9 Steps to Fitness & Weight Loss Success in 28 Days

A lot of people struggle with motivation and staying on track with their diet (I HATE that word, and here's why) and exercise plans. Does this sound like you, or someone you know?

There are a number of ways to improve your chances of sticking to a program.

1. Get a training buddy.
You're less likely to skip out on a training session if you know you'll be getting a call from your buddy cursing you for flaking out of your session. Likewise, it's easier to chow down on junk food if you're not comparing nutrition notes with someone else working towards a similar goal.

2. Keep a record.
Whatever you're trying to change, keep a diary of it. From logging exercise or nutrition, to monitoring cigarette smoking or tracking sleep or weight, you have a better chance of successfully changing things when you keep track of what you're doing. Whether you use a smartphone app, or good old pencil & paper is up to you. Just do it!

3. Ask questions.
Don't just blindly accept whatever 'expert advice' is being touted in this weeks/months glossy magazines. At best, this info is so general its next to useless for most individuals; at worst, the 'expert' or 'celebrity trainer' is giving outdated or disproven theories, and being misquoted or quoted out of context by the reporter. Talk one-to-one with a health and fitness professional to discuss your situation, and get tailored advice. Ask why specific recommendations are being made. Once the WHY makes sense to you the actual DOING becomes a little easier. If they can't give you the why, go elsewhere.

5. Expect and Accept Failure.
When you were born, did you pop out and start running around and doing handstands straight away? Of course not, you fell on your face a lot before you got the hang of walking upright. Why? Because you were learning something new. And that takes time and persistence. Expect to fail lots when learning something new. It's a good thing. Laugh at failure, (it makes it less scary), learn from failure (so next time it's something different you stumble on) and move on.

6. Focus.
Does it ever feel like you're putting in the work, but it's not working? Focus could be what's missing. There are 2 main kinds of focus that are relevant here:

• General focus - you're generally mindful throughout your normal day of what you're trying to achieve, and how your actions or lack thereof will help or hinder you in achieving your goal. You take responsibility for your choices and actions.

• Specific focus - this is more of a 'right now' kind of focus. By focusing your attention on which muscles are active as you exercise, you actually get more benefit due to the enhanced brain body connection. And this is true for all kinds of physical activity, not just what we've come to think of as exercise.

7. Be realistic.
Life has its ups and downs, and achieving any worthwhile goal is no different. Don't expect to see visible progress every day. instead focus on improvements 3 weeks in 4. Then for the next 4 weeks, repeat the process. The aim is progress over time, not instant perfection. Don't beat yourself up for not attaining unrealistic goals, congratulate yourself for making improvements by doing something you enjoy. Warning, this is not food related enjoyment!! This is common pitfall, celebrating achievements with a behaviour thats undermining what you're trying to achieve. Don't fall into that trap!

8. Breathe deeply and relax.
You'll often hear people say "take a breath and count to ten" when someone looks like they're about to lose their cool. But why wait till you're getting annoyed to enjoy the benefits of breathing well. Breathing can be very relaxing when you've had a bit of FOCUSED practice. Check out this breathing exercise and give it a whirl.

9. Keep an eye on my facebook page for challenges to keep things interesting.

 Rebalance Your Life.