We have all said it ourselves or heard someone say it: “I’ll start on Monday.”  These are normally the words of someone when talking about starting an exercise program or making dietary changes.   You’ll start on Monday? This is how it usually goes with a Monday start: On the weekend before, calories are consumed at breakneck speed, because you fear the denial you’ll feel at foregoing your favorite foods when you “start on Monday.” Dents are made on couch cushions because of all the activity that is going to happen during the week and you don’t want to waste any unnecessary energy.

Monday morning rolls around and here we go.  “The exercise routine begins today,” as you get out of bed ready to conquer the world.  Healthy foods are consumed all day long.  You drink plenty of water followed by many bathroom breaks.  After work you head to the gym.  You can envision all the calories being burned.  After about 90 minutes in the gym you decide that is enough for one day and head home.  Excited and tired about your new routine, you head to bed with the thoughts of what tomorrow will bring. You have the same eagerness on Tuesday and Wednesday.  By Thursday your drive starts to slow down.  Friday comes and you decide Happy Hour sounds better than sweating.  Oh well, “I’ll start again on Monday.”

Does this sound like something you have done or are currently doing?  How long did your determination last?  One day?  One week?  One month?  Studies show that over 90% of diets fail and seven out of ten Americans do not exercise regularly.  If these numbers do not scare you, they should.  It’s fairly certain that no one wants to be unhealthy.  Everyone wants to be healthy, but many do not want to put in the effort.  Exercising is not easy.  It takes time, dedication, and a desire.  If it was easy everyone would do it, Right? Anything worth having, you have to work for especially when it comes to your health.  By putting time frames and limitations on your healthy lifestyle you are setting yourself up for failure.

Keys to Success:

Step 1:

It does not start on “Monday.” I have seen more programs fail because “Monday” came and because it wasn’t perfect or went according to plan.  Most people give up and wait until another “Monday.”  Life will get in the way of the perfect diet or the perfect workout.  You are going to work late, the kids will need to get to practice, and there is going to be nothing to eat in the house.  Start your routine anyway. If you wait for the perfect day, you are never going to start and in a blink it will be a year later and you will be 10lbs heavier with high blood pressure and a bad lower back.

Step 2:

Take a moment and think about realistic goals.  They will be different for each individual.  Some will be more ambitious than others. Maybe you’ll have several small goals and just one or two big ones.  Remember :  they are your goals, not those of your co-workers or family members.  Perhaps one of your goals is to take the steps instead of the elevator.  Good one!  Even though this might seem like a very small goal, it is a goal nonetheless.  Do not compare your goals to others or let others diminish your working towards a goal.  Try to be creative with exercise.  Find something you enjoy like hiking or dance lessons.  By doing something you enjoy, chances are you will stick with it and see results.  Without a goal, you will likely struggle and ultimately fail.

Step 3:

Map out a plan.  You have set your goal, but how are you going to get there?  Be creative—design a fitness calendar.  On each day of the week, write down anything you did that could be considered exercise.  If you are striving for 30 minutes of activity four days a week, this will allow you to see if you are achieving your goal or not.  If your goal is to take the stairs, your plan might involve arriving at work 5 minutes earlier to ensure you’ll get up those stairs and still be at your desk on time.  A plan needs to be put into action to make sure you achieve your goal during the time allotted.  Whatever your plan is, once you reach your goal, set a new one and devise a new plan.

No matter what your fitness goal is you have to remember that it starts today.  Procrastination leads to frustration and failure.  As a fitness professional, I would love to see the number change to seven out of ten Americans exercise on a regular basis and that  90% of all diets succeed.  Set a goal, make a plan, and start TODAY, not Monday!