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Tag Archives for " commitment "

September 16, 2019

Are you committed?

Before we get into today's episode, I would like to ask you if you would take just a moment to vote for The Wellness Roadmap in the Author Academy Awards. We've made it as a top 10 finalist in the health category. You can go to 40plusfitnesspodcast.com/finalist, and that'll take you to their website. You'll find a little arrow down the page a little bit. You can scroll to page 7 of 16 that's the health category. Just click on the book title, you don't have to give them any information about yourself. Just click on the book title and that will secure your vote for The Wellness Roadmap. Again, 40plusfitnesspodcast.com/finalist. Thank you. This award means a lot to me and your vote means the world to me. Thank you.

So today's episode is the third part of a mindset series. On episode 397, we talked about prioritization and time management by utilizing a tool that I created called the identity grid. You probably do better to go back and listen to the last two episodes, but you don't have to. I'm gonna try to make each episode stand-alone, but if you want to get the whole picture, I will probably be flashing back to that grid.

Also on episode 398, I kinda got into the getting the wellness, the things that you'll need to do to make that happen that include pushing outside your comfort zone, uh, applying your energies the right way and not overstressing yourself. Um, and then just looking at it more like a program rather than a project. So I'd encourage you to go back and listen to 397 and 398 if you haven't already, but I will try to make this episode stand-alone.

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Today we're going to talk about commitment. Are you committed?
I talked to my clients, fairly regularly about this topic. I've talked on the podcast about it a few times, uh, but I can't under stress or overstress that the importance of commitment. If you really want to accomplish major wellness changes in your life, it's really just not going to happen if you're not committed to change. Because change is probably the hardest thing for a human being to do. Our bodies are naturally designed to find balance, are naturally designed to get to a comfortable place under what stress and daily living requirements we have today. So if you can get away with being 200 pounds overweight, your body's gonna let you be 200 pounds overweight, uh, because you can, and you can get away with it. And we can work around all these different things that used to set us back, but we figure it out.

You know, um, if you're unable to get up from a toilet because you're older and your legs aren't strong enough, put rails in the bathroom now that's going to help you for a period of time and then eventually you'll probably lose that arm strength. I don't want that to be my future. So I've made a commitment to ensure that I keep myself healthy and strong. So that isn't my future. That isn't who I am. That isn't how I identify. So I've set up an identity for myself that includes doing regular fitness training. And so as you look at that though, showing up is hard. Our bodies naturally want to be in that balance. So what do we do to break that balance? To break what our body calls, what they call in our body homeostasis. While it takes stimulus, stimulus takes work. So if we want to improve our overall health, we improve the foods that we're eating.

If we want to improve our overall fitness, we have to push ourselves across the different modalities that we use to define fitness. If you've read the book of The Wellness Roadmap, uh, that's up for an Author Academy Award. I talk about that in the book. Fitness is basically fit for task. It means that you're capable of doing the things that you want to do in your life. So for me, at 105, I want to be able to wipe my own butt. I want to be able to get up off the toilet. So I'm going to need to be fit enough to make that happen. For some of us right now, fitness can be, I want to basically be able to go on hikes and spend time with my family and not be overly fatigued or down and out the next day. Um, I want to be able to lift things that need lifting around the house.

I want to be able to open jars for myself and my wife. I want to be able to do those basic things that as we get older, sarcopenia and Osteopenia kinda take away from us if we're not doing something about it. So how do we make this commitment and how do we make it a commitment that we're going to stick to? Because face it, all of us do resolutions. All of us do our diets, all of us have done fitness regimes before and failed. And the reason most of us fail is this lack of commitment, a resolution, a goal, a diet there. They're all words. We used to fail that because so many people do. There's no, there's no jeopardy to it. There is no disgrace to it. It just, yeah, I tried a new diet and I fell off the wagon. I'll get back on it on Monday.

