Back to Listing

Planning to make lifestyle changes through a Health and Fitness Plan - start here:

08 August 2013

Hi girls, I’m Kris and I’ve been helping wonderful women like you achieve the body of their dreams (sometimes bodies that have exceeded any dream they had) for 10 years. I truly believe that all body transformations start with a mindset shift, but as the body changes and transforms the process becomes a mixture of both body and mind.

Improve your mind and you’ll improve your body, and continue to improve your body and your mind will grow stronger and powerful.  

This first in a series of 3 ‘Preparing to make lifestyle change’ articles, talks about the importance of making ‘small wins’ regularly, as opposed to going for HUGE changes every now and then.

Only lately have I been pondering the reason we sometimes achieve only short-term results, rather than LIFE-LONG health. This comes after meeting some amazing and highly successful people, who carry with them a history of achieving excellent results followed by regressing back almost to square one.

There are many reasons why this may be the case? However, I’m focussing on the questions:

When setting out to ‘Turn over a new Leaf’, do we end up trying to turn over a whole forest? And does that set us up for failure?


Jenny is a 43-year-old Accountant who’s 30kg overweight. That weight is something she has put on slowly across 10 years. She has hard wired into her brain some really lazy and unhealthy habits, and they’ve resulted in her being in the undesirable situation she’s in!

Jenny drinks half a bottle – sometimes more - of wine every night and has at least one energy drink at work every day. 

Then, one day, Jenny wakes up and thinks “I need to change this!”

All of a sudden Jenny’s at the gym 5 days per week, has stopped eating sugar and fat, and has totally given up booze.

This is what I call an ALL or NOTHING kinda girl.  She’s turning over the whole forest! (Guys do it too.)

I reallllly HATE the word ‘sustainable’, because some people use it as a cop out. However, this type of approach is simply NOT sustainable. A bout of ‘ALL’ will be closely followed by another bout of ‘NOTHING’.

Jenny needs to make changes to improve her health and body, but…

·         Is it rational to set out to lose 10 years of accumulated toxic body fat in 6 or even 12 months?

·         Is the new found HEALTH regime of going from 0 – 100 so fast actually healthy?

·         Is she setting himself up for long-term success or eventual failure?

·         Could she have started out making smaller changes? Like dropping the energy drinks and drinking smaller amounts on fewer nights?

·         Are we, as a society, transfixed on Instant Gratification – i.e. ‘It has to happen NOW’?

I’m sure, as the rational ladies you are, you will have answered these questions correctly.

The take-away is, to make changes and improve our situations, we have to do it in a smart way or we will fail.

I am a huge believer in setting BHAG (Big Hairy Audacious Goals) that scare you, and then work backwards, isolating your top 3 priorities for NOW.

Analyse your lifestyle. Work out the 3 things you need to do (or stop doing) most and focus on achieving one at a time.

Rewiring the habits in your brain takes time. If you try to make too many changes at once, more often than not you’ll fail. Failure then becomes a habit. No one wants that habit!

Small changes over a long period = lifestyle change and, over time, your body will change with your lifestyle. It’s inevitable.

Turn the forest over, but do it ONE leaf at a time.

Each week I’ll give you some Homework, and we’ll share the journey together.

STEP 1 - Analyse your lifestyle, work out the 3 things you need to do (or stop doing).

Pick ONE and focus on achieving this every day for the next 7 days. Then pick the next one and do that for 7 days, while still keeping the first one in focus. Then pick the third and do the same thing.

You might choose to spend 30 mins exercising, or change your unhealthy snacking habits during the workday. Whatever it might be, GOOD LUCK.

Hit me up with what your changes are –

Look out for my next post: Super Handy tips on beginning an exercise regime.

Yours in a Sustainably great body, 


Kris Cochrane

Director Rapid Personal Training 



Related Articles