The Seven Questions: A Journey to Sustainable Fitness, Part 3

Action Accomplished

Habit Accomplished?
Image: Microsoft

This is the third and final part of the Seven Questions series designed to help you chart a course to your own path to sustainable fitness.  There’s 10,000 ways to lose weight and get fit, but only one matters: the one that works for you.

In Part 1, you determined why you want to improve your health or fitness.

In Part 2, you determined which habit(s) to change as a step in the right direction.  You’ve even detailed the steps needed to take action on changing your habit.

The only thing left to do is…take action! As you get started, though, it’s important to know whether your good intentions are translating into actual results – increased movement or healthier eating.  And that’s the purpose of these final two questions.

Question #6: How will you track that you’re sticking with it?

World-renowned business and finance theorist Peter Drucker once said, “You can’t manage what you can’t measure.”  So to make your plan measurable and see if it’s working, you need a baseline (what you’re currently doing) and a way to consistently determine whether your efforts are bearing fruit (hahaha, fruit…dietitian humor).

If you have a consistent habit now, then you already know your baseline.  For example, you may already know you work out or go running about twice per week.  For other habits, you may know you need to improve, but you don’t really know where you’re starting.  That’s where a brief assessment period can be useful.  Track the habit you intend to change at least three days (include at least one weekend day) – ideally seven days.  Write down, either on paper or on your phone or computer, how often you perform your target habit each day.  Include as much detail as possible.  Death of the Diet has assessment templates for the eight most common healthy habit changes, including:

For water intake: Where did you drink it?  When did you drink it? Was it prepared with anything, like ice or lemon?  How much did you have – how big was the glass, or if the bottle has a label, how many ounces?  Btw, “one more glass per day” usually means 8 more ounces of water.

For vegetable intake: What meal?  What veggie? How much did you have?  Were there any toppings or dressings on it? Where did you have it?  Did you like it?

For daily step count: Use a pedometer, unless you really like counting.

Total up your times performing the action, then divide that by the number of days you tracked – that is, take an average.  That’s your baseline.  For water, a rule of thumb is to aim for half your body weight in ounces of fluid every day – so if you’re 200 pounds, go for 100 ounces of fluid.  For steps, 10,000 per day, or 5 miles, is the recommended total.  But remember, no need to get there overnight – try increasing by one glass of water or 1,000 steps at a time.

Now that you know where you’re starting, you can determine where you’re going with your intended habit change.  Just like with your baseline assessment, start tracking your progress on taking action.  You can create a checklist for going to the gym or having servings of veggies.  Or you can keep a running tally of your water intake or daily step count.  The best tracking method is whichever one you can keep doing consistently.  Death of the Diet walks you through crafting your own daily evaluation template, which you can fill out within a couple minutes each day. Regular evaluations like this provide valuable insight into what aspects of your habit changes are working, and where you may be able to improve.

Question #7: Who can you go to for support if you have challenges?

You’ve made it, woo hoo!   With a plan in place and a way to track progress, there’s one more important piece of the puzzle to make taking action and getting results as easy and successful as possible.  Time to get a little help from your friends:

Who can you vent to if you’ve had a long day, ask to be a workout buddy or talk to for helpful feedback about your health and fitness goals?  Not only is social support one of the most useful ways to make sure you stick to your new healthy habits, being surrounded by caring friends and family can even help you live longer, according to happiness researchers (yes, people who research happiness).

You don’t have to limit this list to just one person.  Write down all the people who can help you, how they can help and how you can reach them. A huge chunk of a chapter is devoted to this subject in Death of the Diet, not only describing how you can work with others for support, but also how you can develop your own “inner coach” to guide you along the way.

Wrapping It Up: Moving Forward After the Seven Questions

This may be the end of the Seven Questions series, but this is only the beginning for you.  Now you need to take action every day, until those new actions become habits.  And from habits come results.  While you certainly don’t need the book to succeed, Death of the Diet can be a useful resource for delving deeper into answering these seven questions.  That’s because these questions are central to how and why the book was created.  And of course, there are lots of extra tips, insights and templates to make the process as simple and manageable as possible.

If you want to delve into these questions further and create a personalized action plan, feel free to contact me at to determine if nutrition or fitness coaching is right for you.

In Health,

The Seven Questions: A Journey to Sustainable Fitness, Part 2

Taking Action - Fast or Slow

Taking Action – When the Rubber Hits the Road
Image: Microsoft Images

The first two questions, which can be found in Part 1, focused on the “why” – whether you’re ready to change your habits, and if so, what your motivations for change are.  There’s a saying: With a strong enough “why,” the “what” and “how” make themselves clear.  These next three questions will focus on exactly that: the what and how to achieve sustainable fitness.