Well, today's Tuesday a well, okay, well, yeah, Monday. Um, there's all these different reasons we don't do it. But a commitment is very, very different. When you make a commitment, you're starting from a point of self-love. You're starting from a point that's very, very deep and emotional. And if you've ever made that type of commitment before, you'll really begin to resonate and understand what I'm talking about when you say you're going to do something for someone you love, you do it. Um, if you say you're going to pick up your spouse at the airport at five o'clock, you're at the airport at five o'clock. So if you make the same kind of commitment to yourself with the same basis of self-love, that you're going to be at the gym at five o'clock, then you'll be at the gym at five o'clock and not at the drive-through at McDonald's.

So that's where this comes from. The commitment comes from this really, really deep, deep emotional well, it's gotta be something that really touches you. It has to be a part of, as I've said over the course of this last few weeks, it has to be a part of how you identify. If you don't identify yourself as someone who's getting fit, it's not going to happen. When you get married, you make the commitment. You go from being engaged to married. You go from saying fiance to spouse. Now, you might verbally trip that up a few times, but in your head you know that commitment's there, you feel that commitment, you've made that commitment and you made it in a rather public way. So I encourage you, if you're really looking to to make a commitment, start with something deep and emotional and then make it public.

Now I provide online personal training and you can come to me, go to the website, 40plusfitnesspodcast.com and you can find links there to look up our group training and you can make that commitment to us. We're on a Facebook group, we're on our regular weekly calls. You can email me, we can have regular conversations about this commitment you have and keeping you on track. So make it deep, make it public and then beyond all kind of know what this is going to look like. You know a lot of people get married young and they don't know that type of people they're going to be when they get older, they really haven't set that vision. That's why a lot of people will say, wait a little while before you get married, so you really know what you're getting into. So you really know the vision of the direction that your life is going to go and where you want it to go.

I got married when I was 21 now. Was that a mistake? I guess so because I'm not married to her anymore, but at the same time it was just a part of my life lessons and I learned from it. So I'm not going to call it a mistake, but I do know that if I had known my path a little bit better at that point in time and had a better vision and we shared that vision and it was the same deep and emotional thing, that commitment would have stood time. It just would have. But we didn't do that. So make a commitment. And again, I can't stress this enough, deep and emotional, make it public and know what it means. Have that vision. So you have the why and you have the vision and you put those together and you make it public. That's your commitment and it needs to be based on self-love.

It doesn't need to be based on fear. Fear will only get you so far before you forget the fear and you revert back to old activities, but love sticks with you. Fear is something you feel in a movie theater and then you walk out of the theater and you're not afraid anymore. Love is something that you just keep on feeling. It's deep. It's emotional, it's chemical. It's a part of who you identify as. So take the time to build a solid commitment so we can make this fitness and health thing happen for you. Like I said, if you need a coach, reach out to me. I'd be glad to get on a 15-minute call with you just to kind of fare at some of this stuff out so you can get a little, get to know me a little bit better so I can get to know you a little bit better.

Online personal training isn't for everybody, but if you want to just get on the phone, have a consult, absolutely free. Come check it out. 40plusfitnesspodcast.com and you're going to find a link right there on the sidebar. If it's, if you're on the phone, you may have to scroll down a little bit before you see it, but just get in there, get to know me and figure it out. We can help you set this commitment. We can get to your why, we can get to your vision. We can put that together into a very solid commitment that could change your life, so do check it out.

before you get too far away, please do take a moment to go over to 40plusfitnesspodcast.com/finalist scroll to page 7 of 16 find The Wellness Roadmap. It's actually the first book on the list for health category at 40plusfitnesspodcast.com/finalist and then you just click on the cover and it'll take just a couple minutes for you to get over there and find the page and and vote for the book. I really do appreciate it. Go to 40plusfitnesspodcast.com/finalist and vote for The Wellness Roadmap today.

Patreons

The following listeners have sponsored this show by pledging on our Patreon Page:

  • Tim Alexander
  • Judy Murphy
  • Randy Goode
  • Debbie Ralston
  • John Somsky

Thank you!

Another episode you may enjoy

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December 31, 2018

Get healthy and fit with commitment, strategy, habits, and tactics

Patreons

The following listeners have sponsored this show by pledging on our Patreon Page:

  • Judy Murphy

Thank you!

