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How Fear Can Sabotage Your Fitness Goals: Programming for Success

Fear can do many things to us and they are almost never positive in their outcome. Being dominated by our fears is no way to live – especially when it comes to our efforts to become healthy and fit. I have sabotaged many goals and choices over the years because of my fears. Most of the time I have never been clear on just what “it” was I was afraid of but somehow fear took hold of me and I did not step boldly into a successful outcome.

I believe we are inherently capable of being great and doing great things but we can – and do – sabotage our greater “yet to be” by letting our fears control our behavior – and our choices. This is no way to live! In this article I would like to highlight of the 4 keys to overcoming our fears and become bold and tied to our successes – not our failures!

The 4 Keys To Successfully Overcoming Our Fears

VISUALIZATION:

I find that when we have a clear picture in mind when setting our goals we can more easily identify with a successful outcome because we can “out-picture” not only a positive process – but a successful conclusion as well. Fear is often described as “false evidence appearing real” and it is this “reality” that our minds and hearts can be “tricked” into giving up before we can experience a result that we desire. I have felt the power of visualization when it came to many aspects of my life – especially when it concerned my running – and weightlifting – program.

Prior to beginning my training sessions I spend time in my mind “picturing” myself doing what it is I want to accomplish during that session. If I want to run a specific time I put myself in this “mental place” by running at a particular pace at a specific speed. I attach my feelings of joy to this picture and visualize me smiling and happy enjoying the process of running free and without fear. It is in my mind that I create success and I do this before I take any action in the “real world”. How long you choose to visualize your own session is up to you.

It is a discipline well worth creating and employing every time you start to address your health and fitness needs. The feeling in conjunction with the “picture” is crucial for a successful outcome. Remember to give yourself a break and start slowly. I tend to spend 10-15 minutes in support of my visual “cues” so that the session  goes as smoothly as I envisioned it. Walt Disney is one of my idols when it comes to visualization (and imagination of course) because he did not see orange groves in Anaheim – he saw Disneyland! Look how that turned out!

IMAGINATION

It is said that the true measure of intelligence is not intellect but imagination. Steve Jobs imagined a world connected by phone and in his mind he set in motion the development of the “smart phone” and he changed the world as we know it. He passed away from cancer but before he died he had the opportunity to see his vision come to life. Walt Disney died in 1966 before many of his most creative ideas were born but he did live long enough to know that his vision of a family oriented adventure and experience would eventually be fully realized. The company that bears his name is still creating in the manner he began some 80 years ago!

I believe in the power of the imagination to aid us in all manner of accomplishment in life. I imagine myself speaking and teaching all over the world as an advocate of the principles of healthy aging and living a life of purpose – on purpose – every day. I know at 70 my time is not unlimited but I do have faith in the principle “that the mind of man is unlimited in its potential – and DOES respond to specific demands made upon it”. This principle works every time we use IF we also BELIEVE not only in ourselves – but our potential to accomplish great things as well.

What is it that you want to accomplish and can this be the key to your success in developing and maintaining an active and complete fitness program? I believe the main reason we need to engage in an active and ongoing fitness program is because we are each here to accomplish something unique that only we can accomplish. I see me speaking and excited about my message because I am filled with the energy of excellent health and also because I am strong mentally and physically as a result of my successful training program. You too can do this! Just believe and do it!

AFFIRMATION

What we say – and think – we become. Never allow yourself to use “defeatist” language that signifies you are NOT capable of achieving whatever it is you have set out to do. Words have power – choose yours wisely. NEVER say what you DON’Twant in your life – always affirm what you DO want in your life! If you want to increase your strength affirm: “I am strong and powerful – and grateful for every muscle in my body”. Here is another affirmation:”I am dynamic, energized, open and receptive right here and now and act in support of this instruction”.

Always place your affirmation in the present tense and never allow for anything but a positive outcome. Give yourself credit for being who you ARE and always look forward to becoming your BEST version of yourself. I say everyday: “I powerful, successful and excited to be who I am today and I KNOW I am becoming more of what I want to be with each thought I think and every action I take.

Affirmations give us the opportunity to “re-program” our subconscious minds by replacing outworn beliefs about ourselves with new and powerful thoughts and ideas that help us create the new person we want to become – mentally, physically, and spiritually. NEVER allow your words to create what you DON”T want in your life – always use them to help you become who you want to BE!

ACTIONS – BEHAVIOR

“Actions speak louder than words”. If you want someone to know you value them – even love them – it through your actions and NOT your words that the truth will eventually come out. When it comes to fitness and developing your program – actions are everything! You can’t burn calories or create muscle without taking action – you MUST move first! Everyday I KNOW I will be training because my mind and body EXPECT to do this for my health and well being. I am always aware of the idea that tomorrow is NEVER guaranteed and that TODAY is all I have so I never want to waste even one day of training.

Being FIT is a habit with me that I cultivated over decades of my life. I act in support of my fitness goals every day because I never wanted to grow old – just older. It is not the number of years we are alive that matters – it is the life in our years that counts the most. I work on speed, power, strength, balance, endurance, flexibility and strength because I want my body to be able to hold up for whatever years I have left in my life. I also want to be able to accomplish my mission by contributing my message and voice to life before it ends. I need a fit body to serve as an example of what is possible through hard work and dedication to my purpose.

CONCLUSION

Take time to reflect on your journey to date and ask yourself one simple question: “Have I come close to reaching my potential or am I letting fear sabotage my ability to create a life of meaning and purpose?” Take time to answer this question and address the needs you need to fulfill physically, mentally and spiritually in order to set in motion your journey to success – and fulfillment. Life is always lived from the “inner to the outer” – not the other way around. We can never access our “greater good” by FOLLOWING others. We CAN serve as examples of what is possible but each of us must find our own path to pursue and this path is not mine – it is YOURS.

Love your uniqueness and praise your gifts and never allow yourself to stay in negative thinking. “Get over yourself” and remember we are here to accomplish something great for others. We are here to SERVE and we cannot do our part if we are weak and scared. I can say I am 70 but I am 30 in my mind – and in body and spirit as well – because I have trained without failure. I started running in 1964 at Syracuse University as a freshman and am in my 53rd year – and counting, Over that time I have accumulated over 60,000 miles and am going to run as long as I can maintain my current level of fitness. When it comes to being fit I will ALWAYS want to serve as an example of what is possible because it is all that matters to me! It should also matter to you too!

 

About Nicholas Prukop

Nicholas Prukop, an ACE Certified Personal Trainer & a Health Coach, is a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book "Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit" and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where we can each contribute our own unique gifts to life. Recently, he has written a series of 50 articles for the website askthetrainer.com outlining the key ideas and knowledge contained in his book and which will assist anyone – of any age - to “grow older – and not old”. Nick is excited to be a part of Healthynewage as it moves forward to change lives and leave the world a little bit better than we found it.

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