12 Days of Fitness 2012 – Day 12: 7 Essentials To Lasting Change

(This is Part 12 of a 12 part series to provide you with some helpful fitness tips over the holiday season)

They say the only constant is change.  You are either moving forwards or backwards; there is no holding steady.  Sir Issac Newton might have something to say about that though.  According to his 1st Law of Motion, an object at rest remains at rest and an object in motion remains in motion. Goal setting is about moving forward but has become such a generic, almost laughable term.  People set goals all the time but never achieve them. As we embark on another new year and perhaps have your sights set on some new goals or resolutions, it’s time to keep things in motion. Here are 7 things that research had found that are ESSENTIAL if you want to create lasting change:

1. Have Passion – This is wear it all starts.  Set your goals from your heart. Forget about what the statistics say and any of your past failures.  How is your life going to change once you achieve it?  Think of how much happiness will come into your life once you achieve it.

2. Growth – Achieving your goal does not have to happen over night.  Small changes add up very quickly.  A great strategy is to simply be better today then you were yesterday and better tomorrow than you are today.  After 6 months you will be blown away with the improvements that you’ve made.

3. Step Outside Your Comfort Zone – In order to experience this daily growth there are times when you will have to step outside of your comfort zone. Accept discomfort and expect it.  It’s an opportunity for you to become better than you are today.

4. Gratitude – It’s easy to be grateful when things are going well, but the practice of being grateful for who you are today and for the so called failures and challenges of your past is much more powerful.  Each challenge or failure provides you with the opportunity to grow and improve yourself.

5. Become – This could very well be the most powerful word in your vocabulary when you use it properly.  For example; “I have become UNSTOPPABLE!” When you ‘become’ something or someone it is no longer a hope or dream.  It’s a part of who you are.  You now hold these beliefs and attitudes that nothing will get in your way.

6. Have Fun – Research shows that the people who choose activities that they enjoy are more likely to stick to their programs for the long term.  You may read a book that lays out the best fat burning workout routine and nutrition program, but if you don’t enjoy it chances are you will not stick with it.

7. Find a Role Model – You need new references, which demonstrate that achieving your goals WILL happen.  Don’t waste time listening to the naysayers or those that say they have tried that route dozens of times to no avail.  They have created motion in the wrong direction and will continue until a different force acts on them.

Stay tuned as I will release a GOAL Program for 2013 in a few days for those interested, very unlike the Push Up Challenge of 2012!

Wishing you and your families all the best this holiday season and best wishes of health and happiness in the New Year!

Til next time, train smart, eat well, and be better.

My 2012 Fitness Challenge personal update – 35, 500 push ups done as of publishing time




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