As we look to the new year, our health and fitness move to top-of-mind. On this episode, I discuss how commitment, strategy, habits, and tactics can help you reach all of your health and fitness goals.

As we close out 2018, I thought it would be good for me to do an episode that was geared towards helping you be successful. As we go into a new year, this is often the time of year where people want to really start bearing down on certain goals – be it health, be it fitness, be it wealth – different things that we put on our plate that we want to accomplish in the new year. And if being healthy and fit is something that’s on your plate, which for most of it is, these four words that I’m going to share with you today and how they apply, is going to be very, very important for you to be successful.

The words are: commitment, strategies, habits, and tactics. I’ll start with each one and then give a definition and some examples. After I’ve done that, I’ll talk about how each of these interplay and the order with which you must do them, because it is very important that you do all of them and that you do them in the right order.

COMMITMENT

The first one is commitment. A commitment is so much stronger than any other thing that you’re going to do for yourself. You could say you have a resolution, you could start a diet, you can say you’re going to use willpower, do things to improve your willpower; but in a general sense, all of those are typically designed to fail. What you need is a commitment.

When you commit to something, you just do it. It’s much more personal to you. It’s much more ingrained in your psyche to be successful when you have a commitment.

Commitment is comprised of two things. The first one is your “Why”. Your “Why” must be deep and emotional, and generally fixed. What I mean by that is, it needs to be something that you truly, truly care about. If you don’t care about it – like you say, “I want to lose 20 pounds so I can fit in a smaller size jeans” – that’s great, but you’re not committed to wearing smaller jeans. Whereas if you want to reduce your waist size because you know that will make you healthier and you’ll be around for your children longer – that’s a commitment. That’s deep and personal, because now it’s about family, it’s about something more important than just the jeans size that you’re wearing.

If you’ve been following me for any period of time, you know that my commitment, my “Why” is my daughter. It started out as my daughter, then when I got married to Tammy, it’s now my wife and our children, and then of course our grandchildren as they come about. My commitment is to them.

I don’t want to just be here for them; I want to be working with them. I want to be doing things with them. I want to be active with them. I want to be participating in their lives. So my vision is for me to be independent, fit and strong, to be able to do the things that they’re doing to be engaged in their lives.

So I put those two together: my “Why” – my children, grandchildren, my wife; and my vision is to be active in their lives, to be independent. That’s my commitment. My commitment is to do the work and do the things that are necessary to make sure that I am the person that I want to be for them. That’s my commitment.

STRATEGIES

The next word – strategies. Strategies are the things that we do to ensure that we’re going to be successful. And that only comes about if we really do a good deep dive exercise of self-awareness and looking at our lives and saying, “What’s realistic? What’s the most likely outcome if these things happen?”

So, strategies are the things that we do to keep us on track when something might have knocked us off. A perfect example for me is, every once in a while if I see M&M’s, particularly peanut M&M’s, I’m all over them. It’s very, very hard for me to walk past a bowl of M&M’s and not just eat them all. I know that’s a tendency of mine, so I just don’t buy M&M’s. I don’t have them in the house, I don’t have them in the cupboard, so I’m less inclined to do that thing.

Another one that I’ve talked about a good bit is, when I was going to an office, if I didn’t pack my gym bag the night before and leave it on the floor where I would almost practically trip over it on the way out, I would sometimes forget my gym bag or I’d forget to pack socks or shoes or something silly like that, and I’d end up missing a workout. So, for me to make sure that I am consistently going to the gym, I have to pack my gym bag the night before.

Now it’s a little different because I work from home, but I need to put my gym clothes out. Right after I finish recording this episode, I’m going to go down to the gym and do some work, because I already have my gym clothes on. They were the ones I left out for me to get into this morning when I woke up, so I have my gym clothes available to me and I’m ready to go work out. So, the strategies are the things that we do to help ensure that we stay the course.

HABITS

The next one is habits. Habits are the things we do without even having to think of them. One habit will be that you brush your teeth every evening before you go to bed. You probably brush your teeth every morning when you wake up. Habits are the way that you drive to work each day. Habits are the natural little things that you do in the course of living your day-to-day. The way we’re going to build a habit is by making it a part of each day regularly.

