PHOTOGRAPHS: (FACING PAGE) BAMBU PRODUCTIONS/GETTYIMAGES; (TOP) JGl/JAMIE GRILL/GETTYIMAGES
ON YOUR MARK
The idea of making a change is just
occurring to you. Maybe you’ve gained
weight through the years but haven’t
yet decided to do something about it. A
new year (so what if we’re in February
already) is a good time to start. You’ve
got the whole year to go.
MINDSET HURDLE:
You find it hard to
get started on a regime due to an
all-or-nothing thinking. You’ve tried
exercising in the past but couldn’t stick
with it, so you think, “Why bother
when I’m just going to fail again?’
MINDSET MAKEOVER STRATEGY:
Surround yourself with supportive
friends and family. Gather information
about ways to get started. Research
local gyms, jogging tracks, clubs, and
sports that are of interest to you. Write
out the pros and cons of altering your
lifestyle to realize the importance of
making a change. Chances arc you will
realize that a positive change in your
lifestyle will go a long way in improving
your health and enhancing how you
feel and look.
stage
GETREADY
Now you’re considering a new fitness
goal. You’ve gone from thinking‘I
could never do that’ to ‘Maybe I can.’
MINDSET HURDLE:
You want to start but
tend to make excuses. Maybe you tell
vourselfyou would exercise if only you
had the time. The spirit is willing; it’s
the schedule that’s weak!
MINDSET MAKEOVER STRATEGY:
Start
small by planning short, 10-minute
exercise goals. Look for a motivated
friend or join a local club with other
players at your level. “Maybe
exercising in the gym doesn’t excite
you, but walking with a friend or
playing tennis outdoors sounds like
fun,” says Lombardo. Most people
watch an average of five hours of TV a
night. Think of short, achievable
activities you can do for part of that
time instead of sitting on the couch.
GETSET
You’ve figured out what might work for
you and are almost ready to start. This
stage is all about preparation.
MINDSET HURDLE:
You want to start but
keep procrastinating. Obstacles such as
child care or a lack of workout clothes
become excuses.
MINDSET MAKEOVER STRATEGY:
Plan
ways to overcome potential issues,
Lombardo says. Find a class that’s
nearby to lessen travel time. Find
someone you can leave your child with
for the time you arc away, or take your
child out in the stroller while you walk.
Buy new exercise shoes or an outfit for
motivation. If your schedule is tight,
get a personal trainer to come home.
stage 4
go
You’ve been exercising steadily for
three to six months. At this point,
you’re at the greatest risk of relapse
because your routine hasn’t become a
permanent lifestyle change.
MINDSET HURDLE:
“Taking real action
makes this the hardest stage,” Murphy
says. A change in your schedule, such
as an illness or new business project
can make it easy to backslide. You may
think, ‘What’s the use? I just wasted all
this money on joining a gym.’
MINDSET MAKEOVER STRATEGY:
Don’t
beat yourself up if you miss a day or
two. Be proud of what you’ve
accomplished. Be prepared for
relapses; accept them and move on.
Realize you’re making a lifelong
commitment. Start a diary of your
progress. “Make sure your
environment makes it easy for you to
stick with your plan,” Murphy says.
Surround yourself with supportive
people. Reward yourself.
stage
? ^ WIN!
The novelty of the new programme
may have lost its bloom, but you
continue to exercise on a regular basis
“Make sure vour
environment.
makes it easy for
you to stick with
your plan.”
SHANE MURPHY,author of
The Sports Psychology Handbook
and have been doing so for six months.
You’ve successfully made a change, and
now you’re moving on to maintenance.
MINDSET HURDLE:
You could get bored
with your routine. Results reach a
plateau, making motivation difficult.
MINDSET MAKEOVER STRATEGY:
Add
variety and challenges to avoid
relapses, Murphy says. “Change an
aspect of your programme or try
something different—take a Zumba
class or a new yoga class.” Remember
that regular exercise exceeds the
short-term benefits so continue to
prioritize exercise and keep in mind
why you’re doing it, Lombardo says.
“It’s not just about weight loss.
Exercise is as effective as an
antidepressant.” If you relapse, ask
yourself what happened and plan what
you can do the next time the same
situation occurs. Revisit your list of
pros and cons periodically to realize
how far you’ve come. It will encourage
you to keep going. SD
BETTER HOMES AND GARDENS FEBRUARY 2011 9 9
