Tag Archives for " commitment "
On this first episode of 2023, we discuss what you need to do to meet your fitness goals.
[00:02:21.050] – Coach Allan
Hello, Ras. How are you today?
[00:02:23.040] – Coach Rachel
Good, Allan. How are you?
[00:02:24.910] – Coach Allan
I'm doing all right.
[00:02:26.320] – Coach Rachel
[00:02:28.510] – Coach Allan
We record this a few weeks ahead. So we're still getting started on the Christmas season stuff. It's the parades and the Santa stuff and all of that. But this is going to go live. This is the first episode of 2023.
[00:02:45.910] – Coach Rachel
Happy New Year.
[00:02:46.860] – Coach Allan
Happy New Year. Exactly. And with New Year, a lot of people go in with their resolutions. Yes, I've had a lot of conversations with people because people are right now, they're doing again, we're doing this in December, so bear with me. But I try to help reporters. They want to interview someone or they want some material from a personal trainer. And the question always comes up this time of year, how do we stick with our New Year's resolution? So I've been having that conversation a few times at various levels, and that's really what I wanted this episode today to really be about was, okay, you've decided you want to do something, but I'm going to start out and just tell you that's not good enough. It's just not. And there's a lot of reasons, and you can listen to this episode and see a lot of reasons why what you're doing might not be working for you long term or short term or whatever, but I want to put that out there.
[00:03:50.730] – Coach Allan
Tammy had to go back to the States because her mother had a health issue.
[00:03:54.460] – Coach Rachel
[00:03:55.770] – Coach Allan
She went back to the States, and her mother's out of the hospital now.
[00:03:59.600] – Coach Rachel
[00:04:00.320] – Coach Allan
And so she's going to have to go through treatment and things like that, and it's a permanent treatment. So, again, as we get into this episode, and particularly in the discussion after, this is where it all comes from. You start looking forward, and you start seeing your future if you don't do something. So, yeah, so a lot going on.
[00:04:19.190] – Coach Allan
I'm here by myself at Lula's, but right now, fortunately, we're very, very slow. I think we have one guest oh, nice. For about the next three or four days, which is good, because I've got a lot to catch up on with everything else. But yeah, I'm basically running Lulas by myself, and through Christmas, I'll be doing that. Now, Christmas will be busy, and I'll have, I think, 14 or 15 breakfasts and all kinds of stuff. So I'm going to be moving. I'll be moving a lot over the course of the holidays to get this stuff done.
[00:04:49.740] – Coach Rachel
[00:04:51.530] – Coach Allan
It's good we're busy. It's a good month. But how are things up there?
[00:04:56.480] – Coach Rachel
Good. A lot colder than what you got down there, Allan.
[00:04:59.950] – Coach Allan
It's cold enough.
[00:05:01.030] – Coach Allan
It was down in the 70s today. And wearing a sweatshirt to kind of show you how wimpy I am.
[00:05:09.090] – Coach Rachel
We got 25 up here, so as long as it's on the plus side, I'm okay when it gets to be negative that it gets really cold.
[00:05:16.730] – Coach Allan
But Mike can't ice fish unless it gets
[00:05:19.320] – Coach Allan
That is true. So that is the bonus. We do have ice. It's forming now, and he's looking forward to fish camp coming up in the next month or two, I think. But, yeah, he's recovering well, and we're doing a lot of resting, which is nice because it's the holiday season up here as well. So we're just kind of taking it easy, enjoying this cooler weather as best we can.
[00:05:41.950] – Coach Allan
All right, well, are you ready to talk about fitness goals?
[00:05:45.540] – Coach Rachel
I did a little survey on our Facebook group the other day about what was holding people back, what was keeping them from meeting their health and fitness goals, or what their basic struggle was. And I got one resounding answer. The biggest struggle that most of us face when trying to get and stay fit is motivation. But here's the thing. Motivation just doesn't happen. It's not something that's going to show up for you when you need it. Instead, we need to rely on commitment. So commitment will carry us. And I've had this conversation many, many times, but I'm going to repeat it right here so you can kind of get an idea of what's going on. So a commitment starts with a very basic thing. It starts with a why. Why do you want to be healthy and fit? What's driving you to do this? And then the second part of commitment is, what does that actually look like? Do you know what fitness is like or going to be like for you? Do you have some end vision of what this will be? So let me tell you a basic story of how all of this came together for me, because I wanted to be healthy and fit.
