How to Program Your Mind for Physical Excellence (Part 3 of 3)Doug Jackson, M.Ed.,CSCS I hope you've received the first two segments of this article series and they've had an impact on your. If your mindset is already set for success, do you know anyone who needs a fitness mindset readjustment? If so, pass the article series along. In part one, I discussed how our core beliefs and underlying thought processes can have a major impact on our fitness level. I also discussed the TFAR formula. If you haven’t memorized I'd it yet, let me give you a reminder: -Our thoughts leads to our feelings-Our feelings lead to our actions-Our actions lead to our results. Thus, our thoughts are the foundation of our successes and our failures. In ,a href="http://www.south-florida-personal-trainer.com/program-your-mind-2.html">part two, I discussed the three major ways that we develop our core beliefs and our thought processes: -from our personal experience-from the experiences of those around us-from verbal feedback we receive from others Now, in part three, I want to teach you powerful strategies that will help you develop unshakeable confidence in your ability to achieve dramatic changes at any fitness level. Please take these strategies to heart. While none will seem earth-shattering, I've never seen anyone else suggest putting all of these strategies together. These strategies are far more powerful than all of the trendiest diet books and newest fat-burning supplements combined...and they are free! Visualize a successful outcome: Imagine yourself when you felt your best. What did you look like? How did you feel and act? Now essentially do an "age progression" in your mind. Look, if you're thinking of when you were fit at twenty-one and now you are fat and fifty, you'll never look like the twenty-one year old again. Get a clear picture of yourself that is FIT and Fifty, instead of FAT and fifty. Get the idea? Now, make the image as vivid as possible and imagine how you would feel and act. The more vivid the vision, more powerful it is; and the more powerful it is, the more likely you are to get off your butt and get to work. Visualize a successful process: If you don't currently like working out, is it very empowering to think "Crap, it's time for my workout again?" Recognize any poor self-talk such as this. Once you recognize it, imagine yourself having fun during your workout. Imagine yourself enjoying the process. It will make getting to the reward more fun. -Build your confidence through self-modeling: Do you feel like you are very comfortable performing the various exercises or are you self-conscious? If you are self-conscious, we need to address that issue or it will become a hindrance to reaching your goals. One of the best ways to increase your confidence and decrease self-consciousness is to watch yourself performing an exercise correctly in front of a mirror. The best thing to do is to ,hire a good trainer and ask them to teach you how to perform the exercises. Videotape yourself or pay specific attention to when you get the form right. Mastering a complicated exercise with the help of a trainer builds self-confidence. Being able to watch a videotape of yourself doing the exercise correctly reinforces that self-confidence. -Model others who have done it successfully: I've never fully agreed with weight loss support groups. Okay, I guess emotional support is fine, but it doesn't make sense to hang out with people that are not getting results. If a student is struggling at math, what's the best way to get better? Is it to hang out with other kids who don't get it or does it make more sense to learn from others who've "gotten it". A couple tips here: Find a model that is specific to your goals. A woman who has always struggled with weight may find more benefit in linking up with another woman who had struggled with weight and finally lost it, instead of linking up with someone who has always been skinny. There will be more rapport and understanding. Utilizing a good trainer also fits into the modeling idea. A good trainer has worked with a lot of people and seen lots of scenarios. That gives them a good perspective on what works, what doesn't work, the best ways to teach you, and the right progression for your goals. -Surround yourself with supportive people If your friends don't exercise and make poor lifestyle choices, they will bring you down. Until you surround yourself with better influences, unsupportive friends can be a hindrance to reaching your fitness goals. Some people may specifically try to sabotage your fitness efforts. More likely, people that mean well sabotage you without realizing it. Examples: "Here, have a cookie." "Let's go out for drinks to relax: "Let's skip the workout and go to a movie." All of those extra cookies, beers, and skipped workouts add up to FAT. Set SMART goals. That means that your goals should be Specific, Measurable, Action-oriented, Realistic, and Time-focused. Setting powerful goals will help you achieve more, which will increase your confidence and build momentum. -Utilize an exercise log: Record your workouts and your results. Do an initial fitness assessment. Do a follow up fitness assessment. Watch yourself achieve your goals! Recording workouts as your strength and endurance go up and watching your body fat and blood pressure drop is very motivating and is the ultimate confidence builder. There you have it! Implement those seven strategies and watch your fitness level and your self-confidence soar. In the process, you've eliminated any trash that might have been stored in your head. Lastly, all of the brain reprogramming in the world, won't make a difference if your fitness program is not scientifically valid... and unfortunately I can tell you that while mindset is a critical foundation, many exercise related mistakes are blocking most people from getting real results. Starting soon, I'll be offering a limited number of online and telephone based consulting appointments regarding your health and fitness needs. If you are interested in this service, send me an email now and I'll send you an application. Because my time is limited, I'll only be accepting people who are truly serious about getting results. I'd love to hear how this article series has impacted you. Give me an email and let me know. You can email me at doug@personalfitnessadvantage.com Sign up for Doug's can't miss newsletter, Fitness Empowerment Ask Doug your most pressing fitness-related question Schedule a FREE phone consultation |