Where is the plantar tendon and what purpose does it serve?
The plantar tendon runs the length of the bottom of the foot, spanning from the base of the toes to the front of the heel. If you think of the arch of your foot as a bow, imagine the tendon as the string. The two ends of the bowstring attach at the base of the toes and at the front of the heel bone by means of fascia, a fibrous membrane.

The plantar tendon keeps the arch of the foot from flattening completely when the foot is bearing weight, thus providing cushioning and shock absorption when you’re walking, running or standing; the tendon also allows you to point your toes.

What is plantar fasciitis and what causes it?
Plantar fasciitis is an inflammation of the plantar fascia, that connects the plantar tendon to either the heel bone or to the base of the toes. It can be caused by any motion of your legs that creates a pull on the plantar tendon. That means walking or running up or down hills, climbing stairs, walking or running on your toes, wearing high heels, and more.

It can also be caused by heel striking, usually a result of over-striding by runners. If you’re landing forward with each stride, you’re very likely to land on your heel. Landing this way can create a force on your heels of up to 6 times your body weight with each step, in a very small area to be absorbing so much pressure.

Another way that runners end up with plantar fasciitis is musculoskeletal in origin. On the back side of your heel is the attachment of the Achilles tendon, which runs up your calf. If your calves are tight, or your achilles tendon is significantly inflexible, you will pull and tighten the plantar tendon and weakening the attachment of the fascia to the bone as you walk.

If for some reason the plantar tendon is pulled beyond what the fascia is capable of holding, the fascia forms micro-tears and begins to pull away from the bone. This will cause the fascia to become inflamed.

If the plantar tendon is consistently over-stretched for weeks or months, the body begins to add calcium at the location of the attachment between the tendon and the heel. Over time, enough calcium is added to actually build more bone mass in that particular spot on the heel, and you end up with a heel spur, which is more serious than plantar fasciitis, and sometimes requires surgery.

Other causes of plantar fasciitis can include:

• Inflexible, worn out shoes, or shoes that bend in the middle instead of the ball of the foot.
• Low arches, or coincidentally, high arches
• Being overweight
• Spending long hours on your feet
• Tight calf muscles or tight and stiff ankle ligaments
• Walking barefoot in soft sand for long distances

What are some ways to prevent plantar fasciitis?
Learn to relax your lower legs, especially your ankles and calves, whenever you’re walking, running, sitting or standing. Tension held anywhere in your legs or glutes will pull on the plantar tendon when you move. As you run, always keep your entire lower portion of the leg as limp and relaxed as possible through every phase of every stride.

If you’re a runner, you should also be mindful of landing with a midfoot strike. If you’re a walker you should land on the front of your heel and roll forward onto the balls of your feet. Never strike on the back of your heels when walking. Make sure you have a straight posture line and that your pelvis is level and that you are landing with your foot directly under your center of mass.

Don’t reach forward with your legs when walking or running. Let your upper body lead and let your legs follow. This will help you maintain more of a midfoot strike and avoid all that pounding to your heel, which is one of the biggest culprits in plantar fasciitis.

Additional tips to consider:

• Shorten your stride length when walking or running.
• Walk and run on flat surfaces as much as possible.
• Avoid hills, trails and uneven surfaces when running and walking
• Avoid stairs if in discomfort; treat yourself to an elevator occasionally!
• Improve the flexibility of the calf muscles and achilles tendon which pull on the plantar tendon
• Get a foot massages. The deeper, the better!

Treatment if you are in acute pain:

• Soak your heel in a bowl of ice water (5-10 minutes) twice daily until the pain subsides.
• Scrunch towels or pick up marbles with your toes.
• Take Ibuprofen for treating inflammation, but avoiding dependence after several days.
• Walk barefoot across a coarse gravel surface. If the idea makes you wince, do it in socks. This will vastly accelerate the healing process, as it keeps the plantar tendon supple.
• Orthotics can help reduce the pain on the bottom of the heel, but be mindful that they will not fix the reason why you have plantar fasciitis. If you don’t want to be tied to orthotics for months or years, you’ll need to change the movement habits that are causing the problem.