I missed being athletic. I missed doing the things that I was doing. And I was very miserable with the fact that I couldn't do those things. So I had some drivers behind me. I had I had some reasons to do it, but they really weren't the right kind of reasons. And then I come along to a moment in my life where my daughter, Rebecca, I call her Becca had gotten into CrossFit and these obstacle course races and all this kind of stuff, and she was basically a mini me at this point. She was living the life that I used to live, and I missed it desperately. And so one day she said to me, hey, Daddy, I'm going to be doing this CrossFit thing. I want you to come watch me do it. And to be honest with you, man, that was a kick in the teeth for my daughter to say, hey, come watch me do this. The realization was I did not want to be a spectator in my daughter's life. I wanted to be a participant. I wanted to be actively engaged in doing things with my daughter. And if the things she loved were things I couldn't do, then I couldn't be that person.
I would have to be the spectator. And that just really wasn't good enough for me. So for me, I can actually point to the moment, I can point to that conversation, and I can point to waking up the next morning in a hotel room a little hungover, like very hungover, and just realizing that this was the missing element. Commitment was the missing element. I had never really committed. Now, if you're struggling to get to your why, there is an exercise to help you dig deeper, to really get to something tangible and emotional and real. And it's called the five whys. Okay, so if I ask you why you want to get fit, and you tell me, well, I don't want to breathe so heavy when I'm going up the stairs. And I did the little five year or eight year old toddler thing, a kid thing, and I said Why? You say, well, when I walk up the stairs and I start breathing really heavy, it's embarrassing. Why? Well, because I am not fit. And I'm like, okay, well, why is breathing heavy the problem? Well, the why would be well, everybody's kind of looking at me while I'm trying to catch my breath.
I'm bent over and I realize that as I'm sitting there just really trying to catch my breath, it's kind of making a scene at work and I think people are looking down at me. Why?
Well, I should be able to walk.
Up a flight of stairs, perform my job, do my thing, and not be superwinded. And so when you take that y down, this becomes I want to be able to perform better at work. So your fitness why? Could be very much different from why you think it's your why. You may think your why is that you just want to be more fit, but the reality is it's affecting your confidence, it's affecting maybe your work performance, it's affecting how people are looking at you. And so you can kind of see that there's this deeper emotional thing that's going on as you start to put this together. So for me, not wanting to be a spectator in my daughter's life, wanting to be a participant, okay, that was not at the surface level. At the surface level, I was like, well, I used to be athletic, I'd like to be athletic again. Great. Why? Well, because when I was athletic, I had enjoyed myself, I had a lot of energy. Why do you want that? Well, because that made me feel younger, it made me feel stronger, it made me feel like I belong and I could stick with people.
Well, why is that important to you? Well, because my daughter is doing this stuff and I want to be able to do it with her and not be a spectator. So you kind of see how I can take those five whys? And I can just drill, I can just start drilling down until I get to the core essence of what this is. I was an athlete. I'm not anymore. I want to be able to keep up with my daughter and do things she's doing athletic things. I need to be able to do athletic things. So you see the difference in just saying I should be an athlete. I was an athlete to now taking it down to this deeper, deeper level where it's now rooted in who I am as a person and how I want to live my life. I'll make the joke that I want to be able to wipe my own ass when I'm 105. OK, and why? Because I don't want someone to have to do it for me. I don't want to be embarrassed about how I'm living my life, and I don't want to be in a situation where I'm dependent on other people, particularly my family to take care of me.
I see myself as the caretaker, and I want to be that person then as much as I want it now. So you can kind of see how as you keep digging, you're going to get down to this point, and then as you start looking at your vision, there's a direct link to what this is all about. So some things may have happened in your life that have got you really thinking about this this year. So one is maybe your doctor told you there are signs of osteopnia, you're losing bone mass, and you need to do something, and you don't want to be that frail old person. Okay? Or maybe you're struggling with just everyday tasks. So there's a jar of pickles sitting there on the counter you can't open. And now you have to wait till someone stronger than you comes home to open that jar of pickles for you. That's not a place you want to be. Or you find yourself as I said, you go up a flight of stairs and you can't catch your breath. Or you find yourself struggling with your balance. And this is keeping you from doing things you love, like playing tennis, or like with my grandfather playing golf, he had to quit golf because he didn't have his balance.
And sometimes it's just something fun.
You know, there's people here on the.
Island talking about getting together and doing pickleball, and I'm like, well, that'd be fun. And so they're going to get the stuff together. At some point, I'm going to want to go out there and play, and I'm not going to want to be silly embarrassed. So I'll probably start doing some training toward my vision of being a better pickleball player. Again, never played it, haven't played it. I played tennis some when I was younger, assuming it's fairly close to the same game. So some of those skills will probably rub off a little bit.
But I'm actually going to do some.
Things to make sure that I'm misfit as I need to be to be able to enjoy some pickleball. So you can kind of see how now is your tying your vision, tying how you want to live your life, the things you want to do for fitness, they all tie into this thing, this whole thing of why do you want to do this and what does it look like and what does it mean to you? And all those different things that come together as a commitment and a commitment of living healthy and fit life. Now, as you get into the actions of things that you're going to need to do to get more fit, you got to line up the things that will tell you you're doing it. And that's where the smart art goals again, smart art, where there's an extra A in smart goals. And I talked about this in detail on episode 564. So I'm not going to go into much detail here. I encourage you to go check that out. If you're looking for ways to do your building blocks to get you from point A to point Z, you can't just do that.
