The Five Essential Stages of Your New Lifestyle Mission


In last week’s article in my new blog series called “The eXercise Factor Blog”, I asked you to think about “where is your current lifestyle journey taking you?” While we cannot control the ultimate outcome of our journey, I believe that we can definitely control the process through the actions we take every day.

I referred to the 4 Key Drivers of Success: exercise, nutrition, knowledge and the X Factor. I said that if you have the X Factor and apply it to your journey, you will succeed! Success refers to the ability to transform your life into a sustained fit and healthy lifestyle which increases life expectancy and improves the quality of your life.

I call this journey “Your New Lifestyle Mission” and in today’s article I am going to walk you through the 5 Essential Stages of Your New Lifestyle Mission.


The 5 Essential Stages


Stage 1 – Your Mission Decision

You should think about your new lifestyle mission as a journey into your long-term future. You need to think strategically when contemplating your mission and you need to think long-term. Put simply, what is the “big picture” for you? What are your longer-term lifestyle objectives?
This could be about your health, your weight, your nutrition or your exercise but it is more likely to be, and should be, about all four of these. These will be very personal decisions; you must choose a mission to ensure you can bridge the gap between your wishes or dreams and your actions.

Stage 2 – Your Current Fitness Level

While the focus of your mission is longer-term, it is equally important to live in the present, especially at the start. Once you know where you are heading, you have to figure out how you are going to get there. You need to have a clear understanding of where you are starting. Your Current Fitness Level is a critically important step if you want to start your new lifestyle mission in a way which gives you the greatest chance of success. You need to be completely honest with yourself in your appraisal of your current fitness level.

Stage 3 – Your Project Plan

Your next task is to select your first project and you should focus on one project at a time. It is considerably better and easier to focus on just one significant challenge. Thus, focusing on a significant new exercise project and a major new weight loss diet at the same time is probably not a good idea; you would have two major projects on which to focus simultaneously. Choosing an exercise project and building in some realistic nutrition and weight loss goals for the duration of the project is a much better way to go.

I have developed an acronym that should be easy for you to remember – P.R.O.J.E.C.T.

P – Plan
R – Results
O – Objectives
J – Journal
E – Execution
C – Celebrate
T – Time Out
The first three – plan, results and objectives – are key elements of Stage 3 – Your Project Plan. The next two, journal and execution, are important elements of Stage 4 – Your Project Implementation. The last two, celebrate and time out, are important elements of Stage 5 – Your Project Evaluation.

Stage 4 – Your Project Implementation

I recommend that you record or journal your projects, starting with your project plans. As project execution is such a broad term, I break it down under the following headings: Showing up, Think positive, Effort is rewarded, Ongoing review, Do this with others and Use charity sponsorship.

Stage 5 – Your Project Review

After all the hard work you put in to get to this point, it is vitally important to celebrate your success. Not only will you enjoy the celebrations but they will reinforce the actions you have taken and you will most likely want to do it all over again.

You need to take some time out to review and evaluate your results and consider your options before you decide on your next project. Give yourself a break for a week or two to recharge your batteries. You will probably find it hard to completely break away from your newfound love, so of course go out for an easy walk or run. However, don’t push yourself too hard during this time; at the end of your break I want you to be raring to go!

Illustration of Your New Lifestyle Mission

In next week’s blog article I will provide an illustration which will help you with Your New Lifestyle Mission.


The eXercise Factor

You can follow the 5 essential stages of your new lifestyle mission yourself but I encourage you to get a hold of a copy of my book The eXercise Factor so you have your own personal roadmap to guide you on your mission. You can get it on Amazon, including the Kindle edition but if you would like a signed copy you should take advantage of my special offer. I will ship it to you immediately and the price is inclusive of shipping and handling.

Customized 1-on-1 Coaching

In my recent survey, some of you expressed interest in working 1-on-1 with me to help you achieve “Your New Lifestyle Mission”. So I am delighted to announce that I have a small number of customized 1-on-1 coaching opportunities available. This is open to anyone, no matter where you live, but if you live in the Charleston area these coaching sessions can even be face-to-face! Based on your unique personal needs, together we will develop a health and fitness plan to suit your particular set of circumstances. I will be your overall coach, supported by my wife Maureen, who is a certified health coach and who will be your nutrition coach.

To discuss these opportunities email me at and we’ll set up an exploratory call, or, if you live in the Charleston area, a personal meeting.

Until next time,


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