Okay, so HOW do you improve your ability with anything, by nearly 3000% in 6 weeks?…..
I will explain what I did and HOW I did it!….
Okay, about 6 weeks ago I decided to up the anti with my exercise routine, which up to then was pretty tame and consisted of a walk a day ‘when possible’. In the past I used to be very fit but it is realistically probably about 8 years since I have done any serious training.
After the closing of my business and my whole change in lifestyle I quickly piled on the weight, about 3 stone of it. I was feeling very tired and lethargic and so decided it was about time I did something about it.
Of course I want to loose weight so I can look better (those blue jeans are calling) but I also want to feel and really BE healthier. With a history of heart disease on my dads side and seeing what my partner went through with his bypass has made me more conscious and aware and so…the training began!
I went to the gym on the first day with my partner, and to be totally honest, even though ten years ago I felt very at home there, this time I was nervous and self conscious. I glanced at myself in the mirror in disdain and stepped onto the treadmill with a sinking feeling in my stomach.
30 seconds later I was gasping for air and attempting to convey to my partner that I must be having a heart attach. I wasn’t. I was just very unfit. He laughed and I sulked. He threatened jokingly to ‘expose me’ as a quitter if I did just that, quit. I complained that it must be more than just lack of fitness. Mmm excuses excuses!
So I took back response-ability and …
I started again and now 6 weeks later I am running 30 minutes straight and feeling awesome! HOW did I do it?
Here’s ‘HOW’ and my …
Top Tips for you to do the same & Improve your Willpower!
1) Pre-plan –
Everything is created twice. First in your Mind and then in the outside world. So if you want to succeed in anything you first need to see it through in your minds eye. Practice makes perfect. See it happening and what you will do, see and feel. How you will look and react. Dream big and you will make it reality!
2) Set realistic goals –
As well as your big end goal, plan out smaller realistic goals for along the way. The more you plan this out the better it will be. Map out the stages in your progress and never compare yourself of your progress to anyone but yourself.
2) Take it in small steps –
This for me is the KEY! I began with interval training. I followed a formula, a system. I aimed to do 30 mins cardio training but it consisted of starting with 1 minute running followed by 4 minutes fast walking and repeat for 30 minutes. Do this 3/4 times per week and then the following week you increase the running to 2 minutes and walk 2 minutes. Slowly but surely your run increases and walk decreases. The week before last I did 14 minutes with 2 walking in between. The walking bit felt nearly like it was breaking my stride. Last week I did 30 minutes straight. For me that was a MAJOR achievement.
Most people fail or give up because they do too much too soon. After the first week or two, my ability to breathe and my heart rate started to improve dramatically. What I found was I occasionally felt I could ‘push’ the program and do a little more but I didn’t. I held tight because I knew if I did I would burn myself out or push it too far and the next time I wouldn’t be so keen to do it. This way I would end feeling strong knowing something was still in the tank if needed. This made the difference for me between quitting or continuing.
Start in small steps. Drink more water. Put your trainers on. Go for a 5 minute walk. Whatever it is for you, just take it up a little notch each time.
3) Plan for the obstacles and set backs –
There are going to be days you don’t feel like doing it. Plan in advance what you will do. Don’t feel like exercising? Get up and put your runners on. You might feel different then once your up 😉 Feel like eating in the eve? Prepare your healthy fruit slices in advance. Don’t want to finish that project? Do the hardest part first and get it over with. Remember…Fail to plan and you plan to fail.
4) Use your Willpower Muscle –
Science has proven that Willpower is just like a muscle. The more you strengthen it the better it gets. You can train this in the same way you train your legs to run. It is scientifically proven to get results!
Studies show that if you do not have the willpower for small tasks it will spread to bigger ones. Like wise if you train your willpower in small ways it will have a knock on reaction in much bigger ways. Note- Your Unconscious mind is always paying attention and awaiting instruction from you. If you tell it your the type of person that does not follow through on your promises then it will listen to you and help you do just that. If on the other hand you show it that you mean business when you say something it will go out of its way to prove and deliver that you are someone of your word.
Practice by little increments first. Just like I did on the treadmill.
For example, keep a food diary, work on your posture daily, correct your speech, pick one task a day and follow through. Every day I challenge my willpower muscle with a new task. It may be as simple as drinking six glasses of water or not swearing. The object of the task is to strengthen your willpower. Your brain will know when something bigger comes along that your a person who does what they say and follows through!
5) Have fun!
Whatever it is that you want to improve on and achieve, remember this is something you want. Its not being forced on you, you are CHOOSING it . Taking responsibility for it will in fact empower you. Remember what the outcome will give you.
Make it fun. Have a partner to train with, an audio book to listen to, some of your favorite music in the background. Set little goals and make games, be competitive with yourself and track the results. Most of all celebrate all the little victories.
Your on your way and you are doing incredible!
*** If you would like some help with this, Kick-start your next Chapter in life by coming to the next ‘Blackbelt Mastermind Bootcamp’! *** Here’s the link…
Keep dreaming big!
Your Mind Coach & NLP Trainer
Wicklow, Dublin and Worldwide!
Get in touch @ email@example.com