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So, maybe you’ve thought about getting in shape – once, twice, or many times. You look in the mirror (and refuse to look below the shoulders) and you don’t appreciate what you see. You are tired, unmotivated and look longingly at your skinny-jeans, sleeveless dress, or bathing suit in the back of your closet. Getting fit doesn’t happen overnight, but there is a very simple system you can follow. We like to call it the LEGO plan.
Most of you know that LEGO is all about connecting one piece to another with a goal to build some sort of shape. In the past, we LEGO builders would open up the container and dump every piece on the floor. Using our imagination, we would start building. Today, it’s like the LEGO sets are on steroids! Once you open up the huge box you are presented with separate numbered plastic bags, all filled with specific LEGO pieces meant to make a specific part of the whole. Included with the bags you get a booklet; and not just some
small, easy-to- understand booklet. Seriously, you could knock someone out with this thing! After taking a deep breathe (and maybe swearing under your breath so your child can’t hear), you open up the book and say, “Step 1…” and the building begins. After working meticulously through each step in the LEGO book – over several hours and
sometimes, days - you reach your goal! The toy is complete and you are filled with love at
seeing the sparkle in your child’s eyes. Now, you could have given in to overwhelm by looking at the finished picture on the box and thinking “Holy F#@, there is no way I can make this thing! I’m a total failure as a parent!” But, you persevered. Well done!
Now, how does this relate to fitness? Quite simply: rather than look at the end “picture” of
where you want to get to, you start with Step 1: commit to fitness. Then Step 2, and on to steps 3, 4, etc. In essence, you make your own LEGO instruction manual in the form of a fitness plan. Just like the LEGO instructions, your plan will outline the steps you need to take to achieve your fitness goals. So, when you open up your fitness book, BAM! Step 1 tells you to do this, and step 2 says to do that, etc.… With a plan, you eliminate frustration and, instead, invite excitement, commitment and possibility into your life. You deserve to be in the best shape of your life - now. You deserve this opportunity to make a
positive change. And all you have to do is…start with step 1.
Here are 5 steps you can take today to start seeing a positive shift tomorrow in your fitness journey.
1. Download the app “Lose It” or “My Fitness Pal”
2. Take some “you” time to write down your S.M.A.R.T goal so you know exactly where you
are headed. The acronym stands for Specific, Measurable, Attainable, Realistic, and Timely. For a weight loss example, this is what a S.M.A.R.T goal could look like:
SPECIFIC: “I want to lose 15 pounds, or a minimum of 10 inches, over my entire body (and
bonus if I see muscle definition or physical changes throughout my body).” Before photos help here.
MEASUREABLE: Weigh yourself and take body measurements. Take front, side and back
pictures in a bikini or shorts and a tank top on day 1 and record everything in a journal. Do this again every 2 weeks to track your progress.
ATTAINABLE (what has to happen to achieve this goal): “I will need to start exercising and
tracking my nutrition. By joining a gym and hiring a personal trainer I will have someone with experience take me through workouts a minimum of 3x week. I will download the “My Fitness Pal” app and use that to help manage my food. I will stay positive and tell others of my goal to help keep me accountable.”
REASLISTIC: Healthy weight loss is about 2 lbs. per week. You may lose more when you start out. So, you may write “I can realistically lose 15 lbs. by the end of 8 weeks. I will pay for a gym membership and/or a trainer by cutting back on my nail appointments and Starbucks runs.
TIMELY: “I will lose 15 lbs. or a minimum of 10 inches overall within 60 days.” (Write down your start date and note the date of day 60). Track your progress every 2 weeks.
3. Pick 1 or 2 days per week to allow yourself one or two (max) treat meals. Schedule them on your smart phone or write them on the calendar. Eating out means a meal you did not
prepare. This will help avoid excuses, such as “it was so-and- so’s birthday party”. We
typically know when a party is coming up so plan around it.
4. Find a workout partner if possible. Often, a friend or family member has similar fitness
goals. Maybe set your S.M.A.R.T. goal together. Or look into local studios, personal trainers
or gyms that may suit your needs.
5. Have a reward system in place. After you complete a few steps (i.e. 1 month of exercising and eating better, for example), treat yourself to a new workout outfit, a dinner out, a movie or whatever! This is YOUR life. Only you can take control of your health and happiness.
Now you can you see how a fitness plan really is like putting LEGO together: you take it step-by-step, with clear intention and purpose. Slowly, with patience and effort, you start to see change. As you progress, your confidence grows until finally, the healthy, fit you appears. Will you fall off the wagon and make a few bad choices? Probably. Will you have to pick up the pieces and try again? Maybe. But it is your perseverance, determination and S.M.A.R.T. plan that will get you back on track.
Build your plan and follow it - step-by- step, piece-by- piece - and you will succeed.