Lacking some Mojo in your health, wellbeing and vitality? Not been running your body with the same focus and dedication you have been with your business? This month is all about getting your spark back and reigniting a sense of fun and seeing tangible results to be a true Fitpreneur.
None of this is rocket science, keep it simple. Start your list and set some new rules in place to be the best version of you. Here are my top 10 tips on how you can get your goals off paper and into action.
1. Consistency is the key
It’s not about blasting 2 hour sessions occasionally but more small incremental effective sessions that add up to the bigger picture. Build your fitness and wellbeing moments into your week every Sunday and make them transparent in your agenda. Choose a workout buddy to keep you accountable with at least 2 sessions per week where you have to meet up with someone else to meet those workout goals.
2. 15 minutes is better than nothing
Can’t find an hour in your agenda? No worries, find 15 minutes and start there. Functional fitness with your own body weight training, yoga style stretching and even skipping are amazing at creating a toned and fit physique!
3. Work with what you’ve got
There’s’ no need to rush out and buy some fancy equipment, simply go back to basics and use the surroundings where you live. You can do some basic core exercises inside your own home or try the backyard for running around with the kids in a more structured manner to build cardio.
Getting started is an issue? Then get the Wake Up Workout – 5 exercises you can do in 15 minutes that will tighten, tone and kick start your day. CLICK HERE to get the PDF.
4. You want to look great
This may go to the top of your list. Wishful thinking and talking about it are not going to create a physical result. If it’s important to you then make it tangible. Create a basic plan starting with 15 minutes of wellbeing a day. Start small and build up. DO NOT GIVE UP. Have a strong enough why and focus on positive elements – appreciate what you have. Fedex is not sending you a new body tomorrow so find the motivation to look after the one you’ve got.
5. You are what you eat
It goes without saying that fresh is best. Make fresh, healthy and easy to prepare meals for you and your family. Choose fresh ingredients over packaged and processed foods and you’ll be surprised at the results. Get informed and know what you are feeding your body and your family.
6. Engage family and friends
Make them part of your plan. Your training activities can include them rather than being another additional task on the list for time division. Ask for their support. According to an American study, you are 94% more likely to stick to your workout when you make a date or appointment to train with someone else. The Department of Kinesiology at Indiana University, surveyed married couples who joined health clubs together and found that couples who worked out separately had a 43% dropout rate over the course of a year. Those who went to the gym together, regardless of whether they focused on the same type of exercise, had only a 6.3% dropout rate.
So there is definitely strength in numbers.
7. Listen to your body
If you are tired, relax eat healthy and rest – but I can suggest the get out the door rule. Put your trainers on and head out the door for a walk going at least 10 minutes in one direction. If you still don’t feel like it turn around and go back home. Or do my “Nikki’s 10 Rule” – 10 push ups, 10 crunches or 10 mins of stretching – just TRY before you opt out altogether.
8. Do something you LOVE
Do things that make your heart sing. You can run, walk, do yoga, join a gym, play football with your kids, go stand up paddling, take up surfing again – whatever activities you do they should be for YOU. Whatever the ‘latest’ fitness fad in the magazines is, know that you don’t have to enjoy it. Success comes from combining what you love to do with what you are good at. Time is precious so use it wisely! Here’s some fun ideas to take your fitness outdoors and workout without realising it.
- Mountain Biking or head out for a road bike together
- Stand Up Paddle
- Learn to Surf
- Weekend hike or run then coffee or juice
- Head to a new class you haven’t tried before and find one that’s outdoors if you can
- Ocean swim or local pools
- Go to a rock climbing wall and make it a family day
- Start exploring nature around you in the area – or head out to the nearest national park to discover your own back yard and use nature as your gym
- Go take your pooch for a walk or run – can’t find a 2 legged workout buddy then nothing beats training with your dog.
9. Be the BEST OF YOU
Don’t compare yourself with others. Look at your best assets, shine as you are and focus on the elements you were given.
10. Share your results
Running “project you” needs the same attention as everything else in your life. A little bit of effort and positive reinforcement from the inside out goes a long way. I always suggest to people with young families to make a vitality goal sheet that goes on the fridge (made WITH your children and not on an excel spreadsheet).
Write M-S (Monday to Sunday) across the top and then on the left hand column list Healthy Meals, Fresh Air Session, Core, A New Activity, Positivity and then ME time.
If you individually create moments that fill those categories throughout the week your children give YOU a star rather than the other way around. 4/5 of these can be done with your family but at least ONE must be just for you and they need to be encouraged to reward the ME time with stickers too.
Finally: BELIEVE. The words: ‘can’t’, ‘cannot’, ‘don’t have’, ‘won’t have’, ‘did that’, ‘was like that’ and all your standard procrastinations go out the window.
You can, you are, …keep on coaching yourself just like you advise those around you.
Vitality comes from a sense of purpose and consistency putting goals into action. In the words of a Tasmanian friend of mine and big wave surfer “you got this”.
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Nikki Fogden Moore
Nikki Fogden-Moore Speaker, Author and Global Coach | Aka The Mojo Maker, specialises in working with CEO’s, entrepreneurs and high achievers in creating the life they want. She divides her time between private coaching, Corporate Vitality programs, Boardroom Bespoke retreats, workshops and presenting on an international stage for world class companies. For more information visit www.thevitalitycoach.com.au or [email protected].