All of this hopefully will set you on your way to preventing plantar fasciitis or gradually ridding yourself of this very common, and very annoying problem. Rest is your friend when dealing with plantar fasciitis, but understand that it is liable to come back if you fail to strengthen the area after the point of the initial injury.

Three weeks ago, my boyfriend of three years finally popped the question! Among all of the congratulatory drinks and the stress of exhaustive planning sessions into the night, I guarantee you that I have gained more than a few pounds.

My girlfriends and I have been making trips to bridal boutiques and shops around Charleston looking for the right dress, and I believe I have found it.

The only issue: it is form-fitting, and I have nothing less than a 3-month-old beer baby kicking like a soccer player from underneath the folds of fabric. After a productive day of dress shopping, I realized that I have some work to do to ensure that come March 17, 2011, every picture we take, from every angle, is as flattering as possible. There is no more time for excuses when all of your time is taken up with budgeting and mailing invitations…on top of your day job.

In my experience, having a goal date is a great way to get your healthy habits in gear. Do you have a vacation coming up? A special event? Determine how many days you have until the big day and make a plan to achieve the goal you set for yourself. From there, you will have practiced your new, healthy habits enough that you can carry them past your big day into the rest of your life.

I have 220 days, as of today, to trim down and tone up. A very wise man once said that a wish is just that until it’s written down, so here is my plan, in concrete terms, in my effort to make it a reality:

1) I will cut out all soft drinks. Though I have started this before, I have dipped my toe off the wagon a time or two into the caramelly, bubbly abyss. No more.
2) I will do at least 20 minutes of cardio at least five times a week. I can always exceed that, but that will be my minimum.
3) I will do toning exercises such as free weights, squats, sit-ups and push-ups everyday.
4) I will eat more protein and less fat. I will use more spices and less salt.
5) I will give myself one day a week that I can reward myself.
6) I will keep things in perspective. If I fall off the wagon, I will remind myself that tomorrow is another day and all is not lost.

After 220 days of these practices, I will have undoubtedly lost weight, toned my arms and tummy, and will be content with my self-image. Not only will I feel healthy, I will be able to walk down the aisle with that beautiful dress on towards my future husband with pride.

Make your own plan. Make promises to yourself – and keep them. What do you want? How are you going to get it?

About the Author: Ashleigh McHenry is the owner of Pash Creative, a freelance outfit specializing in writing, logo design, graphic design, social media and marketing for small businesses. You can follow Pash Creative on Twitter and Facebook.

The idea that primitive running is better running has been suggested before by proponents of barefoot running, alleging it actually decreases injury. It’s also the driving idea behind shoes such as the Nike Free and Vibram Five-Fingers.  And here’s food for thought with runners today: over 90 percent of runners training for a marathon experience injury according to statistics in the article.

When you start to think about it, though, the contention that running shoes (in part) are actually making us worse runners should kind of make sense. Think about it this way: Nike started business in the late 1970s. Meanwhile, humans were running around a lot of centuries before that, their feet shod in some very minimal items.

Yes, those humans most assuredly got injured, but they had to run – thousands of years ago, they had to run at some point for survival, and did so (or else we wouldn’t be here) without injury or massive problems. And yet today, with all of our technology, science, and knowledge (not to mention these high-quality running shoes), 90% of marathon runners get injured training for something that they attempt  in their leisure time? As our running shoes evolve are the wearers actually devolving?

Unfortunately, we can’t really answer the question. After going back and forth on the issue, from what we’ve seen with clients and friends, the issue of high-tech running shoes vs. low-tech running shoes vs. barefoot running is a very personal preference and matter. What works miracles for one runner may wreak havoc on another. It can be a maddening process trying to find the ideal way to address your feet, and experimentation to too great a degree can be costly in terms of injury and discomfort, in its own right.

How do you prefer to run? Are you brave enough (smart enough? stupid enough?) to run barefoot? Do you prefer the latest, highest-tech pair of running shoes? What are your thoughts?

