Two “12-Step Methods” for Meeting Your Fitness Goals This Spring

Below are two “12-Step Methods” examples to help you meet your fitness this spring and they have nothing to do with the Alcoholics Anonymous 12-Step Method.  What they are is picking twelve behaviors you aren’t currently doing that will help make fitness goals a reality.  One you have twelve steps start taking action on them.  The first example is from John Berardi’s Precision Nutrition program.  The second is mine based on nearly twenty years of experience in the fitness field.  Both are very similar and there are a couple ways how you can progress them.  First, you can follow one step for two weeks and then progress to the second step, etc. – this would be an ideal way to move as it takes 2-3 weeks to develop a habit.  A second option would be to incorporate a new step each week.  This is more challenging but it can be done.  Finally if you really want a challenge, you could try all twelve at once right away.

Precision Nutrition Example[1]:
1.    Take Fish Oil
2.    Slow down your eating (Chew more)
3.    Stop eating at 80% full
4.    Eat at least 5 servings of vegetables
5.    Eat lean protein with each meal
6.    Eat fewer carbs
7.    Eat 4X/day
8.    Record what you eat today
9.    Sleep 7 hours/night
10.    Drink 2 liters of water/day
11.    Drink BCAA/Recovery Drink
12.    Eat mostly whole foods
 
Corey Grenz's Example:
1.    Record what you eat daily
2.    Take and Omega 3 supplement (Fish Oil) and Multi-Vitamin
3.    Eat a Caveman/Cavewoman breakfast (i.e. Meat & Nuts Breakfast)
4.    Join a Social Support Group with others who have similar goals
5.    Prepare your food (at least protein) 1-2X/week so you have enough
6.    Drink at least 2 liters (female) or 3 liters (male) of water each day
7.    Drink a protein shake after your workouts
8.    When at a social event/eating out eat as slowly as possible (Take 20-30 chews/bite)
9.    Eat 5-6 servings of vegetables/day
10.    Scale back on your white sugar and flour
11.    Be in bed no later than 10 pm
12.    Consider getting blood work done (At least a food sensitivities test done)

In conclusion many people try to do everything at once.  In reality if you follow each step for two weeks, make it a habit and then move on to the next one very noticeable progress can be made without feeling overwhelmed.  Also, the above are just examples.  Feel free to use one of them for your own fitness program.  If you are following one and you are currently following a step or two already (i.e. taking Omega-3) replace it with something similar you aren’t doing.

References: 

1. Berardi, J.  “Client Compliance.”  McCormick Place.  Chicago, IL.  23, June 2011.