Strategize to Tackle Your Resolution
Written by Diana Graham, IFBB Pro Monday, 16 January 2012 16:53
Strategize to Tackle Your Resolution
Here we are midway through January. Some of you are well on your way to completing/achieving those New Year resolutions. Some of you have made great strides but are not quite there. Then there are some who are not, well, making that great of progress. In fact, you may be starting to give up or already have. I know that because not only have I been there but I have watched this happen in many lives as a personal trainer for quite a few years.
Your resolution may not have even been fitness or diet related. It could have been to quit doing something unhealthy, or start a habit of doing something healthy. It could have been spend more time with your children or spouse. Maybe apply to a college or continuing education program. It’s probably a big goal. Something important that you believe(ed) you could do, should do, or want to do. If it isn’t it should be, because you are more than capable. Regardless of what it is. I want to share with you two important concepts I use to achieve all that I dream of.
Focus on the Present
What can you do RIGHT NOW to make strides in the big picture? If you are overwhelmed by the big picture (as I can easily get) then don’t look at it. Look at the little things. The mundane things. Yes, they may be unexciting and may feel unimportant, but they certainly are not. For example, I have a friend who wants to lose 30 lbs. She was so overwhelmed by the idea of it that she was paralyzed. She sat around doing the things that made her feel better even though they were unproductive and she complained about how far she had to go. After we chatted and I encouraged her with one of my favorite quotes and contest prep mantras “A journey of a thousand miles begins with a single step” -Lao Tzu, she put it in to practice. She focused on each cardio session without thinking of the next. She focused on every meal without worrying or thinking about a cheat meal. She practiced being in the moment, focusing on what she could do AT THAT moment, and she is well on her way to making that goal a reality.
Practice thought stopping
Maybe you know all about focusing on the present moment and realize that in theory it is a fabulous idea. Then you get to reality and realize that it’s between meal number 3 and 4 and you can’t stop thinking about eating a piece of chocolate (or a bag of them). Hmm, super hard to focus when there is a voice inside your head screaming “GIVE ME CHOCOLATE!” or “sitting on the couch watching Ellen sounds so much better than filling out the college applications I need to get done” or maybe just the old “I don’t think I can do ___ any more.” This is where you practice thought stopping. Be aware of when the thoughts that weaken your resolve kick in and then answer back. Give yourself an encouraging message and then let the exchange go. It could look a little something like this:
Hungry me: “hmm an itsy bitsy teeny tiny piece of chocolate sounds SO great right now.”
Empowered me: “it does, but I have done so great today by sticking to my diet and exercise program, and I don’t want to ruin those great feelings for one little piece of chocolate.”
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Hungry me: “come on! You’ve been working so hard. You DESERVE it.”
Empowered me: “I do deserve to feel rewarded for making the choices that will take me to my goal. I know chocolate is not going to take me there for very long, so I think I will make a coffee date with a friend, schedule a massage, or pedicure to celebrate my success.”
Your thoughts will persist, but as you practice thought stopping, they will learn you are not going to give in to their temptations. Eventually, you won’t have to practice. You won’t have to take notice of it. Your brain will know that the fruitless exchange is a waste of precious energy and direct it somewhere else.
I hope that, if you are finding your resolutions more difficult that you had hoped, you can employ these strategies in your journey to attaining your resolutions. Keep at it. It will pay off in the long run.
Diana Graham is a part-time stay at home mom of three wonderful kids. When not at home she can usually be found prepping for her next competition, working for her sponsor GNC, or coaching fellow competitors as a Team Bombshell regional coach. Connect with her on twitter: @dianalgraham or Facebook: www.facebook.com/dianalgraham.
Diana Graham can be contacted for appearances through www.fmg-fitnessmanagementgroup.com