Your Shape Up Game Plan

June 23, 2009

It’s not surprising that people frequently ask me, “Victoria, how can motivate myself to keep working out?” Maintaining a desire to exercise is probably the most difficult part of getting in shape. I’ve developed a simple five-step game plan to help you meet your fitness goals.

1. Decide.

When you make a decision to get fit and stay fit, you’ve taken the first step toward gaining control of your health and your future. A positive decision is a success seed planted in your subconscious mind. What you think about, comes about.

2. Create a Visual Tool.

Your mind thinks in pictures. You can’t shoot at a target you can’t see. To stay motivated, develop a collage of pictures that reflect your goal and put it someplace you you walk by often. Maybe even an old photo of yourself at a time you felt good. The size in the the photo is not the goal, the happiness, joy and energy you felt is the goal.

3. Develop a Game Plan.

You must decide when you’re going to workout (before work, during lunch, after the kids go to bed?) where you’re going to workout (home, work, gym) and who you’re going to workout with (friend, spouse, coworker, personal trainer). You also need to rearrange your priorities to put health on the top of your list (get up 30 min. earlier, put the kids to bed earlier, watch 30 min. less television, skip happy hour with your friends?). Remember, time invested is time well spent. If you commit to workout for 30-60 min., you’ll gain enough energy for two more productive hours each day.

4. Design Your Workout.

Once you’ve figured out a plan, design your workout. Be specific. For example: walk 30 min. Monday, 6:30 am; lift weights at home on Wednesday, 8 PM; calisthenics and tennis on Friday, noon; Sunday, one-hour bike ride
with the kids. Write it out on a calendar and in your daytimer, stick it on your fridge door

One caution: If you’ve been sedentary, see a physician before you begin a strenuous exercise regimen. And regardless of what activities you choose, always be sure to warm up, cool down and stretch to help avoid injuries.

5. Establish checkpoints and Celebrate.

Write down your beginning weight, your hips waist, bust or chest and thigh measurements. Evaluate your progress every four weeks. Re-measure and chart your progress. Celebrate by doing something fun and exciting. Do not use food as your reward. Feeling good about yourself and having a higher self-esteem is one of the best things you can do for your self and your loved ones.

About the Author:

Victoria Johnson is the nation’s premier Health & Fitness and Wealth & Spirit “activist.” Victoria is the owner and president of Victoria Johnson Intl., a personal training, consulting, marketing and management company. She is not only a fitness guru, she’s a born and bred entrepreneur. She believes everyone should be healthy and prosperous. She has produced and starred in over 24 award-winning exercise and dance fitness DVD’s and videos, produced and starred in her own television show entitled “Victoria’s Body Shoppe” and most recently authored her third book, Body Revival, Lose Weight, Feel Great and Pump Up Your Faith! 


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