REACH YOUR FITNESS GOALS IN 2011 WITH THIS GUIDE! GET MOTIVATED!
In the year 2005-2006, the Anthony Robbins foundation released a guide to help you set your New Years resolutions. I thought it was very helpful and motivating. I decided to rewrite it for 2010-2011 and to make it more specific to fitness (rather then overall resolutions).

You can view/download the original here:

http://www.tonyrobbins.com/pdfs/Momentum2006.pdf

I love all of Anthony Robbins work and I highly recommend his books and programs to anyone who wants to learn to direct their mind and motivate themselves.
The first thing he usually teaches is the pain/pleasure principal. It is a core principal to understanding what drives human behavior.
Basically there are only two reasons why people do anything. That’s right, on an emotional level there are only two reasons why people are motivated to take action on anything… whether it be looking for food, making money, getting in shape, or anything else.
Reason 1: The need to avoid pain.
The pain may be physical, emotional, or fear based (fear is the belief it may cause pain in the future).
Reason 2: The need to gain pleasure.
Think about this for a bit. If you are doubting it at all, read about it a little more. Here is another article about it:
http://vladdolezal.com/blog/2009/the-pain-and-pleasure-principle/
The reason this is so important to know is because much of the time, whether something is painful or pleasurable comes down to your interpretation. For example, is exercise fun or is it torturous? It depends on who you ask, right? It depends on that particular person’s interpretations and associations to that activity. If you believe the process of getting in shape is torturous it is because you associate negative feelings to it. The great news is that you CAN change this negative association. The key is to explore your feeling and associations to exercise and to consciously make a commitment to redirect your thoughts so that you associate PLEASURE to the process of getting in shape and PAIN to the habits that keep you fat and out of shape.

Keep this principal in mind while you are filling out RESOLUTIIONS guide. The guide works with your psychology so you can identify your current associations; reinforce the habits you already have that are helping you reach your fitness goals; associate negative feelings to the actions that are holding you back, and focus on the proactive actions that will get you to the body you desire.
Best Wishes!
Tania Cinquini

THE POWER OF MOMENTUM SEVEN STEPS TO A FULFILLING 2011!

Did you know that 95% of the people who set New Year’s resolutions never follow through? The reason is that most people don’t understand the process of how to produce lasting results—and they never take the first steps. The following process will walk you
through how to get started and create the momentum that will drive you to follow through. By doing it, you will gain clarity about where you’ve been, where you are now, and where you want to go. It will also help you create a simple plan to set up your new year so that it truly compels, excites, and drives you.
SEVEN STEPS TO A
FULFILLING 2011!
1. Get Clear.
2. Get Certain.
3. Get Excited.
4. Get Focused.
5. Get Committed.
6. Get Momentum.
7. Get Smart.

To begin, you must first gain clarity about where you really are now…
STEP1:
GET CLEAR.
A: Take a moment to reflect on your overall health/fitness journey throughout 2011. What are some things that you are really proud of? Was there a day that you did NOT want to work out and you did anyway? Did you do a physical activity you thought you’d never be able to do (run a mile; lift a heavy weight, etc). Did you make any positive changes to your diet? Did you decide to drink more water and stick to your decision (even for a short time)? Did you step on the scale and smile? Feel a runners high? Feel proud of the way your body looked? List any positive accomplishments from 2010 here:

B.What are some of the things from 2010 that you want to duplicate in 2011?

C: What did you do that sabotaged or worked against your fitness goals?

D: What do you not want to have happen again?

E. What was the outcome of these self-sabotaging behaviors? What did you learn from these behaviors?

STEP1:
GET CLEAR.
2. What decisions did you make in 2010 empowered you to reach your fitness goals?

A.What decisions might you make next year as a result?

STEP2:
GET CERTAIN.
Once you know where you are, you need to create certainty about your capacity to take anything you can dream about and make it real.
1. Write down anything in your life that was once merely just a goal, dream, or desire. What are some of the big and little things that at one time seemed extremely difficult or impossible to achieve or acquire? (Acknowledging these things will build confidence in your ability to change).

2. Circle the two or three items on your list that seemed the most difficult or impossible to achieve.

STEP2:
GET CERTAIN.
3. For the two or three items you circled, write down the steps you went through to turn each one of them into reality. You may not have done it consciously, but it’s likely something stimulated you to want them — so much so that it may have become a magnificent obsession for you. Then, did you focus on it continuously? Put a lot of emotional charge into it? Then what? Did you actually create a plan? What were the steps you went through?

.
STEP3:
GET EXCITED.
Now that you are clear about where you’ve been, and you have certainty about your ability to make your goals and dreams real, it’s time to decide where you want to go…

In a peak state, write down every health and fitness goal you think you’d like to accomplish in the next 2 years. Be sure to include ANYTHING you want to do (run a marathon; fit into an outfit, go out dancing, date more….), be (size, body fat%), feel (confidence, tons of energy, vibrant health…); appearance (how do you want to look? How will that make you feel?) What else? Do you want to live longer? Have energy for your for your family? Play sports with your grandchildren? Pass on good habits to your children? Be an inspiration?

STEP3:
GET EXCITED.
2. When you are finished, go through your list and next to each item, write down the number of months you want it to take (or believe it will take) to achieve your goal. (1-3 months, 1.5 yrs; etc)

STEP4:
GET FOCUSED.
1. Out of your list of goals (from step 3), circle your top 2 six month goals. Out of your entire list, what do you want most? What are the top 2 goals that, if you could achieve them this year, would get you up early and keep you up late with excitement?

STEP5:
GET COMMITTED.
1. For each of your top 2 six month goals, write a paragraph about why they are ‘musts’ for you to achieve them. What are the reasons you absolutely will achieve this no matter what? Remember, reasons come first, answers come second! Why do you want to do this?

STEP5:
GET COMMITTED.
2. What are some of the things that you may need to do that you don’t want to do in order to achieve these goals? If you have enough passion, you can get yourself to do anything, but first you must be certain about what “anything” might entail. Let’s look the tiger in the eye!

STEP6:
GET MOMENTUM.
Never leave the site of setting a goal without taking some action toward its attainment. You must take immediate action.
1. Decide now: What is one small thing that you will do immediately toward achieving one of your top goals (e.g., start researching fitness/diet programs, booking a meeting, researching on the internet, signing up for a 5k four months from now, getting a trainer, etc.)?

2. What is one big thing that you resolve to do immediately to achieve this goal (e.g., making a decision, throwing out all the unhealthy food in your house right now, posting your goals on the refrigerator, etc.)?

STEP7:
GET SMART.
To make sure you follow through, you have to get smart and mearure yourself consistently (weight, body fat %, fitness level, time on the mile, number of push-ups, inches, etc- measurements should be goal specific). Remember, most people set some New Year’s goals, have no plan or direction, take no action, and then measure again next New Year’s! The more you measure something the better it gets. You must resolve now to measure your specific progress at least weekly.

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