You got to work through each one. And so smart goals are specific. They're measurable, they're attainable, they're actionable, they're relevant, meaning they tie to your vision and they're timely. So literally you sit down and say, what's my vision? How do I have a specific goal that's between here and there. It's measurable, it's attainable, it's time bound and above all it's an action. It's not something that I can say I'm able to do, I did, I will do, I have done that kind of thing.
It's going to be actionable.
So go back to episode 564 maybe after you listen to this as you're looking to put your smart goals together. Okay, now let's break down the process. You're going to have these different struggles as you get into dealing with motivation. So the commitment is really important, but you're going to have to look at this whole thing of who you are. So there's this whole self awareness layer under motivation. So people will say I don't have motivation and I say you are not committed. Once you're committed, the motivation is a ton easier, but you're just not quite there yet. So let's start with self awareness and what you need to look at. Now some of the people in the Facebook group, which you can go to, 40 plusfitnesspodcast. comGROUP if you want to join the group, some of them said they had difficulty starting and other people said they had difficulty to keep going. So I want to talk about those two things because they're slightly different spends on the same thing. Okay? When you're having trouble getting started, you're having trouble with initiation. You're unable to initiate. Okay? And so what's happening here is you're standing still or sitting still and you have no inertia.
There's nothing to push you forward. So what you're looking for is some motivation, some thing to push you to get you moving, okay? To start. That's important. Okay? The other part of it is the continuing to go. And this is a big play on consistency. If you're not consistent, you probably won't see the benefits of the work that you're doing. The once and done doesn't happen in fitness. It's almost never can. You just do one thing one time and you've reached some fitness goal. It just doesn't work that way. So once you start doing something, you need to be consistent with it to see the results down the line. Now how do we get started and how do we keep going? We've got this whole mindset now where we're committed to do this very important. Do that first, but then there's the next part and this is where it all kind of starts to come together. So to get started and keep going, you have to be accountable. You have to have accountability. This is a key tool that a lot of people skip. They're like, I want to do it. I'll just do it.
And maybe you try it, and then you fall, or maybe you just don't even try, and you never even get into it. So have you ever needed to do something but based on where you were, it just wasn't you weren't able to do it? Okay. And I want to take you through a story to kind of give you an idea of what was going on for me with this. Okay? So I was in Orlando, and I was on a panel while we were discussing audit stuff, fraud stuff, okay? So I had all these people I'm sitting on stage, I'm sitting in the panel. And the night before, I had been out with friends that I know because we all kind of went to these things together. So I'd run into the same people. So I was out with some people on you, and I'd gotten pretty much chewed up by some mosquitoes all over my back. And so my back was itching like crazy. But here I am sitting on stage, so I really can't do anything about it. I'm itching like crazy. I'm on the panel. And even parts of it, I knew I couldn't even reach.
If I tried to reach back there and start scratching my back, I wasn't going to be able to do it. So I waited. I kind of gritted my teeth, and I got through it. Now, as soon as the thing was over and I was able to finish answering questions and get off the stage and move away, I went over and I found a vacant spot in the convention center area. And there was a doorway. And I was able to start scratching my back, rubbing my back against the door frame, similar to how a bear would rub it back against a tree. I've never seen a real bear do that, but they do it in cartoons, and they do it on TV all the time. But I was scratching my back against a tree, against that door frame, and someone walks around the corner, and it's kind of embarrassing. But the base point of what I'm trying to get to is when people are watching you, you act differently. You stop doing things that you know you will be embarrassed for people to know you did. And you put off doing things. You hold back, you grit your teeth and get things done that you didn't necessarily feel you could do or you didn't want to do.
But you wouldn't do this in front of someone. That's accountability. That's how this works. It's in your head. Someone's watching, someone cares. I'm going to do this. Now. When someone's watching us, obviously we're doing something a little different, right? So this is accountability. And in your health and fitness journey, this is important and this is how you can think about it from a perspective of getting things done. So I'm going to ask you to remember a time, and this is the way back machine. So this is well before cell phones, okay? And you remember you were going to go for a trip. So you're driving, and your mother would say, you probably remember this, call me when you get there. Now, what did that do? It did a few things. One is it made you accountable to drive safely because you now knew that your mother was aware of when you were due to arrive at a certain place. And she cares, so she's paying attention. So you're probably going to drive a little safer, and you're going to go directly where you're supposed to go. Because if you're supposed to get there at 05:00 and you don't call your mother at 05:00, you know she's going to be worried about you.
