PACEing to Wellness™

 

Progressive Achievement Creates Excellence

Progressive Achievement 

Discouragement and injury are just two of the many reasons we sabotage our fitness pursuits.  Realizing your fitness goals is a process.  Imagine climbing up 4 rungs of a ladder in just one giant step….the chance for injury and darn right discouragement are just waiting to happen.

 In the highly acclaimed movie “What the Bleep do We Know”, Dr. Joe Dispenza states;

"I wake up in the morning and I consciously create my day the way I want it to happen. Now sometimes, because my mind is examining all the things that I need to get done, it takes me a little bit to settle down and get to the point of where I'm actually intentionally creating my day. But here's the thing: When I create my day and out of nowhere little things happen that are so unexplainable, I know that they are the process or the result of my creation. And the more I do that, the more I build a neural net in my brain that I accept that that's possible. (This) gives me the power and the incentive to do it the next day. ”

 Dr. Dispenza creates increments of success which in turn inspire and motivate him to repeat the process.

 To get where you want to be you have to know where you are.  There is no use spinning around in circles and repeating the start process over and over again.  There is a better way.  Instead of repeating the BIG PUSH……PACE yourself up YOUR “goal grid” and claim what is yours….a healthy, happy, fit, enthusiastic YOU!

Create Excellence 

PACEing involves setting a goal and plotting a course of steps to really focus your energy and attention toward that goal.  In other words, creating achievements in small increments to eliminate discouragement and inspire more of the same!  Success at every step! 

 To begin, you must figure out where you are on YOUR grid for success and what your end desire is.   

Ø       Write your main goal at the top of the grid. 

Ø       In the 1^st block, write where you are now in relation to your goal

Ø       Continue to each grid block writing out the smaller goals that will escalate up the grid.

Ø       Be sure to include gratitude and enthusiasm, joy, & happiness at every success step. 

Here is an example: 

I enthusiastically and gratefully accomplish 12-15 minutes of incline treadmill walking 2-3 times a week. 

I enthusiastically and gratefully accomplish 15-30 minutes of incline treadmill walking 3-4 times a week. 

Culminating with: 

I enthusiastically and gratefully accomplish 30-45 minutes of incline treadmill walking 3-4 times a week. 

Ø       Place realistic time intervals between the grid blocks. (1+ weeks?)

Ø       Document your progress. This is a great way you will truly feel your success.

Ø       Vary your time, interval, incline, food choices, whatever you’re working on to avoid ”roboticism”. 

The variations and percentages allow greater room for success. 

Start where you are, enjoy the climb and create success at every step! 

 

Note:  I use this concept in teaching chronic pain patients to PACE themselves back into wellness.  Often when patients begin to feel better they push themselves too hard and have multiple setbacks.  By using the PACEing grid they are better able to chart their way to an improved level of functioning.