By Sandra Sorgini @get_fitss & Photo by Arsenik Studios
If you are reading this right now there is a very good chance you are embarking on a fitness journey. You understand better than anyone that ups and downs are inevitable along the way. Frankly speaking the journey is dirty and ruthlessly rocky. The only way through is to roll with the punches, endure the black eyes, suffer the defeats, spill some blood, work up a sweat and shed a ton of tears because on the other side of all the hardships is the triumph and joy of victory you are guaranteed to experience when you triumphantly TKO your rocky fitness journey and claim the title of champion of your health and wellness.
How do you effectively avoid experiencing a fitness knockout before you reap the rewards and claim the title? Without a doubt, the best way to avoid an exit prior to weighing in is to create a fitness creed! What’s a creed you may be wondering? In the dictionary a creed is defined as, “A set of beliefs or aims which guide someone’s actions.” Create your own fitness journey creed! Create your own set of aims that will serve to guide your actions along your journey. What are the beliefs or aims that will lead you to your ultimate goal? Write them down, stick them on your locker, repeat them to yourself, revisit them during tough moments and stay accountable.
Alright...ding ding. Are you ready to rumble? We are going 10 Rounds in Creed Creation to knockout your rocky fitness journey once and for all! Each round is an aim to guide you. Each round contains a set of punches, an arsenal of weapons to give you the confidence to go from contender to champion in all you do and triumphantly TKO that rocky fitness journey!
ROUND 1: Identify your Ultimate Goal
“I’m here to fight, promise me you’re not gonna stop this fight.”
What is it that makes this whole journey worthwhile to you personally? What is your endpoint? This round requires you to set your sights on the future. A year from now what would have had to happen to make you feel ecstatic about where you are on your journey? Champion your fitness journey. Be the fighter standing at the final bell. Claim your title! You are the prize fighter, the last one standing at the end of 10 sweaty, vicious rounds. What exactly does that look like, feel like, smell like and taste like?
Punch #1: Manifest using the Law of Attraction
Pair an intention (the outcome you want) with a true and real emotion (i.e happiness, sense of accomplishment, joy, bliss, pride). You have to know what it feels like with ALL the senses to really call the outcome to you. Your brain cannot tell the difference between real and imagined events. When you prepare your body and mind for the eventual outcome it becomes completely within grasp for you. According to Dr. Joe Dispenza, New York Times bestselling author, researcher and international lecturer, “When you’re truly focused on an intention for some future outcome, if you can make inner thought more real than the outer environment during the process, the brain won’t know the difference between the two. Then your body, as the unconscious mind, will begin to experience the new future event in the present moment. You’ll signal new genes, in new ways, to prepare for this imagined future event.” Manifest and attract all you have ever wanted! Trick your brain by feeling and believing in the outcome so much it becomes a real event.
Punch #2: Create a Vision Board
Create your vision board. Include pictures and words, phrases and imagery that give you a tangible, visual product of your ultimate goal. Look at it regularly and envision yourself experiencing every aspect of it. Speak it into existence, see it into existence and will it into existence. You are the artist of your life. Paint your beautiful masterpiece!
ROUND 2: PURPOSE: Define and Revisit Your Why
“Now, when we fought, you had that eye of the tiger, man; the edge! And now you gotta get it back, and the way to get it back is to go back to the beginning. You know what I mean?”
Your purpose is essentially your why. Why did you start a fitness journey? Why is this uber important to you? Improved health and wellness, desire to be a role model for your children, a major life event - these are all common reasons for people to embark on a fitness journey but these are surface reasons. Delicately peel back the layers of your why. Find your compelling reason. The compelling reason is the one that is deep below the surface reason waiting to be unearthed.
Punch #1: Unpack Your Why and Identify Your Compelling Reason
Ask yourself why you are embarking on a fitness journey. The most important objective is to get to the root. Once you understand exactly why you are embarking on a journey you will be able to prioritize it over other things!
Ask yourself the following and build on each answer. Here is a sample exercise from Precision Nutrition to follow.
1: Why are you embarking on a fitness journey?Because I realize I have neglected my health and want to make it a priority
2: But why do you want to make optimal health a priority?Because when I make it a priority it will lead to better health outcomes for my family and I
3: But why do you want better health outcomes for you and your family?Because when we are all healthy we are thriving and happy
4: But why do I want to be thriving and happy?
Because when I am thriving and happy all facets of my life are more positive
5: But why do I want more positivity in my life?
Because I want to thrive not just survive every day which makes me more positive and confident in all areas of my life.
The surface reason is neglecting personal health and wellness but the compelling reason is that when this person is making their health a priority they thrive in all facets of life with more confidence and positivity.
ROUND 3: STRATEGIZE: Implement A Goal Setting Strategy
“So, I predict the champ is going to take this one!”
Goals illuminate the path to get you where you want to end up. Your dream goal shines the brightest and guides you towards it. Define your objectives and clarify what it will take to get there. Set in motion a plan to actualize those goals into reality. What are your minor short term goals? What are your major long term goals? What is your ultimate dream goal? Know and understand your goals and always keep them in focus.
