Update 19th Oct ’09: The Get Fit Challenge

October 19, 2009

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Hi there! I’m still waiting to hear from you regarding your fitness goals. There’s a whole lot of inspiration to be gained from a support group. So why not get in on it and grab some for yourself? It’s free! Often times, working alone can be discouraging. On the other hand, success rates are known to improve when we keep company with likeminded people. So let me sound out the invitation once again:

Join the Get Fit Challenge!

Decide on some steps you can take to improve your fitness level between now and December 31st this year. Set 2 or 3 goals from these and send them to me via email. When you do this you automatically join my Get Fit support group.

Benefits include:

(1)    Accountability (helping you keep your word to yourself),

(2)    Inspiration from other members,

(3)    Success tips via email,

(4)    One free email coaching session on your goals,

And more coming up!

How to join: Email me your goals. Find contact details here.

Hope to hear from you soon!

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My journey so far!

In my last post I listed my 3 new and 2 old fitness goals.

(See my goals here:  https://zestwithoma.wordpress.com/2009/10/05/the-get-fit-challenge/ )

I did quite well actually (she would say that, wouldn’t she!). Got my 30 minute walks daily, sometimes exceeding 30 minutes, halved my portion size, at least most of the time (“wink!” ) and had no sweets and chocolates. However, I didn’t do any indoor aerobics (groan!) and occasionally binged with the biscuits! Phew, confession done!

What did I learn?

(a) Reporting back to you kept me accountable. Even though I didn’t do well with some of my goals, the ones I did keep were partly due to this accountability. I couldn’t come back and tell you I failed all through, could I?!

(b)   To stay focused on my commitment, not my goal. To this end I’ll be doing things to raise my commitment in the next 2 weeks. Such as posting notes around the house reminding me to stay committed, also with inspiring quotes; scheduling my fitness activities on my calendar (they stayed in my head, where they got forgotten!), asking a friend to be my fitness buddy.

(c)    It’s not over just because you had a bad week, or two. You can start again, go back to the drawing board to re-plan your strategy, as I’ve done, find out what does work since you now know what doesn’t, and simply renew your commitment.

(d)   Writing greatly improves the success rate. I’ve taken the first step by posting my goals here. The next step I’ll take is to keep a fitness journal where I’ll log my daily goals, plans, successes and failures. I think I’ll also write down any inspirational quotes I can find. A journal can help you stay focused, keep your goals top of mind, encourage you on not-so-good days when you review your progress and help you keep track of what works for you and what doesn’t.

(e)   Playing the Lone Ranger won’t work for me here! In some areas of my life, lone ranger-ing works just fine, but certainly not when I’m trying to get back onto an exercise routine. So for now, all my aerobics will be done at the gym. Except for walking of course, which I love, and occasionally even do in my sleep!

I’d love to hear how you think I’ve done so far. What could I have done better? What works well for you? Do send in your tips.

That’s it for now folks! It’s your turn next. Email me your goals and access all the great benefits of a support group.

Wishing you health and wellness,

Oma

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The Get Fit Challenge

October 5, 2009

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The Get Fit Challenge: (As announced in Issue 4 of CLR Inspire, http://www.aweber.com/1QZeg)

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There’s strength in numbers so if you’re looking to take your fitness up a notch why not join me in the Get Fit Challenge? We’re not the sort to wait for the New Year to make changes, and we are action oriented, right? The challenge takes off on October 1st and it involves taking up a form of exercise, setting weekly goals with it, and keeping these up till December 31st this year. Email me your fitness goals and challenges and I’ll set up an online group where we can encourage one another. Are you in? Email me now, before life gets in the way! 

 

 

**Please consult your medical care practitioner before embarking on new exercise programs or routines.

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Well people, the Get Fit Challenge has begun! In order to lead by example, let me share with you my fitness goals for this week, 4th – 10th October 2009! They involve exercise and healthy eating, and are:

(1) To walk briskly for at least 30 minutes every day, Monday to Friday.

(2) To get my 5 fruits and veg every day of the week. I just lur-r-r-r-ve fruit ‘n veg!

