80% of Success is Just Showing Up (From 3/21/14)

n my fifteen years in the health and wellness industry, I have witnessed many of the challenges that people face in their attempt to begin a healthy lifestyle. It always amazes me to watch the excitement of an individual when he/she finally becomes 100% motivated to start a program. Often times, it seems that those dreams of transformation can be crushed at the first sign of weakness. I have rounded up some strategies, tips, and techniques to help you break free of old habits, stick to your commitment, and finally get the health and fitness results you want!!!

Your First 21 Days…

When starting a new exercise program, most people fail or quit within the first four weeks. To break free from your old unhealthy habits, you MUST consistently “stretch” to make a change.

Current studies on behavior show that it takes about 21 days to integrate a new habit into your life. Here are a few tips to get you through those crucial first 21 days:

Define Your Goals, Motivation, and Commitment (find your why)

Take some time to write down your goals. What do you want to accomplish? Why is that important to you? Set a realistic, clear, specific, and measurable long-term goal. In addition, create a few short-term, interim, goals to keep you on track for the long-term. Share your goals with others so they can help hold you accountable.

Daily Reminders

Even with a set goal, sometimes we can slip off course – that’s why daily reinforcement is vital. Write out your long-term goal on a 3×5 index card and read it aloud to yourself each morning and night. Even carry it with you as a continual reminder throughout the day. This suggestion may sound like some metaphysical mumbo-jumbo to you, but I promise…it works!

Take Action

Take out your calendar and mark off a minimum of 3-4 days each week to exercise for at least the next 4 weeks. Then, do it!


Find a support system. Don’t just try to go through this process alone. We are experts at not only exercise, but also motivation, and we can provide the supportive, structured environment that guarantees you successful achievement of your goal. That EXTERNAL accountability increases the speed at which you get results and the certainty of your results is a proven fact.


Be consistent! Stick to your commitment! When you consistently meet your short-term goals, you will feel a sense of confidence and certainty in the outcome, and this confidence becomes your driving force. Your consistent commitment, combined with our support and guidance, will bring you the results you want.

Record and Track Your Progress

Keep a journal of your daily nutrition and exercise. Doing so will allow you and us to gauge where you are on your “road-map” to success!

If You Have Questions…

Call us at 288-3504 or e-mail personaltrainers@premierptupstate.com for answers to your questions or additional support with exercise, nutrition, and motivation. Our promise to you is to always be there for you. You are not alone in this anymore!



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