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Change Bad Behavior for Good!
Fitness | August 12, 2016
I get asked a lot of questions. But one of the most common and prevalent issues people often grapple with is this: I want to change my life and truly get fit. But I always end up falling off the wagon. How can I really make my exercise and diet routine stick?
It’s easy to start something new and exciting. We’ve all done it. I don’t care if it’s exercise and diet, knitting, staying on a budget, whatever. You’re almost obsessed, spending money and time with abandon, visualizing yourself in a whole new, better life, a best version of you. The problem is what happens once the magic wears off and the fascinating becomes yawn-inducing. How do we stick with something that’s the best choice for our health and lifestyle once the thrill is gone?
While researching ways to stay motivated I came upon something called The Stages of Change Model (also called the Transtheoretical Model [TTM]). The Model was created by psychologists Prochaska and DiClemente in the early 80s. The idea is that lasting life changes come from moving through stages, not just making one giant shift. So, to implement change in your life you have to identify what stage you’re in and allow yourself to move slowly through them until you’ve repeated the good behavior for so long it becomes your lifestyle and the change is permanent.
It’s important to note that I’m really not a one-size-fits-all gal when it comes to changing your life. I believe different things work for different people, and indeed there’s research to both support and discredit this model. But if you have problems trying to stick with your diet and exercise routine, you might want to give the Stages of Change Model a shot. Honestly, it can’t hurt. It’s mostly about examining your life, really thinking things over. And in my book, that can never be a bad thing.
So here’s a super simplified overview of the stages and then I’ll tell you how you they can help you commit to a healthy way of life.
- Precontemplation: You haven’t even considered changing. You think your life is fine the way it is. Example: You are fine with being 15 lbs. overweight and getting out of breath chasing your kids.
- Contemplation: You’re thinking about changing. You identify a problem and think maybe you wanna do some rearranging. Example: You think-Hey, I should really lose weight and get into shape so I can look and feel better.
- Determination: You’re ready to get some stuff done. You start to actually do things that point you in the right direction. Example: You throw away all the processed food in your fridge and pantry and sign up for the ZGYM membership.
- Action: You’re really doing it! You ‘re chugging along and continue to make good choices every day. Example: You follow my meal plan faithfully and do your daily ZGYM workouts.
- Maintenance: You make your new behaviors a way of life for a prolonged period of time and intend to continue to do so. Example: You’re losing weight, gaining muscle, and seeing serious improvements in your fitness levels as you continue to try my delish recipes and complete ZGYM workouts.
- Termination (this is outside of the cycle): You’ve changed so much it’s inconceivable that you would ever go back to your unhealthy ways. Example:10 years down the road of daily exercise and good eating habits you go on a vacation. You don’t even want to skip your workouts for a week and eat a bunch of unhealthy food. In fact, no one could pay you to do it. It would just make you feel too bad.
- Relapse (this doesn’t have to happen but it can): You stop making good choices and fall back on bad behavior. Example: You have a bad week at work and don’t feel like working out. You eat ice cream and pizza to cheer yourself up. Before you know it, 3 weeks have passed and you haven’t worked out once. You’ve gained weight, feel terrible, and your pantry is full of junk again.
So the idea here is that you locate where you are within the stages and don’t expect change all at once. Have you taken any steps towards getting healthier or are you just thinking about it? If you’ve relapsed, that’s ok! All you need to do is allow yourself to go back to Stage 1 and move through the stages again.
Understanding that you’re only in a certain place in a cycle should help everything feel more manageable and less stressful. Release the guilt and pressure you feel and just make a simple, small plan to help you move on to the next stage. Small, consistent steps can make failure less likely. And remember, just thinking about changes you want to make means you’re already in Stage 2! It’s only a matter of time before you exit the cycle and reach Termination.
What do you think of the Stages of Change Model? It’s a simple idea, really. Do you think it would help you? Do you have another plan you follow to stay on track and motivated? I’d love to hear your tricks to sticking to a fit way of life. Keep in mind that something you share could really help someone out there!
