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It’s not always the loudest, most obvious or flashy that gets the results.

It took me a while to learn this.  Back in my 20’s I’d always be drawn to the most ultra confident, (‘Arrogant’ my friends would say) showy and self obsessed dude in the room… Yes, we’re talking big muscles, tight tops and serious gold chains. (I still like those things at times so no offence intended I’m just painting a picture…)

However the ‘all talk’ guys like the ‘all talk’ approaches to body gain (yep, I’ll make a body gain analogy out of anything!) generally just lead to heart-ache.  They brought out the worst in me.  The results certainly weren’t very positive.

Skipping forward a fair few years I’m no longer tempted by the ‘Next Big Thing’ approach to body gain.

If you’re frustrated at a lack of results – especially in relation to the amount of work you’re putting in – then there are 3 things to admit to yourself.  The shiny bullet does not exist and it will take:

One: FOCUS. No program skipping… that stop start approach is guaranteed to disappoint.

Two: TIME.  There is not a set period of time… you are too individual for that.  I can guarantee if you stick with it you will see results.

Three: EFFORT.  No one ever lounged or bought their way to fit and healthy… however there are many strategies that in combination can make the effort you need to put in seem easy.

A quote inspired todays show and it’s curtesy of Mary Anne Radmacher:

“Courage doesn’t always roar. Sometimes, courage is the quiet voice at the end of the day that says, “I will try again tomorrow”

So, if courage doesn’t roar what does it do?

It shows up every day.

Courage is consistent and it backs itself.

So, rather than arrogant, courage is self certain.  Certainty of self allows you to push through:

=> when the results for your effort are showing AND when they are not.

=> when others support you AND when they do not.

=> when the odds are stacked in your favour AND when they are not.  Do not be merely a ‘good time friend’ to YOU.

Rather then chase the next shiny thing Courage looks at what worked last time and does more of that.

Yes, that may not be as sexy or enticing however it works.  Perhaps:

=> filling in a food diary.

=> taking your lunch to work.

=> committing to train with a personal trainer.

When I look at the people that I respect and admire. The people with amazing results – in business or body gain – they are NEVER an overnight success. They are not lucky or vastly more gifted. They couldn’t BUY their way to success… not the people I respect that last long term anyway.

They simply decided to keep trying.

You see it’s easy to stick with something while you’re enjoying those initial results.

You take up a new habit – say cutting sugar – and it might delivery some pretty good results for a week or three.  That’s motivating right? However what happens when you’re still cutting sugar and you stop shedding fat?

All too often the temptation is to focus on the restriction you’re feeling that is no longer delivering the results you expect.  

You feel a little despondant and more than a little resentful. You start to get complacent… and let sugar creep back into your day. AND your belief in your ability to ever stick to ‘this healthy eating thing’ takes another knock.

Courage knows it’s just a matter of time. That taking the right actions consistently WILL deliver the results.

It’s just time to recognise you’ve taken that one upgrade as far as you can right now and the next step is to KEEP your first upgrade (cutting sugar in this example) and introduce the next upgrade.

The key is C.A.N.I. This acronym coined by Tony Robbins means:

A commitment to Constant And Never-ending Improvement.

My most recent upgrades have been numerous food swaps: such as making my own low carb hummus and dairy free pesto. Also I’m gradually introducing more and more organic veg – especially the leafy greens.

And I’ve ditched my sugar-free gum obsession, I felt like a hypocrite preaching one ingredient food to you and still consuming that fakeness…

So far as exercise I’ve increased the weights in a couple of exercises I thought I was working hard enough in. I wasn’t! It’s often worth just giving heavier a go. And I’m doing more unassisted chin-ups… perhaps that’s push ups from your toes for you or maybe it’s your first unassisted chin… even one repetition with a limited range of motion is worth working in to your routine – it’s all improvement.

Even if last time you tried you didn’t get there with a certain food or exercise upgrade it’s worth trying again.

To return to our quote…

“Courage doesn’t always roar. Sometimes, courage is the quiet voice at the end of the day that says, “I will try again tomorrow”

To get actionable today: What are you going to try again tomorrow – or even better yet – back yourself and take that next step forward with today?

That brings us to the end of this week in Healthification.

My most genuine and heart-felt thanks to YOU for your support and for sharing this week with me.

If you liked this you’ll also like: Overcoming Excuses: Don’t wish it was easier, get better.

If you’re yet to share the Healthification love – just click here to zip over to iTunes and leave an honest rating and review. It’d help me out big time. With gratitude, Kate.