So you get there. Now, we didn't have cell phones, so there was no real way, unless you stopped somewhere for a payphone to say, hey, I'm running a little late. But for the most part, you were driving until you got there. And you get there and you call your mom, hey, mom got here. Everything's cool. Good. You are accountable to your mother. You had respect for your mother. You knew she was looking. You knew what she was looking for, and you delivered. Now another one. And what I call there is I call that authority accountability. So you have a coach leader type of accountability where you're responsible. You feel responsible to somebody. They're looking out over you. They care about you. They're a leader. They're basically a leader or a coach, and they're there to look after you. Okay? Now, the other kind of accountability that's out there is a little different, but just as important and just as valuable, and we call that social accountability. So here's the story. Let's say, okay, you tell your friends, your friends all agree, hey, we're going to go watch the movie at 630. Now, back before cell phones, they want to watch the 07:00 show.
We're all going to meet at the movie theater in the game room at 630. Guess where you were pretty much before or after? Right around 630, you're at the game room. Why? Because you were socially responsible to these individuals. You wanted their social approval. You knew they were looking for you. They knew you knew that you were supposed to be there. They were going to be there. Okay, so this is now social accountability. So we have the two types of accountability. We have the leader coach accountability, which is sort of from a perspective of respect and authority. And then we have the social accountability, which is really about, I care what they think about me, and I want to be responsible to them, and I want to be liked and loved and respected as well. So those two tools are really, really valuable and you want to look at accountability from those two lenses. Okay. So you kind of get the idea that if you have both the leader, the leader coach accountability available to you and you have the social accountability to you, there's two different ways that you can approach this problem. So let's talk a little bit about the getting started.
Now what's a good level of authority or good level of accounting accountability? I kind of gave you the answer there, but what's the type of accountability that's best for getting started? That is the leader coach type because the leader coach type is going to be there to kind of push you. Like I said, you have inertia holding you back. So you're sitting still and you need something to push you. Now most of our social relationships, they're not in the pushing mode. They're not necessarily going to make you do things you don't want to do because again, they're looking at you socially as well. So they're not the best people to kind of push you to start. But a leader coach form of accountability is much better at that initial push, that initial go. And there's a lot of reasons behind that. You have the right coach, the right leader and the other side of it is typically you're also paying these people and if you're making the payment and you're committing to it and you're there, you're going to show up and the coach is going to get you going, the leader is going to get you moving.
And so as we start going, that breaks that inertia and now you're moving. So if getting started is your problem, I would consider looking for a coach or leader that's going to push you just to get you started. Okay. Now the other type of accountability, social accountability is really good on the keep going part. So the more people you surround yourself that are like what you want to be or are like minded enough and moving in the same direction you are because they want the same things for themselves, you're creating a social accountability network that's moving you in the right direction. Our Facebook group, again you go to 40 Plusfitnesspodcastgroup is a great way to put people in your life that are like minded and moving in the same direction you are. So there's lots of opportunity there for you to build that social network. Okay? Now there are two other ways to look at accountability that I want to talk about. So there is the extrinsic motivation that is going to come to us from other people. So remember we talked about the coach, right? The coach, the coach is going to ask you to do things and you're going to want to do it because you know the coach is looking and you know the coach cares.
So now you're doing things that's coming from an extrinsic perspective. So initially the getting started part that's really valuable, right? It gets you started. It initiates movement. It gets you moving. That's really good. Particularly if that's where you struggle most. Now if your struggle is on the going forward, then extrinsic motivation can work. But it gets a little tedious because again the coach is asking, you're saying yes, you're moving. Coach is asking you're saying yes, you're moving. So you kind of see where it just builds this kind of little loop and it's great. But if you're looking for the consistency to keep happening, you got to start moving towards a different style of motivation. It can't stay extrinsic. You have to move it toward the intrinsic or internal. So as you're looking at accountability, remember there's coach leader accountability which is some individual that you respect and respond to. And there's social accountability which are the people around you that you know care and you want to be a part of that social group. You're doing those two things. That's the accountability piece. Now the motivation piece is extrinsic. So all of that accountability is an extrinsic motivator.
They're pushing you to go and keep going. But where you're really going to get value out of this whole process. And this is a big, big thing. It's a hard thing but when it starts to happen you're going to feel it. You're going to feel the momentum of this stuff shift everything you're trying to do with your health and fitness goals. There's just going to be this fundamental shift in the way you approach things and that's when you can internalize the motivation. That's when it becomes intrinsic. Now as you do that now you're driven. And so what's happening is at first you didn't really want to work out. You said, I don't like to work out. I don't like to sweat. I don't like to use my muscles and lift weights. I don't like to do these things. Your coach is kind of moving. You your leader. Coach accountability is kind of pushing you to start. You start lifting, you start doing some things. You're like, I still don't like this, but I'm doing it. And then you have the social group that's like, hey, have you lost a little bit of weight? Hey, you're going to the gym?