Private Member |
ponte vedra beach, fl
I find that I repeatedly relapse. I don’t know how you do it, Zuzka. You possess some sort of willpower that I cannot find within myself.
Private Member |
naples, fl, usa
I have relapsed many, many times. The reasons are variable, but the main focal point was always a lack of focus. I now consider myself focused. If I find myself making a bad choice, I literally talk to myself about why I want this. I redirect my mind to be goal oriented. Ex: Last night I made delicious pasta for the caveman. It smelled so good. I wanted to eat it all. I had planned something different for my dinner. I literally asked myself, “What would Gisele do?” I ate my shrimp and broccoli, as planned. Now don’t laugh (ok, ok, please do!!!!), when I am exercising and am starting to wane, I literally use my battle cry: Ragnar Lothbrok. We are all warriors, after all!
Private Member |
What I found helps me focus is something so simple but true. My motivation to get up every day is to prove to myself I can do it. Becoming an athlete is my joy, obsession, and passion! But I can be my own worst enemy and I get too critical of myself sometimes. I have a tendency to let outside negative influences get to me and it hurts to know that I will believe they are true. But this warrior inside me refuses to quit and I am getting up every day and finding my path to Athleticism. I will never give up because I have to show myself that I can do whatever my heart sets out to achieve.
Private Member |
los angeles, ca, usa
Zuzka, you make is so fun to workout, I’m so grateful for you! You are so creative and committed and have such a solid community that I can’t imagine my life without the ZGym! You make staying motivated a whole lot easier. I’m very proud of my fitness and what my body and mind can accomplish, big thanks to you! I hope you do this forever lol.
Private Member |
los angeles, ca, usa
Thank you for this gentle reminder Zuzka. I did relapse – I let life get in the way. And I start to get back on track and then slip up or get sick, and feel like I’ve started all over again. 2 years ago I was leaner than I’ve ever been and so disciplined, but life changes happened and now I’m 12 pounds overweight for me, and feel like I’ll never get back there. This was just the reminder I needed – that it won’t happen quickly, but I need to stay the course and I’ll get back there. Thank you. Huge hugs
Private Member |
williasmport, pennsylvania, united states
I just came back from a relapse and reason that it started was very dumb…I changed my debit card and didn’t update my zgym membership because I thought I could do it on my own..I sort of did for a bit then slowly quit and next thing I know my big pants don’t fit anymore and my fridge is full of junk. But I am back now…
I got very sick in June and I was never that sick when I was taking care of myself. After I recovered I decided to come back to the zgym and eating well. I realized is not just the workouts and the advice but YOU. You are like a coach that doesn’t let me quit, that reminds me to stay consistent everyday and that encourages me to stay positive and believe in myself. This is the best subscription I have ever had! I renewed it in August 1st and I am already 5lb down but the best part is the feeling of pride and accomplishment every time a finish a workout. 🙂
Thank you Z!
Private Member |
williasmport, pennsylvania, united states
Hi Emily,
My general comment posted as a reply to yours by mistake but I actually wanted to say that I am on the same boat..even my time line and weight gain matches. 2 years ago I was consistent and I was in the best shape ever and life happened and ..well you know. We can do this though! it won’t happen overnight but we are together on the journey 🙂
Private Member |
los angeles, ca, usa
No worries Josie! 🙂 I understand. And yes you are right. As much as I haven’t really engaged in the community much, we ARE in this together and your comment really helps me realize that. Maybe relying on others a little more to support me (and maybe the same in your situation?) to stay on track is a good thing. I try to be wonder woman (super mom, super employee, super wife and also stay in shape) in a vacuum on my own. It’s going to be a challenge to get back to where I was. I’m 41 on Monday – so it may be tougher than before, but I feel a commitment this time even more than before too. For health and for energy and for FUN more than for getting lean.
I really wish us both luck! 🙂 and am so glad to be challenged and pushed by the awesome Zuzka, and to hopefully find support here in the community.
