5 Steps to Make a Life Changing Transformation

Change is going to happen. Regardless of who you are, where you’re from, or what you do, change is inevitable. Many people struggle with change. The struggle occurs because the change happens to you, rather than for you. You are forced to change, rather than choosing to transform, and that lack of control can be uncomfortable, unnerving, and frustrating. It’s like being pulled by the undertow in the ocean; Fearing that you may never regain control and reach the surface again becomes very real.

The issue lies in the fact that we’ve never really been taught how to create positive change; We’ve never been taught that it’s a process that we can take control of it. During your schooling years from preschool all the way through college and post graduate studies, much of your self-development and growth occurs as a result of others guiding you through the learning and transformation processes. It teaches and conditions you to that change is done for you, rather than by you, making you feel like a passive participant in your own growth and development.

As you work your way out of school and into traditional life, the responsibility of personal growth and learning falls squarely on your shoulders. No longer are people intentionally guiding you to acquire more knowledge, build your skills, and develop yourself mentally, emotionally, and physically. This is where most people stop developing almost completely and become stagnant in their life. They no longer consistently learn and grow, struggle to create positive change, and find themselves merely treading water. This is a scary place to be because it goes against our natural human desire to stay in motion and work to grow and achieve more. Even though change is scary, being stuck feels worse. Without that growth, without the positive motion moving us forward, we feel lost and struggle to find ourselves.

That’s where Intentional Change Theory can play a pivotal role. It’s a structured approach to self-development and personal transformation created by Richard Boyatzis. It was theorized and designed for use in the development of employees and growth in the business sector, but can work for everything from career improvement and emotional development, to physical transformations, relationship building and skill acquisitions. It helps guide you from where you currently are to where you want to be through 5 key steps:

  1. Connecting to Your Ideal Self
  2. Understanding Your Real Self
  3. Creating a Learning & Growth Agenda
  4. Implementing and Experimenting with New Behaviors &Habits
  5. Developing & Maintaining Close, Personal Relationships

With these 5 steps you will discover important things about yourself that will help you achieve personal growth and transform your life. Diving deep in the questions below, you will begin to uncover the truth about who you are; Your strengths and weaknesses, your dreams and aspirations, and your fears and personal obstacles will all be brought to the surface . This insight will guide you through building a structured transformation process and help you grow into the person you have always wanted to become, to develop the life you’ve always dreamed of living.

If you’re ready to take control of your life, seeking out and creating change intentionally rather than waiting for it to happen to you, continue reading this guide that will have you on your way to living your best life and becoming your truest self. 

Ideal Self:

What do you want out of life?

Don’t think about what you’ll tolerate, or what you think is possible; what do you truly want and desire out of life?

Who do you want to become? What does the very best version of yourself look like?

Most of us tend to live small. We plan small, dream small and live small. It’s safe and it keeps us from feeling the anxiety and fear of being truthful about our dreams and goals and chasing them feverishly. It keeps us from being let down if things don’t work out.

But living safe isn’t living life to it’s fullest. It’s living below your potential and accepting less than what you truly want and deserve. It leaves you always wanting more, left with feelings of dissatisfaction and irritation.

Your ideal self breaks through these societal and self-imposed limitations, smashes through the idea that you’re not worth the effort to go after want you want. It helps you tap into your deepest desires for yourself and the life you live. This is the part of the vision building process which works on something called “Positive Emotional Attraction” to create hope and inspiration for individuals to create change. Rather than focusing on external limitations and factors that can lead to feelings of negativity, visualization allows you to look at yourself and your situation in the most positive possible light.

When going through the questions above, it’s important to be aware of any of the limiting stories or ideas that come across your mind. These are the stories that the world around you has told you for years, driven by their own fear and limitations, that you’ve adopted as your own. If you start thinking, “I can’t achieve that”, “I’m not good enough for that”, “I’m not X, Y, or Z type of person” or anything sounding remotely similar, understand that’s not your own true thoughts and feelings, but rather the thoughts and feelings you have absorbed over a lifetime.

This section is where you let those feelings go, be truthful with yourself about what you want and need out of yourself and your life and start visualizing what that would look and feel like. Put aside your preconceived notions about what’s possible based on your current skills, characteristics, attributes, etc.; Turn your focus to what you want your life to look like if there were absolutely no limitations and anything was possible (hint: in many ways, it is possible).

