Those of you who already know me, know that I am a Lifetime Member of Weight Watchers. While I have reached a healthy weight and am generally fit, I still struggle in my relationship with food and would like to further improve my fitness level. As I believe is true of most people, I function best when I have clear goals, a well-defined plan, and lots of support. That's where this challenge comes in. My intention is to give all of us a chance to identify our own challenges, provide support for each other, keep each other motivated, and celebrate each other's successes. The challenge will officially start Monday, July 16th and will run for 60 days. Each week I will share information on how to formulate your challenges and plans as well as tips to stay motivated. I'll be cheering you on every step of the way.
I'm sure you're raring to go and want to start the challenge immediately, but I want you to take the time to set yourself up for success. The first step in doing so is to clearly define your desired outcome(s). The second is to choose challenges which result in the behaviors that will help you achieve your desired outcome. The third step is to engineer a well-defined and realistic plan. The final steps are to stay motivated throughout the challenge and to celebrate your success!
Before we begin, I'd like you to take this week to think about your desired outcome and what behaviors you'll need to change. I ask you to practice thinking in the following terms throughout the week.
Behavior: The way you act in response to a particular situation or stimulus. Think of behaviors as "desirable" or "undesirable".
Challenge: The process by which you consciously control your environment and alter your behaviors to reach a desirable outcome.
Outcome: The end-goal. What do you hope to accomplish? What will be measurably different at the end of this challenge?
Here's where the fun starts:
Task 1: Brainstorm desirable outcomes. Do you want to lose weight? Do you want to increase your fitness indicators? Do you want to have more energy? Do you want to have an organized house? Do you want to get more sleep? Do you want to improve medical indicators such as blood pressure and cholesterol?
Try to be very specific about your desired outcomes. Now try to think of them in terms of process, rather than outcome. Instead of the outcome "lose weight", think about what you'd need to DO in order to lose weight. Maybe you need to stop snacking at night. Maybe you need to stop drinking your calories. Maybe you need to come to more Zumba classes ;)
Task 2: Brainstorm behaviors. Write down all of the behaviors you either want to stop or start. Then, copy them into two columns: Desirable or Undesirable. Try to pair up opposite behaviors. To me, tracking my food and eating mindlessly are opposite behaviors. Try to focus on engaging in Desirable behaviors and making them a habit. Instead of stating my weekly challenge as "I'm going to stop eating mindlessly", I'd state that, "I'm going to track everything I eat and drink." Stating challenges positively helps in many ways, including creating a sense of forward movement and optimism.
Next week we'll work on creating a plan for success. For now, use the comments section to introduce yourself, share your behaviors, ask for ideas, refine your list, and practice using our challenge terms.
I'm Brooke. I'm a 37-year old Fitness Instructor and Personal Trainer. I'm married to a very supportive man, and am "Mom" two young children who are bright, funny, and completely exhausting. I am scatter-brained, very chatty, and a bit of a drama queen. I struggle with finding moderation in any aspect of my behavior. I'd like to improve my body-composition and fitness level in a way that is realistic and sustainable. My brainstorm list is:
- Drink more water
- Measure and track food and drink
- Engage in a consistent and structured Strength Training routine
- Take vitamins every day
- Stretch every day
- Do high intensity interval training
- Eat only when I'm hungry and only until I'm satisfied
- Engage in some sort of mindfulness or meditative process every day (this one is soooo hard for me!)
Your turn! (click below where it says #comments to join in the conversation)