Success Is Not Final

March 1, 2016

We are moving into the third month of the year and the season is changing just as our healthy lifestyle has over the last few months. For those continuing to progress on your goals, the time is now to begin thinking maintenance. The hard work put in to adopt new behaviors will pay off. If you’re just starting out, you can still use this valuable information. By the end, you will find in your possession a set of tools to help accomplish goals more consistently. Take all you have learned in this “change” series to reach your full potential. Make change last!

As we move forward, I think its best we take a look back and admire everything we have already accomplished.

In November, we began “The Prefunc”; forging a new path of lifestyle change outside the norm. You made a decision not to conform to societal beliefs that new beginnings only happen once a year. New Year’s Day was too far away. You made a choice that Change needed to happen now. And so began your journey.

Then we had the holidays, which are a difficult time for anyone to make healthy choices. With buttery, tender, juicy, sweet courses, how can it be done? Not to mention the fill-your-tummy-to-the-brim pies, pastries and candies. Mouth begins to water. BUT WAIT! You made a commitment to yourself. This time things will be different. In a recent blog, Pro-Motion founder Michael Kane shared that, “Habits are what allow us to take the goals we set consciously and through consistent practice turn them into automatic actions.” Look back and remember the key principles to create your new life habits.

Whew! The holidays were a success. You were successful and started the New Year off way ahead of the gang just coming out of the holiday hangover. Michael then imparted his knowledge on organizing thoughts and creating lasting change with John Boyd’s The OODA Loop; in order to make change successful, you must develop a process. Boyd’s process of organizing thoughts by Observation, Orientation, Decision, and Action is a useful method. It is a tool to guide decision making. It helps make sense of the typically subconscious choices we make in our efforts to accomplish a goal.

Then Michael hit us with The Dip, which basically said success is not always linear. You’ll sometimes hear “the dip” described as barriers, obstacles or roadblocks. In strength and conditioning we call it “The Principle of Diminishing Return”; where success has previously been achieved but results are not producing as rapidly as when you began. Take the dip not as a negative, but as a challenge. Dig as deep as you can within yourself to spring upward and onward.

As you continue along this path of change, look inside to see the person you have become and the confidence you have gained. That insight is the foundation for lasting change. What you learn about yourself through all of these experiences prepares you for the challenges that lie ahead.

I wish I could tell you there is a clear-cut path to maintenance, but that just isn’t true. Instead, here are some great tools you can use to continue your path of success.

Do what works for you:
By now you may have realized what works and what doesn’t; the time of day you prefer to work out or the meal schedule that fuels your day. You may find inspiration through what others do to be successful, however, the habits of one person could be the demise of another. Gather useful information and implement what works for you to form your own healthy habits.

Change one behavior at a time:
Overload is a well-known training principle that states that in order for a muscle to get stronger, or performance to improve, the body must adapt to a stimulus greater than previously experienced.  Used in moderation, it can elicit amazing results in performance. However, when overloading too often, catastrophic events are more likely to occur. In the context of behavior change, you will likely have the same outcome. An attempt at changing too many things at one time can create a highly volatile stress environment. Stress overload causes negative health effects such as a suppressed immune system, sleep deprivation, and depression. Focus on building your foundation one healthy habit at a time.

Set short term goals:
Ultimate goals are great however, they may seem unattainable at first. Short-term goals that contribute to the overall outcome can keep you motivated and on track. They should be specific, measureable and realistic. An overall weight loss goal of 50 pounds is too broad. Consider losing one pound a week as a great short term goal or include behavior goals such as walking two miles each day, replacing daily consumption of soda with water, or getting 300 hours of aerobic activity each week.

Write out the plan:
“By failing to prepare, you are preparing to fail.” Benjamin Franklin

Writing out your plan not only creates a tangible relationship, it helps you to prepare for the obstacles that can arise. Your plan is your guide. It is your information supercenter. Your plan will help to distinguish between what is working and what needs to be adjusted. Leave your plan in a place that you can see it often to remind you and hold you accountable.

Challenge yourself and reward success:
One quote has always resonated in me, “If it doesn’t challenge you, it doesn’t change you.”

Similar to short-term goal s, challenges should be consistent with the ultimate goal. If you have reached your weekly goal early, put a little icing on the cake by giving it extra next week. When you notice yourself falling into the dip, challenging yourself can also be the momentum you need to spring out and keep moving forward.

Make sure to create a rewards system. Successful completion of any goal is challenging. Setting up a rewards system can help motivate you. It will remind you that hard work does pay off.

Always remember, “Success is not final, failure is not fatal: It is the courage to continue that counts.” Winston Churchill

Functional Fitness
Based on 29 reviews
Natalie is an amazing trainer. I love the low key atmosphere where everyone is there to work hard... at their personal best more
Geri C.
Geri C.
22:02 14 Aug 19
In a world with "gyms" around every corner Pro Motion Fitness and their staff are dedicated to each... individual and their needs. They have an approach more
Alex W.
Alex W.
19:36 12 Feb 16
I have been working with a personal trainer for 5 plus months. The progress I have seen and felt... has been great. Everyone there is knowledgeable and kind. Great place to workout!read more
Leslie J.
Leslie J.
19:29 26 Nov 18
Lots of options and personal attention to developing your individual work out routine. Plenty of... classes, too. It’s a friendly, fun place to work out!read more
Ann W.
Ann W.
20:38 18 Feb 19
One of the absolute best things I've ever done! Sooo much healthier now and focused on being active... and fit! Thank you!! ☺read more
Carol S.
Carol S.
01:02 07 Apr 19
Friendly, professional & knowledgeable staff that reach out, getting to know you & your goals. Love... the challenging & varied classes that are offered each week. An added bonus is being able to access the gym any time!read more
Holly Dunham- W.
Holly Dunham- W.
15:57 07 Apr 19
I started with physical therapy on the PT side of this business about 18 months ago for about two... months with a back injury that had me nearly bedridden for several weeks. After I completed my physical therapy, I started weight training at Pro-Motion Functional Fitness with my physical therapist assistant, Jacob Garcia. To call the program Jacob has had me working on for over a year now life changing would be a huge understatement. Overall, I can't say enough good things about Jacob and all the staff and therapists I've met at Pro-Motion Physical Therapy. They are friendly, professional, know their jobs and clearly enjoy their work. Most importantly, I've seen astronomical improvement in my health and well-being and my more
Joe S.
Joe S.
21:28 06 Jun 19
My wife and I have been members for a few months now and it has been the best gym experience I've... had in 20 years. Knowledgeable and helpful staff, more
Martin D.
Martin D.
15:19 20 Dec 12
I love Pro Motion Functional Fitness. Before coming I didn't believe I could reach my personal... health goals of being stronger, healthier and thinner. more
Lisa A.
Lisa A.
14:09 05 Apr 19
Functional Fitness has a very supportive and knowledgeable staff. One of the reasons I feel... comfortable at and enjoy Functional Fitness gym is the more
Judy H.
Judy H.
22:42 03 Dec 18
I love Pro Motion Functional Fitness. Before coming I didn't believe I could reach my personal... health goals of being stronger, healthier and thinner. I have been at Promotion Functional Fitness I have been moving closer to those goals. I work with Erin at Pro Motion and she is a great support, motivator and wealth of knowledge when I have questions. She is very patient and keeps me focused. I love that no matter what time of day I can fit my workout in I always have access. It has been a great fit for me. It's not your typical gym and that's what I love about more
Lisa A.
Lisa A.
21:10 05 Apr 19
class="facebook sidebar-section">


This message is only visible to admins.
Problem displaying Facebook posts.
Click to show error
Error: Server configuration issue