Real Self:

This is who you truthfully are right now. How do you act? How do you see yourself? How do other people see you and feel about you?

Your real self is the person that you currently are. It’s the way you act and respond, the characteristics you embody, the skills you currently possess, and the life you’re currently living. This is a difficult area for people to dive into because we all have our own biases and protections for our egos. We struggle to see ourselves honestly, without outside influences or personal opinions distorting the truth about ourselves. However, if we are afraid to look in the mirror, we can never change the things we don’t like. Embrace the “ugly”. Be honest. Put aside your ego and take this dive into who you truly are as an opportunity for reflection, self-awareness, and growth.

As you work through the questions above, it can help to reach out to other people to gather their opinion on who you are. Choose people who know you well but aren’t afraid to speak their mind and be honest, without fear of hurting your feelings. You must also be open to the constructive criticism these people may provide and welcome it as a self-performance review. It will show you where you excel and show you where you can improve. if you adopt a mindset that sees honesty and growth as a positive opportunity, the ability to improve is invigorating and energizing. These people will play a pivotal role in your growth and development over your lifetime, so getting them involved early and often is important.

Ideal vs Real Self: Your Personal Balance Sheet

Compare your ideal self to your real self. Where do they align? Where are there gaps and differences between the two?

Where does your real self live up to your ideal self? These are the strengths that you’ll continue to build on and use to your advantage.

Where does your ideal self outpace your real self? These are the weaknesses or shortcomings where you will focus your attention and put energy into improving.

This works as a personal balance sheet designed to compare where your strengths lie, and where opportunities for growth can be found. It’s important to approach this process entirely judgment free, focusing on unconditional acceptance of self. Look at is as a chance to improve yourself and your life, rather than beat yourself up over your weaknesses or areas in which you aren’t living up to your potential.

It can be helpful to set up a Venn diagram comparing your real and ideal self and putting the overlapped areas in the middle to show where they align. You can then move onto the next section and start building a plan to bridge the gap between your ideal and real self, using your strengths to get you there.

Learning Agenda:

Your learning agenda is the plan you develop that guides you step by step from where you currently are, to where you want to go. It’s the map that leads you to the treasure chest of wealth that is your ideal self and life. It’s important to build a clear outline with goals that are broken down further into skills and practices/habits. This ensures that you’re giving yourself the best chance to succeed in transformation.

What do you need to learn to become your best self? What skills do you need to develop?

In what areas to you need to grow physically, mentally and emotionally to become the best version of you?

How can you take the information from above and break it down into manageable steps that can be achieved through daily action (habits and behaviors) over the course of weeks and months or even years?

The learning agenda is a guide; it’s the Yoda to the Luke Skywalker that is your personal growth and development. It acts to not only show you the path to your highest self and form of living, but also to motivate you by proving that it’s actually possible to achieve. Focus on the key aspects of your personal growth, the areas that will bring you the most drastic change the quickest. Then, narrow your lens view as you achieve those major changes.

A large portion of your focus will be on bridging the gaps between your ideal and real self, but attention should also be paid to strengths and areas in which you are already succeeding. This works to reinforce those strengths and to ensure that you continue to maintain them as you move forward. This gives you a boost of motivation by working in an area where you already excel. Working on weaknesses and constantly struggling to build upon them can become a grind, so it’s necessary to affirm your strengths.

But while it is important to focus necessary attention on those areas, don’t become lost in that. It can be easy to be absorbed by the good feelings and comfort of the “pat on the back”. Acknowledge what you’ve done well, and what you will continue to do, but don’t let it take you away from the process of transformation.

Practice and Experimentation with New Habits and Behaviors:

This may be the most important step in this entire process. Without the previous three steps, however, it will fall far short of its potential. This is where you take the planning, motivation, and insight built over the first three steps and put them into action.

What habits and behaviors must you adopt if you wish to become your ultimate self?

How can you implement the practice of those behaviors into your current life?

How will you ensure that failure in practicing or creating a new behavior doesn’t end up in you quitting the improvement process entirely?

It’s important to understand and accept that change doesn’t happen overnight. You can’t just decide to become a better person, to live a better life, and then wake up expecting it to happen. It takes hard work and a level of dedication that gets you through the low points. But if you keep your eyes on the end goal while believing in your ability to achieve it, the work will come naturally. Though difficult at times, it will be well worth it. Focus on what you do daily as a way to weigh your success in the process, working for consistency rather than perfection. Measure those habits up to the check points you’ve set for yourself, and continue to do this process over time.