That's awesome. Can I go to the gym with you? Can I be around when you're doing this stuff? Can I be a part of your life? You're bringing in and building this accountability network that's both coach leader and social and you've got that in your life now. You're still dealing and using extrinsic motivation to try to drive all of this behavior once you start to bring it inside. So you're doing and now you're getting and once you start getting, you're like, hey, I can lift more than I was able to lift last week or last month. I'm getting stronger. I'm succeeding in this thing that I wanted to do and I'm succeeding. Better than I even thought maybe I could. Okay? Once those things start falling in place you're like, well, I actually want to get stronger, I actually want to lift weights. How weird is that? That is intrinsic motivation when it's sort of this thing where you're like, well no, it's like your friend calls you and say, hey, let's go meet up and do this thing. And like, okay, let me get my workout in and then I'll meet you there. When your brain starts doing that and there's intrinsic motivation for you to still get it done, boom.
That's magic, right? So just to kind of wrap this all up and I want to put one more piece of information out there before we close up. But you've got to start with the commitment. Why do you want this and where are you going? Second, what are you going to do to get moving forward and to keep moving forward? And that starts with accountability. Accountability is the extrinsic motivation that you need to make this start happening. And then we got to push it and push it until we get to success, some form of success. Something that's going to say, okay, I get it, my body is responding, this actually feels good. And now I have this intrinsic motivation to do it and keep doing it. Okay, so now we're moving. Now the only other piece I want to throw in here before we close this out is that there's a thing called pace. And I get into pace really deep on episode 504 and so I'd encourage you to go there if you want to learn more about pace. But the reality of it is based on where we are and that's going to be in the self awareness piece, that's going to be in the commitment piece.
They're going to be limits and they're going to be capability. There's going to be things in your life that are going to tell you you're moving too fast, you're moving too slow. And I want you to listen to the voices that are driving you, but I don't want them to drive you to a point of injury and worse. Because again, if you stop because you're injured, you've got to start all over. OK? And that can be really, really hard, especially if you haven't really built the intrinsic motivation. And now that you have to take this break to recover, you might struggle with the fact that you do have to recover. So understand that pace is about what you can do with what you have. If you can sprint, it's time to sprint, it's time to get enough Ferrari and haul it, then do it. But if you've got a lot going on in your life or you're trying to work around an injury or an illness, then you're in a much slower vehicle and you have to accept that as what you can do with what you have. Okay? So pace is a hard one and I don't want that to ever derail you but just recognize that it's out there.
You can't go too fast but you also don't need to go too slow. So you got to find the right pace for you and that's where a coach can again really come in handy is they can get you started and they can get you started in the right way. Where you're working at the right pace you're avoiding injury and as a result you're getting that value out of the work which helps you move from an extrinsic model, an external model of motivation to an intrinsic model of motivation. Now I know I threw a lot at you and this is not easy stuff. It isn't. But you start with the commitment it gets a lot easier and then you hire the coaches. You do what you got to do to put the right people around you to get that accountability layer in there. And then you start understanding that motivation doesn't come first. It comes last. Once you get moving the motivation builds. Motivation starts externally and it comes internally. It moves in. So as you do better the motivation is going to come in and you're going to have it in you. It's just going to be a part of who you are.
So again commitment, accountability, extrinsic motivation, intrinsic motivation and you're off to the races. So I hope this was valuable to you. If you're struggling with this whole process of the commitment and the accountability and getting motivation to move inward to make all this stuff kind of happen I'd.
Really like to talk to you about it.
This is what I do all day every day. I help people build that thing to build their process, to build their lifestyle sustainable because it starts with commitment. It starts with that foundation and it moves inside and we help make sure you're moving at the right pace that you're getting what you need at the right time. And as a result you build something that works for you that will always work for you. And you'll know that model you'll have that tool chest. If you'll go to 40 Plusfitness.com Discovery we can get you on a call and we can talk about these elements and know. Now I know I'm not for everybody and I know I'm not the best coach for everybody so I'm not going to tell you yeah I'm going to be your coach because you called this, we got on this call. But what I will promise you is if we get on the call you will leave that call with a plan. Okay? That's the one thing I can promise you. I may not be the right coach for you but I want to make sure that that time spent is valuable because you'll discover what's important for you to be successful to take that next step.
So if you'll go to 40plusfitness.com/discovery we can go ahead and book a call and you can get this done and make 2023 your year.
[00:34:02.330] – Coach Allan
Welcome back, Ras.
