Take MASSIVE ACTION

It’s all very well to set a goal and come up with a plan however it’s the doing that makes it a reality. Anyone who is successful with their health and fitness is a doer. To accomplish your goal, you need to take MASSIVE ACTION, step by step.

Massive doesn’t mean you need to do alot of things, you just need to make make progress every day. Remember, progress equals happiness. It’s the daily habits that are the foundation for everything.

Review, Review, Review!!!

Review is the most important word in the English language. You can’t learn anything and move forward without doing this. Put some time aside to review each day, week, month, quarter and each year.

After the review comes your plan. The beauty of your goals is that they are dynamic and can change as you change. I believe weekly habits have the greatest ability to steer the ship. This, along with your daily review is the most important.

It’s also vital to put your goals somewhere you going to see them often. Perhaps on the fridge, front page of your daily planner or on the bathroom mirror. The more they can be burned into your brain, the more focused you will be.

Block time

This is one the most effective techniques you can use for accomplishment of your goals. It is as simple as placing an appointment in your diary to exercise, eat, plan and prepare your meals. You can do this with everything, especially the things that are important to you. If you can, make it the same time each week. What happens then is you will form a habit and it becomes part of your lifestyle.

Closing thoughts

• Don’t worry about the “how” but be flexible with the path

• Focus on the destination

• It requires COURAGE, HARD WORK and FAITH

• When you have done your part and worked hard enough then everything will fall into place. Stay focused on what you want and the action steps required.

Today, Brisbane Personal Trainer Chris Tuck is going to show you how to set winning goals.

Goal setting is a by-product of the overall vision you have for yourself. It’s the starting point for your health and fitness success. Your ability to choose a specific goal and focus on it and take continuous action will determine whether you reach your final destination or not.

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However, most people never record their goals correctly then end up confused, frustrated and falling off track when they don’t see results. Today you’ll learn how to create your goals the right way to maximise your chance of success.

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To achieve true happiness, health and be complete you must first set goals for all areas of your life.

This includes…..

• Fitness
• Health
• Wealth
• Yourself
• Acknowledgement
• Messes to eliminate
• New
• Learning

When it comes to doing this, it’s best if you first find a quiet room where you will receive no distractions so you can focus what you really want. Don’t be afraid to set big things you want to achieve.

If it’s not challenging enough then you haven’t set the bar high enough. You must also hold the belief that you can make it happen.

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Setting SMART goals

One really effective way of recording them is to use the SMART principle which stands for Specific, Measurable, Achievable, Rewarding and Time-framed.  It’s most important that they are Specific (S), for example stating “I will be 60KG by the 1st December 2011” as opposed to “I want to lose weight”.

You must have a way you can measure your goal to ensure you’re moving in the right direction. A great way to do this for your health and fitness goals is to get yourself a food and exercise diary to record everything on a daily basis.

“A” stands for Achievable which is a must because if the mountain is too high, chances are you won’t even leave base camp.  It’s also vital to keep the Reward in mind or eye on the prize. ie. feeling and looking better, having the energy to enjoy life more and making it easier etc.

It’s a must your goals are important to YOU and not others. A classic example of this not working is when kids leave school and get pushed into a job that their parents or peers want them to do. Chances are that unless they have a passion for that profession they will not be successful.

The last one is having a Time frame or deadline for the accomplishment of your goals. This creates urgency and the need for action steps to be taken.

When writing out your SMART goals, write a statement as if has already happened. This is much more effective than saying “I would like to achieve_________ or” I hope this will happen”.

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We’ve heard them all…excuses.  Here’s a few of the most common diet and fitness excuses and how to break them to stay on track.

Excuse #1: “I’ll do it tomorrow…” Start right now.  Your diet and fitness program needs to be something you can live with forever, not something you put off because it doesn’t happen to be convenient for you.  You need to come up with ways to make your diet and fitness convenient and automatic.
Excuse #2: “I’m too old.” You’re never too old to start exercising.  The research is clear: Exercise will help you live longer, with significantly increased mobility and independence.  Overall, exercise will help improve your quality of life.
Excuse #3: “Cook dinner? Please! I don’t have time.”  Even if you don’t have time to cook full healthy meals at home, you can still choose healthy options-check out your local health foods market for a ‘hot foods bar’ or pre-made meal options.
Excuse #4: “It’s raining, so I can’t go for my morning walk.” You’re not made of sugar, so you won’t melt.  With many indoor options, bad weather is not a hindrance to your fitness routine.
Excuse #5: “I’m too tired.”  If you’re like most people, you’re not getting enough sleep.  Set up your environment and routine for sleep success, go to bed earlier and aim for 7-8 hours of sleep.

Hope you had a great Christmas. Nothing beats getting the family together, eating, drinking and having a merry time.

Now you have the New Year to look forward to. What’s important is you make it a year to remember because it will fly by.

With that in mind, today I am going to show you how to stick to your New Year’s resolutions so you can make this year the most productive, rewarding and fulfilling year of your life… Whatever your resolutions are, here’s how to achieve them…

Seeing Your New Year Resolution Through

Make a 30 Day Challenge – At least say you’ll TRY it for 30 days… In your mind that’s easy to digest, right? You can do that. The trick is that after 30 days the habit will be set into you and it will be easy to keep on going.

Journal – A great way to stay committed is to keep a little resolution journal. At the end of the night, note your progress for the day and what your goals are for the next day. Planning like this gives you a clear guide to success and to making your resolutions stick.

Don’t Give Up When You Slip Up – Yes, you will fall off the wagon. The trick is to get back on quickly, don’t risk losing all the hard work you’ve done so far. Acknowledge you messed up and move forward fast before you can allow yourself to “justify” failing.