It’s also necessary to remember that your ultimate self is probably unattainable– meaning, perfection is something that will never happen. You will never do every single thing you set out to do daily. It’s about a majority win. When good habits prevail 90 percent of the time, you’re winning. The idea that your ultimate self won’t be 100 percent achieved shouldn’t dampen your emotion but rather keep you level headed as you work towards it without ever truly achieving it.

Development and Maintenance of Close Personal Relationships:

Picture of friends smiling and sitting in a cafe having coffee together.

Humans are built for connection. It plays on our need for survival. Those who are connected with others and work well in groups typically survive better than lone wolfs. It also works with our desire to reproduce, as connection is a vital component to create relationships and families. Though our needs for survival have drastically changed throughout human history, there is still a large need for human connection and support in achieving anything of worth, especially a massive transformation. You can go at this journey alone, but your chances of success and the speed at which you succeed will fall greatly without the assistance from people close to you.

The relationships that we have with individuals and groups work two fold. They work as a support system, providing feedback on your progress, and helping you through your struggles so you don’t revert back to old behaviors. They also help develop your identity. Because of this, it’s important to surround yourself with people who will be honest and challenge you, those who believe in your vision for your life and live their lives in a similar manner. Working toward personal growth and aiming to live the best life possible is so much easier when done together.

Your personal relationships include friends and family, but expand outside of that small circle to encompass people you wouldn’t normally expect. Bosses and mentors, coaches who have already achieved what you wish to work for, and anyone else willing to invest in your process of change are all people you should keep close to you. Start looking within your life to find people who fit the criteria of being a supportive member on your journey, and then expand outward searching for coaches or mentors who can help guide you where others cannot.

Remember that the relationship should be mutually beneficial. You will be gaining something from them, and giving something in return. Enter the relationship in such a way that ensures you’re not simply taking.

Change is Your Choice

Change is going to be tough no matter how it happens. Whether you change as a result of difficult times that force change, or simply decide that you’re going to dedicate yourself to the betterment and improvement of your life, it’s going to be difficult. The difference between intentional change and the change that happens to you and is forced upon you, is that the former makes you feel empowered with the ability to create change, while the latter leaves you feeling out of control and at the mercy of life. It’s your choice and responsibility to decide who you want to be and the life you want to live, and it starts with your approach to your own development and growth.

Do you want to accept life as it is, always at the mercy of the inevitable difficulties that life throws at you? Or would you prefer to grab the reins of change, take control of your life and grow into the person you’ve always been capable of becoming?

Ultimately the choice is yours and I can’t fault you for not wanting to put forth the immense amount of effort it takes to create change for yourself and work toward a better life. But the truth is that your time on earth is limited and you’ve already been living a small, underwhelming life, so isn’t it time to try something new?

P.S. If you’ve been struggling to make a change in your life, especially if it’s related to health, nutrition, fitness or mindset, contact me at achievefitllc@gmail.com to discuss my coaching process and how I can help you implement some of the tools from this article and ensure you make the changes you desire and start living the life you have always wanted!

COVID-19: The Ultimate Mindset Shift

I remember getting the notification about gyms closing due to COVID-19 and being both worried and upset. A place that I considered a second home, was being closed down for 2 weeks (which turned into 4) in an effort to flatten the COVID-19 curve. I felt like I had lost a best friend, something that has been a daily part of my life for over 12 years, and I wasn’t sure how I would get by.

Writing it out like that, it seems silly. The gym, my best friend? But in many ways, no matter how sad that sounds, it’s true.

The gym was the place I went to when times were good, bad and especially when they were ugly. It was the place I felt most comfortable and free. It was always open, always available, and always gave back more than I put in. When I had no one else, I always had the gym, so the loss of it left me grieving. As such, I went through the various stages of grief.

Denial, anger, depression, and bargaining.

Finally, I came to acceptance and realized that regardless of how I felt, the situation was not going to change and the change that needed to happen was in the way I looked at and approached the situation. Sure, I didn’t have the same equipment that a commercial, or even private gym has, but I did have some equipment and that was far better than nothing. I may not be able to workout in the same way or capacity that I was used to, but I could still workout and get many of the same benefits.

