Still on the fence about being healthier, more fit, happier?  We spend the majority of our lives unable to make a decision that will dramatically improve our lives.  How and what we do while making our decision will either help or hurt how successful we will be once we’ve made a decision….or if we never make a decision.  Will fear prevent us from doing anything??

We will  cover what an ideal situation looks like and then discuss more realistic situations.

Before we move forward I want to clarify a key point that will have a profound effect once we have made our decision.  Once we make a decision to move forward to a healthier life, we are committing to that decision and all the efforts that will accompany making the decision real.  In other words our decision is a commitment to do what we have to do to make it happen.  This is why we spend a majority of our time in the decision making process.  We should rename the process, “the commitment making process.”  There are going to be set backs and times we fall of the wagon.  Depending upon how committed we are will determine how fast we get back to our commitments and what we do in the mean time.  Our commitment and motivation levels will fluctuate.   How can we stay motivated and committed?

Steps to Making a Decision/Commitment

1) Define your goals and why they are important to you.

Here are the most common responses that people give me when asked what their health and fitness goals are:

I want more energy, more confidence, and to be happier with myself. I want to feel better.  I want to get rid of my back pain.  I don’t want to be out of breathe going up the stairs.

I want to lose my belly. I want to tone my arms and legs.

I want to get stronger.  I want a stronger core.  More stamina, more endurance.

And I ask WHY are these goals important to you?   Dig deeper when honestly answering why.  At the most basic level you will find that you will be happier and you will feel more alive once you have accomplished greater health and a higher fitness level.  These are facts!

Use the S.M.A.R.T principles when defining your goals.

Specific- Set specific goals. I will lose 10 lbs.  I will lose 3 inches from my waist.  I will lower my stress level, currently a 9 to a 5 within a month.  I will increase my strength by 50% in 6 months are less.  I will reduce my bodyfat% by 3% over the next 6-8 weeks.

Use these guidelines from ACSM to improve your chances of success.  These guidelines are a good place to start.  We call the guidelines, how we will accomplish our goals, our process goals.

Examples of process goals to use:

I will (commit to) weight training at least 3 x week for at least 45 minutes

I (will commit) to doing 30 minutes of cardiovascular training, either jogging or walking for at least 3 x a week.

I will cut my daily caloric intake by 500 calories.

Measurable- tangible results will keep you motivated.  Assess where you are starting from so you can track your progress.

Attainable-  action oriented.

Realistic- relevant and rewarding.

Time measurable-  I will lose 5lbs in 5 weeks

2) Develop Alternatives

3)  Evaluate the Alternatives

4) Make a commitment

5) Implement the solution

6) Monitor your solution.

As time goes by we produce results, or lack there of.  Our journies will tell us if we are progressing or regressing.  Just like our journies will be continued, so will our conversation…. to be continued, stay tuned!

Here are three of my favorite moves for the heart, core and legs using a Kamagon Ball and kettle bells:

The first is a plyo-hop.   This will focus on  the heart and legs.   Hold the Kamagon Ball about chest high either by the handles or cradling it.   Have a bend in the knees as you hop from side to side.   Focus on having a soft landing. Shoot for 30 seconds to start and increase as you progress.   This is guaranteed to get your blood pumping!

Secondly, the Kamagon Ball swing works the core, legs, hips, chest, glutes and triceps.   Start with your feet wider than shoulder width apart and in a half squat position.  All the power for this will come from the hips and legs as youdrive the hips forward.  Raise the Kamagon Ball with the momentum in your upper body.   This should not hurtthe back.   You can switch arms or do a two handed swing.   Try for 30 seconds to start and increase as you progress.

The third move is a great kettlebell exercise for the core and hamstrings called the windmill. Use a light kettlebell to start.  A 10 to 15 pound one should be good. Begin with a shoulder width stance and then extend one leg out wide, keeping your weight centered.  Turn the foot of the extended leg out in the direction you will follow.

With the kettlebell in one hand at waist height, begin lowering it toward the extended foot.  Raise the opposite arm up to open up the core. Shift in the hips to allow the stretch. Then return back to an upright position.   Try twelve reps per side, rest, and the repeat.   You will feel a great stretch through the core and hamstrings.
Mike Watson

NASM CPT, CES