There is a lot more to achieving your fitness goal than just exercising and eating properly. In my previous post titled “Presence“, I talked about how being in the present moment can drastically improve your results. With this post, I would like to elaborate further on how to achieve this mindset and share some things that I do myself on a daily basis.
First of all, an important point to remember is that your mind is a tool that can be trained and developed just like your body. The real you is not your thoughts. The real you is the life force within you and your mind is the tool that shapes your life around you. The outside world is only a reflection of the thoughts and beliefs that you hold within yourself.
With this knowledge, you can start to change not only your health and body image but also your financial situation, your relationships, and self-esteem/confidence by consciously choosing your thoughts rather than just reacting automatically to every situation.
I see the evidence of how much your mind plays in to things with clients I have trained over the years. Without fail, the people who don’t dwell too much on their current state and focus mostly on the end goal while enjoying the journey along the way, always get the best results from their fitness program. The people who focus on their current body image with negativity and impatience about not being in the shape they would like will either get very little results or stay exactly the same way they are. Sometimes they will actually go in the opposite direction and become more out of shape as more and more negative emotions surface from just looking at what is instead of focusing only on what they would like to achieve.
It’s not always easy at first to look away from what is but with daily practice you can gradually change your mindset. So how do you do it? There are many things you can do but I will share with you what has worked for me and anyone that knows me well, can attest to the fact that my life has changed in many positive ways. One of my clients has affectionately called this the “Craig Plan” which brought a smile to my face so I will go with that title! Here are the 9 things I do on a daily basis:
1. I write down my goals and have them somewhere where I will see them regularly. I’m also very clear and detailed about what I want to achieve.
2. I meditate every day for 10 to 15 minutes. Meditation will bring you in touch with your inner being and will develop mind control. This will also calm the mind and bring you in to the present moment which is where all your power is. Remember this, the present moment is what matters. The past doesn’t matter, the future doesn’t matter, all that matters is right now because this is where you are right now. The thoughts and choices you make right now will affect your future. When meditating, focus on your breathing and if a thought comes just let it pass and focus back on your breathing.
3. I visualize every day for 15 minutes. What I mean by visualize is I imagine the life and health I desire. If I have a specific goal in mind then I visualize that and I’m very clear about it. I picture what I will look like and feel like when I have achieved my goal. Feeling is important. You have to become so clear about your vision of yourself that you can feel it strongly.
4. I say affirmations. 3 times every day, I stand in front of my mirror and say positive affirmations to myself. Some examples of the affirmations I say are, “My life is abundant in every way”, “I am grateful for everyone and everything”, “I can do what I will to do, I can do anything”, “I am successful in all that I do”, “My life is filled with love and beauty”. These are just a few of many things I say to myself daily and by doing this you reprogram your mind and change your beliefs. Remember this always: A belief is just a thought you keep thinking over and over. If you know this then you can change your beliefs and when your beliefs change, your life will change.
5. I work out 5 days a week Monday to Friday no matter what. If I’m not feeling 100% I will do something even if it’s just for 10 or 20 minutes. Making a commitment to yourself and staying true to that commitment is a powerful boost to your confidence and self esteem. When you respect and love yourself it spills over in to every thing you do and other people will pick up on that.
6. I keep a success log. Every night before I go to sleep, I write down all the awesome things that happened during the day and I mean anything that I consider good. It could be a nice comment that I received from someone, it could be something I finished that I planned on finishing, etc. Anything that you consider positive that happened during the day, write it down. Doing this before you go to sleep is important because you will fill your mind with positive things and you will wake up with those same good feelings. When you wake up with good feelings and positive thoughts, you set up your day in advance for even more positive things to happen to you and you build huge momentum this way.
7. I am continually learning new things and reading to better myself. The universe is constantly expanding and we as human beings are a part of this universe which means we are meant to be expanding too. If we expand and grow and strive to be the best we can be then the universe will support us with the people, circumstances, and thoughts to get us to where we want to be. If we don’t expand and grow, we create resistance and we get stuck where we are. This opens up the possibility to attract negative things in to our lives.
8. On the weekend, I focus on other things that I enjoy and I slack on my healthy eating. I indulge in higher calorie foods like pizza for example and I don’t feel guilty once about it. Once you feel guilty about something you are creating resistance again. Guilt is a negative emotion. Indulging in a cheat day will also raise your leptin levels which is the hormone that regulates body fat but I will leave that for another post!
9. I don’t complain about anything. I don’t complain to other people and I don’t complain internally to myself with my thoughts. This is important and it really frees your mind to think more positively. This is another one that takes practice.
So there you have it. These are 9 things that I do on a daily basis and they have completely changed my mindset and my life. I’m not saying this is the only way and I’m continually learning and applying new things to further shape my life and bring me to where I want to go. If anything, I hope this helps bring about a new perspective within you which will bring you closer to your goals and the health and fitness you desire!