By changing my mindset I went from worrying about losses in muscle and strength, to focusing on the gains I would make in other areas of fitness. I thought about how this setback could be an opportunity to become a more well-rounded athlete and a better fitness and nutrition coach. I went from angry, anxious, and depressed about the situation, to excited, energized and hopeful about what could come of it.

If you want to change your mindset about your fitness and training during this time and go from complaining about what you lost to focusing on what you may gain, continue reading. If not, do your best just to “grind through” until the gyms open, whenever that may be.

The New Status Quo

The most important step in making the most out of this situation is treating these changes like they’re the new “normal”. Stop waiting for things to get back to normal, stop trying to control the uncontrollable. Instead, adjust and adapt to the situation as it is, rather than how you’d like it to be. This is not only going to be a powerful mindset shift for your training, but for your life as we learn to operate within the guidelines. It does you absolutely no good to put energy into and dwell on what was or what could be. Instead, focus on what is and what still can be.

How can you make the most of the situation as it stands? If this situation was permanent, or at least for the next 6 months, how would your approach to training, nutrition and your daily life change?

These are important questions to answer if you want to change your approach to your fitness during this time and make the most out of a poor situation.

Work on Weaknesses
We’ve all got them. That side of your body that isn’t as strong, that exercise that’s a massive struggle for you, or the area of fitness you’re lacking. Use this time to not only build awareness of your weaknesses, but attack them ferociously so when you get back to your typical gym routine you’re stronger and more resilient than ever before.

Where do you biggest weaknesses lie? What exercises and/or types of workouts give you the most trouble or do you avoid (because they’re hard or “suck”)? What have you been avoiding because it isn’t fun, sexy or doesn’t play up to your strengths?

Answer those questions and then get to work!

Get Creative
Challenge yourself to find creative, new ways to workout. Maybe you decide to use heavy objects around the house, like laundry detergent, milk jugs, or back packs loaded with books or cans. Maybe you have weights but need to find ways to challenge your strength because of the limitations of equipment or amount of weight you have access to, like using offset loads or training unilaterally. No matter what your specific limitations are, take it as an exciting new challenge rather than a setback.

What objects do you have around your house that you can use for exercise equipment?

Instead of focusing on what you don’t have, turn your sights on what you do have and how you can make use of it.

Try New Types of Exercise
Is there a workout class or fitness program you’ve been curious about trying? Now is a great time to jump in and give it a go! Find free workouts online through Google of YouTube, join a live class (I run 3 each week live through Zoom, if you’d like the info comment below) or reach out to a coach or trainer you trust who specializes in the type of exercise you’re interested in. Expand your fitness knowledge and improve the way that your body moves (while working on likely weaknesses from #1) to become a more well rounded human and athlete.

There’s no better time to try something new, and the internet offers you a great opportunity to find all sorts of free or inexpensive options from the comfort of your home. Figure out what interests and excites you (or challenges you), head to YouTube or Google, and find exactly what you’re looking for (and more).

Focus on Mobility and Recovery
You probably have been meaning to get around to fixing that knee pain, improving the depth of your squat, and working on your mobility for years now. You’ve had all the right intentions and may have even found a routine that you started, but I’m going to guess that you’ve never actually put in consistent, intentional time on your mobility. I get it though. It’s not flashy, it doesn’t show as well on social media or in conversations the way a deadlift PR or longest run does, but it’s a necessary component to a fitness program and your physical health. Take this extra time (and likely lack of equipment) to focus on an area that will benefit you not only immediately, but also over the long haul.

For my daily mobility routine that you can do anywhere and anytime, follow this link. It can be done in 20-30 minutes and will touch on every joint and muscle in the body to ensure that your body moves and feels better than every. Start taking care of you body and improving your mobility so that when you get back to your normal training, you’ll be stronger than ever before.

If you want to spend your time upset about the loss of gyms and the change in your typical workout and routine, that’s your choice, but you’re far better off accepting the situation as it is and choosing to find the silver lining. You’ll be happier, healthier and much more productive as a result.

P.S. I am opening up spots in my group coaching program to anyone who is looking for accountability and support in addition to some awesome workouts and training resources. If you’re interested, leave a comment and let me know so I can get you signed up. The best part: it’s entirely FREE! Join today!

How to Select a Gym for Health & Fitness Success!

