FC Week 12: Stay the Course

by Anna D

You can watch the video or read the text below.

Hello everyone, this is Anna Dornier and welcome back to Week 12 of our fitness challenge. This post and video is long overdue but I am glad to be create this for you because this will help us wrap up everything we’ve learned from the past 11 weeks so we can finally create lasting, healthy lifestyle changes without turning our lives upside down.

I entitled this presentation “Stay the Course” because the phrase really summarizes a lot of people’s journey when it comes to living a healthy lifestyle including mine. I first heard of this phrase during a business workshop and at the time, the speaker described staying the course as someone who is on a train and the train keeps moving forward but sometimes, the people in it, may move towards the back of the train. The analogy is that even though we may get side tracked with our nutrition or exercise routine because of work, kids, family, social gatherings, etc., the critical action is that we’re continually getting back on track and when we look at the big picture, we are always moving forward.

So, what are those actions that will help us move forward? The Fundamentals

When we look at the past 11 weeks, I really outlined for you the fundamentals when it comes to losing fat – no matter how stubborn it is. This is like learning your ABCs again. If you didn’t learn your ABCs in kindergarten, you won’t be able to read and you could not have graduated high school and gone on to get all the opportunities that are available to you right now.
The same thing with weight loss.

To tell you the truth, when it comes to getting fat loss results, the fundamentals like setting your goals, knowing why you have those goals, eating your fruits and veggies, drinking more water, getting a fat burning workout, managing stress, etc. are really what’s going to deliver the results you want. They may not sound sexy or hot but they will not disappoint you when it comes to getting results. The reason most people fail is they will ignore these fundamentals and look for quick fixes that eventually fail them then they become miserable and finally give up because in their mind – they’ve tried everything and nothing worked when really they’ve tried all the fad diets, bought the diet pills, etc. and yet, that they forgot to focus on the fundamentals.

So, the goal is to look at what you’re currently doing and ask yourself and answer yourself honestly about whether you are doing these fundamentals. If not, re-assess and change your plan of action.

Going Back Full Circle…

Finally, this all goes back to the week 1 where I talk about goal setting and visualizing that you’ve reached your goals.
Your goals will guide your course and your visualization will help keep you in the course. Let me tell you a story about how continually working on my mindset has helped me in the past. I remember when I wanted to lose the last 10 lbs which is usually the most difficult to lose, I decided, I want to shoot for 8 lbs in 8 weeks and just not get wishy washy with my nutrition which I tend to do a lot back then and still do now from time to time. So , I wrote down some very specific goals like get to 18% body fat or lose 8 lbs. in 8 weeks, eat less refined carbs, take out cereal from my diet entirely (I used to eat cereal every morning!), try at least one healthy recipe a week, perform 5 pull ups, etc.

I looked at these goals at least once a day and posted my “before” picture on our fridge just to remind myself to stay on track. I also told my husband and some of my friends about what I’m trying to do (at least those that I knew who will be supportive). I even wrote a blog post about it (which is probably still up there in cyberspace) so really I told the whole world about these goals. Then, I made sure I read it everyday and talked about my progress with other people. This made me want to accomplish them so bad that I felt unstoppable. After all, I would not want to be talking about my goals and not show results right? Looking back now (and now that I’m telling you the story, I am starting to relive those emotions again), and looking back now and how I really internalized my goals, made them truly my own, and getting the support around it just made me believe even more that I can achieve them and I did achieve most of them except for the number of pull ups I wanted to do.

Final Thoughts

So, what I want to tell you today is this. Look at the fundamentals and practice them until its second nature to you. Habits are powerful so you might as well create healthy ones that will get you closer to your fitness goals. Second, set your goals and really focus on achieving them. Get the support you need around it so that whenever you feel like giving up, people will hold you accountable. Lastly, don’t ever ever stop going towards your goals. As long as you’re on the train, you will get there.
This wraps up our fitness challenge and I hope you have enjoyed them as much as I did.

What do you think is your next step after the fitness challenge? Share it with us in the comments section below.

{ 2 comments… read them below or add one }

Victoria Buckmann June 8, 2011 at 6:54 pm

Anna this is great, your message is so clear and so true. I help people with visualization and IT WORKS! You really do have to see the end result, and I agree about having a support team or one really supportive person. I am working on my last 8 or 9 pounds and I really have to be conscious of the fundamentals – putting it all together just like you have shared with us here! Thank you for the great information.
Victoria Buckmann
Your Wealth Catalyst

Anna D June 9, 2011 at 8:04 am

Good luck, Victoria. Thanks for stopping by!

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