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November 25, 2019

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September 1, 2019


Attitudes -> Behaviours -> Lifestyle

Your mindsets (thoughts, beliefs, and expectations) are the lenses through which you perceive the world. And these lenses affect how you live and the choices you make every day.

Think about it: when you get up in the morning and you’re in a bad mood, or worried about something going on in your life, or feeling overwhelmed by work, that translates to your behavior and overall performance... Do you find yourself stuck in the same repetitive cycles of motivation? Maybe you go through waves of being highly motivated / really consistent and apathetic / sluggish?

Firstly, this is completely normal. We all battle these waves but its important to know the true growth occurs only outside the comfort zone!

Attitude changes lead to behavioural changes which lead to lifestyle changes. So ultimately if you are wanting change then YOU need to initiate change! However, the fact of the matter is - most people are afraid of change and will revoke it rather than embrace it. If you are wanting changes to your health, fitness/performance levels, diet or physique or just lifestyle in general, you have to first understand that growth occurs from outside your comfort zone.

The Transtheoretical Model is a model (not a theory) which focuses on the decision making of individuals. It operates under the assumption that people do not change behaviour quickly and decisively. Rather, changes in behaviour (especially habitual behaviour) occurs continuously through a recurring process.

This model is one I've become familiar with over the years, it proposes that behaviour change involves the progression through five different stages:


PRE-CONTEMPLATION: You're not even thinking about changing. You may not see their is a problem so unaware that you need to change. Potentially unaware of the benefits of changed behaviour.

CONTEMPLATION: You're considering the possibility of change but need a push taking the next step. You're understanding the person you could be by making changes by being more aware of the positives.

PREPARATION: You're ready to start taking action, you take small steps here and there. The cons of not changing are now outweighing the pros.

ACTION: You've committed and commenced to changing your behaviour and now it's about working hard to continue moving forward to keep momentum. Here is the most uncomfortable stage and where you're at the biggest risk of relapsing IMO.

MAINTENANCE: You've successfully changed your behaviour, this stage is more about strengthening your commitment to the change till it feels part of your lifestyle (like brushing your teeth) rather than feeling like a chore.

Can you identify the stage you're at? It's important for a PT to be able to assess someones ability to build new habits to understand the most efficient and productive route to take with their fitness journey. This is where motivation comes in, it's the underlying factor! The longer and more INTRINSICALLY motivated you are, the more consistent you are with your attempt to change and therefor the more likely you are to progress from the 'Action' stage to the 'Maintenance' stage... Maintenance is the easy part, it’s when your (once) goal has become a lifestyle habitual behaviour, like brushing your teeth - you just get it done!

So you want a better physique? You want to lift more weight? You want to perform better at your sport or job? You want to improve your diet? It starts with mentality! Accept where you're at and why you're there, then understand where you want to be and what's required in order to get there then believe in yourself to do so, because you can!

Belief -> Action -> Outcome.

You can have more because you can become more - Embrace the struggle, love the journey and always strive for greatness!

With love,


Coaching / Programming:
IG: @hvcfit | @hvctraining

#HVCFitness #HaydenCrossley

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