I love my gym, both the one that I work at (and occasionally workout at) and the one that I predominantly workout at. They feel like a second home to me and rather than a place I avoid going, I look forward to going to them daily. It’s because of certain factors about each gym that I have been successful in my health and fitness journey. With so many people starting their fitness and health journeys here in the new year, I thought it would be appropriate to share some tips on how to select a gym to set yourself up for success on your health and fitness journey this year.

Selecting a gym may not seem like all that big of a deal, but for many people this can be the difference between sticking with a fitness routine and falling off after a few weeks or couple of months. If you want to stick to your fitness routine this year, make sure you’re taking your gym selection seriously and choose a gym that makes it easy to go to and workout at.

Before you start looking at various gyms and narrowing it down to potential suitors, it’s important that you plan out your goals and what you will need to achieve those goals. If you want to be a powerlifter, it’s likely that Planet Fitness or similar gyms won’t work for you. However, if you want to get in a great workout and have access to tons of equipment, Planet Fitness is an awesome choice. The important thing is to understand what it is you would like to achieve, and what it will take for you to achieve that.

Below are some key factors to consider when choosing a gym. Read through them, use the information when searching for gyms, and make an educated and informed decision that will leave you happy and on the road to success.

Location

Throughout the process of achieving my business degree, there was one saying that was common in every single class I attended: location, location, location. Location is one of the most important aspects of building a business and is even more important when deciding on a gym.

One of the most common reasons that people don’t stick to a workout program is because their gym is out of the way and inconvenient. At the end of a long day, when you’re tired and don’t have much willpower left, driving 15 minutes out of your way (or more) isn’t going to happen. Choose a gym that is either close to work, close to home, or on your way home from work. A close proximity to your work, home or the route you take between the two will greatly increase your chances of making it to the gym, regardless of what occurs throughout the day.

Cost

Cost is always going to be an important part of any purchase. Some gyms will be great and have everything you need, but they won’t be in your price range. Other gyms will be inexpensive, but may not have the equipment or environment you’re looking for. Find a gym that fits your price range and offers everything you want and need to achieve your results.

A quick note on pricing: gyms like Planet Fitness, and other low cost gyms, may seem enticing because of the affordability, but that low cost comes with its own issue. The cost is so low that you don’t have a financial incentive, or pressure, to use the facility like you would something that is more expensive. In general, you’re more likely to put a gym membership to use that is more expensive ($30-75/month) than a membership that is considered cheap. If you decide to sign up for an inexpensive gym, just be conscious of the fact you may give yourself more leeway to slack on using the membership because of the lower cost and be vigilant to fight against that.

Contract

Contracts can be an absolute pain, especially in the gym industry. Gyms are notorious for signing people into extended contracts and making it more difficult to cancel your contract than getting rid of that crazy ex of yours. Instead of getting stuck in a contract that you don’t want to, make sure that you read and understand the contract (a lawyer can help if needed), and only commit to something long-term if you truly believe that the gym is right for you.

Another option is to choose a gym with month-to-month memberships. Many gyms have gone to, or offer month-to-month pricing options, however these usually come at an additional cost. While that additional cost may initially deter you from the month-to-month, it may save you money down the road if you need to cancel your contract. In any case, make sure that the decision you make is made with a clear understanding of what you’re getting into and how to get out of it if necessary.

Hours

Every gym will have different hours that you can access and use the equipment. Some gyms will be open 24 hours, while others will have hours that vary throughout the week and weekend. The important thing is to decide when you will be primarily using the gym and then find a gym that fills that need.

Are you someone who gets up early to workout before you head into the office? Then it’s likely that you need a gym that caters to the early morning crowd, opening early and offering plenty of showers for you to use. If you’re someone who is likely going to workout later at night, take that into account and choose a gym that stays open late, or at least 24 hours. Finding a gym with hours that fit your needs is a great way to ensure that you stick to your workout program.

Equipment

This is arguably one of the most important tangible portions when it comes to deciding on a gym. If you’re someone who plans to spend a lot of time on various pieces of cardio equipment, you want to pick a gym that has plenty of cardio equipment for you to use. The same thing can be said for machines and free weights. There should be plenty of equipment to fit your needs and not get in the way of your training plan. That being said, there will certainly be days where the equipment you want to use is occupied, but that’s where adaptability comes in handy (a topic for another time). Just make sure that there is enough quality equipment to fit your needs and you should be able to make your training program work.