Questions 3 & 4: The Past Leaves Clues

Question #3: Which of your habits do you think have contributed to your current condition?

Review where you’ve been to look for ways to improve going forward.  Think about a time in your life when you were in better physical condition or health, even if it was a few decades ago.  What were your habits then?  Did you eat better?  Were you more active?  Did you sit less?

I’m not implying that you need to become the person you were many years ago.  But tracking your life from that point will reveal the progression of habit changes that led you to your current circumstances.

Of the less-than-ideal habits that have become your routine over the years, which are modifiable? For example, you can always eat more fruits and veggies again, but if you have osteoarthritis, certain physical activities may be off the table (but not all of them!).  To figure out the causes of habit changes, you can draw a timeline of your health or weight and make inflection points where your body changed significantly – was it when you started a new job?  Graduated from college?  Got into a new relationship?  Then think about how your habits changed as a result of that inflection point.  Write down all of the factors you can think of. The more ideas you have, the more opportunities you have to make improvements…and get results.  Questions #4 and #5 will build off this list.

Question #4: Have you successfully changed your non-ideal habits in the past? If so, how? 

The list you created from Question #3 is full of insights into the challenges you’re facing when trying to make positive changes to your eating or physical activity habits.  Now, how can you best tackle those challenges?

Previous successes are a great place to look for ways to improve your current situation. If you’ve been successful with working through challenges in the past, walk yourself through how you did it – even if those challenges weren’t related to nutrition or exercise.  Are you a planner? Do you make it a point to avoid temptations?  Do you take it one small step at a time? Do you reach out to experts for guidance?

If you’ve been successful with a diet or fitness plan before, think about what aspects of the plan were not only successful, but also felt sustainable.  What strategies did you create to stick to the plan, even if only for a few weeks or months?  Which of those ideas and techniques can you use this time around?

Remember also which aspects of previous plans were not sustainable. Those are strategies you may want to avoid in the future. Are there any extremes you now know to avoid, or any “happy mediums” that you can pull from your experiences?  For example, did a previous diet require eating no grains, ever?  So you went from eating four servings of grain a day to eating zero…and then eventually realized that maybe you’d like to eat a piece of bread or pasta again at some point in your life? A happy medium could be two servings per day – not none at all, but not too much.  That’s an improvement on your current habit, but it’s more sustainable than your previous attempts. List any and all ideas that come to mind.  We’ll sort out the ideas with Question #5.

 Question 5: Putting It All Together

With the previous two questions, you’ve assessed what factors brought you to your current health or fitness situation, as well as what personal strengths and previous experiences you can use to overcome them.  Now it’s time to take your potential solutions and hold them up against your current comfort zone. This is where the tires hit the pavement and progress begins.

Question #5: Considering your current circumstances, what is one action you can take to get closer to your goal? What steps will you take to make that action possible?

Human behavior research shows that we’re really only good at changing one major habit at a time.  Maybe two if you have a lot of time, motivation and accountability.  But as you increase the number of changes you make, the odds of any of them sticking shrink very close to zero.  And that’s why lots of the good ideas you had during previous diets or fitness plans didn’t stay around…they were probably linked with a lot of other extreme or restrictive requirements.  So rather than ditching just the unrealistic stuff, you may have ditched all of it.  The baby and the bath water.

So instead of throwing a bunch of stuff against a wall and seeing what sticks, take a look at your current habits, preferences and lifestyle to figure out what is most likely to stick –  and go for one educated throw at a time.  Each throw represents a particular action that’s an improvement in your eating or physical activity habits, such as exercising one more day per week, eating four more servings of veggies per week, drinking one more glass of water every day, walking an extra 1,000 steps per day, etc.  If it works, great!  If not, then you have lots of other ideas to try from all of your brainstorming these past few days…try one or two at a time until you find the ones that work for you.

For more ideas on getting started, check out the Resources page or pick up a copy of Death of the Diet. It focuses on the eight most common habit changes that have been shown to get results and provides pages of tips for taking action on each one.

If you’re ever not sure about whether a particular habit change will work for you, imagine yourself performing it – actually picture it in your mind.  Then ask yourself: “On a scale of 1 to 10, how sustainable does this change feel to me; how likely is it that I can make that part of my regular routine?”  If it’s not a 9 or 10, what would have to happen for you to get closer to a 9 or 10?  If you can’t raise that feeling up to at least a 7, then consider a different action.