Be Realistic – If you set unrealistic goals you won’t achieve them, you’ll get upset and you’ll give up. Be REALISTIC, set goals you can achieve. Take one small step a day, and by the end of next year you’ll realize you’ve came pretty darn far.

One At A Time – Don’t try and bite off more than you can chew. Shedding pounds is the most popular resolution – if that’s going to be yours, great! Call me on 0439581208 and I can help – But that’s a lifestyle change which is a big thing. So until you are well and truly underway, don’t add another resolution to your list.

So many people give up on their resolutions so quickly. And that’s a great shame. Stick to yours and see it through. Make 2010 a life changing year. You’ll be glad you did. And that’s your guide to Making Your Resolutions Stick!

Daily victory is crucial to New Year’s resolution success. Each day that passes without movement towards the goal diminishes the emotional commitment and increases the odds of failure.  That’s how the weight loss bubble bursts for so many people.

1. Define (or re-define) your weight loss and fitness goals and why they are important to you.  As philosopher Friedrich Nietzsche says, “He who has a strong enough why can bear almost any how.” Is your weight loss goal motivated by a fear of disease, a desire for more confidence and self-esteem, to be a good role model for your children, to be more attractive and desirable to your spouse?  Isolate the core emotional reasons why, list them out, tape to your bathroom mirror and refrigerator and read them each day.
2. Find your starting point. Take ‘baseline’ measurements of your weight, blood pressure, body fat percentage, body mass index, resting heart rate and circumference of your waist, hips, arms and thighs.  Have someone you trust take a picture of you in your bathing suit or revealing exercise clothing. Don’t be shy. This picture, possibly more so than even your weight on the scale, will motivate you to stay on track. All of the other measurements can be performed by a competent fitness professional, your doctor or even your spouse or friend with the right tools.  Anything that is measured and watched consistently improves. In order to gauge progress, measurements should be documented each week. Keep in mind that as you begin to exercise, body weight rarely changes at the rate we hope, but other measurements will. Use them as motivation.
3. Design a comprehensive program. This is where a certified fitness professional is irreplaceable.  Books, magazine articles, and other generic guidance will not suffice.  A personalised program addressing the specific needs of the individual is highly recommended as everyone is different.  Most certified personal trainers offer program design independent of their training services.  Although there is no substitute for the consistent guidance and accountability a good personal trainer can provide, an inexpensive starting point is to have the trainer create a comprehensive program including both exercise protocols and nutritional recommendations.
4. Get your daily victory. It may be as simple as replacing the fast food breakfast with oatmeal and banana, or walking up the stairs rather than taking the elevator. All that is important is consistent, daily progression towards the goal. Do not allow even one day to pass without a victory and soon the willpower and discipline to succeed becomes second nature.  TIP: use a daily journal to record everything eaten, all exercise performed and the positive feelings associated with those victories.
5. Regularly re-assess and reward. Measure your progress each Saturday.  If you were disciplined throughout the week you will notice incremental changes and you can (and should) reward yourself on Sunday by enjoying a favorite treat (like pizza or chocolate – but no gorging, please) even if it’s not supportive nutrition. Do be certain to get your daily exercise victory to sustain momentum – even if it’s just performing five minutes of basic calisthenics or walking.  Knowing that you have one reward day per week gives you something to look forward to, eliminates feelings of ‘mourning’ over perceived loss, and keeps the resolution bubble from bursting.

Today we give you Brisbane Personal Trainer Chris Tuck Ultimate Weight Loss Secret!

There is a simple tool, rarely ever mentioned, that may be the ultimate weight loss secret: a daily journal. Recording what you eat, when you eat it, how much exercise you do, when you do it, and most importantly, how it makes you feel, can really help people stay on track and achieve their weight loss and fitness goals.

“Anything that is measured and watched consistently improves,” “I insist each of my clients record not just what they put in their mouths and the type and quantity of exercise they perform, but also how they feel.” Says Brisbane Personal Trainer Chris Tuck  Inevitably, the feelings recorded are positive, as it’s virtually impossible to eat right and exercise and not feel good about yourself.  The client is instructed to review their journal each morning, focusing on the positive feelings they experienced the day before. Nothing reinforces life-changing behavior more than recollecting the strong emotions associated with taking positive action towards a goal.

Self-sabotage occurs when negative feelings creep in.  And negative feelings can only take hold when they are permitted to do so.  Fueling the mind with positive, expectant, hopeful thoughts is supremely motivating.  “Each day the process becomes easier as momentum builds, until after about 21 days, it becomes automatic.” Says Brisbane Personal Trainer Chris Tuck

Just as a savvy businessperson tracks and measures advertising in order to determine what is working and what is not, enabling him or her to make consistently better choices, so should an individual seeking body transformation results.  The ultimate secret, if you will, to getting transformative results is as much about managing your emotions as it is about exercise and nutritional. How we program our brains, what we allow ourselves to emotionally experience, plays a huge role in our success or failure.

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Lessons from one of the masters- Dr. Maxwell Maltz.

I’m very grateful that Dan Kennedy, and now Matt Furey continue to keep his work alive.

If for some reason you DON’T have a copy of Psycho-Cybernetics in your personal library, go to your local book store and pick it up this weekend.

Read 1 chapter a night.

Keep going until you finish it.

It’s a classic and should be required reading in school.

If you have kids, read it with them.

Fitness may not be his area of expertise, but this is one inspirational dude.

I had no idea. I’m just glad a friend of mine directed me to this video the other day.

Want to be inspired? Then watch Will Smith…you’ll get a kick out of what he says about training on the treadmill…

Be inspired,

Chris