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Shawn Phillips, Well-Being - Written by Shawn Phillips on Tuesday, August 25, 2009 15:44 - 9 Comments
Finish Strong, Take 7
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It’s almost time to step beyond the FIT for SUCCESS Challenge to discover how to stay strong—for the next 12 months and for life.
Next Monday I’ll share with you Seasons of Strength, a beyond-the-Challenge secret to creating an annual plan that will have you reaching new levels of fitness year after year, keeping you motivated, inspired and going strong. But for now, let’s finish our 90-day Challenge strong.
Day 91: Building Your Muscle of Appreciation
At the outset of the FIT for SUCCESS Challenge you set forth a compelling vision and set of goals. Regardless of how accurately you aimed and hit, once you’ve reached the close of the 90 days, this Friday, August 28, the buzzer sounds. Time is up. It’s now time to recharge, reflect and recognize your successes.
If you choose to measure your success only by the scale, the tape or even your eye, as many do, you’re missing more than half the picture. Your true measure of success resides much deeper. The full magnitude of your results can be found and felt inside—in your energy, confidence and strength.
The following brief exercise will help you to reflect and gain perspective on all that you’ve learned, the skills you’ve gained, the obstacles you’ve overcome and the strength you’ve embodied through this 90-Day Challenge. This three-step exercise takes less than 10 minutes. Here’s what I’d like you to do on Saturday, August 29:
Step 1. Grab a blank sheet of paper and a pen. Then set a timer for five minutes (a watch, clock, cell phone, anything that can track time will work).
Step 2. Start your timer and begin writing down all the positives, the many successes you have experienced during the last 90 days. Let them flow to your mind unedited—if it comes up, big or small, write it down.
Ready, set, go! Do this now. You can return to read the final step when you’re done filling the page with positives.
Step 3. Now read each item you wrote on that paper, aloud. Read them as if you’re telling someone you care deeply about. As you complete each item, feel the gratitude for your accomplishments.
I have found this exercise to be a vital step in redirecting the natural tendency to focus on the slips or miscues. By focusing on everything you’ve done right you further fuel your success and motivation. As always, success begets success. Giving yourself totally to a goal for a set period of time is literally molding, shaping and forging your will. You should be proud of your achievement.
If you created an incentive in advance of your transformation—a reward for your completion—terrific. This is the time to deliver on your self-promise. It may be a vacation, a special dinner, a round of golf. Whatever it is, go now and enjoy.
If you didn’t plan an incentive for yourself you can still come up with something special now. No need to go overboard, but go ahead and give yourself a tangible reward. What’s most important is that you stop, recognize and honor your effort and commitment.
Take 7
In recognition of your hard-earned accomplishments, and serving your best interests, the only thing I want you to do starting this Saturday is nothing! No strength training, no cardio training. Respect yourself, your recovery and the wisdom I’m offering—give yourself a break. Take 7 days off.
As for eating, my guess is you won’t veer too far off course, as once you re-experience what lousy food does to your body and how it tanks your energy, especially in excess, you’ll go with the good feeling and come right back to eating well.
If this full week free causes you unrest, relax. They’re only seven short days, and you need and deserve them. You will not lose your hard-earned gains; rather you’ll return revived, rested and ready to embrace a sustainable annual plan for your strength, fitness and freedom.
For now, kick back, relax and enjoy.
Until Next Monday,
Shawn
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9 Responses to “Finish Strong, Take 7”
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My husband made me another 20 minute mp3 for my HIIT cardio. This one is much better. He has been learning his music program by making me my cardio music to match the intensity levels of the HIIT.
Here is the link if you would like to try it:
http://soundcloud.com/warrenwc/hit-workout-3
Susan
[Reply]
I have decided to start another 12 week transformation. This season will be cardio focused. I have printed my tracker sheets, taken before photos again and printed my 3 month training calendar. I used the same trackers that Shawn provided for us but modified them for the cardio focus (a little cut and paste). I decided since this one worked so well I would just modify it for the next 12 weeks. A little sad note I had to have my kitty put to sleep this week. After battling an illness for 2 years he decided it was time to go. He was 20 years old and I will miss him dearly.
Wishing every one well.
Susan
[Reply]
YAHOOOOO! Well done Nat, Susan and Marcust! That’s just so AWESOME! It really is a great accomplishment…and the start of good times to come.
No way I’m stopping after that example.
