4 Steps To A Successful Transformation


Nx86xdrewssexybody-3Written by: Kavata Kithome

Whether your fitness or performance goals are to lose weight, build strength, or run a faster 5K, establishing the right environment for yourself is KEY for sustainable success.

It’s easy into fall into the trap of believing the idea that every goal has a simple, linear solution: “losing weight equals moving more and eating better,” “toning up means lighter weights for more reps,” “running faster equates to including intervals.” etc. There is some truth to these approaches, but ultimately, they are only parts of the puzzle.

The Big 4

The most important step on any fitness journey is to step back and consider the bigger picture of your environment. All the facets of your environment that impact your ability to achieve your goals and live the life you desire is built around 4 core areas:

1. Your movement

2. Your nourishment

3. Your recovery

4. Your belief

These are what I consider the “big four.”

By taking a look at each of these areas, you can determine whether you are operating in a survival state or in a thriving state.

Note: fitness and performance goals are NOT priorities for your body when you are in survival mode.

In other words, your body doesn’t CARE that your mind wants to look better or lift more, especially when you are not providing it with quality nutrients and restorative sleep. Your body only focuses on what it knows it needs.

Now you may be asking, “what does ‘survival mode’ look like?”

It may be more familiar to you than you think – eating on the run, not getting enough sleep, relying on coffee and energy drinks to make it through the day, not making the time to decompress, engaging in negative self-talk and putting yourself last… It’s things and habits like these that send your body into a “survival” state.

Once there – in conditions where your body is literally doing all it can to even function – it can be very difficult to be successful.

I would argue that if you were happening to be successful under these conditions, it would be at a great cost to you and your body. But I know that if you want sustainable success, making fundamental changes to your environment is important for long-term and lasting fitness and performance change.

The goal is to operate in a thriving state.

What does that looking like?

Waking up with ease and feeling refreshed from a restorative night’s sleep. Enjoying a nourishing breakfast without feeling rushed and even having time to digest your food and enjoy a cup of coffee. You have a non-jittery energy throughout the day that allows you to feel vitalized and confident in tackling the many demands of your day. You are actively engaged in life and being “fit” has everything to do with how you are living your life overall.

It looks like being focused, making decisions that are consistent with your life values and being able to tap into life’s magic.

Taking care of your body’s basic needs for healthy movement, quality nourishment, regenerative sleep and a positive mindset will give you the true edge you need on life. Don’t resolve to sacrifice these crucial needs, just because you think doing so could give you some sort of head start or corner to cut. Successfully and sustainably losing weight and getting in shape have everything to do with your personal environment.

Not convinced? Consider this – there has actually been research done that has proven how a lack of sleep can minimize weight loss and can even lead to poor eating choices.

Simply put, unless your body gets what it needs, it will not give you what you want.

Start changing and updating your environment one step at a time and see just how much your life will start to transform for the better. You’d be surprised just how cooperative your body can be for you when you make sure to provide it with all the basics it needs.

Know any other tips about going through the transformation process and/or achieving goals? Feel free to share with us in the comments below!

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Kavata Kithome
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Kavata Kithome

Health Advocate at One More Step
Kavata Kithome is an advocate for living your best life, full of health and longevity. While working closely with gym owners and personal trainers, she was able to sculpt a well-rounded view of fitness and understands how to incorporate it with a healthy balanced diet. She is a regular contributor to the One More Step Lifestyle brand.
Kavata Kithome
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