Keys to Lasting Change

We've all done it before. The classic Sunday night declaration after a weekend of letting our fitness fall to the wayside in which you vow to drop all your bad habits over night to become the poster child for fitness forevermore. 

Then Wednesday rolls around and you're right back to where you started, because life happens. 

And if you're like me this has happened not once, not twice, but hundreds of times throughout your fitness journey. 

But... there is hope.

Here's a simple mindset that has helped me adopt lasting change not only in my fitness journey, but in life. Don't get me wrong, I still have my fair share of failures, but if you follow these simple rules I sincerely believe you'll notice a difference in how you approach change too. 

Here are 5 steps that will help you implement lasting change:

  1. Pick one thing you're going to focus on. It can only be one thing. You don't have the time, willpower, or energy to conquer more than that. 
     
  2. It has to be small and specific. Think "I'm going to workout 4 times per week" rather than "I'm going to get in shape".
     
  3. The one thing has to be measurable. You have to know whether or not you're reaching your goal, so make sure you identify a way to measure your success. 
     
  4. Make it a guaranteed win. This has to be one thing you know you can conquer. We're talking baby steps here.You have to be 100% positive that you can make this change and that you can sustain the change for the rest of your life. 

    The idea here is to generate momentum in the right direction. You want to get to the end of the week patting yourself on the back, not berating yourself for failing to reach your goals again. 
     
  5. Pick a finish line. This isn't going to be the day that you stop doing your one thing. Rather, this is the day in which the one thing officially becomes a part of who you are and what you do. The day that change has taken its course and you can begin working on a new thing. 

Some great examples based on our community would be:

  • I'm going to practice my {insert weakness here} for 10-minutes each time I come to the box. This could be double unders, kipping, HSPUs, etc.
  • I'm going to stop drinking soda. Or if you're super addicted you could just stop drinking soda before your workouts.
  • I'm going to stop using electronics 30-minutes before I go to bed. 

Let me give you a personal example of how these 5 steps have affected my life. 

In high school I used to weigh about 225 pounds (at least 40 pounds overweight) and I lived a very sedentary lifestyle. Then in 2006 my New Year Resolution wasn't the typical "I'm going to lose weight". I decided to make one small change. For me that was giving up french fries for good. 

This was a hard change for me at the time, but one I knew I could achieve. 

Fast forward 18 months and I lost 45 pounds. 

See it wasn't just cutting out french fries that caused me to lose 45 pounds, but it all started with one small change that I knew I could achieve. Month-after-month I made other small changes until I eventually achieved that ever so elusive goal of "losing weight". 

So take these five steps and identify your one thing. Forget everything else. For now just pick your one thing and nail it. 

- Coach Johnny

 

 

pace:
-10 med ball squat cleans (HAP)
-15 mountain climbers
-20 situps  

*rest/walk 2min

B. 5min AMRAP @sustainable pace:
-40 single unders
-10 alt. renegade rows (moderate)
-10 db push press (Heavy)

*rest/walk 2min

C. repeat A
*rest/walk 2min
D. repeat B

A. 5min AMRAP @sustainable pace:
-10 hang power cleans (135/98)
-20 air squats

*rest/walk 2min

B. 5min AMRAP @sustainable pace:
-20 double unders
-10 pullups
-5 shoulder to oh (135/98)

*rest/walk 2min

C. repeat A
*rest/walk 2min
D. repeat B