Get Your Health Back in 2016 : 4 Steps to regaining your fitness
So maybe the last year didn’t go quite how you pictured it, you were supposed to finally lose those last couple of pounds from that pregnancy 2 years ago or maybe from that injury you took last year. Or maybe you’ve always had that extra weight and wanted to know what it would feel like without it. Maybe you were already in the best shape of your life and somehow things got crazy and life got in the way. Now you’re looking in the mirror at someone you’ve always dreaded you would look like.
I can relate to this, my wife and I had our first son Jagger 8 months ago. I’ll say this, since his birth it has been one of the best years of my life. But I’ve noticed a change in my fitness, very slight but I know it’s there. I’m not the same lean athlete that I was just a short year ago. I’ve put on a pound or two and I see that I’ve let some things slide more than I would have before. Now most people who know me would say I’m being ridiculous and that I look fine. They may be right, but for a lot of people it is very real and it is something that may have been on your mind for quite some time now.
In this article I want to walk you through the same exact steps that we make with every one of our clients at the studio. It’s very important to us that we follow these steps with everyone because it is so powerful and effective.
1. Take a look at the now. Create a Starting Point
Day one for a new client at the studio we like to do a Full Fitness Evaluation. This is our opportunity to create a snapshot of where they stand right here and now. It’s a baseline… a starting point. We do a number of things such as a weigh-in, full body measuring, body-fat analysis, flexibility testing, and cardio testing. All of these tests are factors that we will want to change for the better as we work with our clients.
Some ideas for you to use as a baseline can be the same that we do with our clients or you can create your own. For example, you can time yourself in how long it takes you to walk your typical route. Make a note of it and also how you felt afterwards. Then start working towards being able to walk your route faster and without feeling so tired. Another example would be to try on some of your old clothes that “used” to fit you. See how they feel on you right now then try them on every couple of weeks to see where you are making progress. This could be a great motivator as you start fitting into your favorite clothes it will certainly help to keep you moving forward.
2. Decide Your Desire. Visualize Success.
Once the evaluation with our client is complete we take all of our test results and put them into a full report so that we can show them on paper exactly where they are. We then ask them to visualize what they want to achieve. What do they want to look like? What kinds of activities do they want to be able to do? How do they want their friends and families to react? Answers to these questions give us an idea of where we are supposed to be headed. Also it allows us the opportunity to communicate with our clients about what we need to do and how much time we will need to get it done.
I don’t like to call it a finish line or goal because that sounds to finite. Things such as weight loss, increased energy, and increased strength are not finish lines but side effects or benefits to realizing your success of living a healthier lifestyle.
3. Map it Out. Create a Plan.
This is one of the most important things about what we do at the studio. Most people don’t have a problem with steps 1 and 2, they step on their scales everyday and they think about what they should look like constantly. It’s creating a plan that gets most people hung up, and I don’t blame them. There is so much information and opinion floating around right now. You can’t create or follow a program without someone telling you that you’re doing it all wrong or that you should be following another “better” program. Create a plan that you’re comfortable with and forget the naysayers.
Your plan needs to be descriptive and detailed. For example, making a plan that you will exercise 3 times a week and follow a healthy diet is not descriptive enough. Pick out the days, times, and locations that you will work out 3 times a day. I will work out Mondays, Wednesdays, and Fridays at 6:30am at the local gym. I will eat 3 full meals a day with one snack in the afternoon and drink at least 72 ounces of water a day. That’s descriptive.
4. Get it Done.
Next on the agenda is to then get to work. Sounds easy enough but this can turn out to be quite the task. I tell my clients all the time that if getting in shape were easy, I’d be out of a job. Creating the necessary habits to live a healthy and fit lifestyle will take time and lots of patience. Some things that will help you to stay on track are to get your friends and family involved, tell them what you are doing and what your goals are. Having your goals out in the open will give you a sense of accountability. Further, track your progress and celebrate your successes! It’s impossible to celebrate your success if you aren’t keeping track of anything. And by celebrate, I don’t mean go out and eat and drink whatever you can get your hands on. Keep it moderate and responsible.