1.Disbelief:

You are still unconvinced of the need to change

  • Read about the health consequences of inactivity and obesity
  • Read inspirational stories of those who have successfully changed their lives
  • Speak to others who have changed successfully
  • Talk to your docotor about the health consequences of inactivity and the benefits of exercise

2. Belief but uncommitted:

You believe you should be more active but cannot get started

  • Visualise yourself as a new person: what you will look like, what you will weigh, what clothes you will fit into, how energetic you feel, how much younger you look. Contrast this with the old you.
  • Tally the health benefits: how exercise will reduce your chances of heart disease, diabetes, depression, osteoporosis, etc…
  • Visualise new social possibilities
  • Be realistic about the alternatives: TV watching, more work, watching life pass you by as opposed to active engagement and meeting new challenges

3. Active planning:

You are actively planning the new you

  • Set a start date
  • Set small, achievable goals even minutes a day, 3 to 4 days per week.
  • Make a detailed plan including scheduling your exercise time into your daily planner for at least the next 3 months.
  • Be specific; when, how long, and where you will exercise, what back up plan you have for bad weather or unforeseen events including heavier work loads, illness and holidays.
  • Enlist support; let others know that you will be exercising, see if friends want to join you.
  • Set goals. Think about training for short races or even a half marathon if your a runner.
  • Believe in your self and let nothing stand in your way. Its your life!

4. Active engagement:

You are currently engaged in a training routine

  • Keep a training journal
  • Reward yourself every week, it could be a good movie, concert or another activity you really like
  • Maintain a positive attitude towards your progress
  • Be consistent
  • Dont worry if you miss a session, make it up the next day

5. Image creation:

You are not only training, you are creating a new image for yourself. You see yourself as a “walker” or a “swimmer”

  • Visualise this paradigm shift. You should be trying to define yourself by your actions-you are a “tai chi practitioner”, you are a “marathoner”.
  • Subscribe to magazines or journals that reinforce your new image.
  • Seek out others who are involved in similar activities

6.Image maintenance:

You have a new self image and only severe setbacks such as illness or injury will deter you from keeping up your training.

  • Make a backup plan for setbacks
  • Continue to refine your goals.Are you training for fitness only? Would you like to set a weight loss goal? Would you like to enter a competition?

7. The new you:

You are a new person

  • Expand your horizons by seeking more knowledge about your fitness pursuits.
  • Help others to become whole by introducing them to your techniques.
  • Consider writing about your experiences.
  • Maintain your training diary