[00:34:03.870] – Coach Rachel
Hey, Allan. You know, I did see that post that you put on your 40+ fitness Facebook page and I was pretty surprised, but not surprised by the responses you were getting that people were lacking motivation. And coincidentally, I'm seeing the same frustration with a lot of our friends. Being that we are up to our knees and snow right now. Not many of us want to be outside for a lovely walk in the park. It's kind of brutal. So, yeah, motivation is just waning over the holidays. It's really hard to rely on that when you've got fitness in mind or health in mind.
[00:34:40.140] – Coach Allan
Yeah. Well, like I said in the discussion of this, you've got to find something with deep meaning.
[00:34:49.370] – Coach Allan
If you don't feel it, literally, you don't feel it. And it's probably not going to happen the way you want it to or it won't stick. So I've never seen anyone who is just passionate about weight loss. Like, no, like, yeah, I need to lose 15 lbs or 10 lbs or whatever.
[00:35:07.170] – Coach Allan
It's like, oh, man, that's such a brave goal. It's such a tremendous thing for you to be thinking about or caring about. And I don't mean that to belittle it, but just realize how little emotional attachment you have to losing 15 or 10 lbs.
[00:35:25.510] – Coach Allan
[00:35:28.070] – Coach Rachel
[00:35:28.070] – Coach Allan
[00:35:29.010] – Coach Allan
And so you're not going to have a drive behind you. You've got to find the things that are going to push you and then pull you. And so, you know, your why is going to pull you.
[00:35:42.590] – Coach Allan
Your accountability is going to push you.
[00:35:45.710] – Coach Rachel
Which is why I like how you started with the five whys and how to be, like you said, a toddler, and keep asking the question, Why? To dig deeper. And I do the same with my athletes, too. Why do you want to run a marathon? Why do you want to do these things and have these goals? You really need to dig deep into that because there's more underneath the surface.
[00:36:09.030] – Coach Allan
Yeah! Because mile 18 is going to suck on the first marathon and you have to ave a reason to pick up that foot again.
[00:36:15.340] – Coach Rachel
Right? It's important to have a why, and that's a great driving for us. And I think that's a good place to start is to really drill deep into your whys and then after that commitment. That's another one of my favorite words. You need to commit to those whys and then having the accountability. I think that accountability is probably one of the biggest factors for why I do what I do while I run so much is because I have the accountability of my run club and my run friends, and we each push each other to our goals and make sure we're doing things to stay able and ready for the next race.
[00:36:56.370] – Coach Allan
Yeah. So that's a social accountability. So you surround yourself with the people. But for most of us, it's going to probably be easier to start with the leader/coach type of accountability. Because what's going to happen there is that individual is going to get you focused and get you moving. And then if you start surrounding yourself with people like you that are runners, then it's easy enough at that point for you to say, okay, we're going to put together a streak during the holidays and then we all want to do this. We got to do at least as many miles or mile or whatever you're going to put the distance to qualify it. Everybody is seeing everybody else do their thing that's driving them to lace up those shoes.
[00:37:44.780] – Coach Rachel
[00:37:45.830] – Coach Allan
Even if internally they're having that conflict of I really don't want to go out there. It's freaking 25 degrees, Rachel. What are you doing?
[00:37:58.570] – Coach Rachel
But having a coach, that's the other part that I think is so important is sometimes I know for me, I get stuck with too many options. I got too much going on. I don't know where to get started. I don't know how to get started. And just like you said, a lot of people have difficulty starting. So I like to have somebody tell me what to do. Tell me today I need to do X, Y and Z, tomorrow be A, B and C. To have that coach get you started, kind of kick you out the door. You don't have to think about it. You just do what the coach tells you to do and you're off and running. And there's a lot of benefits to having a coach.
[00:38:36.010] – Coach Allan
Yeah. When I was looking at doing some strength training for the Spartan, I hired a coach, a strength coach, and the basic purpose was, one, I was working a lot of hours and I just really didn't want to think about my workout. And I had the coach there as that he was going to be there. He hated when he actually when he blurted out 05:00 in the morning because he had another athlete that wanted to work out at 6:30 when he was training me. And he's like, she can only train at 6:30 and she was the same days as you. Do you mind moving years earlier? And I'm like, okay, what time? And he said, 05:00. I said you're on. And then he realized what he had just done was he was going to have to meet me at the gym at 05:00 every morning. And I was in there. In fact, I get there before and I literally have the weights already loaded. So when he walked in the door, I was ready to do my first set. There was some intrinsic motivation there for myself, but I had that accountability. And so for me, it was easy enough.
[00:39:42.620] – Coach Allan
I knew it was going to be there. I get there, I didn't have to think about the workout, I didn't have to think about any of it. After a couple of weeks working with him, I already knew kind of where he was going to go anyway, so I knew the weight that he was probably going to put. So I already had that loaded before he arrived.