Punch #1 - Think It, Then Ink It Using the Smart Formula
Make your goals SMART:
Are they Specific? Specific goals have a much greater chance of being accomplished than a general goal.
Are they Measureable? Establish concrete criteria for measuring progress towards the attainment of each goal you set.
Are they Attainable? When you identify goals that are most important to you, you begin to figure out ways you can make them happen.
Are they Realistic? To be realistic, a goal must represent an objective toward which you are both willing and able to work.
What is the Time Frame? Ground your goal within a time frame. With no time frame tied to it, there is no sense of urgency. By anchoring it to a time frame you have already set your unconscious mind into motion to begin working on the goal.
Complete this process for each goal you have. Add as much detail as possible so you have direction. Nothing will be left up to guessing.
ROUND 4: SYSTEMIZATION: Develop Attainable Habits and Routines
“Do everybody a favor and knock this chump out.”
Design a system that will see those strategized goals in round 3 come to fruition. It’s imperative to have goals but it really is the system you implement that ensures the goals you are setting are achievable.
Goals are about the results you want to achieve and systems are about the processes that lead to those results. Knock out bad habits once and for all. Healthy habits and routines around nutrition, fitness and mindset are absolutely necessary for success.
The book Atomic Habits by James Clear describes atomic habits as, “a regular practice or routine that is not only small and easy to do but is also the source of incredible power; a component of the system of compound growth. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change.” He believes we can all get 1% better everyday by simply implementing habits and routines that have the power to destroy bad habits responsible for keeping us from seeing real and powerful change.
Punch #1 - Behaviour Change and Identity Change Fuel Forever Change
It’s extremely challenging to change our habits, even with great intentions we may fail. Behaviour change will only occur if we change our outcomes, change our process, change our identity. You will be more motivated to maintain the habits associated with an identity if you have great pride in it. When something is part of our identity we stick with it. James Clear stated, “Once you believe in a particular aspect of your identity, you are more likely to act in alignment with that belief. The more you repeat a behaviour, the more you reinforce your identity. The most practical way to change who you are is to change what you do! Focus on the type of person you want to become.” If you want to be a fit person then repeat the behaviours of fit people. Prioritize your health and wellness by eating whole foods, move your body on a consistent basis and exercise discipline.
Punch #2 - Gateway Habits
According to James Clear, the gateway habit should be easy and less than 2 minutes to complete. Essentially by creating gateway habits surrounding more difficult tasks you make the habit easier to complete. So, take for example someone who wants to work out in the morning but struggles with getting out of bed to start the process. If the individual wore their workout clothes to bed this would be a gateway habit. Get up, roll out of bed, already dressed and half the battle of completing a workout is planned in advance.
ROUND 5: NUTRITION: Stick to a Sustainable Nutrition Strategy
“Just stay out of my face, chump!”
Digest a nutritional strategy that keeps you satiated. Hit your macronutrients making sure to prioritize protein and supplement. Eat a well balanced diet and be sure to include variety to ensure you are able to stick to it even during social events and over the long haul. Make your nutrition inclusive, not restrictive and this will guarantee adherence.
Punch #1 - Consistency Around Nutrition
The 90/10 Rule will ensure that your consistency will pay off in the long run. Ensure that 90% of the time you are diligent with your food intake in quantity and quality of foods and enjoy 10% of the time where you implement free meals into your nutritional strategy. With this type of dietary compliance you exercise discipline and flexibility in a controlled manner which leads to results.
Punch #2 - Make Your Environment Conducive for Success
Set the conditions necessary for you to succeed. Design a foolproof health and wellness system. Ask yourself the 5 W’s in your analysis. Who, What, Where, When and Why.
- Who are you eating with and does this impact the amount or types of foods you eat?
- What are you eating? What foods will guarantee compliance?
- Where are you eating?
- When are you eating? Schedule your meals. What days of the week will you grocery shop? What day will you prepare meals?
- Why are you stuck? Remove the barriers to eating healthy. What are those barriers? How can you reframe them?
ROUND 6: FITNESS: Practice a Results Driven Fitness Strategy
“Ain’t gonna be no rematch.”
Beat frustration to the punch by adhering to a fitness strategy that is going to get you the results you deserve. So many of us have wasted our time with programs and strategies that just aren’t effective. Don’t throw your towel in just yet. These journeys take time. Trust that the process you have been shown will get you results in the long term. Seek out a coach that knows the ropes of transformation and follow their tried and true plan to keep you contending towards the title.
Keep in mind that you can be provided with the best transformation strategy out there but if YOU aren’t willing to do the work the judge’s decision won’t be in your favour.
Punch #1: Discipline vs. Motivation
Motivation won’t always be there. Discipline is your sparring partner. Discipline will be there on those days when motivation fails to show up to the fight. With discipline in your corner you will always be saved by the bell!
Punch #2 - Make Your Environment Conducive for Success
Set the conditions necessary for you to succeed. Design a foolproof health and wellness system. Ask yourself the 5 W’s in your analysis. Who, What, Where, When and Why.
