Your mindset plays an important role to the success of your nutrition plan. Stop rewarding yourself with food. Food should not be used as a reward or consolation under any circumstances. Think of what you are doing when you do this. You are often making ineffective pain/pleasure links in your mind to food (see Mindset Mastery Activity # 4: Pain/Pleasure). Emotional eating is to be avoided at all costs.
Your environment also plays an important role to following your nutrition plan. People generally mess up on their nutrition plan in certain locations. For some, the location of the kitchen serves as a reminder of bad habits. People often walk into their kitchens on auto-pilot and resume their normal unhealthy eating habits. It becomes like clockwork. Mindfulness is a remedy for this auto-pilot eating. Change your environment or avoid your environment. If your kitchen is a problem location, switch things around and reorganize so you must think as you navigate around it. Changes in the environment call us to consciousness, and this is exactly what you need. Perhaps at work, a certain vending machine that you are located next to is a cause for temptation. Consider asking to have your cubicle switched. Little things like this go a long way. Take control of your environment to produce mindfulness. Remember, in problem locations, CHANGE IT or AVOID IT.
8 Mindset Plan
Fitness is never just physical. Most fitness plans say absolutely nothing about the importance of mindset. Some touch on motivation, goals, and positivity only briefly. Z-Fanatical offers a comprehensive yet concrete mindset plan. You may wonder what your mindset has to do with success when what you think what you really need is exercise and nutrition. Allow me an opportunity to broaden your horizon, if only for a few minutes here.
If you have attempted achieving a fitness goal many times in your life and you have failed each time, you must consider the possibility that your mindset is what is holding you back. Open your mind for this possibility now and for a moment shut off what you already know. Tune down the critical and defensive voice in your head and consider this:
Your Success is Your Choice
Mindset Mastery is based on the following 2 premises-
(1) Your success is determined by the choices you make
I would assume that most people believe that they have the power to influence their own life, for the better or for the worse. Good choices raise the probability of good outcomes, and vice versa with bad choices.
(2) Your choices are made in your mind.
Your body is a very powerful tool, but it is a dumb tool. It does little without your mind. Only your mind is capable of higher functioning. Think of the difference between humans and most animals. Who is physically superior and who is mentally superior; and who controls who? Bottom line- Your choices are made in your mind.
If you accept these two premises then you must accept the conclusion-
Your mind determines your success (or failure)
You’ve just witnessed perfect deductive logic. Congratulations!
Sounds simple? It is. But simple is not the same as easy. Most people know what to do, but fail to do what they know. Remember, success algebra: K – A = 0. Knowledge minus Action equals Zero. Nothing happens if we don’t live our values or practice what we preach. Why is it that we always seem to ignore the very sound advice we give to our friends? We often know what to do. Most of the time, we hold ourselves back mentally. Think of it like a racecar driver trying to win a race while the emergency brake is on. We usually have all the tools we need inside us, we are simply blocking ourselves, standing in our own way. Most people have another two or three gears inside them going unused. The mindset mastery plan is a systematic process designed to get you to unblock yourself. This knowledge is not enough. Many of your habits have deep conscious or unconscious roots inside you. To succeed in your goals you must learn how to train your brain.
You must train your brain in the same way you train your body- action and repetition. It is not enough to read about motivation, goal setting, and focus. Most people read something inspiring, get excited momentarily, maybe take some action, then shift back to the way they were before- unmotivated; then they wonder why. Here is why- there is no concrete action or repetition. All of the Z-Fanatical mindset mastery lessons are simple to understand, practical, and include an activity that you will think about and then physically perform. You are encouraged to revisit your mindset activities daily, until they sink in. You cannot do it once. You must feed your mind this information until it is second nature to think like this. You have to hammer these lessons into your mind. You would never expect to memorize 50 numbers after repeating them once or twice. You would need to go it again and again- maybe hundreds of times. But after you have repeated these numbers to yourself enough, they will enter your long term memory and never be forgotten (with a couple periodic refreshers of course). The same is true with practicing your mindset.
Note: I have been studying success and successful people the majority of my life. As a wrestler, highly successful athletes have always especially intrigued me. My wrestling coach always told me that to be the best, you must study the best in the world. With that in mind I have included several quotes relating some of the greatest athletes and coaches and the importance of an effective mindset. If you do not take my word for it, consider their words on the subject.
The connection between the greatest athletes/coaches and mindset:
Arnold Schwarzenegger
“The Secret is to make your mind work for you, not against you.”
(Arnold’s approach to bodybuilding was more mental than physical -Jeff Bayer)
Michael Jordan
The mental part [of the game] is the hardest part and I think that’s the part that separates the good players from the great players.”
(Michael's biggest strength was his mental game. Jordan held a decisive mental edge over his opponents throughout his entire career. It was his mental toughness –Jeff Janssen, M.S.)
Wayne Gretzky
…he (Gretzky) was not very strong physically, but he made up for that in the mental edge he held over opponents.
