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3 Behaviors for a Healthy & Strong 2020

By Miguel J. Ortiz

Henry Ford once said, “Whether you think you can, or you think you can’t – you’re right.” When I first heard this quote I was pretty taken aback. What if I was overstretching my abilities and trying something I really shouldn’t be doing? Then, I realized it was more than just thinking you can, or can’t do something. It was more about the process. It didn’t matter if it took a little bit of time and I didn’t feel the need to complete the task I set out to do right then and there. Regardless of the difficulty of the exercise or challenge I had set fourth, it was more about the self-coaching and personal influence I gave myself to keep moving forward regardless of what got in my way. This process helped me take away the fear of trying something new.

The point was that I tried, I gave it my all. If I failed, I learned from the experience and did my best to not repeat mistakes. So, to keep yourself moving forward and maintain a positive attitude at the same time, here are three behaviors for a healthy and strong 2020.

Focus on Positive Affirmations

I cannot tell you how critical this first step is, and ironically enough the hardest part about this is believing it. Don’t just write or tell yourself you’re beautiful or you will squat more weight by the end of the year. You can’t just say these things, you must act on them. If you’re going to tell yourself you’re beautiful go into detail. Is it your hair, nails, your attitude, what? If you’re going to say “I’m going to squat more weight by the end of the year.” What does that look like? Twenty pounds more? Fifty pounds more? Be specific and work toward it. Positive affirmations can go a long way to help remind you of the goal. Make sure you remind yourself daily.

Acting Toward Positive Affirmations

Let’s use “I’m going to squat 40 pounds more by the end of the year” as a reference. If you set out a goal for yourself what are you doing daily to work toward it? Do you have daily workouts planned? Do you have accountability from others or is this more self-motivated? Did you plan out enough time throughout the day, week or month to ensure this goal can be achieved? These questions must be answered because if you fail to plan, then you’re basically planning to fail. For example, you can make sure you get three quality leg workouts in each week. One day focus on strength. One day focusing on range of motion or tempo. One day focus on endurance. However you decide to split it up or plan it, just make sure you stick to it!

What Did You Learn?

This action is a follow-up meeting you have with yourself. This can either be a daily or weekly checkpoint where you evaluate your progress. Don’t be afraid to be critical or fail. The point is to learn and adjust the plan accordingly, if needed. For example, let’s say you have a workout but your legs felt bad and your form was terrible. When you go back to the drawing board it’s important to correct your mistakes. So, maybe next week you try a yoga class instead of crushing your legs some more. Stretch the body more. Hire a trainer to make sure your form looks good or get a massage. Either way, the point is that you are looking within to make appropriate adjustments to your plan to ensure progress is made.

Now, that is a recipe for success. Good luck with your training and goal setting and remember these three tips to stay on track.

Miguel J. Ortiz is a personal trainer in Atlanta, Georgia. He is a member of the National Personal Trainer Institute and a Certified Nutritional Consultant with more than a decade of professional experience. He can be found on Instagram at @migueljortiz.



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