The ladder of success

Each success story starts with steps, I have been teaching each client that to look up at the top step of a ladder is a huge height, almost unbearable, but only from the ground level.  Every client can make that first step, easily, once the step has been accomplished it is a matter of time and will to reach each step.  They find that each step with patience, persistence and with courage, the steps continue to be accomplishable.   

Step 1: Get connected, face the fear and get through the door! Whether it is to join a gym or hire a trainer, the hardest part is just getting through the door.  See, the first step is not so hard.

Step 2: Get to know the body parts, if you are with a trainer, learn what you are exercising and how to differentiate which exercise works which body part.  If you are learning on your own, start setting yourself up for success! How? Start reading books, magazines, google, youtube, find websites with forums (bodybuilding.com, muscleandfitness.com)

Step 3: Make a goal outside of weight loss, for example-Be in the gym 4 times this week, even if it is only for 20 minutes, make a routine out of your workouts, add another set or 5 more reps or even increase the weight by 5-10% on that last set.

Step 4: Write down your food intake, start to make a daily intake chart on calories, protein, carbohydrates and fat.  

Step 5: Start eliminating the foods that cause weight gain or body fat gain, educate yourself, take the reins! Don’t be dependent on your trainer! Use the trainer as a formal tool to justify if your actions are fitting in with the lifestyle and workout regiment that you are doing, do not be enabled by your trainer, they are there to help! If you are on your own at this point, hire a trainer for a couple of sessions, learn from them, let all the information sink in and keep moving up those steps! 

Notice how you are on the 5th step and we haven’t even started talking about goals?  Take a moment to reflect upon how far you have already come, trust me if you have taken the steps you are already on the path of success, if you are struggling to show results then you have missed some steps and you can realign them.

Step 6: Set a small goal and a large goal, 2 week goals work wonders and a 6 month goal will be something to look forward to.  Goal setting for 2 weeks is simple, for example-if you are doing 20 reps with 5 pound weights then move it forward, 30 reps with those 5 pound weights! Or even better, 20 reps with 10 pound weights! If you can do 30 minutes of cardio, strive for 45 or even better, increase the distance! 

Step 7: Learn proper contraction through proper form, zone in on the muscle and push it to the max! Eat the appropriate foods to maximize the workouts! For example-if you are working larger muscle groups, legs, you will need more complex carbohydrates versus a cardio day where your carbs should be low.  

Step 8: How much protein does your body need?  How many grams of fat work well for you? What kind of carbohydrates work for energy and what type tend to leave you bloated and weak? Start working with different foods and every 2 weeks take a good look at what you are eating and the response it has given to you.

Step 9: Are you stepping up the workouts? Are you showing results? Do you deserve to be on the 9th step of a ladder? Are you getting stronger? Leaner? Clothes fitting better? Are you feeling more confident? If the answer is yes to all of these, congratulations!! 

Step 10: Set a goal for yourself that is completely outrageous, something that you have never done before, a marathon, triathlon, mud run, bench press goal, body fat goal, weight goal, size goal, workout goal, anything that will push you outside of your comfort zone.  Work hard at accomplishing the goal, feel accomplished, inspire others to follow a path, always be proud of who you are!

Once you have been successful with these steps of the ladder it’s time for a new path, a new journey, a new ladder to make the steps.  You will also notice that you can start the new ladder in the same step program that got you started, the only difference is the new ladder of accomplishment! 

We all start from the bottom, we all get nervous the higher up the ladder we get, we all struggle and we all have a hard time getting to the next step.  I believe that each person has the ability to make each step, I believe that each person can accomplish the task of getting to the top of that ladder!

It is our own choice to stay at the bottom and look up, just like its our own choice to move up the ladder step by step.  Simply put, if you skip the steps of a ladder, you will always be shaky making the next step, so always take it one step at a time.  Promise me that you will make each step and continue to push yourselves to make the next step, fear is discouragement and will fight you all the way until you believe in yourself to move forward.  The fight is in you, you just have to believe you can do it, you have all the support in the world to accomplish, what is holding you back?