-www.lycos.com/info/wayne-gretzky-hockey.html
Tiger Woods
Tiger's biggest club is his mental strength –USA Today
His mental game is every bit as good as his physical game.
–Bob May
There’s another quality even more important than skill. It’s his mind, and that very well could be his greatest weapon.
-Thomas Bonk
Michael Phelps
His strongest asset is relaxing and focusing in competition. He can take himself mentally to a place. That’s what separates him from his competitors. –Coach Bowman
Muhammad Ali
Muhammad Ali was a master of psychology…his mental toughness played a great factor in many of his fights. There was no one stronger mentally then Muhammad Ali.
-Dan Haege
Dan Gable
“Mental Toughness is the key of all keys…Mental toughness is the foundation.”
Coach John Wooden
“I am constantly trying to make players realize the mental side.”
Coach Vince Lombardi
“Mental Toughness is essential for success.”
He was always working on both the minds and bodies of his players. The guy was a beautiful psychologist. – Jerry Kramer (former player)
Coach Bobby Knight
“Mental toughness to physical (toughness) is as 4 is to 1.”
Mindset Mastery Activity #1: Z-Contract
Most people do not make a real commitment to their goals. The difference between a goal and a dream is that you write goals down on paper. You plan and prepare for a goal. Dreams are abstract ideas that float around in your head. Writing your goals down, and making a written commitment, transforms your goals from abstract to concrete. Writing down your commitment will increase the chances that you will achieve your goal.
Making a written commitment is especially designed to generate feelings of:
<
br /> (1) Empowerment- the reminder that you are capable of anything you set your mind to.
(2) Autonomy- the realization that you are the one in control of your own destiny.
Note: the included Z-Fanatical wristband will serve as a constant reminder of the commitment you made on this paper. It is advised that you wear the Z Fanatical wristband at all times, at least until you complete the full 6 week program.
Rationale & Research
The use of a Z-Contract is modified from the idea of informed consent used by psychologists. Informed consent is where the client signs a note of agreement to willingly take part in therapy.
Informed consent has been shown to (1) empower the individual¹, (2) increase compliance with the program, and (3) lower anxiety².
The wristband is included because one of the best sport/performance psychology tools is a physiological cue (kinesthetic reminder) that you have something to do today.
¹Stromberg et al., (1993).
²Handler, (1990).
Mindset Mastery Activity #2: Z-Buddy
Alone, you are only one. One is lonely. One isn’t fun. A major reason people do not exercise is the lack of a social network. Z-Fanatical Fitness ensures the social element in three ways: (1) Team Z, (2) Z-Buddy, & (3) Z-Coach.
Team Z includes all the people that have made the Z Fanatical commitment like you did, and all those who perform Z Fanatical Fitness. We have a Facebook Group, Facebook Fan Page, and Twitter. We include other groups, companies, organizations, and teams that are affiliated with Z-Fanatical under “Z-Services.” Networking with members of Team Z will remind you that you are never alone. We are Team Z.
A Z-Buddy is someone who you will find to commit to perform Z-Fanatical Fitness, if not with you, on their own. You will want to start looking for a Z-Buddy as soon as possible. The Z-Buddy is a constant source of strength and encouragement. During the 6 week program, you are advised to speak to your Z-Buddy at least once a day, even if it is only briefly. It is crucial to your success that you surround yourself with positive people. The law of association states: be careful who your friends are, you become as they are. The more Z- Buddies you have, and the more you associate with members of Team Z, the more likely you will be to reach your goals.
If you cannot find a Z-Buddy who will commit to exercising, you can choose a Z-Buddy who agrees to talk with you regularly. With them, you will share your thoughts, feelings, progress, struggles etc. Note: be sure this person is positive and supportive as they will be the one you turn to for strength.
But wait, there’s more! There is another powerful psychological element to having Team Z & a Z-Buddy: accountability. The person you are most likely to lie to is yourself. For this reason, it is important to share your goals with someone else. The more public you make your goal, the more likely you will follow through on your commitments.
Your Mindset Mastery activity this week is to find at least one Z-Buddy and write their name below. Note- we provided more than one line for multiple Z-Buddies. Remember, the more you have, the greater your odds of success. Z-Fanatical Challenge: 5 or more z buddies.
__________ ___________ __________ __________ _________
Rationale and Research:
A Z-Buddy is taken from the idea of a Sponsor used by Alcoholics Anonymous. A Sponsor is someone who is met with or spoken to often, who provides comfort and support to a person who is looking to make a change. Change in behavior (sobriety in this case) was improved by individuals who have a Sponsor.
Kaskutas, L.E., Bond, J., & Humphreys, K. (2002). Social networks as mediators of the effect of Alcoholics Anonymous. Addiction, 97, 891-900.
Mindset Mastery Activity #3: Lifestyle
Routines, programs, and nutrition plans are only half the solution. To succeed in your fitness goals, you must focus more on the lifestyle you are trying to create.
