MEASURING YOUR PROGRESS AND STAYING MOTIVATED

So, after three full weeks, how are you going? Are you feeling better? Are you starting to get the results you want?

Do you know?

If you have following the process all the way through from the very start and done the goal setting, the preparation, started some basic steps and set your attitude to 'Dance Until it Rains' then you should have some noticeable improvements.

Let me say right from the start that weighing yourself on scales IS NOT the way for you to check your progress. This comment may shock a few people so let's explore it a bit:

Do you want to lose weight or do you want to lose fat? Most people think that it is one and the same. Would you agree that that most people want to be leaner? - that is lose fat?

When you get on the scales you are weighing everything including; fat, bones, muscle, organs, food, fluid, clothes etc. It is quite common, and you may even have experienced this, to put on weight and lose fat at the same time or vice versa.

If you were trying hard to lose fat and you got on the scales and they said you were heavier how would you react? Like most people you would probably and get angry, upset, give up, throw the scales through the window etc.

However, is your weight an accurate measure of your progress? Would you have the emotional intelligence to realise that just because you put on weight (which in many cases is a good thing because of muscle development and increased metabolism) doesn't mean you are not significantly leaner?

If not then my advice is to throw your scales in the toilet or use them as a door stop!

So how do you know if you are getting results?

Some of the signs, in the short term can be subtle, so here are the things that you should be looking for:

1. You have more energy
2. You are craving less
3. Your moods are more consistent
4. You are more alert
5. You are sleeping better
6. You are getting up with more vigour
7. You are feeling more optimistic
8. You are more motivated to exercise
9. You handle stress better - you are calmer
10. Your skin is clearer

Some things are more obvious as they are direct measurements and comparisons:

1. Your pedometer is recording a greater number of steps
2. Your clothes are feeling looser
3. You may be doing tape measures or body fat tests with a trainer or other professional
4. You are eating breakfast more often
5. You are eating more fruit, vegetables, fish
6. Drinking more water
7. You are able to walk, run, ride, swim a certain distance in a quicker time
8. You can lift heavier weights
9. You are getting complimented on the way you look
10. You are more flexible

So how are you going? Even just one improvement is a positive step forward.

If you aren't noticing any improvements then you need to review your strategy and actions steps.

STAYING MOTIVATED

This is really the tricky bit. The person that can stay motivated will always get the results. The key here is to make sure you can develop internal motivation.

Internal Motivation will always come from an emotional desire to achieve someting no matter what the circumstances. This has been covered in great detail in the goal setting section.

Sometimes however, we need some external motivation. This helps us to get the momentum as we work hard to develop the internal motivation that will surely propel us forward to optimal success.

Here are some motivational strategies to help you to get going, keep going and get to the point where you have developed the habits and disciplines to keep Dancing Until it Rains:

1. Get a good Personal Trainer - click here to find one
2. Set a goal and read it everyday
3. Look at your pictures of how you want to be every day
4. Find a positive partner to work with and share the journey with
5. Associate only with positive uplifting people and avoid those who try to drag you down
6. Read books about achievement and success.
7. Listen to CDs as you drive which are positive, uplifting and motivating
8. Say to yourself everyday "I will do today what others won't so that I can do tomorrow what others can't" and another great saying; "I do what I say I will do long after the mood I said it in is gone
9. Eat foods that you enjoy
10. Do exercises that you enjoy, that are simple to do and are maintainable (see below)

KEEPING EXERCISE SIMPLE & FUN

Often most peoples idea of exercise is that it is hard work, takes too long, too much effort and costs too much. Consequently they never get started. This little section is to show  you that with a bit of creativity you can exercise at any time, anywhere for a s long as you have to spare and still get great results.

In Andrew's DVD & Book set 'Simply Strength' he outlines how to do a workout at home with no equipment in a short period of time.

Here are some exercise ideas to get you going:

1. Use a pedometer - this has been mentioned several times. Look at ways to increase steps - take the stairs (what a concept!), park further away from your destination, walk at lunchtime, walk with your partner. Aim for 8,000-10,000 steps per day.
2. Find a partner to; run with, ride with, swim with, rollerblade with etc.
3. Join a sports club - bowling, tennis, football (whichever code you prefer), golf etc,
4. Use your home, the park, hotel room etc. and develop a circuit that you can do anytime (see below for an example)

Home Circuit Example (assuming no equipment):   

Stairs (walk or run)                   5
Push ups (on knees or toes)      10-20
Step ups (on a low step)           20 each leg
Squats                                    15-20
Skip (if you have rope)              100 turns
sit ups                                     20
Run (to end of street etc.)        1
Dips (on chair or bench)             10-20

• Repeat this circuit as often as you can and progresively increase the intensity
• Make sure you understand how to do all exercises before attempting on your own to avoid injury
• Vary this to suit your home, your resources and your stage of fitness/strength.

Whatever you decide to do with your exercise make sure you enjoy it and can maintain it.

In summary:

• Check your progress and measue your improvements.
• Find the ways that will get you and keep you motivated
• Develop an exercise plan that you enjoy and can maintain

Have a brilliant week

I WOULD LOVE TO SHARE THE GREAT RESULTS I AM GETTING FROM THE SIX WEEK PROGRAM SO FAR:

What improvements have you noticed? Please send details as below
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