In today’s lesson I want to get down to the basics of how you can achieve your own fitness makeover.
Ok, so let’s get cracking!
“Would You build a house without a plan?”
What’s my point?
How do you expect to reach your fitness goals when you have no concrete idea or plan for what you are doing? Are you just dabbling in bits of advice and tips that often contradict each other?
Sure, if you have the correct information, advice and workouts YOU can totally kick-butt with your program.
And sometimes it does have some trial and error involved, but it’s also about tweaking, nutrition, mindset and not throwing in the towel.
You, like everyone else, has every right to feel peeved. I see so many people struggle feeling that being able to look and actually get lean is just a pile of B.S! AND that it’ll never happen unless you are overcome one day with some “magical ability” to make it occur.
I don’t care what anyone says, I’m here to tell you…
“There Is NO Miracle Solution To Getting Into Shape!”
And if anyone is telling you they’ve got a miracle, magic pill quick fix then run as far away as you can possibly get from them!
The SIMPLE PLAIN TRUTH IS…
You need to put the time in to make it work. And if you do it right, from the get-go, it certainly makes it a hell of a lot easier, more efficient and achievable.
This is one of the reasons I am writing these lessons… to help set you straight on how you can achieve your fitness goals.
It’s Not Too Late – Don’t Toss Your Fitness Goals Aside – You Can Do This!
Just because something hasn’t worked in the past – it doesn’t mean your fitness goals aren’t possible.
However it’s not as easy as just finding any old program from a magazine or an article about some celebrity’s transformation and presuming it will work for you.
If a movie star or singer wants to get into shape for their next blockbuster or music video do you think they’d just use some copy and paste workout that’s been floating around for years. Hell no!
They’re going to get the best trainer possible to give them a customised program to suit the requirements they’re after – and then train and diet like there’s no tomorrow.
I can tell you now, they’re CERTAINLY not going to share their special secret tweaks and the real nitty gritty stuff that actually gets the results. All you see and hear are the basics.
The amount of hard work and effort that’s put into these super star programs is EXTREME – especially if there’s only a matter of months before the movie or video gets under way.
If you or anyone else had a customised program like this, had a nutritionist and chef working full time for you in your home and put that much effort, time and intensity into your training you’d get mind-boggling results fast also.
Obviously it’s pretty expensive to hire a movie star personal fitness trainer, and spend hours and hours every day training, but there are still plenty of professional affordable options out there for you with more realistic plans. And if you’re prepared to put in the hard yards , you’ll be pleasantly surprised at what you can achieve – yep, and you can do it without going to ridiculous extremes. And if you’re dedicated, it doesn’t take as long as you think either.
I want you to know it’s not too late. So don’t give up yet!
What Are Your Fitness Obstacles?
If you’ve been struggling with unsuccessful attempts to get into shape then this is one step you MUST take to help you get on track!
So let’s get the ball rolling… (If you completed this assignment, or maybe you skipped over it :-), in the 21 Day Kick Start Your Transformation Challenge , then do this assignment again, and let me know what new obstacles you’ve come up with what obstacles you’ve overcome since starting the challenge).
Ok, grab a pen and paper, computer, smartphone, ipad etc.. (whatever you find is more convenient)
Make three columns. With the first column titled as “Obstacles”, the second “Reasons or Causes”, the third “Solutions”.
Now write down all of the things that you can think of that are currently preventing you from getting into shape. These will come under the “Obstacles Column”.
a. “My children and their commitments take up most of my time.”
b. “I don’t enjoy lifting weights.”
c. “I don’t feel comfortable attending the gym.”
d. “My family doesn’t like healthy food.”
e. “I can’t afford a new home-gym”
f. “My kids always want takeout via the drive-thru after their sporting activities or after school…..”
Keep going… list as many as you can.
In the “Reasons or Causes” column write down the reasons or causes as to why these are obstacles in your life… or why they are occurring.
“Reasons or Causes Examples”:
a. The reasons or causes why “My children and their commitments take up most of my time.” Is…I take on too much
b. The reasons or causes why “I don’t enjoy lifting weights” is…
I don’t know how to use them, or I think they’ll make me bulky.
c. The reasons or causes why “I don’t feel comfortable attending the gym.” Is…
I don’t have all the expensive gym clothing that everyone else is wearing – I’ll feel out of place, or the equipment is too confusing and intimidating
d. The reasons or causes why “My family doesn’t like healthy food.”… is I’m not sure how to go about making it, or my family gets bored with it
e. The reasons or causes why “I can’t afford a new home-gym” is…
The equipment seems way too expensive
f. The reasons or causes why “My kids always want takeout via the drive-thru after their sports or after school….” Is…I’m up to my eyeballs in “things to get done” and it’s just more convenient.
Now in the third column, “Solutions”, write down what action you can take to overcome those obstacles. I have listed some example solutions to match the above obstacles, causes and reasons.
