- Mindset: The most important change we can make in terms of our physical self is to adopt the perspective that a workout is a sacred practice in our life. Healthy people understand that there is no guilt in making time to care for the physical self because connecting to our bodies and energizing our being through movement makes us BETTER – better able to care for others, more creative, more at peace, more connected and more vital. The energy that we put into working out–much like the peace and presence we create in meditation–contributes to the light of the world, not just to our own well being.
- Outlook: Stay positive. According to Harvard Health Publications, changes made from a place of fear or guilt have been proven to be less effective than those coming from self-motivation and positive thinking. For example, in an analysis of 129 studies of behavior change strategies, a British research group found that the least effective approaches were those that encouraged a sense of fear or regret. Stay grounded in what you want – not just what you want to avoid.
- Focus: Get specific with your goals. Harvard Health Publications also states that numberous studies show that goals are easier to reach if they’re specific. Rather than say “I’ll get more exercise,” make a plan. What are you going to do? How long are you going to do it for each day? At what time? Put it on your calendar. Get clear and focused about what that goal really looks like on a daily basis and begin to cultivate a routine.
- Accountability: We are better together. And we are usually better when we know someone is watching 🙂 There are so many ways to hold yourself accountable. Register for that race you want to run, or sign up for a package of group classes. Make sure to tell people about what you are doing. Get a workout partner. You can even post about about it daily on social media sights like instagram and use the tag #365 or #365challenge. There are great apps to help break habits and reach goals like stikK – which is a free goal-setting platform created by behavioral economists at Yale University that allows you to bet on yourself reaching your goal.
- Support: If you are making a movement resolution, remember that exercise is a science. If you want to prevent injury and get results, it is crucial that you learn to move well, in right alignment and with proper muscle innervation. According to Z-health performance, studies show that upwards of 75 percent of people who start an exercise program quit in the first three months because of injury or negative returns. If you are just starting on a fitness journey, it is worthwhile to invest in the education and support that will allow you to do it correctly and get the results you want. Whether you train at RedBird, use our online program or find another TRUE expert in the movement industry – invest in yourself so you can stay the course.
- Patience. Change is a PROCESS, not an event. Learn to love the process. There are many models in behavioral science that have examined this process of change. Having an understanding of the process may help you stay on track. The one most widely applied and tested in health settings is the transtheoretical model (TTM). TTM presupposes that at any given time, a person is in one of five stages of change: precontemplation, contemplation, preparation, action, or maintenance. The idea is that each stage is a preparation for the following one, so you mustn’t hurry through or skip stages. Also, different approaches and strategies are needed at different stages. The final stage of the model often includes relapse. It is almost always true that you will at some point in your journey slip off the beam. Studies show that those who understand that this is part of the process are more likely to quickly bound back on the beam over those who view this setback as failure. Change is not all or nothing. If you miss a couple of workouts or eat some processed, sugar-filled food, don’t sabotage yourself by throwing in the towel. The beauty of having a beam in the first place is that it is always there – waiting for you to get back on.
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