Before you start an exercise program: Get inside your head!

How many times have you started an exercise regimen, only to stop after a few months, weeks, or even days? Trust me on this – you are NOT alone.  I’m using exercise as an example here, but there are myriad ways we start/stop something before reaching the goal.  Off the top of my head, I can think of several projects I’ve started, and not finished: a book proposal, re-organizing our closets, and giving the toy room a complete overhaul. Paralyzed by the enormity of the projects, the time they will take, etc., it is hard to stay on task. I’m going to follow my own advice below, using what I know about achieving fitness goals, to tackle my projects. I’ll let you know how it goes

Here are 3 Steps to take BEFORE you start an exercise program (or begin any large project):

Step 1: Know what you want to achieve

This seems like an obvious thing to consider before starting any project, but many times this crucial first step is overlook. If your weight loss journey is to be a lasting and successful one, it must become part of who you are, so sit down and really think about what you want to achieve. Not what you hope to achieve, what you want to achieve. What is your intention? Is to lose weight? How much weight do you want to lose? Is it to get in shape? What kind of shape do you want to be in – marathon-running shape, toned and more energetic, or would you be happy just getting up the stairs without getting winded? These are important considerations –  without a clear sense of what you want, you’ll become easily distracted en route to your destination and the journey itself won’t be nearly as efficient, productive, fun or rewarding.

When stating your intention, keep it broad and brief, at least in the beginning. Intentions that are too specific are difficult to achieve. So use the KISS philosophy: Keep It Simple, Silly

Example of a broad intention: “To develop a healthy body composition.”

Example of an intention that is too specific: “To lose 2 lbs per week for 8 straight weeks by running five times per week for 40 minutes and by limiting calorie intake to 1500 calories per day.”  Even if you feel and look better at the 8-week mark, if you didn’t lose 16 lbs as you intended, you’ll likely see failure rather than success, even though you did have success.

Step 2: Know why you want it.

In other words, who is behind the change (you, or something/someone else?) If you want to lose 30 lbs, why do you want to lose 30lbs? Is this your decision? Your spouses? Your physicians? Your mothers? Know why you want what you want. The most lasting and successful plan will come from clear reasons why you want it. Spend time fleshing this out – it is important. If the catalyst for change is someone/something other than you, your odds of being successful are slim.

Write it down now. Why do you want it?

Step 3: Know what you like to do.

This almost seems to obvious too mention, but I am frequently stunned at the blank stare on clients’ faces when I ask, “what activities do you enjoy most?” Participating in an activity that you enjoy increases the likelihood you will stick with your fitness plan, so spend a few moments on these next two points:

1. Consider the type of exercise you like to do and when you prefer to

do it (morning, evening, mid-afternoon).

2. Make a list of all of the activities you enjoy doing, even past sports

you participated in, and childhood activities that were fun. Why do (did) you like these activities?