Here are some “Solutions” Examples:
a. Short on time…
Is there a chore or something that you currently do for your children that they could be doing themselves? Such as taking the clothes off the line, or out of the dryer, folding and putting their clothes away, making their beds, tidying their room – this may give you an extra 20-30 minutes 3 times per week to spend some exercise time on yourself.
Your partner could drop the children off at their sports venue / practice to give you extra time. Or even car pool it if you can. Sharing the transport – like a roster – with other parents.
b. You don’t like using weights…
There are many options you can use to get into shape. Lifting weights isn’t a “must do”. There is body resistance exercises, exercise ball / fitball, tubing, medicine balls, kettlebells etc.
Or you can simply take the time to learn how to use dumbbells and free weights effectively so you can dispel the myths of them making you bulky. And luckily for you 🙂 I’m an expert at helping my clients get into great shape and proving to them this isn’t the case.
c. You feel intimidated by gyms…
This is a common one. Lots of people feel intimidated by gyms.
First up, it’s none of anyone’s business what you wear to the gym.
So don’t let it get the better of you. If others want to spend a fortune on expensive clothes let them. If you don’t have the cash to do that. Who cares. You’re there to train and get into shape – keep that as your focus.
You don’t need expensive clothes. In fact, you can train from home, in your old fav trackies if you want. 🙂 Just as long as what you’re wearing supports your workout and doesn’t hinder you using correct technique.
If the gym equipment at your fitness centre is too confusing, then ask someone for help. You won’t learn if you don’t ask. Aim for a gym that has qualified fitness trainers that are hired specifically to assist the customers / members in the gym with tips and advice on the equipment.
If you really just refuse to go to a gym, then how about an outdoor workout program? I’ve created plenty of programs like this for my clients. It’s great to get outdoors and get some fresh air, while also getting into shape right?
d. So your family doesn’t like healthy food…
For a start, don’t announce to them that you are now on a “diet” and that the whole family is now going to be deprived of all the supposed food they love? BIG, BIG, BIG MISTAKE! Don’t make it sound scary.
Start creating more healthy meals that are fun. If you don’t know how – then learn. There are mountains of resources, books, websites that focus on making healthy food fun for kids, that offer plenty of variety for meal and recipe choices.
I personally haven’t had takeaway pizza in years or a burger. I have no reason too, I make all mine at home, they’re healthy, and their super tasty… and I know exactly what’s going into them.
Following a recipe is like following any other type of instructions. And before you know it you’ll have a decent list of “favourite” meals the kids enjoy. Don’t forget you can always get the kids involved in the meal preparation and recipe choosing.
e. “I can’t afford a new home-gym”?
Who said getting into shape involved mortgaging your house?
You don’t need a “new” home-gym to get into shape. There are plenty of people that purchase new gym equipment and have it stashed around their house, or in the garage, gathering dust. The amount of folk that sell this equipment for dirt cheap prices to get it out of their home (because it’s taking up too much room and isn’t getting used) is gob-smacking. Go second hand. Just make sure you clean it first. Heck, in Australia I’ve seen near new equipment placed out on the side of the road for “verge pickup” – they’re throwing it out! Folk drive around and just grab it off their front lawns. It’s free!
Don’t forget exercise tubing as an option, or even second hand dumbbells. And if that fails, do body resistance exercises and use a couple of baked bean tins, as substitute dumbbells, from the pantry. All you really need is a quality results based program designed for you and you are set to go!
f. My kids always want takeout via the drive-thru after their sports or after school...
OK, who drives your car? Who pays for this after sports or school fast food meal? Don’t you think you could choose, if you wanted too, not to go through the drive thru? Why not reward yourself or your family with something else with the money you save not eating as much junk food.
Why not try cooking with the kids. Get the kids involved in choosing the cool healthy recipes. Eg. Home made burgers. Obviously safety comes first in the kitchen, so be responsible. Having the kids participate can also help the meal preparation move along faster (once they learn how to prepare food) and you all get to enjoy the “end” result. Imagine how proud the kids will be helping whip up a yummy meal.
Solutions To Your Obstacles…
Having someone else point them out, when you probably / kinda knew them all along, makes them more clear and possible!
Promise me you won’t just skim through the above section thinking “I’ll do those lists later”. Really they won’t take long at all. And it’s vital that you take this step otherwise you’ll continue to let these road blocks prevent you from achieving your fitness goals.
By completing the above Obstacle / Reasons and Causes / Solutions lists you will already be a step CLOSER to becoming more focused on what changes you’ll need to focus on!
Why? Because you’ve made the effort to start making a back-up plan to help you nip obstacles in the bud before you even get started – rather than running into them later down the track and letting them get the better of you.
It helps you address them and overcome them!
Continue with your list. Don’t stop now… write down as many things as you can think of – no matter how big or small – to help make life easier for yourself and start working towards your goals of a leaner firmer physique.