Additional Amenities

Depending on who you are and what your needs are, the additional amenities in a gym will either make or break the deal for you. Some people only need the bare bones type gym, just enough to get in a workout and nothing more. Other people will need additional amenities, like showers, hot tubs, pools, basketball courts, spas, kids care, etc. If you’re a parent, having a kids care option makes a ton of sense and can make it much easier to get in a workout if you have the kids around. Again, it’s about finding a gym that fits your needs and lifestyle so that working out fits seamlessly into your current life.

While hot tubs, saunas and steam rooms are nice, they may be something that you ultimately don’t use, so be honest with yourself and pick based off of need, rather than novelty or want. Are you actually going to sit in the sauna or hot tub after a workout to recover? Will you do it consistently? If not, these additional amenities don’t need to be taken into account when deciding on a gym. Remember, more amenities usually come with additional costs and are only beneficial if you use them.

Take it for a Test Run

Most gyms offer free, or very inexpensive, day or week passes. This is a great opportunity for you to try the gym out and get a hands on feel for what it’s like. If you decide to test run a few gyms, I suggest doing so during the time(s) you are most likely to be using the facility. This will give you a chance to see how busy the facility is during your training times and give you a better idea as to whether the equipment you want and need will be available when you’re there.

Know What you Want, Do Your Research & Execute!

As you can see, there’s a ton of variables that go into selecting a gym that will work for you and fit best for your needs. The first step is deciding what it is you want to achieve, and then figuring out what sort of equipment and facility it will take to achieve those goals. After you’ve figured out the details of what it is you need, then it’s time to dive into the specifics of the gyms in your area including things like cost, contracts, location, equipment and more. Taking these factors into account will give you a better opportunity for success by finding a gym that fits your needs and fits into your current lifestyle. Make the gym fit your needs and life, not the other way around!

A Different Approach to Achieving Health and Fitness Goals

The New Year is just around the corner, and regardless of who you are, you probably know that means people are going to start getting their fitness on. By the masses people will be flocking to gyms, health clubs, and other venues in hopes of starting their body transformation journey (for many, again) and prioritizing their health and fitness. You likely also know that most of these people will eventually fail at their health and fitness goals, many of them giving up for good, or waiting to try again next week/month/year. That’s not to be harsh, it’s just the facts. 

The New Year is just around the corner, and regardless of who you are, you probably know that means people are going to start getting their fitness on. By the masses people will be flocking to gyms, health clubs, and other venues in hopes of starting their body transformation journey (for many, again) and prioritizing their health and fitness. You likely also know that most of these people will eventually fail at their health and fitness goals, many of them giving up for good, or waiting to try again next week/month/year. That’s not to be harsh, it’s just the facts. 

In fact, statistics from the Statistic Brain Research Institute (via an article on CNN.com) showed that almost half the population (42%) made New Year’s resolutions in 2016, for the following year, 2017. Of these, roughly 25%were fitness and/or health related. After tracking these same people and their progress toward their goals, they found that less than 50% of those people were successful. Over half of them at the 6-month mark had not achieved their goals,with many of them giving up. This doesn’t bode well for you if you’re looking to shed a few pounds this New Year, and improve your health, but thankfully,you’re not a statistic.

You can be different, because you are different. You’re not just someone who’s going to start a diet and get into working out for a few months, you’re in this for the long-haul and understand that great progress takes time. You are going to be prepared and ready to rock out every workout, nail your nutrition plan (80% of the time, because life should enjoyable), and give your body and mind the respect and attention they deserve. 

If that super motivational speech didn’t get you fired up and feeling like you can take on the world, have no fear I have some legitimate and actionable information I am going to be passing your way. If you want to make a change in this coming year and start showing yourself the love you deserve by taking care of your health and fitness, you will want to continue reading and implement the strategies below. 

Getting Started

When it comes to achieving success at anything, having a plan is the first and most important step, but you must know what you want to achieve to be able to plan for it. It’s hard to understand how to get where you want to go, without building a plan and the steps to get there. Before you do anything, there’s some due diligence that needs to be done by you in order to give you the best opportunity to succeed. Below are some questions you should ask yourself, as they will guide to in your planning stage.

What are your goals? 

