The following quote we believe is what permanent success is all about:
“Motivation is the art of getting people to do what you want them to do because they want to do it.”
– Dwight D Eisenhower
When you commence your health improvement journey with LAMBERT Wellbeing you sign on the dotted line that you agree to follow all the guidelines that we set.
I ……………………agree that in order to (lose 75Ibs of fat / get physically and mentally fit so i can have a great body / improve my muscle strength and avoid overtraining so that i can recover fully from my injury etc) successfully, I must do all the tasks and implement all the strategies without fail.
Unfortunately stress, anxiety and work-Life imbalances can all limit the conscious control people have over certain choices, which all affect the control they have.
LAMBERT Wellbeing’s basic guidelines
Always remember that however difficult your past was, it doesn’t need to determine your future self – sometimes however you may need to seek professional advice. Think positive thoughts about everything, and have no excuses at all for not knuckling down with your tasks and process goals. Deal with all negative past influences prior to beginning your new health conscious journey.
You wouldn’t put something other than petrol or diesel in your car would you? So before you consume something (food and drink wise) look at it first, and if you can recognise what it is and you can account for every single ingredient within its recipe – then go ahead and fuel yourself. However if you cannot then you could be setting yourself up for self-poisoning. Regarding fast ‘junk’ food, think about whether the meat is real and not processed, the hidden calories in ketchup, mayo and dips, not forgetting the amount of sugar that’s in fizzy drinks, etc. I was always taught to drop a coin into the bottom of a glass of a fizzy drink, and that put me off for life. Think natural as much as you can, or even better – home grown i.e. no chemicals, preservatives just plain old fresh food. Learn to say NO to questions like, ‘would you like fries with that’ or ‘would you like to upsize’ or ‘would you like cream on your latte’, etc.
If you decide to start by walking, walk with intention i.e. not as if you are on the promenade, so walk as if you are late for an important appointment. If you are starting out with exercise, always do what you are capable of doing and try to maintain or progress from what you did in the last session. Always plan what you are going to do, this way you are halfway there, keep a diary or log your achievements so you can refer back to what you have already done. Exercising in the morning is better for most people because this way you are halfway through the session before you’re awake and more importantly you enjoy it once you get going and you’ll definitely feel fantastic afterwards. If you plan for a later workout you have the rest of the day to talk yourself out of it. Number 1 rule = failing to plan is planning to fail, so plan to have no excuses for exercise unless you’re sick or injured and even then you can do alternative exercises working around the injury itself.
Summary of all
- Thinking about changing something about your thoughts, nutrition and exercise is good, so long as it’s positive and it assists you with your requirements
- Doing something that assists you with your requirements is even better
- Continuing to do something until you have what you want is living the dream.
LAMBERT Wellbeing ideology
– Where there’s a will, there’s a way!
First, we must rid you of any excuses you may have, and you may have all the excuses under the sun as to why you are overweight or unfit or injured, but know this…
We will find a way to counteract 99.9% of any excuses you may have.
This is the way we see it:
- If you need help related to any health goals you want to achieve (weight loss/getting fit/reducing pain from injury)
- We have the tools and experience to help you
- Together we will get there.
Excuses are barriers and one way or another barriers that are built can be overcome.
What’s your excuse?
- It’s in your genes…well, it doesn’t have to be, so change the way you function and the way your children live; we can help you do that
- I don’t eat that much…well, that is a possibility, but so is self-denial, but let’s address that later
- I do enough exercise…well, that is also a possibility, but is it the right kind and do you challenge your body in the right way?
- My back/knee/ankle etc has been playing me up for years and i have tried everything to help it…maybe you have – in your mind.
- I don’t have time…well, you have to make time if you want to succeed, we will address your day-to-day planning and time management
Focus on choice
You have the following choices:
- To slow down your thought processes and regain control of your life
- To make the right choices in your life
- If you watch TV do it before, during or after you have exercised.
- Eat consciously, so many people eat whilst working or on the go – be mindful and enjoy replenishing yourself
- If you have a niggling injury, you have a choice to battle on with it or be safe>rest it>and re-strengthen
Planning and recording
The best thing you can do if you are planning on starting this plan in the new year is ask friends, family, etc. to buy you the following as Christmas gifts. If you are due to start at another time of the year ask for them for your birthday, Easter or simply as a gift to support you on this, your most important decision so far.
Go and get your Christmas, Easter or birthday presents booked!
You need a diary to record all your efforts. Either way set aside some time and money for the following:
- A large A4 pad of paper, which will become your new lifestyle diary, and also buy something to write with
- A full set of exercise clothes (for all weathers). For example, shorts and t-shirt for indoors and waterproof tracksuit, hat if raining, sunglasses if sunny – obviously training shoes too (for running and for working out) perhaps cross trainers
- Perhaps an iPod (or similar) for motivational purposes.
- A foam roller for any tightness/DOMS after exercise
LAMBERT Wellbeing’s treatment plan
Choose the right time for you to get started
So many people that want success are waiting for that perfect moment in order to start doing something about their current state. Unfortunately that perfect moment never arrives, so what are you waiting for? Change is always happening, for the good of you and for everyone around you – it is the evolution of life.
Is this your time to change your body image, your fitness levels, your injured body part?
Do what you need to do – today
Take action now and do all the things that you want to do, with no excuses. You may have heard of the saying, “Don’t put off until tomorrow what you can achieve today”, well this is so important, because if you don’t start – then how are you ever supposed to succeed?