Just like brushing your teeth became like a ritual before bed – working out, eating well – those have to be habits. I talked about the strategy of walking around the grocery store. Now I don’t even think about going down any of the aisles, unless I specifically need something from that aisle. But in a general sense, as soon as I walk in the grocery store, I turn to my right and I circle the grocery store. That’s just my normal habit at this point in my life; I don’t even think about it. And that keeps me away from most of the foods and things that I don’t want to put in my body, and keeps me closer to the things that I do. So, I’ve developed habits that help me stay healthy and well.

TACTICS

And the final one that I want to talk about is tactics. Tactics are the things we do to get healthy and fit. I may ask a client when they first go in the gym and they want to start lifting, “I’m going to put you on a five by five program, doing these five exercises.” When I say “five by five”, that’s five sets, five repetitions of these five different exercises that basically give them a full body workout each time. So the tactic is the five by five.

As far as eating, some of my clients like to go low-carb. And when they go low-carb, that’s a tactic; it’s the style of eating that they’re choosing. They’re choosing a tactic of low-carb as a way of potentially losing some body fat, and yet fueling themselves.

So, as you look at the things that you would do, I want you to make sure that the tactics you’re using are the ones that are really going to move the needle. So the tactic of getting a B12 shot once a month – while it might boost your energy, that’s not a “move the needle” tactic so much as making sure you’re getting in a good amount of water each day, or making sure you’re working out and lifting and doing resistance exercise. The resistance exercise tactic or the making sure that you’re staying hydrated tactic – those are the tactics that are going to move the needle for you the most.

The B12, or wearing an altitude mask, or all these other little crazy things that are out there, are not going to move the needle nearly as much. Now, there might be a point in your fitness and health journey where those other tactics make sense to add to your repertoire, but you want to focus your energy and your time on the tactics that are going to do the most good for you. We don’t have unlimited energy and we don’t have unlimited time. Those are very limited resources and we want to be very careful about the application of those, so that we’re getting the most bang for the buck.

PUTTING IT ALL TOGETHER

Now, I say commitments, strategies, habits, and tactics in that order for a very specific reason. The commitment lays the foundation for everything that you’re going to do. When you’ve made a good commitment, you have a good vision of where you’re going to go and you have a good “Why” that’s going to keep you going. So the commitment has to be the first thing, it has to be done right. Once you have a good commitment in your mind and you’ve written it down and now you’re going to practice that commitment, everything else will fall in place so much easier.

Now through self-awareness, through knowing the basic things going on in your life, you can start establishing the strategies that are going to lay the framework for how everything else is going to work. I’ll use myself as an example.

I said that I want to be independent and active with my children and grandchildren, and whatever they’re doing in their lives, I want to be a part of it. I know that if I want to live a longer life, I need to feed my body the types of food that are good for it. So my strategies have to be built around, how do I make sure that I’m getting good food? How do I make sure that I’m doing the right things to keep myself fit? And fitness in this context is very different than CrossFit fit or just wanting to be able to complete a particular task, like a race or whatnot. This is fitness to be the person that I want to be.

As we age we’re more likely to fall, and that fall is likely to put us in the hospital or kill us. I want to make sure that I don’t fall, so in addition to training my strength so that I can do the things I need to do, I need to train balance, so that I’m as balanced as I can be and I don’t fall as often. Those are two different things that I’m working on within my fitness, so I have to put the strategies in place to make sure that I do that.

Strategies I’ve talked about – leaving my clothes out so I know that I’m getting my workouts in. Strategies of making sure that I’m shopping for the best quality foods, going to the farmer’s market, or at least walking the perimeter of the grocery store.

Now, after you’ve done a strategy for quite some time, it becomes a habit. So going down into my basement gym and getting in a good workout each morning because I’ve put my clothes on – suddenly now it becomes a habit of, that’s just what I do. I wake up and I go down to the gym. And maybe I’m doing some strength training, maybe I’m doing some balance training, or a combination of both. But I know I have a purpose down in the gym because I have a vision, I have my commitment, I have my strategies, and now I’m developing a habit by continuing to do the things that I need to do. So, once I get down into the gym or once I get in the grocery store – that’s the point where now I can start applying tactics.