(I’m already doing fine with these two.)

(3) To do 30 minutes of an aerobic exercise, besides walking, on Mon, Wed and Fri. And of course do the warming up and cooling down!

(4) To reduce my food portion size by half, for every meal I eat this week.

(5) Not to eat any sweets or chocolates, and only have 4 biscuits in any one day! Grrr!

 

Phew! Now that I’ve announced this to the world I have really committed myself! I spoke with a coach a while ago and she asked how far I was committed, on a scale of 0-10, to these goals.

(0 = Not committed. Won’t do it! 10 = Totally committed. Done deal!)

For the exercise goals I quipped, “100%, all for it!” For the food goals, I moaned, groaned and proffered a 50%!  “Good!” said Coach, “We can get moving with a 50% commitment. Now, what can we do to raise the commitment higher?” That was a no-brainer for me. Just thinking of how I’d look in a few months if I didn’t do something about it, was motivating enough! Not to  mention the fact that I was now feeling out of synch – cool and slick on the inside but elephantine on the outside!  So Coach got me to commit to my commitment, rather than my desired destination. Because I can do something about my commitment, right now. It’s within reach. But my goal is still afar off, presently outside my immediate sphere of influence. It’s comforting to know that there is some impact you can begin to make immediately!

A light bulb came on, and has stayed on ever since! I am now focusing on keeping up my commitment, one day at a time. And it’s working. I am now 100% committed to the food goals as well as the exercise ones. With 100% commitment I can just get up and go, no matter the weather. And my body just “gets with the programme.” It’s quite wet outside today but I’ll be doing my aerobics inside. And the school run will give me 30 minutes of brisk walking. Oh yes, we’re a Fit for Life family! We walk everywhere that’s within walking distance.

I hope this inspires you to set some fitness goals and work them this week. I’ll be back next week to tell you how it went. And hopefully some of you will get brave enough to share your goals and experiences too! Till then, stay focused on your commitment. It’s easier than looking to your desired destination.   Ciao!


Re: The Get Fit Challenge

October 5, 2009

Points to note:

j0430802zzz1.In order to avoid overwhelm I advise that people not attempt more than 3 new goals at a time. Notice, I’m already into goals (1) and (2), so my new goals are (3), (4) and (5).

2.Gauge your commitment. If it’s at zero presently, I recommend that you decide whether you really do want this goal. For yourself, not for someone else. If you do want it, what do you stand to gain by achieving it, or lose by not achieving it? If not much, then you might need to think of a more inspiring goal. We need a strong WHY to pull us through the tough times, something to look forward to, or strive away from. Without a strong WHY we are more likely to drop out along the way.

 3.If you do have a strong WHY, and really want this goal, then keep in mind what you stand to gain by committing to it. Or what you will happily be rid of at the end! As you think of your pay off, visualize the results. Conjure up the sights, sounds and smells. Imagine friends and family congratulating/admiring/envying you! Think how this achievement will also benefit others in your life. If you like, keep pictures of the things you are striving for, where you will see them every day. Look at them and see it done. With all this visualization, you should be able to work up your commitment each day. Just work it one day at a time. Hopefully, you will eventually get into flow, with 100% commitment. Then it will only be a matter of time before you achieve your goals!

4.I don’t recommend that you try to go straight from one extreme to another. E.g. from not exercising at all to jogging 5 days a week! That’s rather a drastic change, will likely hurt your body, and is setting yourself up for failure. Better to go gradually, working up to the ideal. So, from no exercise at all I could decide to walk to the shops instead of driving/taking the bus. Then, when I’m comfortable with this I could throw in one swimming session a week, or join a group of friends for a Saturday morning walk. Next I could be walking briskly for 30 minutes, one/two days a week. Get the point? And of course talk with your medical care provider before you take on any exercise or start any new routines. I’m aiming at no sweets and chocs because I’ve gradually been cutting back. And only 4 bix in any one day because I just lurv-v-v-ve them! To aim for no biscuits whatsoever would be unimaginable at this point! Slow and steady, more like it! 

 Wishing you great success,

 

Your coach and fitness pal,

 

Oma Edoja