When it comes to fitness, there are 5 steps for a successful body transformation. However, there are many different types of transformations.  One can transform a business, process, location, or appearance.  Some examples are:

• Remodeling a kitchen or bath
• Freezing water into ice
• Turning a log into an animal statue
• Changing fat into muscle
• Moving from Kansas to Wisconsin

Body Transformation

Transitions are a part of life.  Change happens if we like it or not.  Change will take place either if we plan for it or if we lack any preparation.  Look at the human body.  As we age our bodies undergo many changes including:

• Bones: Bones shrink and lose density, making them more likely to fracture. 
• Muscles: Muscles lose strength, endurance, and flexibility, which can impact balance and coordination. 
• Skin: Skin becomes thinner, less flexible, and more fragile. 
• Height: People tend to become shorter as they age.
• Sensory organs: Sensory organs gradually decline, which can lead to hearing and vision problems. 

5 Steps for Success

We can’t stop the aging process and the natural changes our bodies make.  However, we can slowdown or add to our longevity while aging gracefully.  We can plan for our transformations with these 5 steps.

• Set realistic goals: Set goals that are realistic and clarify the reason for the change. Break the goal down into smaller achievable steps.  Consider obstacles and possible challenges and how they will be overcome.  Ease into your journey and give yourself time.  Body transformations take time, patience and perseverance.
• Eat well and hydrate: Eat a balanced diet that includes protein and whole foods. Eating protein with every meal can help you burn more calories and build muscle. Eating fiber can help you feel full longer and prevent overeating.  Hydration is important for cellular energy, exercise and recovery.
• Exercise: Focus on a variety of activities.  Aim for 30 minutes 5 days a week.  Engage in a combination of movement which includes cardio, flexibility, and muscle building. 
• Sleep: 7 to 9 hours is recommended daily.
• Get a coach: A coach can design a plan, assist with training, and help track your progress.  They can provide support and information for your transformation journey and hold you accountable to your goals.

Levels of Transformation

A journey or transformation has 3 levels of ownership. 

• Compliance- do it just to do it, check it off the list, do it because you must.
• Fidelity-take ownership of the change, understand the reason or purpose.
• Sustainability-look for ways to make it your own and incorporate it into your daily habits.

Bodies transform if we want them too or not.  The 5 steps for a successful body transformation will help you stay in control while achieving your goals.  What level of ownership best describes where you are on your transformation journey?