- Who are you working out with? Seek out the support you need.
- What workouts are effective and enjoyable for you? What will guarantee compliance?
- Where are you working out? Is it easy to get to? Will you go?
- When are you working out? What time are you working out? Is it the most manageable time in your day to ensure you will go? What days of the week ensure greatest participation?
- Why aren't you achieving your goals? Remove the barriers to exercise. What are those barriers? How can you reframe them?
ROUND 7: MINDSET: Rely on a Rock Solid Mindset Strategy
“See that look in their eyes, Rock? You gotta get that look back, Rock. Eye of the tiger, man.”
You are your own worst enemy! Your only opponent is you. You will be your toughest competition to date. This fighter will make you feel punch drunk, dazed, confused and pinned on the ropes for the entire fight! Give him/her the eye of the tiger, champion. Don’t back down, don’t quit. They will prey on your weaknesses and dare you to throw in the towel! This opponent will be sure to hit you way below the belt over and over again if you let it!
Punch #1: Get Comfortable With Being Uncomfortable
Nothing grows in the comfort zone. This is a difficult journey, one that will absolutely make you question yourself. Self doubt will rear its ugly head, you will fall, stumble and most times feel like you just won’t make it to the bell. Embrace this feeling, let yourself feel the doubt and the pain then release it and keep moving forward. Once we learn to accept that achieving our ultimate goal won’t be smooth sailing, to accept that at times we will falter, take body punches, spit up blood and barely get through only then will we come back from every blow stronger and more prepared for the next one!
ROUND 8: SUPPORT: Recruit Effective Support Systems
“Now I’m asking you – as a friend – stand by my side this one last time.”
Utilize support systems to get the best out of your potential. Having support systems that truly understand you, your goals, dreams, visions and your purpose are so beneficial. Most of your closest friends and family won’t understand your drive for health and wellness. They may look at you confused and ask the question why. If it doesn’t speak to them they will fail to comprehend the discipline and sacrifice it requires! This is why it is imperative to seek out coaches, mentors, teachers and communities of like minded people who get it and who have been where you are on our journey. They have lived the same struggles, hardships, defeats and have made it out the other side happier, healthier and stronger. Learn all you can from them. No one is meant to do it all alone!
Punch #1 - Seek Out A Coach
There is much wisdom in this Japanese proverb, “Better than a thousand days of diligent study is one day with a great teacher” Working with others, with experts, is a sign of strength not weakness. It demonstrates incredible strength and the desire to be the best you can be. Coaches need coaches, mentors need mentors, and teachers need teachers.
Punch #2 - Develop Your Team
Immerse yourself in a community that truly supports you, sees you and hears you. We need communities where we belong, are valued, appreciated and celebrated! Learn, share and grow together. Teamwork makes the dream work and keeps you accountable!
ROUND 9: CONSUMPTION: Consume Only What Empowers You to Be a Better Version of Yourself
“Southpaw nothing. I’ll drop him in three. Apollo Creed meets the Italian Stallion. Now that sounds like a damn monster movie.”
Our consumption is not restricted to simply food and drink. We also consume social media. Be cognizant of what you let into your world. Social media can be a powerful connector, it can be a beautiful thing but at the same time it has the power to make us feel less than. It can make us doubt our beauty, our intelligence, our talents and skills, our right to shine and most importantly our own worth!
Punch #1: Carefully Consume
Follow, unfollow at your will. Look for social media accounts that are positive, empowering, providing sound content and knowledge. Soak in media that speaks to you and inspires you to be a better version of yourself. Consume media that pays it forward, is of service and promotes collective upleveling.
ROUND 10: SERVICE: Be of Service to Others
“There is no tomorrow, there is no tomorrow. There is no tomorrow!”
Share what you have learned along your journey. Share your triumphs, your wins but more importantly share your struggles and your defeats. Share your vulnerabilities. We all have a story to tell and your story is worth hearing. Your story may just be what another person needs to hear. It can inspire in ways you never even imagined. Your superpower may just be the medicine another needs.
Punch #1 - Story Telling
Share your story. Be vulnerable, open and honest about your own journey. Sharing it attracts a tribe of people who will lift you up and support you along the way. Human connection has immense healing power. A raw and real level of vulnerability holds incredible power for our healing and for the healing of those we are connected to by way of our life stories. Your story serves others in the most awesome way.
Punch #2 - Practice Gratitude
The highest of vibrational frequencies is love and gratitude. When we express gratitude even for little things we attract more in our life to be grateful for. An effective practice is to write in a gratitude journal. Write down 5 things you are grateful for in your life every night before bed or upon waking. Do this habitually and notice how your list evolves, expands and develops over time. Stop and appreciate how blessed we truly are!
Conclusion
Now that you have gone 10 rounds in creed creation, you are that much closer to knocking out your journey and claiming the title as Champion. You are well prepared for every fight that presents itself. With your set of aims and beliefs to keep you on track, to keep you fresh and fighting fit, the titles and the knockouts await. Stay tuned next week for our CREED workout that'll help test your dedication to your creed!