My tactics are saying, “Buy a whole bunch of vegetables. Just look for everything that’s fresh and organic. Get the best quality vegetables I can get and fill up my cart with those. Going over to the meats, look for the high-quality grass-fed meats.” And that’s what I do. Whether I’m at the farmer’s market or at the grocery store, I’m looking for the highest quality. So my tactic is high-quality food. My tactic is I’m going to do strength exercises, which are basically lower rep heavyweight, and I’ll do some balance work on a regular basis as a function of my workouts. Those are the tactics that are going to get me there.

SUMMARY

You see how if I try to skip the order, I never develop the habits? If I don’t have the commitment, I’m never going to get to the habits. And so many people like to start this journey with the tactics.

We’re rolling into January, so it’s like, “I’m going to go on a diet.” What does that mean? It’s like, “Well, no candy or cakes for me.” They’ve got a tactic – they’re cutting out cake, they’re cutting out candy. That’s great; they’re cutting down on the sugar a little bit, but they really don’t have the commitment, they don’t have the strategies. So what’s going to happen when they show up to work and it’s birthday day for one employer or another, and there’s cake?

Are they really going to have the commitment and the ability, the strategies to walk away and not eat the cake? Or are they going to make that a failure point in their plan and lose their diet? So, as you go through this, just remember, you need the commitment to make sure that all of this stays in place.

The strategies will be the ones that keep you on the road the most, keep you most effective. The habits are going to be the things that become automatic for you, which actually makes getting well very easy once you’ve developed healthy habits. That takes time, it takes effort, but if you have the commitment and the strategies in place, you can and will develop really good habits for your health and wellness. And then finally, the tactics. The tactics you choose need to be the best ones that are going to move the needle the most for you, where you are on your journey today. In that order – commitment, strategies, habits, tactics.

I hope that this has been helpful for you. If you have any questions at all about this – please, please, please, reach out to me. You can get in touch with me at allan@40plusfitnesspodcast.com. I love getting emails from you guys. Or you can go to the Facebook group at 40PlusFitnessPodcast.com/Group. Both of those are great places to interact with me. I love getting emails, I love having the discussions on the Facebook group, because that’s where other people can get the benefit of your questions and our comments and what’s going on there. So please do go check out the group or send me an email if you have any questions or want to talk further about this topic.

Alright. It’s that time of year when we all start getting a little bit more focused on goals, commitments, resolutions and all of that. So I hope you’ll take today’s lesson to heart as you do kick in for the new year and get your fitness stuff going on. It is very important for you to make sure that you’re committed to have the strategies in place, to develop the appropriate habits, and also to make sure that you’re finding the right tactics to make sure that you’re successful in meeting your fitness and health goals. This is the perfect time for you to hire a coach, and I would like to be that coach. As a coach you can have me for accountability, you have me to bounce any questions off of, you have me there to make sure that you get the most out of the time and effort you’re putting into the gym and into the kitchen. You can go to 40PlusFitnessPodcast.com/Programs to learn more about what I do with my coaching.

I have two basic programs – very simple “Do It Yourself” programs; or if you really want me with you along the way, you can join the group fitness or apply for the one-on-one. I do have some slots open for one-on-one clients at this time. So if you’re interested in really kicking things up a notch, meeting all of your wellness and fitness goals for the year, I highly recommend that you hire a coach and I hope that you’ll choose me. Go to 40PlusFitnessPodcast.com/Programs today. Thank you.

Another episode you may enjoy

Wellness Roadmap Part 1

April 1, 2016

Lorraine’s commitment to health and fitness

Two years ago, Lorraine had turned 59 years old and was severely overweight. Her weight had gradually increased since her early 30s. Now, she had arthritis and fibromyalgia. She was finding it hard to move and couldn’t walk more than a quarter-mile without pain and stopping to rest. Lorraine felt horrible physically and this was affecting her mentally. She wanted to make a commitment to health and fitness, but didn’t feel that she had the ability to change on her own.