Consistency and lifestyle are what change lives. You cannot look at exercise and nutrition as temporary or as a quick fix- something you will do now, so you do not have to do later. To achieve your goals, you must view exercise and nutrition through a long-term lens.
This is why we look at exercise and nutrition as nouns. You do not do exercise, you are exercise. You live exercise. You must shape or reshape your life to work around your fitness goals.
Frequently, people will be exercising on a regular basis. A change in schedule occurs in the person’s life, and that person “falls off the horse.” In essence, that person did not reshape their life to fit their exercising requirements for their goals.
Fortunately, Z-Fanatical Fitness only requires 10 minutes of exercise at a time, so it will be easy to fit workouts into your lifestyle as long as you plan ahead.
This week’s mindset mastery activity will be prioritizing exercise into your weekly schedule.
Step 1: Look at the Z-Fanatical Fitness workout schedule.
Step 2: Look at (or create) your personal calendar. Write out the times you will be free each day and when you will perform each workout. Plan out when, where, and what your meals will be each day since nutrition is part of your goal. Consider when you have free time and around what time you have the most energy.
Step 3: Specifically write out your calendar on paper. What time will you be exercising? It is important to plan out everything until you have internalized exercise as a long-term lifestyle that you follow consistently. Only until you have formed a habit should you think to discontinue your calendar.
Step 4: Whenever your schedule should change, you should re-write your exercise calendar. If you know that your schedule will change some time in the future, anticipate this and have a new calendar ready to go. It is important to do this whenever your schedule changes, as this is where a lot of people discontinue their exercise and nutrition plans.
Mindset Mastery Activity #4: Pain/Pleasure
Contrary to popular opinion, motivation is not something someone else can give you. Motivation is internal, not external. It can only come from you.
The root word of motivation is motive. If you want to increase your motivation, you must first know what your motives are. All of human behavior is driven by two forces- pain and pleasure. To truly understand human behavior, you must look at these two driving forces. People strive to avoid pain and/or gain pleasure in everything that they do, either consciously or unconsciously. This is human nature- not that people are selfish; they are drawn to behaviors that enhance their survival.
Pain and pleasure dictate every decision people make and every action they take. In this sense, people always act with some kind of good intention for themselves. There is always some pay off(s) you get from your actions. You must be honest about what these payoffs are, and if necessary, correct them.
The tricky part is that almost action has some pleasure and pain associated with it. Consider exercise. Exercising could be fun, stress relieving, exhausting, repetitive, and time consuming, at all the same time. With elements of pleasure and pain associated with exercising, will a person make the ultimate decision to exercise or not? The answer depends on what element(s) the person is focusing on at the moment of their decision. If at the decision making moment, the person is focusing most on the soreness they will feel the next day, that person will probably decide not to exercise. If the person is thinking instead about how they will look in a bathing suit or in pictures, the decision will probably be to exercise. This applies to nutrition, and everything else you do. Your behavior comes down to the focus of you mind. You can use this information to change any behavior you want. If both the soreness and the bathing suit are on our mind, we will go with the activity that has more pain or pleasure linked to it. Pain and pleasure feed your emotions. Whichever emotion is fed most, will usually win out. This is why emotional control is absolutely critical to our success in anything.
It is important to realize that some individuals are more motivated by avoiding pain, others by attaining pleasure, still others a combination of the two. It is important to reflect on
which drives you more: the avoidance of pain or the attainment of pleasure. Also reflect upon which specific pain and pleasure links are most emotionally relevant to you. Use this knowledge to your advantage by reviewing the lists you will create below and focus on your natural tendencies.
Performing the Z-Fanatical Fitness plan will give you results. Success is simple, but not easy. Your success depends on you following the Z-Fanatical Fitness Plan. If you follow the action plan, you will get results. The mindset secret is that you need to link pleasure to following your action plan and pain to not following your action plan. You can perform this same exercise with any behavior you want to change. You may say to yourself, I already know that. In that case, ask yourself how well do I apply it? Do you even know how to practice this? Here is how:
In this week’s activity, you will write out every little thing that you find pleasurable about exercising, good nutrition, and following Z-Fanatical Fitness plan. Include all the long-term and short-term pleasure you will receive from successfully completing Z-Fanatical Fitness and reaching your goals. Next, list all the long-term and short-term pain you will experience from failing to complete your workouts, eating poorly, and falling short of your goals. Be as specific as possible and remember that no detail is too small. After writing these two lists, you will spend 10 minutes per day for the next week contemplating these lists. You will become emotionally involved in the list, becoming happy as you read about the pleasure list and becoming angry and upset as you read the pain list. Emotional involvement is crucial to training your brain. You must hammer these links into your mind and feel them on a deep emotional level or you may not change. Here is an example of the activity that you will complete:
The Z-Factor: The Missing Link Between You and the Body of Your Dreams Page 5
