Fitness Buzz: Think Progress, Not Perfection

Fitness Buzz: May 21, 2008

Think Progress, Not Perfection

Anything worth accomplishing takes time, patience, and incremental effort, especially when the goal is a profound one. The thought of losing weight, for example, can be overwhelming. You're not sure you're ready to change your lifestyle, and you fear that you won't succeed. This is when it is important to think progress, not perfection. Always remember that all the little shifts you make will add up to large changes overall. This process does not happen overnight. Your success will be cumulative.

After being in this business for over 30 years, there's one thing I know for sure: To lose weight and keep it off, you need to make lifestyle changes that you can live with for the rest of your life. This isn't a switch you turn on or off - like going on a crash diet for 6 weeks, losing weight, and then going back to your old routine. Whatever habits have gotten you to where you are today are going to keep you there unless you change them for good. But as we all know, change doesn't happen over night. Whenever I face a big challenge, I like to start by breaking it down into small, doable steps. A couple years ago, I climbed Mount Kilimanjaro. Thinking about reaching the top was both incredibly motivating and a bit

daunting. But no one climbs a mountain in one giant leap. I had moments when I didn't feel 100 percent and I had to focus solely on putting one foot in front of the other, wrapping as much positive energy as I could around each step, bringing me closer and closer to my goal. And all those little steps added up!

Anytime you're trying to reach a goal, chances are good that at some point, you'll feel frustrated with where you are - or where you aren't . . . yet. In those moments, keep these pointers in mind:

Think inside out.
Don't forget too that as you make slight shifts in your life, a tremendous amount of invisible activity goes on inside your body. If you're trying to lose weight and get into shape, you may not see results as quickly as you want on the outside of your body, yet you are retraining your body's metabolic pathways to more efficiently metabolize food and burn fat. You are changing your body on both a cellular and hormonal level. Don't beat yourself up if you can't stay laser-focused on a busy day when life gets in your way of healthy eating. Just stay centered on the positive: You are exercising most days of the week now and you are eating in a way that is good for your body. One day won't set you back in the grand scheme of things. Remind yourself that you are still moving forward.

Put success on the schedule
Find concrete adjustments that you can build into your weekly routine that will contribute to your success. Call friends to schedule workout dates, whether it's taking your favorite salsa class or meeting at the gym for a resistance training session. Do your grocery shopping on Sundays to stock your fridge so you're ready for the week. And throughout your week, whenever possible, get outdoors - for a hike, a walk on the beach, or a jog around the neighborhood - you'll be surprised what a little fresh air can do for your sense of well-being, and anything that increases physical activity on a regular basis is a gift to yourself.

Think big.
We all get sidetracked once in a while. That's OK. We become frustrated by the little stuff - like fitting into a certain dress size or seeing a specific number on the scale - and forget to consider the larger picture. Stay focused and remember the vision you have for yourself - to be healthier, more vibrant, and more energized, in a way that you can sustain for life. When we move from having a constant microscope on ourselves to appreciate a broader perspective, we can usher in a passionate attitude that has the effect of weakening our fixation on the negative.

Head out on a gratitude walk.
In the last several years I have started to take what I call "Gratitude Walks." I step outside my home and go on a mindful walk, taking in the details of my surroundings. The curvature of trees. The individual petals of blooming flowers. The color of the sky and the shape of the clouds. These are the details we rarely appreciate in daily living. The walks make me aware and vigilant, and I become exceptionally thankful for my life and the world in which I live.

When you are present in the moment like this, you start to think in a whole new light and connect in ways you never imagined. You also become inspired, thinking more broadly rather than focusing on your own inner world and trivial frustrations. Suddenly, you are motivated to take on something bigger than you - like a charity walk or 10K. You find that participating in life fills you to the point that food truly becomes something that nourishes and sustains you. It doesn't have to be an obsession all the time. You don't have to give up on your job, join the Peace Corps, or go to any great lengths to "think big." Just take note of what goes on in your own community and be involved. I bet you'll surprise yourself with how much it affects you.

Remember that we can focus too much on the goal–the outcome we want–rather than the process of achieving that goal. In life, just as in my climb to the top of Kilimanjaro, sometimes it's about putting one foot in front of the other to get to the finish line. Forget the finish line - focus your energy and strength into taking those single steps forward. You'll discover new things about yourself and find a new level of appreciation for life. You'll unearth a deeper sense of purpose that really has nothing to do with the goal - the truth is that it's all about the journey.

Kathy's Time Saver Tips

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