[00:40:00.980] – Coach Rachel
[00:40:01.500] – Coach Allan
And I would do squats and I do leg press. And at the time it was kind of insane how much I was leg pressing, relative. And so it would take us 15 minutes to load the sled and 15 minutes to unload the sled. So like I said, I would start loading the sleds, I set up my squat and I'd start loading plates to the sled for the leg press. And then he would get there and after I finished the squat, then we would put the rest of the plates on. Or while I was doing squats, sometimes we'd be putting the plates on so that I could go right into doing leg press and then we would start taking the weights off. After the leg press, I would already be doing another exercise.
[00:40:41.120] – Coach Allan
So he kept me efficient, it kept me moving. If I was doing that by myself, it would be like, easy enough to sit there and say, well, I'm going to go a little light today so I don't have to load as many plates or I'm just going to skip the leg press because I don't want to spend the 15 minutes to load and then 15 minutes to unload this all by myself.
[00:41:00.290] – Coach Allan
So that was kind of one of the things. And so if you want to succeed at this stuff, you've really got to do all of it. Is there's not one perfect thing saying, oh, well, I have a coach, therefore I'm going to get there. If you don't have the why, it's probably not going to happen.
[00:41:16.280] – Coach Allan
And you have to start building the social accountability as a function of this whole thing because without that you're probably not going to hire the coach and keep that coach on for the rest of your life. So building the social network that's going to keep you going is also very important.
[00:41:35.550] – Coach Allan
And then the final bit is to take that motivation that you're getting from these external sources, the extrinsic motivation, and find a way to get it in you. And so it becomes more intrinsic motivation.
[00:41:50.430] – Coach Allan
Because you don't have to hype yourself up to run a marathon no anymore. It's like for you, it's like, yeah, I got these connections, I've got this accountability and you hired a run coach for one of the races.
[00:42:04.860] – Coach Allan
But the base point would be is you didn't need that to do the work. You were going to do the work and you were going to run the marathon. Those were given without any of that accountability because you've turned your motivation internally and you now are just, you're a runner, that's who you are. And you run because you're a runner.
[00:42:25.630] – Coach Rachel
It's my lifestyle at this point. And when you find what you love to do in the gym or outside of the gym, on the trails, wherever it is that you do your habit, you get to doing it so often that it just becomes what you do. It's how you plan things. It's how you manage your weekly schedule, and it just becomes part of your life.
[00:42:45.980] – Coach Rachel
And then in turn, it's the intrinsic motivation to keep at it. And, yeah, that's where I've been running for almost 25 years now, so it's pretty much not even a thought at this point anymore. It's just do. I brush my teeth and I run. It's what I do.
[00:43:03.850] – Coach Allan
A lot of times, I'll get this. Like, I'm not like you, Rachel. I'm not like you. I don't have that in me. I hate running. I hate sweating. I hate and I'll tell you, you really haven't gotten to the why, and you really haven't made a commitment, and you've got to go back to that.
[00:43:21.120] – Coach Allan
[00:43:21.710] – Coach Allan
You got to go back to that, because here's the core, and I can tell you a dozen stories of me watching people who are older than me get sick, really sick, and really bad gruesome stuff, and they're gross stories. They're horrible stories. And what I saw in that was a potential future. It was a potential future where I'm not taking care of myself.
[00:43:49.690] – Coach Rachel
[00:43:50.540] – Coach Allan
And so I want independence well into old, old age. I literally want people to say, I don't think this guy's going to die. He's just got too much energy.
[00:44:01.950] – Coach Rachel
[00:44:03.450] – Coach Allan
Yeah, I don't understand. He's going to live forever. But I want people to know that I'm capable and able, and I'm going to take care of myself. I'm going to take care of the people around me. I'm not going to do the silly stuff that is going to basically make my last years terrible. So I have family members that I dealt with, tobacco issues, with cancers. Horrible, horrible way to go out and then don't think it's going to happen. It's just when. You live long enough and don't die of something else. You have basically planted the seeds if you smoked or if you still smoke.
[00:44:43.190] – Coach Allan
And even if it wasn't that, my mother and my mother-in-law both now have COPD, and it's like, okay, and they both had quit smoking at some point in their lives, but the damage was done. And now in their 70s, they're experiencing issues, and it's terrible, but it's kind of one of those things of saying, well, we knew all the way back in the 70s that this stuff was not in your best interest, and you didn't quit then. You waited until we were into the 1990s or 2000s, that's another 25, 30 years that you knew what you were doing was not in your best interest. You just kept doing it.
[00:45:24.390] – Coach Allan
And so that's where the why comes in. That's where that looking ahead and saying, why do I want to do this today? I want to do this today so I can wipe my own butt when I'm 105. I've got stories about that, too.
