ONE. This has been on my mind a lot lately. There are five stages of change in what's known as the Transtheoretical Model, and the first three are all about thinking about it. Action isn't until stage four. They are:
- Not Ready
- Getting Ready
- Taking Action
- Maintaining Action
It is a mistake to look at someone's inaction and translate = Not Doing Anything. They could very well be in stages 1, 2, or 3. Encouragement is always a better catalyst than criticism to move us through the stages of change. Or to phrase it another way, no one was ever criticized into changing, including ourselves.
TWO. Celebrate successes without the yeahbut. You know, someone says your arms look fantastic and you say yeahbut look at my butt. That kind of thing. Knock it off and learn to say thank you.
THREE. Celebrate others' successes without shaming them. If someone did something right or great, instead of calling them teacher's pet or worse yet, "show off", give them a high five! Make a big deal out of how excellent their success is, because their mind is already saying yeahbut. Besides, keeping others small is not the way to make your light shine brighter.
FOUR. The scale has always and will always be the worst measure of fitness success possible. A weight goal is a low level goal. Accomplishments and behaviors make much better goals. I'm going to walk a mile a day. I'm going to complete a 5K. I'm going to hike Angel's Landing. I'm going to stretch every evening. Daily practice, not daily weigh in.
FIVE. I keep in mind that I can eat whatever I want, whenever I want. What I eat is a choice. If I choose something with consequence, it's way more enlightening to look at why I chose something that doesn't support my best life, rather than trying to control food. That has never worked, and it's not about to start working now.
SIX. It is almost impossible to keep feeling physically fit without daily stretching. I can't believe how bad things hurt when I slack off. It's frustrating, but at the same time empowering. At this age, it's not a nice to have, it's a must.
SEVEN. There is always a modification. Always! It doesn't matter if your foot hurts, or your shoulder is tight. It could be your back, knees, wrist. With my nagging injuries this past year, when I worked around them and lifted anyway, I always felt much better. MUCH better.
EIGHT. Lifting is awesome. It may not always be the thing I feel like doing, but I always feel so good that I did it. And for many reasons. That's a whole top ten list in itself.
NINE. Being new at something takes so much courage. There are several new clients at the studio, and I know it is like middle school gym class all over again. The workout clothes and shoes, not knowing how to do things, feeling awkward. All normal stuff to contend with when trying something new. But MORE POWER to you for having the guts to do it. You seriously rock.
TEN. I've had many incredible clients over the years, but the current group we have right now is the kindest group of women I have ever known. I truly love the way you treat each other. I hope you know how much you matter to us. If there is ever anything we can do to help you, all you have to do is ask.
Have a great week!