Be Prepared for a Little Discomfort
Some beginners have difficulty running faster because they’re afraid of feeling uncomfortable. But one of the first steps to getting faster is to learn what it feels like to pick up the pace. When you’re pushing yourself during speed training, expect to get out of breath and feel your leg muscles burning. That’s a good thing!

Your pace may never end up being this fast...

Now, achy joints, a stiff back, or knee pain are signs that you are pushing too hard – but muscle soreness and an elevated heart rate are part of the challenge if you are trying to improve your pace. Listen to your body, but don’t be afraid to push it!

Increase Your Stride Rate – not Length
If you can increase your stride turnover, you’ll run faster. The more steps you take, and the quicker you take them, means the more ground you are apt to cover. Increasing your stride simply puts your legs at an unnatural position, rather than speeding you up in any significant way.

Start by running at about your 5K pace for 30 seconds and counting every time your right foot hits the ground. Then, jog for a minute to recover, and run for 30 seconds again, this time trying to increase the count by one. Repeat this several times, and try to add another step each time.

Use Interval Workouts
Interval workouts are a fun way to work on your speed. You can do track workouts, such as 400m (one lap around the track) repeat runs. After a 5- to 10-minute warm-up, alternate between running one 400m at your 5K pace and jogging one slow, easy recovery lap.

Start with two or three 400m repeats (with a recovery lap in between each), and try to work your way up to five or six. Or, if you’re running on the road instead of a track, you can use lamp posts or telephone poles to mark your intervals. After warming-up, try sprinting for two lamp posts, then recover for two more. Keep repeating the pattern until you’ve covered a mile.

...but there are ways to improve what you can!

Finish with 5 to 10 minutes of cooling down. If you’re not sure what your event-day pace should feel like, run at a pace that feels “comfortably hard” – like you are competing against others and pushing a little bit quicker than on any normal day.

Try Hill Training
Hill sprints (or jogs) are an efficient way to build running strength. Find a fairly steep hill that’s about 100 meters long. Run hard to the top of the hill, and slowly jog back down. Start with 3 to 4 repeats once a week, and gradually work your way up to 6 to 7 of them, with as little rest in between as possible.

Lose Weight
If you’re already trying to shed some pounds, here’s more incentive: Research has shown that, on average, runners get two seconds per mile faster for every pound they lose. So, for example, a 10-pound weight loss would shave almost one full minute off your 5K race time!

Don’t Forget About Rest Days
Don’t assume that running hard every day will make you faster. Rest is critical to your recovery and injury prevention efforts, so don’t forget to take at least one day off completely each week.

Your muscles actually build and repair themselves during your rest days, and break down on the days that you exercise. So, if you run every day without taking days off, you won’t see much improvement, thereby setting up the stage for a plateau effect.

The body stores carbohydrates for use in the liver and muscles in the form of glycogen. This carbohydrate store is basically human “starch” and is able to break down to fuel the muscles during high intensity exercise, and maintain blood glucose levels. In the non-carbohydrate saturated state, an untrained individual consuming an average diet is able to store 100 grams of glycogen in the liver, whereas muscle is able to store about 280 grams.

Muscle glycogen is committed to be used by muscle and cannot assist in maintaining blood sugar. Therefore should no additional carbohydrate be ingested during prolonged exercise, the task of maintaining blood glucose levels rests firmly on the liver’s glycogen stores. Even with full glycogen stores, a less conditioned athlete’s liver will be depleted of carbohydrate within 100 minutes of continuous moderate intensity exercise.

Once liver glycogen levels begin to drop, and exercise continues, the body becomes increasingly hypoglycemic – mainly because blood glucose is depleted faster than it is replaced. Liver glycogen depletion and subsequent hypoglycemia are the primary factors affecting fatigue and performance during extended races, especially in instances where muscle glycogen levels are low as well.

The amount of additional carbohydrate that is able to be stored in the body is dependent on diet and conditioning. A conditioned athlete’s muscles are much more efficient at storing carbohydrates than those of an unconditioned competitor. In saturating the muscle by consuming high levels of carbohydrate, the athlete increases their time to hypoglycemic fatigue by a significant margin.

