Are you trying to fit into your new bathing suit? Do you want to lose a few extra pounds? Are you tired of riding the weight loss roller coaster? Here are the beginning steps to creating a shape-up plan for you. Wherever you are in your desire to get fit, these simple steps can help you fine-tune your plan and ensure your success.

Step One: Set Realistic Goals

When Susan came to see me, she was 15 pounds overweight. She had tried many diet programs and seemed to always put the weight back on. The first thing we talked about was what it was that Susan wanted to accomplish. So often, people set goals that are completely unrealistic. For instance, Susan thought she could lose 15 pounds in one month. She decided to make a new goal for herself and work towards 5 pounds a month instead. By being honest with herself and picking a goal that was reasonable, Susan was able to keep motivated and focused on her achievable goal.

Step Two: Visualize Your Success

It’s difficult to move forward in life without being able to see where you want to go. One tool that Mary found especially useful was spending time each week visualizing herself achieving her goals. She also decided to put up pictures of her “old self” as well as her “ideal self." In addition, she made a list of the new goals she had for herself. She put these pictures and goals in a place she looked at every day. Picturing your goals, whether in your mind or with the aid of tangible reminders, can be tremendously empowering.

Step Three: Get Support

Another client, Dana, came to me extremely frustrated. Each spring she decided to shape up for summer, but by mid June she found herself back into her old habits. One very important insight for Dana was that, in her previous attempts, she had lacked a support system. She had set out on her weight-loss adventures with no partner or cheerleader. Her new plan not only included a life coach, we also worked together to identify other supports in her life. She was careful to surround herself with uplifting, encouraging people. Dana found a buddy at work who was willing to work out with her during lunch hours three days a week. In addition, she and her husband agreed to go biking or walking at least once a week. After four weeks, Dana had begun to look and feel better. She was working out regularly.

Step Four: Find a New Activity

Are you an indoor person or an outdoor person? Have you always wanted to try ballroom dancing? Water polo? Rejoin the soccer league? The local community college or recreation center is a great resource for new activities. Beginning an activity you’ve always wanted to try can give you a new sense of energy and inspiration. The excitement of learning something new can help motivate you to stick with your goals.

Step Five: Check Your Mental Game

All of the physical steps and preparations won’t mean anything if you haven't mentally tackled your fears and failures. All of us are going to fall down and slip behind occasionally as we journey toward our goals. Mistakes and failures are part of the process. The important thing is to stay positive, even when you slip. Listen to what you think and say to yourself. If you hear yourself making negative statements about your progress or chances of success, try to reverse them.

Step Six: Make It Fun

When I talked with another client, Jennifer, I could hear the frustration and the agony in her voice as she described her weekly trips to the gym. Jennifer discovered that she had omitted any semblance of fun from her fitness plan. This affected her motivation and set her up to fail. Through coaching, Jennifer was able to come up with a new plan. Instead of dragging herself to the gym each week, she identified activities that she really enjoyed and integrated them into her fitness plan.

Step Seven: Celebrate Success

One of the most important pieces in making a great plan work is CELEBRATION! I ask my clients to write down what rewards they would like to receive when they reach their goals. Celebrating doesn’t have to be a big thing, but it is important to reward yourself! Adding the incentive of a reward can give you the edge you need to stay on track.

Losing weight while gaining fitness can help you look great, feel energized, and live healthy. Regardless of what roadblocks are standing in the way of your success, by using some these strategies you can live a healthier, happier life, stick to your plan, and look better than ever!

About the Author

Carrie Silver-Stock, MSW, LCSW, is a professional life coach. Carrie specializes in helping working women who want to improve their professional or personal lives. Coaching can help you create life balance, successfully make career transitions, add time to your day, or help you achieve whatever goals you have for yourself. Carrie collaborates with her clients and teaches them her 7 Secrets to Living Happy and Healthy. Before coaching, Carrie received her MSW from Washington University, and spent time working in a variety of community settings. Carrie is a member of the International Coach Federation (ICF), St. Louis Coaches group, and the National Association of Social Workers. For more information, visit www.livinghappyandhealthy.com. Join a virtual community at www.workingsupermom.blogspot.com. Email Carrie at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .