Written by: Angela Sette, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Establishing Your Why, getting into shape is one of the first things that comes to mind, when warm weather approaches, planning vacation or special events. However, the timeline to get into physical shape has progressively become shorter and shorter. The truth is, it really isn't your fault you feel this way. Our fast-paced society has trained us to believe in a short turnaround time and an even faster ROI. Today, just about anything we need or want can be ordered as long as we have the financial means to do so. Then, if we are not happy with the delivery time, we can change it. In fact, we are given the option to speed delivery time upon placing an order, with additional fees of course.
This fast easy access has unleashed a fast-seeking reward system in our brain’s that most of us have grown accustomed to. The neurotransmitter that is released is dopamine and the stimulus to reward response has grown even shorter in our younger generations. This is why the first thing to do is to begin by retraining the mindset and get our brains working for us rather than against us as you will read in the following paragraphs. Ultimately, coming up with your why can be used as a super effective tool so let’s use this as a motivating force towards meeting your goals.
Mental fitness first
Mental Fitness isn’t what we think about when we look in the mirror and find that we aren’t happy with our physical appearance. However, it is one of the most powerful aspects to utilize in any fitness plan. Using a mindful approach leads to susstained success and will surprise some of the most skeptical thinkers. Let's take a look at why this has such an incredible impact on performance and longevity. First thing to remember is that our brain’s are hard-wired to see all the things that are wrong about ourselves and anything else that comes along. You may want to reread that last sentence and commit that one to memory. Understanding this can be one of the most impactful things to remember in all walks of life. There are some aspects of this fault-seeking missile in our minds that serve us well, for it is a way to protect ourselves while simultaneously letting us know what needs to be cared for first. The great part is that we can use this natural instinct and apply it to formulate a thoughtful approach to acheiving goals. In order to shoot for any goal one must first have a goal post or place to shoot for to begin with, just like in most business ventures, organized sports or events. It is often said to begin with the end in mind, but if you haven’t even thought about what that may be then how will you even know when you have reached it? Taking the time to see your positive attributes is another essential element that is usually forgotten and often underutilized. Identifying this may be harder for some than others. Taking the time to do so provides vital feedback while serving as a positive way to swing back at any negative thoughts or critiques. If you can't come up with some positive aspects, then ask a family member or a good friend for they are sure to come up with a couple for you. Now that you have some guidelines as to how to start, let's put a strategic plan together.
S for specific
A Neuro Linguistic Programming tool that can be super useful in many situations works amazingly well, and here is why. The SMARTER method provides a fantastic structure to attain your goals. This acronym begins with the letter S which stands for specific. This is about getting really clear on your vision of your future self. Start by specifically writing down what it is that you like about your physical appearance. Wait, I know you are thinking, why would I do this first? The reason is that we are putting the mind at ease so you don’t feel overwhelmed by the things that you would like to improve, for we already know that our brains are hardwired to see the negative and even amplify it. Next you are going to look at yourself and get very detail oriented. For instance, is it the size of a particular body part that is not desirable in your mind and what size would you want it to be? Is it the shape of a particular body part and what shape would you like it to be? Is it your weight and what number can you envision of yourself and does this coincide with what you hope to attain with size and shape? Do you have any photos that you could use to help you formulate a clear vision of what you would like to look like, have or do? The more visible you make this thought while keeping it in the field of possibility, the more motivated you will be to attain it and sustain it. The simple act of structuring the specifics and placing it as a mental picture combined with a mindful meditation, the more transformative effects you will feel. This is the process of taking a conscious thought where all things are limitless and then transferring this energy from the mind into matter. Joe Dispenza describes it as creating a future without being bound or programmed by your past self-limiting experiences. https://www.drjoedispenza Next, don't forget to include gratitude in your life and connect with how you will feel, just as if you have already achieved your goal.
M for measurable
Anything that we do to make change needs a way to measure that change. In certain instances this can be applied rather easily as in a number for the weight or amount of money in business that you would like as a result of your changes. However, keep in mind that weight fluctuates and other things like shape and size may be a truer indicator of how you are doing, as we know muscle is heavier than fat. In order to determine this it will require one to record your current numbers as well as those you would like to attain in specific body parts. This can be done by measuring current sizes of your waist, hips, chest, thighs and arms and then knowing what size you would want them to be.
Followed by taking your numbers and your desired numbers to come up with the exact number you will need to change in order to match these numbers. Next, look at the calories that you are currently consuming to find out what calorie restriction will be necessary. The number of calories to intake will need to be adjusted whether you want to lose weight or gain weight. This can be a little trickier especially if you are increasing your workout routines. However, it can be quite essential especially if you are trying to stick to a shortened timeline like one month. While also remembering some of the greats like Einstein who stated that “time is but an illusion”. Therefore, if the timeline is not met to your exact specification, not having just a linear version will enable you to break through the constructs of time and see the benefits of continuing a healthy fitness goal and even surpass it. Another effective method is eating according to your body type. This closely resembles your metabolism as stated by sleep specialist Dr. Michael Breus in a Kwk Brain Spotify podcast. An endomorph is the slender body type with a window of eating time of 12 hours and fasting time of 12 hours. A mesomorph is the muscular body type and should eat within a 10-hour window and fast for a 14-hour window. Lastly are the ectomorphs which are the rounded body types and should eat in an 8 hour window and fast for a 16 hour window. This method also has the added benefits of autophagy which revitalizes and energizes. Eating nutrient-dense foods serves as a great way to fuel your body for energy and vitality. Writing down the foods you are currently consuming and then determining how well they are meeting this criteria can be quite enlightening. Using the glycemic food index is a guide to reduce sugar and or high sugar converters and can be very helpful to formulate a guide to eating. Today, there are multiple APPs found in your APP store that can help you calculate intake faster and easier.
A for achievable
While it is always great to shoot for the moon as they say, setting small achievable goals along the way is the best way to actually hit the moon. After all, the brain loves rewards so by achieving these incremental goals we are more apt to want to keep repeating them. The neurochemical release of both dopamine and serotonin is not only part of our reward system but also regulates many bodily functions such as movement, coordination, emotions, digestion, sleep, learning, hormonal activity and more. They are referred to as the “happy hormones” so why not tap into them to assist us in making our fitness goals achievable. This can be coupled with including things that brought happiness in our past. You know this the moment you start to think about this past activity. For it sets off a form of excitement in your mind and body that is difficult to ignore, even if you wanted to. For instance, the enjoyment one feels playing a particular sport or taking dance, karate, gymnastic classes as a kid is a fun way to get yourself moving. Since this is about making this achievable, knowing what fitness level you areat this present moment is necessary. If you are a beginner, getting a physician’s clearance for exercise and an EKG is the safest way to begin. Finding out if there are any limitations from the very beginning will serve as an indicator as to how you can incorporate some of these fun ways to get into your best shape. Then set your sights on what is possible for you right now. Remember it may be fun learning something new as well!
R for realistic
Using a realistic approach is a way of setting yourself up for success. Whether you are exercising now, haven’t exercised in a while or never exercised, setting realistic outcomes will have an impact on how you will proceed. Injuries may limit activities and or limit range of motion so knowing this will help when creating a realistic plan. A question you could ask yourself is: What are you capable of at this fitness level that is attainable in the timeline that you set? If you want to climb the top of a tall mountain, we all know that it will take a progressional approach to attain it. When creating a plan for fitness, calculations as mentioned can be very helpful. Knowing your fitness level, resting heart rate and then calculating what your targeted heart is, will give you a number to shoot close to while doing cardio exercises. Today our wrist devices have made it easy to monitor what our heart rates are without consistently taking pulse rates. Building your stamina takes a little time but seeing how fast you come to a lowered heart rate can reveal your recovery timing. This is a wonderful way to monitor how you are doing along the way. While stamina and endurance can go hand and hand, HIT workouts can be substituted when longer workouts aren’t possible and have proven to reveal some similar benefits. Urik Wisloff, head researcher of HIIT at the Norwegian School Of Science And Technology, revealed the benefits in a great Time Magazine article. Some new exciting fun workouts to try are: Strong Nation by Zumba with a HITT(High-intensity Tempo Training) or HIIT Yoga that combines Yoga with HIIT (High-Intensity Interval Training).
T for time-bound
This all began with a timeline bound to one month. Setting up a time factor is a great motivator to continue with any goal you would like to set for yourself. It not only provides a start and finish time but a way to periodically evaluate how you are progressing as well as whether or not this time line is working. Many people are hesitant to set a definite time line due to the fear of not meeting a deadline and even consider it a failure. In my book “Opening Our Mind’s To Our Brain’s Potential” I wrote about “ Why Failures Lead To Success”. For one must not be fearful of not attaining what they at first set out to achieve, for what is learned along the way is exactly what will lead to your ultimate success! https://www.angelasette.com Interestingly, just as you set aside a one month timeline to get into shape you can do this with smaller goals along the way. Divide your main goal up into incremental weekly goal achievements and then use some of the aspects mentioned in the previous paragraph on Achievement. Each week is then devised as a way to set your sights on the transformation that is not only occurring now but also into the future. Just like how you would approach anything else, swap out those that are not serving your needs and add new fun adventures that serve a greater purpose. For as you grow stronger in mind and body these are bound to change.
E for ecological
Dating back to Darwinism theory which is “Survival Of The Fittest” is most likely what most people would think of when it comes to setting an ecological standpoint for fitness. However, with the aspects of covid for which we all had to endure in our very own way. One thing became quite clear to see, is that survival truly meant caring for ourselves and our immune systems before anything else. This was a definite passing thought for so many prior to covid. However, it has now become one in which it is hopefully sustained throughout our history so that history doesn’t repeat itself. If we took this survival of the fittest and applied it to our lives what might this actually mean? Would it mean coming up with a game plan that actually conditioned our minds and bodies to do just that? What would something like this even look like? Since we all have our own individual ideas,it may look somewhat different to many. There are certain aspects that impact our physical fitness no matter what we choose. These condition our bodies for proper movement and alignment while incorporating breathwork. While there are many forms of fitness modalities that teach these aspects, one that resonates louder than most in my mind is Pilates. Formerly known as contrology, Joseph Pilates created a workout long ago that was fostered initially by his own ailments of rheumatic fever, asthma, and rickets that left his body and lungs weakened. With the notion that the most physically fit person did things that also included mental fitness he participated in boxing, fencing, wrestling, gymnastics, yoga and meditation. He delved into the science of dance and movement alongside groundbreaking leaders in movement and saved the lives of inmates and hospital bedridden soldiers with his innovative breath control and precise movements. He created equipment such as the Pilates reformer, pilates/wunda chair, cadillac/trapeze table and the spine corrector for rehabilitation from injury. Even today it seems that Pilates is still the best-kept secret to improving all walks of life, no matter what your fitness level.
R for resource creating
The benefits of fitness have a way of creating resources whether you earn an income directly or indirectly. When we look at ourselves as an energy source then what we do in our lives can either produce or deplete our energy. We know that our productivity in anything has a direct connection to how much energy we have to put into something. In our bodies, the heart pumps blood but it also transports oxygen most especially to our all important brains. With increased blood flow to the brain, we feel more energized to get tasks done while maintaining our focus while doing so.
Incorporating movement breaks is an excellent added way to work towards our fitness goals while also improving concentration levels throughout the day. Jim Kwik refers to these as “Brain Breaks”. These do not need to be large movements but varying them is especially important. While a walk might be wonderful, it may not always be possible.
By setting up a small list of movements ahead of time and preplanning some alternatives, you are finding solutions to any obstacles that may come up along the way. Another factor to keep in mind is how low-level stress factors accumulate as the day progresses. This causes our stress hormones like cortisol to continually rise and shortens our reaction timing. Therefore, incorporating exercises during the day serves as an emotional release. Although emotions set off our amygdala in the limbic system of the brain, putting these energies into motion is a release for both the mind and the body. What miraculously occurs is a release of endorphins and serotonin resulting in a calmer, more creative mindset able to work more efficiently while boosting productivity. So, if you don’t think that exercise is resource-creating then add these brain breaks and see if you start working “Smarter Not Harder” which just so happens to be a great book written by a fellow biohacker named Dave Asprey. Keep in mind that when using the SMARTER technique and coming close to or reaching your goals, don’t be afraid to reach just beyond what you initially set for yourself!
Conclusion
Developing anything new takes a mindful approach. Establishing your why or motivating energetic force is especially vital. Then training your mind to move forward with gratitude as if you have already achieved your goal sets your energetic pathways to peak-level performance. Finally, following a NLP systematic approach like the SMARTER technique creates a future filled with a feeling of accomplishment!
For more information on Fitness, Pilates, Meditation and Brain Health go to Visionary Movement: Fitness, Dance and Wellness Studio.
Angela Sette, Executive Contributor Brainz Magazine
Angela Sette, is a Movement Specialist, Brain health coach, NLP practitioner, Neurohacker, Author and Speaker. Discoveries attained in effort to assist family and clients with brain-related illnesses led to researching cutting-edge information that excel one's physical, mental and spiritual well-being. Cofounder of Visionary Movement, coaching methods and techniques that optimize brain health while teaching mindful movements in Pilates, Yoga, Dance and Meditation. As a Dancer, Actor, Model and Singer, she is on a mission to use neuroscience alongside creativity to inspire purpose-driven lives open to learning and evolving, hence her book title “Opening Our Minds To Our Brains’ Potential”.