[Reply]
Nat Reply:
September 1st, 2009 at 9:39 pm
Thank you Paul and yes congrats to all the finishers. You guys are indeed an inspiration to me as I struggle through this to keep on keeping on. I have done some introspective evaluation of my past three months and have come to the conclusion that all is not lost. You guys are great and I am really proud of each of you. We are different people today than we were on June 1, regardless of what we have or have not accomplished. I am spending this week going through the questions Shawn has asked us and putting together my ‘report’. It is important to me to do that. We are all winners you know! A lot of personal growth, self awareness, and change has made this summer one for our memory books. Keep growing…keep learning…and keep remembering that without our health the rest of our lives could be difficult and yes, even costly…save the rest of your life today as you train, stretch, and eat clean, lean and green. God bless you all…Nat
[Reply]
Congratulations to everyone who finished the Challenge. This accomplishment really puts those of us who followed through in elite company. I fell just shy of my weight loss goal but dramatically re-shaped my body adding a good amount of muscle. What it has done for me is put me in tune with my body’s needs nutritionally and strongly reinforced my belief that aspects of life parallel each other. Physical strength has built self esteem and confidence which have manifested in my business life. I realized about 6 weeks in that I cannot let myself get complacent again about physical training because that parallels with complacency in other aspects of my life. What an awakening!
I had established, over 20 years of adulthood, some habits that seemed harmless but after putting them aside to participate in this challenge I have found out the real cost of those things and I don’t see going back to them. 12 weeks of eating “clean, green, and lean” hopefully has engrained these good nutritional habits enough to continue on this path. I think one day a week is enough to indulge in the cravings (which have abated quite a bit). Although I am tempted to start another transformation right away I will do as Shawn instructs and wait at least 6 months. I am looking forward to the next one because I will start stronger knowing what I can accomplish. I wish the best of luck to everyone in the next 12 months.
[Reply]
A week off? I don’t know about this. It would really be great to have some advice about the 12 weeks after the rest week. I read the book and understand about changing the focus of the training, but how do we choose what to focus on? Cardio, yoga or strength again? Maybe I should worry about that after my rest week. I’m already thinking ahead. It would really be great to continue this I’m going to miss the check ins and everyone on the blog.
Susan
[Reply]
Nat Reply:
August 26th, 2009 at 10:18 pm
Hi, Susan…Thanks for your message. I believe what we are being encouraged to do is to seriously look at our accomplishments over the past 90 days and pat ourselves on the back for our accomplishments. As you know I have had my own challenges through this time, but thanks to your words, and Paul’s, and my own self assessment, it is clear to me now that I have indeed made some significant accomplishments and that the best thing I could do for myself, and the program, is finish strong. I can’t help but think that some yoga and good stretching next week will be great if you and your body are so inclined. I just think that Shawn doesn’t want us to press into training like we have on a daily basis for 90 days. Relax, regroup, really look at the changes…all of which I hope to hear about over the next several days…and he will have guidelines for the following weeks. Just to report…I’ve done great all week…training my schedule and eating healthy and as instructed…and I feel so much better. I was really in the dumps a week ago. In looking at what I have accomplished, vs what I haven’t accomplished, I went from hardly being able to do 5 min on the eliptical to doing 20 miin 3Xweek and that is huge for me. Remember, I’m 2 months shy of 70 and started out doing zip for many, many years in the way of ‘exercise’…weights…forget it. So…finish strong…follow the plan…and have faith that it will all work out. Well stay in touch, ok? I’m eager to hear your accomplishments as the days go by. Later and thanks again for your support. Nat
[Reply]
suechris Reply:
August 28th, 2009 at 6:34 pm
Nat, I am so proud of you! You are an inspiration to me! This is the only 12 program I have completed and the only one I participated with others on line. I really thing writing on this blog has really helped. I turned 50 this year and it feels like a new beginning.
Susan
[Reply]
Tom Bottagaro Reply:
September 1st, 2009 at 4:17 pm
Susan,
I hope August 31st’s post “Seasons of Strength,” a high-level exclusive summary of Chapter 13, Strength for Life helps address your concerns about what to focus on.
It’s up to you!
Yes, he firmly believes, and is scientifically backed by endorsing at least one season of Strength annually. However, Shawn embraces each of the cornerstones of training: strength, stamina and stretching.
It’s a great way to keep you fresh and energized, while also helping you to not over-train.
[Reply]