[00:45:37.260] – Coach Allan
And so as you just look at anyone who's older than you and they're struggling with things, they can't open pickle jar. They can't get up from the seat without pushing with their arms and leaning forward. And now they got to get rails in their bathroom so they can get in and out of the bathtub. And they're falling more often and maybe even hospitalized more often. You start seeing that. You're like, okay, well, is that your path?
[00:46:05.350] – Coach Rachel
[00:46:06.180] – Coach Allan
And you make a choice. You make a choice every single day. How you're going to live that day, that's all you get.
[00:46:11.510] – Coach Rachel
[00:46:12.870] – Coach Allan
If you're making the right decisions, then you have a better opportunity to have a better future. And so for me, my intrinsic motivation does not come from, I've got a race coming up or this, that. Those help for short-term stuff. Like, if I want to get really strong or want to basically build up my stamina, then, yeah, schedule a race. I'm wired for that. If I've got something in front of me that's scary, I'll work to make sure that I'm in the best condition I can possibly be.
[00:46:40.020] – Coach Allan
But my day-to-day, how I look at my nutrition and my sleep and my stress management, then I'm looking at it from the, how long am I going to live, and how do I want to live that? What does that look like? And, you know, so I left corporate America. You know, I had a great job with making a lot of money, and I got laid off, and I very easily could have made a few phone calls and probably within a few months had another job just like that.
[00:47:07.370] – Coach Allan
But I was looking at my stress levels and saying, this isn't getting me where I want to be in 30 or 40, 50 years.
[00:47:17.820] – Coach Rachel
[00:47:18.750] – Coach Allan
And I know a lot of people don't think that far ahead, but you need to
[00:47:23.600] – Coach Allan
Yes. Just think five years ahead or ten years ahead. Where are you going to be? How old will you be, and what will your health be like? And as I've mentioned to you in the past, this cancer journey that my husband Mike's been on was kind of one of those out of the blue scenarios. We don't know anyone with kidney cancer. We don't know how he got it or how it started. But I can tell you for sure that he weathered the chemotherapy and the surgery as well as he did because he is as healthy as he is. And you can say that 50, I hope you're saying 50 is still pretty young.
[00:48:03.210] – Coach Allan
If you're listening to this podcast you're either pretty darn close to 50, or you're over it. And yeah, 50 does not need to be old. And it's so funny because my family acted old in their 50s. You know, it's just kind of a weird thing in the it's like 50s and 60s we're old people. And I'm like, okay, I'm I'm here. I'm kind of like, no. I mean, yeah, I dress up like Santa and climbing and out of a golf cart trunk, and they're throwing babies and dogs at me to take pictures. I want to still be able to do fun stuff like that. There was a girl, she's got problems with her knees. She's around our age, couldn't even walk. It was a two mile parade, and it wasn't going fast at almost any point in time. It took us 3 hours to go 2 miles, so it wasn't moving fast at all. She couldn't walk it, her knees. And she couldn't even ride her bike to do it because her knees were bothering her so bad. And so it's just kind of one of those things where, granted, sometimes this is outside your control.
[00:49:06.220] – Coach Allan
But if things are in your control, what you put in your mouth, what you decide if you're going to be a smoker or not a smoker. You decide the drugs you're going to take, you decide how you're going to move. You can decide how you're going to sleep. You decide how you're going to deal with stress. Those are decisions.
[00:49:23.340] – Coach Allan
And you can say, I don't have decisions. I don't have a choice. You do. You just don't want the choice.
[00:49:32.610] – Coach Rachel
Make the hard choice. Yeah, sometimes it is a hard one, and sometimes it's not fun waking up at the crack of dawn to go to the gym like you did at 05:00 a.m. Or when we go running at 07:00 a.m. Or something, but at 25 degree weather. But you feel good once you've done it and you're healthier for it, and that will help you get to that next five year goal or ten year goal, and you'll be better off in the long term. So if you can stick with it being uncomfortable, it's worth it.
[00:50:03.090] – Coach Allan
Well, and that's what this whole episode was about. If you listen to it and you're still listening, you care about your fitness, you want to meet your health and fitness goals. And I did the best I could in about I think it was about a 30 minutes spew. When I got done with, I was kind of like I feel like I just threw up a whole bunch of information
[00:50:24.710] – Coach Allan
But it was all good information and very useful. Start with the whys, be a self-aware, get some accountability, and go back and relisten if you need help or contact you or me if you want more help.
[00:50:38.380] – Coach Allan
[00:50:39.470] – Coach Rachel
[00:50:40.000] – Coach Allan
All right, Ras, I will talk to you next week.
[00:50:42.690] – Coach Rachel
Great, Allan. Take care.
[00:50:44.060] – Coach Allan
You too. Bye.
[00:50:45.650] – Coach Rachel
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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.
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.
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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 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 –
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
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.
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.
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
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
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
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
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.
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
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 email@example.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.
Wellness Roadmap Part 1
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.
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”.
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.
Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music