I’m putting it out there. I have 12 pounds to shed. And a commitment to back bending and handstanding improvement.
Anyone else? 🙂
Private Member |
williasmport, pennsylvania, united states
I relate to you a lot Emily! I try to be wonder woman too and I even didn’t re-sign up to the zgym thinking I could do it on my own but it is so much easier to push when we keep in mind all the zgym ladies are pushing through it too 🙂
This time I am on this for the fun and the energy it brings me. Looking better will be a bonus but unlike before it is not my primary goal. So far, 3 weeks in the zgym and I feel so good!! I am trusting the process..like with flexibility we KNOW we are making progress if we go at it daily even if the progress is minimal and hard to see IT IS happening! I have 10-15 lb to drop but more than that it was time to do something for me to feel proud of myself. After every workout I feel like even my posture is better and that already makes me look thinner hahaha
WE GOT THIS! I
Private Member |
los angeles, ca, usa
Nice job on the 3 weeks, Josie! Just realized, I’m now 3 weeks in myself, and am getting the feeling I used to – like I don’t want to take my shower and get ready for work until I’ve done my workout. It’s such a great way to start the day and sets the tone. I love exercise endorphins. 🙂
And you are absolutely right, Josie – we have to be patient…. I always want to see immediate results and get frustrated when I don’t (even though I KNOW BETTER!!!) 🙂 I also find that when I am consistent with my workouts, I don’t want to eat badly – so let’s just keep sticking to it! Like you said, We got this!!! 🙂
Have a great week and weekend!!! Chat soon.
Private Member |
los angeles, ca, usa
Hey Josie!
How are your workouts going? I’m 6 weeks in with 5-a-week workouts. Wishing I were seeing massive results, but I already feel more limber, strong, less achey, etc…. I won’t quit.
How is your progress going??? 🙂
Private Member |
williasmport, pennsylvania, united states
Emily! Thanks for checking in! Well my August was full of stickers (I put a sticker in the calendar when I work out) with the exception of the last week of the main month 🙁 sept is going well. I don’t have major results but I do feel better and even my posture is better. Every time I finish when I thought I couldn’t go any longer it gives me a pride I carry out throughout the day 🙂 it feels good. However yesterday my big pants felt big again so I guess something IS changing 🙂
Private Member |
Emily,
I joined two days ago, still learning how to use the site too. I was reading through the post and you and Josie sound so much like me. I do really good for a good period of time, then my trainer quit me, I thought I know how to do this, and little by little I quit the daily routine. My husband actually found the Zuzka porgram, took me about three months but I joined. I am quite private and this is extremely hard for me to post but I am trying something else. I have found same as you said, we do help each other, thanks for your post. It hit home!!!
Private Member |
los angeles, ca, usa
Hi there!!! Yah it’s a challenge for sure. I’m just getting back, again, after I threw out my low back etc etc. something always comes up. But what I love is how short and sweet Zuzkas workouts are. I KNOW I will feel amazing after it’s over, and I know after sticking to it for a week it will be a habit.
So glad you are giving Z a shot – her advice is spot on and non-judgemental – so many people tend to be, which is such a turnoff. Her workouts do work! And if you keep track and compete with yourself you will see results!!! Which is what it’s about! progress and development first and foremost! 🙂
I wish you the very best on your journey. Don’t give up – keep coming back when stuff comes up. You can totally do it!!!!
🙂 happy holidays and big hugs!
Private Member |
Thanks Emily, Happy Holidays to you as well! We’ll stay in touch. It always helps! Glad to hear you are doing well! You hang in there as well.
Private Member |
st. catharines, on, canada
It’s like you are there with me. These articles pop up exactly when I need them. I am in a relapse right now and have a 10k race in 2 weeks that I haven’t prepped for. A slight panic and then I log onto your site to get motivated again and there it is. The motivation, information and videos I need to get back on track and be better. You and your team do a fantastic job at supporting us. Thanks Zuzka!