Goal setting can be such a valuable component to succeeding on any venture, and fitness is no different. Goals should be SMART (specific, measurable, attainable, realistic, and time-bound)and should always be written down to improve your chances of achieving your goals. If you want to make the goal-setting process even more valuable, share those goals with someone else, and put those goals in plain sight. I even have clients who post their goals on their bathroom mirrors, or above their beds, so that they are constantly reminded of what they want to achieve.

It’s important to remember that goals should be process oriented, focusing on habits and behaviors, in addition to outcome-based where the focus is on more tangible aspects like weight loss and waist line reductions. Process-oriented goals are important because they focus on things that you can control: habits, behaviors, and the daily inputs that you truly have control over and ultimately, will lead to your outcome-based goals. Outcome-based goals are great but can also set you up for disaster as many of those goals are outside of your control. While you can certainly control the foods that you put in your mouth, and the exercise that you perform, you can’t control whether you lose or gain weight. That number on the scale will only change if your daily habits, behaviors and inputs change.Focus on what you can control, and the process of reaching your goals will be far more successful and enjoyable. 

By writing your goals down, making them SMART and focusing on both process and outcome-based goals, you can set yourself up to achieve nearly any goal you set your mind to. If you’re looking for help in assistance in setting both process and outcome-based goals, don’t hesitate to reach out to me via social media (Adam Son on Facebook and adamchosenson on Instagram) or send me an email at achievefitllc@gmail.com. 

How will you achieve your goals? What will you need to be successful?

After you have figured out your goals, it’s necessary to reverse engineer those goals to understand how you will achieve them. Ask yourself, “what do I need to achieve my goals(skills, behaviors, environment, etc.). This is an important aspect of the planning stages, as it aligns what you want to achieve with how and what you need to attain it.

If you want to become a world class power-lifter, or just build insane strength, it’s likely that you’ll need a barbell and adequate weights for progressive overload, adequate calories to ensure that you’re able to recover and gain strength, and a training program that will take you from where you are, to where you want to be. The same can be said with any goal, whether you want to lose weight, improve your health, or build muscle and get “strong like bull”, it’s important that you understand what it will take for you to achieve those goals. 

During this part of the planning process, it helps to reach out to others who have achieved what you are aiming for and can walk you through the process, or at least give you information and insight on what it takes to achieve your goals. If you know someone personally who has gone through the same process as you intend to, reach out to them and ask them what it takes to achieve their level of success. If you don’t know anyone who has traveled the path you intend to, then reach out to a professional who can assist you. Experience is something that is hard to replicate, so picking the brains of those who have it can be a huge boost to your chances of success.

The internet is another valuable resource but can also be a double-edged sword. While it’s true that there’s all the information you could ever need to find the answers, you seek for any goal you may have, there’s also far too much information out there and it can make finding what you need very difficult. The great thing about the internet is that anyone can post, but that’s also the bad thing about the internet, because anyone can post like that crazy old guy down the street who swears that aliens are among us, or like this article from PETA, an animal rights organization, posting about dietary needs based off your astrology sign (hint: there’s no merit to this,and the fact that an animal rights organization is writing about health and nutrition, using astrology as its basis, is absolutely absurd) . Unfortunately,people tend to believe that everything they read on the internet is true (which it most certainly is not), which becomes an issue when reading about fitness and nutrition where there’s so many conflicting ideas and information.

When it comes to figuring out the”how” of achieving your goals, it’s important that you do your research and gather information. Ask people you know questions, reach out to a professional, or perform your own research (just make sure you can sift through the B.S.). Use this part of the process to build an understanding of exactly what it will take to succeed in your endeavors. Doing so will make it much easier to outline your plan of action and achieve success. 

Build a Plan of Action

One of the biggest mistakes I see people making when embarking on their fitness and health journey is that they try to do it without a plan for what they’ll actually do. Goal setting is just the start, from there it’s important to build a plan for what you’re going to do in the gym, as well as one for what you’ll be doing outside the gym to improve your nutrition and daily habits.

This is where you would either find,create, or have a training and nutrition program created for you. It doesn’t have to be anything advanced or crazy, especially at the start, and should fit into your current lifestyle as seamlessly as possible. This means a busy person, say a parent with multiple children active in sports and other extracurricular activities, working out 5 or 6 days a week may not be feasible. Instead of trying to find the most advanced, difficult, or “hard-core” plans,find or create something that you can succeed at, especially in the beginning when consistency and habit are at their lowest.