Once you’ve chosen a habit to change, write down all of the practical steps you’ll have to take to support the change.  For example, if you’re going to go running one more day per week, how will you make sure that happens?  What day will it be?  When will it be, morning before work or evening?  Will you have to go to bed earlier the night before so you feel rested?  Will you have to move the alarm away from your bed to make sure you get up?  Will you go to bed wearing your running clothes so all you have to do is wake up and put on your sneakers?  Do you need to leave work earlier – and will that mean getting certain tasks done earlier in the workday?  Do you need to bring your sneakers and running clothes with you to work?   The more you plan ahead and write down the exact details of what you’ll do to make your new action possible, the easier and more likely it’ll be that action will happen. Death of the Diet also has a hefty section on creating effective plans to take consistent action.

So after brainstorming on today’s questions, you’ll have a particular habit you’re going to change to get you closer to your goals, and a set of steps to describe how you’ll take action on a regular basis.  Part 3 will explore ways you can make sustainable fitness changes even easier…and what to do if you run into bumps along the way.

The Seven Questions: A Journey to Sustainable Fitness, Part 1

Where do you want to, tomorrow?

Where do you want to go…today, tomorrow?
Photo: ntwowe and

I’m excited to share The Seven Questions.  I ask these questions to uncover clients’ true motivations for change and create a realistic action plan to achieve sustainable health and fitness – and I hope they can do the same for you!  The questions will be released over the next couple months.  If you’re interested in receiving an email notifying you when the next one is posted, join the Death of the Diet newsletter.

Here are the first two questions to get you started on the path to permanent health and fitness results. Don’t water down your thoughts – be as honest as possible.  Try to keep your answers to these, and all of the other questions, on the same page or notepad, because each question will build on previous ones.  Ok, enough chit-chat – let’s get to it:

Question #1: How do you feel about your body or health right now? Do you want to improve it?

It may sound too simple, but one of the most important things to consider is whether you really want to change your current situation.  The body you have now comes from the habits you have now, and usually your current habits are dictated by your current schedule, preferences and priorities.  It’s also called the status quo, comfort zone or path of least resistance.

Getting out of your comfort zone will require effort. But if you’re motivated enough to change, you’ll put in the effort.  Most people can’t reason themselves into being motivated, though – motivation usually comes from feeling, not from logic. For example, we know eating broccoli is healthier, but that cookie still looks better…especially if you’re stressed.  Being told by the doctor that you need to lose weight or seeing a loved one become sick from obesity may be a kick in the pants to change, but ultimately knowing doesn’t always translate into doing.

So in response to today’s question, don’t just think about what’s causing your current situation (i.e. work demands, lifestyle demands, emotional demands), but think about how you feel about your current condition. Use as many descriptive words as possible and be honest: do you feel sad, mad, embarrassed, guilty or helpless?  Go beyond the logical – your desire for change is what will have to be strong enough to see you through the process of changing – even when the going gets tough.

Finally, write down why you feel that way.  What’s causing that emotion?  The more you can make those feelings concrete, on paper or in type, the more you can understand what’s causing them, and whether you want to make changes to fight them.  If your feelings about change are not significant, then this may not be the right time for you to change.  The next question will get into more details, but for now, get those feelings about your current situation (and potentially it’s contributing factors) out and on the table.

Question #2: Seeking success?  See it first.  What about your life would be different or improved if you had healthier habits?

Whatever makes the effort of changing worth it for you – that’s your motivation to change. Looking great in a dress or suit, feeling energetic when playing with your kids, being able to compete better or having more self-confidence are just a few common ones.  And remember – if you want to make big changes, you need big motivation.

You can’t aim without a target.  Use this question to create your target. The better you can define how your life will be different, what actions you’ll be doing differently and how you’ll feel as the “new and improved” you, the more you can aim your decisions towards achieving those goals.  It orients you to get from Point A (where you are now) to Point B (where you want to be). I wrote a blog post on defining your motivations to change, called What’s Your Why. Give it a look-see.

If you have trouble coming up with your own motivations, you can always use peer support by publicizing your intention to change, and the steps you’re taking, on Facebook, Twitter, etc. Financial motivation is another handy way to get started – write a sizable check to an organization you hate, and send it if you don’t meet your goals…a la

*Note: External motivations like the financial trick can get you started, but they only last a while; eventually you’ll need a self-driven motivation to keep you going.  Getting healthy takes some time.  Staying healthy takes a lifetime.

In the next installment of The Seven Questions, you’ll create a personalized list of which steps or actions you can take to get started towards achieving your vision of a healthier, happier you.

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