Several methods for carbohydrate loading exist. The most familiar method is the traditional “glycogen stripping” or carbohydrate-depletion/loading method. This method involves the athlete exercising to exhaustion the sixth day before a major competition and for the next three days consuming a high protein-fat, low carbohydrate diet. On day three, the athlete again exercises to exhaustion but for the following three days consumes a high carbohydrate diet.

The aim of this method is to severely deplete the glycogen reserves of the body to cause a “super compensation” effect in carbohydrate stores. Research has demonstrated, though, that this glycogen stripping method may not be necessary to achieve optimal carbohydrate saturation, and that this super compensation effect may not even occur.

Athletes simply consuming a high carbohydrate diet for three days prior to competition resulted in carbohydrate stores comparable to those individuals who performed the glycogen stripping method. In addition, the amount of training performed before the start of the traditional regime has little effect on the resulting carbohydrate stores. Therefore, a well-conditioned athlete may need to do little more than consume a higher quantity of carbohydrates in the three days before competition to receive full benefit.

Optimal carbohydrate loading can be achieved if approximately 600g of carbohydrate is consumed daily for two to three days. It is of little matter if the extra carbohydrate is consumed as simple (glucose) or complex (starch) carbohydrate. Most carbohydrates are digested quickly and enter the bloodstream via the intestine much the same as if glucose had been ingested. Replenishment rates are higher immediately after exercise due to increased insulin sensitivity.

The amount ingested should be about 50 to 80 grams, starting immediately after exercise and repeated every two hours, and continuing for the first six hours. Full glycogen replenishment is usually achieved within 20 hours using this method. Full replenishment of glycogen after an extended event may take several days longer due to muscle damage resulting from repeated cycles of concentric and eccentric contractions.

With the benefits associated with carbohydrate loading it may be helpful to mention one notable disadvantage. Glycogen storage is associated with water retention. Every gram of glycogen stored is linked with 2.7 grams of water. Therefore, a well-conditioned athlete with glycogen stores approaching 800 grams will find their body weight six pounds heavier at the start of a race. This body weight has implications on running economy and performance.

As muscles and other organs oxidize the glycogen stores during exercise, the stored water is released into the body. This may complicate fluid requirements, requiring the athlete to consume less than a non-carbohydrate loaded competitor.

A possible solution for water retention and weight gain is for the athlete to load to a lesser degree and ingest an electrolyte-enriched drink during exercise to help maintain blood glucose and electrolyte balance.

Carbohydrate loading should be viewed as an effective and simple method for improving performance and endurance during extended duration events. Increasing body carbohydrate stores before competition ensures sufficient energy to avoid hypoglycemic related fatigue. What about you – do you carbo-load before distance events?

When we ask runners why they don’t lift weights, the answers are always the same. They feel that the additional pounds added from strength training will be decrease their performance on the track. This is a common misunderstanding. The truth is that the additional strength and power output gained from the muscle mass far outweighs the stress of carrying a few extra pounds – if that even happens with an endurance-based program in the first place.

Furthermore, the ability of an endurance athlete to gain lean muscle mass is limited by an endurance-based program (i.e., since they run so much anyways, they fail to put on “too much” muscle during strength training), as well as the fact that most runners are not genetically predisposed to significant gains in mass.

Although it is true that a lot of training time needs to be dedicated to running, you must also take into consideration the efficiency of your running. Specificity is a concept in physiology that, in effect, says you get that for which you prepare. Therefore, if you want to run faster, it holds that you should be out running.

This is true if your running efficiency can be improved or your power output increased. Then you can easily see that incorporating a strength training program or strength training in a more functional manner can be of great benefit.

The few runners that do enter a gym to strength train usually do so in a dysfunctional manner. They train in a seated or lying position. They train in a single plane of motion for a multi-planar event (running), and when standing, they train on two legs for a single leg event. After all, running takes place on a single leg! Although any strength training can be beneficial, especially for an untrained runner, training in a functional manner will produce great results.

What exactly does this mean? Simply put, this means training movements – not muscles. Functional training has become a buzzword in the fitness industry; it is basically conditioning the body consistently with integrated movement to your specific sport. The human body works as an integrated unit rather than one body part at a time, and therefore should be trained as a unit. Could you imagine going out for a ten mile run and not bending your knees to isolate your hips? Of course not! Take the same philosophy into the weight room.