The same can be said for the nutrition portion of your program. You may have heard about the Keto diet and are interested in some of the proclaimed benefits, however, if you’re someone who enjoys carbs or would struggle to eat large amounts of healthy fats (not just sauces and junk food, like I was known to do when eating Keto), Keto may not be right for you. Remember, there is no “best” nutrition plan or diet when it comes to losing weight, building muscle, or increasing strength,the best plan is the one that you can stick to and this usually means it fits into your life and is at least somewhat enjoyable.

Ditch the training and nutrition programs out of magazines or from your favorite “fitspo” model and focus on the basics and building a strong foundation to work from. This will set you up for success in the long term, rather than starting off at 100% intensity and eventually burning out, as well as make the process as easy and enjoyable as possible.

Be Aggressive in Your Actions and Patient with Your Results

This is a quote I heard once and it has stuck with me ever since. It’s also something that I used to struggle with on a consistent basis. I would have grand plans and goals that I wanted to pursue and achieve but would lack the aggressive action needed to achieve them and/or the patience to see it through. This led to me starting and stopping a million different projects or goals, without every achieving them (something I still struggle with to an extent). What changed everything for me was learning and cultivating patience by understanding that it takes time to achieve great things. Like they say, “Rome wasn’t built in a day” and neither will your dream body.

If you’re looking to embark upon a transformation journey of health and fitness, it’s important that you have the understanding that it will take time and the patience to see it through, as well as consistent and thorough action on your part. For most people, this is where they fail. They want the easy route, the pill or wrap or magic diet that will allow them to achieve their goals in a matter of days, or weeks,rather than months or years. I’m sorry, but for most people those results simply won’t come that fast (either that or your goals aren’t large or challenging enough).

That’s why it’s so important to focus on the process of achieving your goals, rather than the goals themselves.It gives you the ability focus on the things you can control, while making small, daily progress that eventually leads to long-term success and goal achievement. Keep your goals in sight but understand that focusing on the daily habits and behaviors is what will ultimately lead to you achieving those goals. 

Win Early and Often

Have you ever noticed that it’s not always the best team or athlete who wins in a contest?

Oftentimes the winner of an athletic is decided by momentum. Which team has the crowd on their side, who’s players are on hot streaks, and teams that seem to “click” at the right moment, are all examples of momentum in athletics. The same principle can be translated to success in health and fitness, as well as every other aspect of life.

If you want to succeed, you must build, maintain and use the momentum of your successes to propel you forward.This means you must be able to win early and win often to improve your personal momentum and increase your chances of success. Therefore, when working with clients, especially at the start, we begin with simple, almost impossible to not achieve, goals. This allows them to “win” early in the process and often, letting those clients feel the positive effects of momentum and use it to propel them forward. 

If you want to make a change to your body, health, or life, it’s imperative that you focus on achieving success,even in small ways, early in the process. This will build buy-in, increasing your level of motivation, enthusiasm for the process, and engagement, making it easier to sustain your habits and continue progressing. For you to get those wins early in the process, make sure you are setting achievable goals for yourself. If you haven’t worked out in 10 years, and eat fast food every day of the week, telling yourself you’re going to work out 6 days per week and eat a whole-food based and healthy diet is a recipe for failure. Make small,sustainable changes in your daily life to achieve those early and often wins,which will build momentum and make achieving your larger, grand scheme goals far easier to achieve. 

If you’re someone who has health and fitness goals, regardless of if they’re tied in to your New Year Resolutions,it’s necessary to have the right approach and mindset if you want to give yourself the best chances for success. This means setting goals and building a plan of action to achieve those goals, which allows you to visualize what success will feel like and understand how you will get there. When it comes to taking action toward those goals, remember to be patient with the results, as they do not and will not happen overnight. Finally, regarding that action don’t forget to build positive momentum by setting yourself up for wins that happen early on and often in the process. By following this approach to your health and fitness goals, success will be far easier and more enjoyable to achieve.Just remember, it took time to get where you currently are, and it will take time to get to where you want to go.

P.S. If you’re looking to start a fitness and nutrition program in the New Year, stay tuned for article(s) to come on choosing a quality gym/training facility and how to feel comfortable and achieve success within that facility. These are two items that will be a huge component to success in your journey and can be the difference between sticking it out through the struggles in a gym you love and feel comfortable ino r giving up when things get difficult in a gym that is unwelcoming, not supportive, and doesn’t align with your goals and personality.