I am not sure if you noticed anything different, but I sure have. Sunday was the first day of Spring and some amazing things are occurring.
These last few days have been amazing with the sun and the warmth. If you noticed most people have high energy and there is a lot more activity in the parks and people running in the street.
The question is how long will that last?
To be honest not long because most people are missing this one item and it’s something we haven’t talked about before.
It’s what we call a MAP. And not a road map. MAP stands for Massive Action Plan. This is a tool that breaks down all the actions necessary to achieve your goal.
The important thing to remember is it is not just words slopped together. This plan is very specific with timely actions and deadlines. I know that sounds complex, but it doesn’t have to be. You can make these actions very small and subtle so it doesn’t feel like a complete 180 degree turn away from what you are doing now. Or you can make them aggressive and detailed if that works better for you.
Here’s an example below and I will use my MAP to show you how simple this is:
I (Coach Rahz) want to bring back my 2008 health and body. This means I have about 11-13 pounds of fat to release by June 11th which is 12 weeks away.
My massive action plan is as follows:
1.Strength training (mixture between heavy weights and high intensity conditioning): 4 times per week for a total of 55 minutes per session.
2. Cardio (mixture between steady state and interval training): 2 times per week of interval training for 25 minutes each session and 1 time per week of steady state for 30 minutes as a recovery session.
3. Eat clean 80% of the time with 20% of cheat meals. To clarify what that means is I am able to have small portions of things I enjoy for about 8 meals out of 42 per week. For example a glass of wine or a small frozen yogurt would be a cheat meal.
For the sake of time, I will just tell you the next steps instead of detailing out mine plan. The next step is to plug actions like that into your calendar and block those times. Those times are for you only so make sure they are times that aren’t usually interrupted.
Last step is to find someone to hold you accountable and take action. There is nothing worse you can do is to set a goal, get excited, and take zero action. Doing this time after time will condition you to rarely follow through which makes it harder each goal you set.
So there you have it. Your MAP is the tool to start your Spring off with an impact. What I want you to do is email me over a rough draft of your MAP to firstname.lastname@example.org.
I will take a look at it and give you some suggestions. If you are a client of Breakthroughs To Fitness, you are expected to create this because your coaches have those expectations for you.
Go make it happen and remember take MASSIVE ACTION!
Dedicated to your results,
Breakthroughs To Fitness
Long Island Personal Trainer
P.S. Here are some other goals our coaches are pursuing and they are creating their MAP
Coach Greg: Goal is to complete a 7 mile obstacle course created by the British Elite Special Forces on May 2nd with his team.
Coach Frank: Training to compete in his next Muay Thai Fight
Coach AnnaMaria: Goal is to compete on stage for Ms. Fight. Dates are TBA
Angel: Putting together a Corporate Fit Challenge for the B2F team and is looking to transform his body in 6 weeks. This challenge starts April 12th
Coach Matt and Coach Christina just joined the B2F team so they are in the process of setting up their goals and their MAP.Tags: Breakthroughs to fitness, fat loss tool, Long Island Personal Trainer, massive action plan, Rahsheen Slaughter