Private Member |
I find that my relapses happened to coincide at the same time my husband was deployed. We were together 10 years before we married and half that time we spent apart. Now that we’re together and he doesn’t have to deploy anymore I find it easier to stay motivated and focused on being healthier. He usually asks how my workouts went and is supportive of what I’m trying to accomplish.
Before I used to do the Nike Training Club programs and I find that doing the short workouts daily help me stay more committed rather than 30-45 minutes a day. Nothing against Nike I love them and I’m a loyalist but physically I don’t feel I got the same progress as I’ve been getting with ZGYM. Granted shorter workouts progress will take longer but that’s a trade off I will take any day to staying committed.
There are plenty of times where I feel I want to stop, quit or take a day off. I just remind myself it’s just 15-20 minutes of my day.
Private Member |
I am the same, I look at the clock and think “It’ll all be over in 20 minutes anyway so just start now”. It usually works! But of course I still relapse anyway, mine is more due to stress even though working out helps with my stress…go figure!
Private Member |
Funny how stress is a double edge sword!
Private Member |
québec, canada
I lived through many relapses but they were about food, not fitness. Since I’ve been following you (almost 3 years now), I never quit working out, because it makes me feel so good afterwards. I’m still overweight but I’m working on that. I can’t consider having my regular workouts (actually 3 a week).
Relapses are often linked to my mood state – a breakup from a bad relationship can make me want to hit the fridge every evening and then I keep sabotaging my health for weeks, months… At least, I can tell myself I always kept moving. I gained in strenght, endurance and stamina even if I was eating my emotions.
This model is all about baby steps and I strongly believe it should always be this way. For example, I quit eating bread & cereals for breakfast 2 years ago. They were making me feeling awful and energy deprived (I would experience an insulin crash at 10 am each day). I would never go back to that. But I didn’t change all my meals all in a sudden. Baby steps and small new habits can come a long way and at the end, you realize you’ve come really far.
Private Member |
switzerland/, france
My workout routine is now somewhere stage between 5 and 6. I am so glad that Zuzka put words on what comes after motivation: routine…. Kinda “just do it” attitude.
I found that what works quite well for me is to plan and stick to the plan.
I used to be all over the place, then not being able to decide would lead me to do nothing.
This mindset started when I was 4 month post partum and the only time I knew I would not be interrupted was when my daughter had her bottle. I t gave me 10 minutes to push quick and hard
My mind was on a self talk “it’s now or never. It is your last chance or you’ll be fat your whole life” 😲
It really worked and I lost 10kg in 2 months. The 10 next kg took more time as things are not linear.
For getting into cooking (to support eating healthy) is more into bounces.
My ultimate luxury would be to have my own chef.🔪🍜
Private Member |
I know I won’t relapse with exercise, because I am truly addicted to ZGYM now, but lately I have decided I really need to get in the best shape possible before I get any older. My only problem is my portion sizes. I eat very healthy, for the most part, but comparing what I eat in a day vs what Z eats, I eat soooo much more. 🙁 It’s only 5-10 lbs of fat/flab here and there, but if I don’t start eating less, and I get injured and can’t work out or something, I’m going to be very uncomfortable with my body. I just get soooo hungry all the time. Haha.
Private Member |
Nia,
I noticed that about Z too, she eats a lot less than I do. Typically I use small plates for dinner and drink 120oz of water a day. I learned from a trainer and nutritionist at my local Vitamin Shoppe to help me curb hunger was to create a stack. I supplement with a whey shake after my workout in the morning and have a few hard boiled eggs, avocado or greek yogurt; that keeps me satisfied for quite a while. Then before bed I will supplement with a casein protein shake to keep my body fed through the night. Of course anything relating to supplements/vitamins always consult a doctor first.
Private Member |
I already drink A LOT of water, but perhaps I need to eat more healthy fats after my post-workout shake in the morning. Thanks! However, I’m vegan, so no casein protein for me, only plant protein powder. 🙂
Private Member |
Ah, ok. Sorry, I’m not to familiar with vegan diets. Before I started using the casein I would snack on an avocado and/or hummus for a while that held me over well.