January Article
Making the Kick Stick!
By Bev Hillman
Vancouver Personal Training
According to studies on behavioural change there are a number of characteristics that separate those who succeed with sticking to a health and fitnes program and those who do not. A right attitude is key for long term success. Those with the right attitude buy into the "Four Rules of Success". You must be ready to accept these rules without exception if your goal is to stick to a fitness program.
Rule #1
The rule of possession. You need to understand that if you are going to achieve results, it is going to be up to you. The phrase "If it is going to be, it is up to me" rings very true. You have to take ultimate responsibility for success or failure. You can't completely rely on someone else, like a personal trainer or workout partner to make it happen for you. You also can't blame the kids or your partner for any failures.
Rule #2
The rule of effort. Anything worth achieving is worth working for. Exercise and healthy eating takes discipline, will power, character, persistency and a commitment to delayed gratification. So, yes, you will sweat and feel a bit of muscular fatigue but it's all worth it!
Just get through those first two to three months when most people drop out and, eventually, you'll preceive exercise as more of a need and you'll find yourself not enjoying life when you miss your workouts. You'll love how you feel after you exercise and you'll start to crave that feeling.
Rule #3
The law of consistency. A month-long effort is not going to get you where you want. In order to achieve any goal, you must stick to your game plan on an ongoing, long-term, consistent basis. Getting off track for a week is no big deal if you are consistent in your efforts. But if you are regularly tempted away from your program, you will not succeed. There are no short-term, quick-fix solutions. Researchers have found one important characteristic common to those who succeed with exercise. All such people move towards their goal one step at a time. They are committed to constant, never-ending improvement. In practical terms, it means that regardless of anything else - busy schedules, lack of energy, feeling lazy - they made no excuses! They kept exercising, taking their long-term goals and splitting them up into smaller goals. They took it one day at a time.
Rule #4
The rule of self-efficacy. If you are already questioning whether or not you can actually make the required changes, you are going to have a difficult time with your program. You must believe you can do it! Each time you keep a promise to yourself, the store of self-esteem gets bigger, making it easier to keep the next promise to yourself. Each time you succeed at accomplishing a goal, it gives you the confidence and the momentum to achieve the next goal. Before you know it, you near and reach your goal. Reinforce this belief in yourself by surrounding yourself with others who are doing or have accomplished what you're attempting. After all, if they can do it, so can you!
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