When a trainer opened studio near her home, she considered making a change. With her husband’s support, Lorraine went in for her first workout in June 2014. Her trainer suggested using My Fitness Pal to log her food intake, which she did. She began working with her trainer twice a week and was quickly seeing results. She previously believed it was impossible for her body to lose weight. Yet in her first week, she lost weight. This encouraged her to keep going.

Lorraine’s trainer soon had her doing step ups, resistance bands, light dumbbells, and body weight exercises. Lorraine also walked twice a week when she wasn’t working with her trainer. She began walking one mile, but progressed over time. In the two years since starting her fitness journey, Lorraine went from 301 pounds to 170 pounds. She has lost over 17 inches on her hips and 14 inches on her waist. She is soon walking in her second 10K event and recently began a Couch to 5K running program. Lorraine can now walk two to three miles at a time without stopping.

Lorraine needed focus and accountability. She knew what she needed to do, but she had not been able to do it on her own. She advises others to take small steps and handle one thing at a time. Whatever you are capable of doing, do it and keep building on it every day. Establish a plan and then execute. Don’t sit around and wait for motivation. Lorraine knows this is a true commitment to health and fitness.

A funeral for my fat | Sharee Samuels

John and Tammy commit to health and fitness

In this episode, we meet Forever Fitness clients John and Tammy and talk about committing to health and fitness.

The commitment to health and fitness is the same as committing to your spouse. But committing to your health and fitness is something that you should not do for your spouse. You need to have self-love and do it for yourself.
Allan believes that making a verbal commitment is important. One needs to make vows to oneself about his or her commitment to be fit. One needs to write his or her vows, read it and feel it from heart.

Tammy admits she's uncomfortable  expressing that she wants to look better. Allan notes that when you take care of yourself and your body is good and healthy from inside, you should look better. There is no reason to feel ashamed of saying that because being healthy and looking better is effectively the same thing. One can’t look better unless he or she is healthy. Tammy finally clearly and confidently says she does want to be healthy and proud. And it’s important for every individual to say and feel his or her commitment to health and fitness.

Tammy finally clearly and confidently says she does want to be healthy and proud. And it’s important for every individual to say and feel his or her commitment to health and fitness.
John indicates he is inspired to push hard to reach his health and fitness goals. He is ready to make this commitment. John wants to have a long healthy life. That’s why he needs to make a vow to himself about his commitment to health and fitness.
John makes his vow saying “I John, commit to training my body for a happy, healthy future”.

 

Meet my clients John and Tammy

Tweaking to fit

December 15, 2015

My client Sandy makes the commitment

Commitment is the first foundation to meaningful change. A perfect example of commitment is Sandy, a client from Episode 2. She has her own approach to commitment, which she described when we spoke recently.

When asked about what commitment meant to her, Sandy revealed that it really stuck out to her because she felt that she hadn’t really loved herself since her heart attack. Though she didn’t really love herself, she did like herself, which prompted her to make the commitment.

Like any relationship, when you meet someone for the first time, you likely don’t know the person well. You have to create that relationship. Sandy realized that perhaps she did not know herself as well as she thought, and it was time to create a new relationship with herself.

In making a commitment, you must have a “why”. Why do you want to have a relationship with yourself? Why put yourself through the strict diet and fitness lifestyle? Sandy’s “why” was to be a better version of herself.

The next question of making the commitment is the “what.” What do you want to achieve by making a commitment to this new lifestyle? Sandy’s “what” is being healthier and more active, which allows her to play with her grandkids.

The final question is “how.” Everyone must have a unique how that fits their lifestyle. Sandy’s “how” involved cutting out sugar, which was a difficult task because she was previously addicted to Dr. Pepper. However, after a few days of cutting out the sugar, she didn’t feel so sluggish. She actually felt more alert throughout the day.

Sandy is living proof of the power of commitment. By making one simple change, she was already feeling better and was committed to moving more. Her body was already giving her positive feedback.

Are you ready to make a commitment like Sandy? Visit Forever Fitness to gain access to resources that will help you stay on track and eat right.

 

Working with a personal trainer

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music