Toms Fitness Blue print

How to adopt positive lifestyle changes for life.

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Lifestyle Transformation Process

This is the second part of Toms Fitness BluePrint.
Here you will learn what it takes to make the changes and adopt the habits and behaviours to stay on track with your positive results.
Remember it is one bad dependency or craving for certain foods which can make a whole day or even week of diet and exercise meaningless, so please pay attention.
With the Lifestyle Transformation Process you work with a tested method to replace or adopt any bad habit with a new positive behaviour.

During the first consultation we’ll identify a list of any counterproductive pattern and practice you need to change or abandon. Don’t worry, to make it easier for you, together we find the right alternatives as they fit into your current lifestyle. From here we work with a proven tool-set to integrate your new behaviour into your live.

To get started we need to know some details about your current diet, eating behaviour as well as physical activities and exercises you currently do.  In other words we need to identify any bad or destructive behaviour before replacing it with positive habits as well as add new lifestyle changes which support your health and fitness goals.

During coaching session we elaborate on the following topics:

  1. Understanding the 3 stages to change
  2. How little course directions today result in big changes over time
  3. A new “can do” mindset
  4. Applying the 3 steps to new habit integration
  5. The importance of adopting the right personality traits

Furthermore we talk about:

  • Old you vs. the new you – Why little course correction over time achieve better long term results.
  • Habit building – Understand, Practice & Integrate
    Once you understand the why and how you need to make the changes,- we work on a detailed plan on how integrate the right habits to achieve your desired results.
  • Health is multidimensional – it includes physical, mental and social well-being.
    We need to make adjustments in all areas of our lives as one area influences the other and ultimately us as a whole.
  • The change model:
    Your life now  – The shift – The new you

Understanding Change – The change model

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Lifestyle Transformation Blueprint

  • Mindset change and healthy character traits:
    How to take Responsibility – Set the right Priorities – Self Discipline – Have Self-Respect – Show Perseverance

Your complete weight-loss and fitness program

  1. Mental Training – Find your “Why” and goal setting
  2. Lifestyle Transformation – Mindset change, new habits and behaviours
  3. Nutrition Strategies – for weight-loss, performance and vitality
  4. Customised Exercises – for better body composition, strength and looks

Now, here comes the centre piece of this section, you’ll visit it multiple times a day, read it, take notes and make adjustments.

The Habit Integration Worksheet Explained

Let’s have a look at our interactive habit planner and see how you get the most out of it. For your convenience it can be used on your mobile device or PC once you have installed the app.

All light blue fields can be easily filled out, deleted and edited as well as printed and send. Just tab on any field and start taking notes.

Once you start the program I’ll send you a pre-populated sample which can easily edited to suit your needs.
Unlike the other worksheets you work with this one for many weeks and month, depending how quickly you adapt and progress through the different stages.
The goal is, to move any bad habits listed in the red area through the yellow part of the plan into the green section and keep it there.
Furthermore you want to add any supportive behaviour your currently don’t do into the red section first, practice it over several weeks until they are second nature to you. Only then you can transfer them into the green part of the worksheet.

Click on the link below to see some examples (scroll to the bottom of page).
As this exercise is crucial to achieve your goals with less effort, we will focus on this area extensively during our weekly coaching calls.

Enjoy the ride!

Toms Fitness BluePrint, a revolutionary system for achieving your health and fitness goals the natural way.
Let me help you to get started on the right foot to work all the components of Toms Fitness Blue-Print on your own to enjoy the vitality and your body you always have dreamed of.
All Tools and resources are yours to keep.
For more details click on the links below.

 

Your complete weight-loss and fitness program

  1. Mental Training – Find your “Why” and goal setting.
  2. Lifestyle Transformation – Mindset change, new habits and behaviours
  3. Nutrition Strategies – for weight-loss, performance and vitality
  4. Customised Exercises – for better body composition, strength and looks
  5. Measure and progress charting – keeping track of results
  6. Habit integration sample
habit integration worksheet

Interactive habit integration worksheet