When are you going to start? Decide on a day/date/time/place when you will begin the 1st day of the rest of your life, (write it down, record it as an official appointment – make yourself accountable).
Treat the build-up to this moment as the most important priority you have ever had. More important than a job interview for a job you desperately need in order to put food on the table. For example, I will start as soon as I have read this blog because I am so sick and tired of waiting and trying the latest diet or fitness craze that doesn’t really work for me and/or may have given me an injury trying. This journey is about you and how you can help yourself, using your own willpower and a newly learnt strategy of self-discipline and time management.
When you think about starting, remember that you are about to refresh your mind and body (physical activity-wise and nutritionally). It’s not going to be painful, but it has to get you out of your comfort zone in order to be successful – it may even get you pain-free.
“Permanent success does not take place in your comfort zone,
the answer to your dreams happens outside of it.”
How much do you value your health?
Let’s assume that weight loss/getting fit/reducing knee pain is your main outcome goal (edit the words accordingly), so in order to find out your current values related to your goal(s) – you must answer the following questions:
- What is most important to you about losing weight/getting fit/reducing knee pain?
- How will you know when you have reached your specific goal?
- What is the next most important thing about your specific goal?
- What else is important to you about your specific goal?
Let’s use health as an example
- Can you do without it?
- You definitely wouldn’t want to.
So, using the word ‘health’ is always a good way to start a weight loss/fitness or pain reduction programme, due to the fact that when you make healthy changes you will lose weight/get fitter/reduce pain along the way.
“If you keep doing what you have always done, you will always get the same results. If you change what you do, the reaction of people around you will change and your own response will be different.”
– Carolyn Boyes
Do you actually want to do this?
Even if you are certain you can do a certain task, achieve a certain process goal and even think you can control the overall outcome goal, you should still ask yourself whether or not you actually want to engage in it or not. So even if you feel that you want to commit all your time and energy into this project, you should still plan your strategy carefully i.e. whether it’s the project as a whole, each individual task, even down to the process goals. That’s not negativity or doubt, it’s a realisation that you have to be 100% set before you commit i.e. you have made room in your daily schedule for new healthy habits, and you are ready to go before day 1 commences.
Ask yourself and write down ‘what losing __kg/lb / getting fitter and having a more toned body / experiencing less niggles would do to your life, or what would it bring/mean to you personally?’ Only then can your dream start to become a reality.
Some simple rules before you begin:
- Make your new vision (internal picture) bigger, more clear, add colour to it
- Get rid of ‘so called’ friends or people in your life who actually want you to be miserable, who like you the way you are, and who will perhaps not like you the way you want to be
- Slow your eating speed down to 25% speed, and then when full ‘stop’, chew and enjoy
- Be consciously aware of what you are doing with no distractions
- Eat when (truly) hungry again…and do not eat emotionally
- With exercise adherence, create a belief system via a conviction to succeed
- Turn your thoughts from ‘a stubborn impossible’ to a ‘definite maybe.’
- Look at your daily/weekly schedule: does it realistically fit into your life, does it allow you to plan your healthy meals, is the exercise aspect balanced and does the time you have allocated yourself allow for adequate rest, does it avoid overtraining and unwanted injuries?
“In order to achieve permanent success you must participate and cooperate in a process that will meet your positive intention.”
– LAMBERT Wellbeing
What have you decided about your destiny?
From this moment on, begin preparing for change by starting to think positively. Begin to really feel your thoughts and relate to them more visually too. Picture yourself already having what you want, looking the way you want to look, feeling the way you want to feel.
“The only person you are DESTINED to become is the person you DECIDE to be.”
– Ralph Waldo Emerson
Ask yourself why? Why today? What makes today different to your other days of wanting to lose weight/get fit/reduce your pain levels? i.e. Have you had a severe health scare? Is a member of your family pressurising you to lose weight/get fit/get your back pain sorted once and for all? Write your reasons down.
The decision to change something about your health has to be your decision, and no one else’s – do it for you!
With any type of desire, most people start out with great intentions and belief about what they want, why they want it and some people have even planned out how they’re going to get what they want. What the majority of people fail to do though, is reset their mindset through powerful intention. You must want it bad enough for it to happen. It’s as simple as that. So, if you really want to lose weight, get in the shape of your life with no more niggling pain points, nothing will stop you – so long as you are willing to do what it takes.
Imagine for a moment what things will be like if you don’t do what you have planned? And if you don’t get what you want? Write down how you will feel. The consequences are far worse if you don’t achieve your goals, as you will be more stressed and disappointed in yourself.
Your motivational support
You must support yourself with a motivating strategy and try to adjust your default settings for long-term success.
Success strategies to achieve your goals
Julian Rotter, a clinical psychologist, claimed that people who have internal locus of control tend to work harder, for they believe that it’s themselves who would create their own destiny. On the other hand, people with external locus of control do not work hard to improve. Research suggested that males have more internal locus of control than women; and so do older people and people belonging to higher professional posts. Though it seems that the internal locus of control is much more desirable and is more successful, often it leads to terrible anxiety and even depression.
In the worst situations, people may start to think that they are incompetent. On the contrary, often people with external locus of control seem very relaxed, calm, and even happy. These people take life as it comes and at times they feel lucky, and at times unlucky – but they accept whatever they get. In order for success to take place your behaviours must go through some form of change, and this change must be positive and long-term i.e. permanent.
The more reasons you have for wanting to achieve your goals the more determined you will become, so lets get started.