When you have a humungous goal or dream, you have to start now and stick to it. Everyday take a step. Hummingbird steps count also. How do you do that? Last week I told you about “now” bites. Remember? That is how.
My goal for this year is to exercise five times a week. When I became a professional speaker, my lifestyle changed. I spend much of my day in the office making calls or working on the computer. When I was a teacher, I taught Physical Education and coached basketball. I was very active. I made the decision to focus on my speaking career and let the exercise go.
I have now developed some habits that are helping me with the professional speaking. I have learned a great deal, and I feel more comfortable in getting back to some of my old habits like exercising. I just completed the month of January with six workouts per week.
I was able to do it by asking myself these questions.
- What do I want by next year?
- What action steps do I need to take to get there?
- What do I need to do right now?
I decided I wanted to get rid of 25 pounds of fat, have more endurance, and be able to lift weights again. I was a body builder in my twenties and loved the way it felt to push myself that hard. I also spent 8 hours a day in the gym. I know I don’t want to be what I was then because I don’t want to spend that much time exercising. I am walking on the treadmill three times a week and lifting weights the other three.
It felt horrible when I started because all I could think about was what I use to do. I reminded myself that everyone must start where they are and right now because of my past decisions, I found myself out of shape and weak.
In one month I have been able to increase the incline and speed on the treadmill. I now walk for 45 minutes at 7.5-8.5% incline and a 4.0 mph pace. I have gone from curling 10 lbs. dumbbells to 20 lbs. I now bench press 25 lbs. dumbbells. I’m not even close to what I use to do, but it feels great to be making progress. I have also decreased my body fat by 2.4 pounds.
Every morning I had to make a decision about what I wanted. I always get what I want I just have to remind myself what I really want some mornings. Do I want to stay in bed or get up and create the person I want to see in the mirror? The decision is all mine.
The action steps I took are:
- I work out a minimum of five times a week first thing in the morning when I get up. I perform activities that increase my cardiovascular endurance, strength, and flexibility.
- I made the decision every morning to get up and exercise.
- I weigh myself once a month and keep track of how many calories I burn and how much weight I lift.
I let the action become a habit. The habit takes care of my goal. I don’t worry about what I’m eating or how much I have to lift for that day I just get up and start working out. If I lay in bed thinking about what I have to do or how much I have to lift, I don’t want to get up.
I break each step into “now” bites. Right now, I need to get up. Right now, I need to get my exercise cloths on. Right now, I need to get my water. If I’m on the treadmill I take a book to read. Right now, I need to go down stairs and start my workout. Once I’ve started the rest is easy.
Just to recap:
- Decide what you want.
- Decide what action you need to take.
- Focus on what you need to do right now.
Time passes use it to make your world a better place by doing what you love and need to do.
Have an off the charts day,