As for strength training making you “bigger, muscle bound and slower,” it simply will not happen on a high-running volume, endurance-based program. Furthermore, training functionally is more likely to bring about neurological adaptations (muscles working together in concert to a specific athletic purpose) than actual muscle growth (like a bodybuilder).

When considering volume during training, one needs to step back and look at efficiency again. When efficiency improves, then volume can decrease. You are getting an improved product on the track, by improving your efficiency through resistance training.

Basic running facts:

• Running occurs one leg at a time.
• Running is a sport of reaction to the ground.
• Running is made possible by the body’s structural and neuromuscular cross-wiring of the shoulders and hips; we run shoulder to opposite hip.
• Running speed is, very simply, stride length by stride frequency.
• Stride length is the dominant factor in running speed.
• Stride length is a function of strength, power and flexibility.
• Running efficiency is the great equalizer; less oxygen and lung capacity needed to run faster.
• Collectively, stability and balance are the guiding system of the power needed for a longer stride length.

NOTE: We run from the inside out – not from the bottom up. The core of the body is “command central” during all human movement, especially running. The core controls the rotational mechanics between the upper and lower extremities (and thus, between running efficiency and stride frequency) and the force production of the lower body (in other words, stride length).

An approach to strength training for runners:

• Incorporate single leg training (e.g. one-legged squats, walking lunges, and balance drills).
• Train in a standing position – you don’t sit when running, do you?
• Train diagonally – opposite hip to opposite shoulder – just like you run.
• Emphasize the transverse (i.e. rotational) plane of motion – it dominates running.
• Focus on “pulling,” not “stomping,” power for improved stride length.
• Focus on foot-plant balance and stability to minimize “power leaks” at plant.
• Focus on power and metabolic conditioning.
• Focus on initiating and controlling running from the core of the body downward.

Remember, the ground will give back to you exactly what you provide. If you fail to strength train for better stride length and joint protection, and your feet pound the ground, “leaking” power, the ground will give you back joint pain from the repetitive painful landing spots. As you strengthen your legs, back, and core, and you “pull” the ground, rather than “stomp,” the ground will cease causing you joint problems – and your personal records will improve.

Beginner Tip #1: It is never too late to start running

Whatever your age, exercise is good for you. Regular exercise gives you so many benefits, including: more energy, better sleeping patterns, weight loss, a lower chance of getting a heart disease, and a lower chance of getting cancer.

By the way, ever checked the number of so-called “veterans” in 5k results? The vast majority of the running pack consists of people age 35, and older. It is never too late to start running, and start running well!

Beginner Tip #2: Visit your physician

Before you start your running program, pay a visit to your physician. This is always a good idea, but especially if you experience any of the following conditions: significantly overweight, history of heart problems, completely untrained (i.e., truly starting from scratch), breathing problems, chronic fatigue, or people over 50 years old.

Beginner Tip #3: Start with a run/walk program

Some people will never start their exercise program, because they don’t know how to start running. We find many people fell that their runs “don’t count” if they can’t run for 30, 40, or 50 minutes without stopping.

All of our client’s prescribed running schedules consist of both running and walking. When you start off, especially when you are completely untrained, you will not be able to run far distances. It is not wise to do so, anyways, because you put yourself at the risk of running injuries and health problems.

Therefore, start slowly, and find out you can still make fantastic progress in just a matter of weeks! Run for two minutes, walk for ten. Repeat. As you build up endurance, you’ll find that (slowly) you are able to run for longer periods of time, and walk less.

Beginner Tip #4: Keep a running log

For many runners, keeping a running log is an excellent way to keep track of their progress. In a running log you enter basic information about your runs. This information typically includes distance, time and type of workout. You can also be more comprehensive and regularly put in your weight and pulse.

It is extremely motivating to see your mileage increase and your weight and pulse decrease as your running program progresses! Just a tip: you don’t need to go off buying a running log. You can easily make up your own training log with pen and paper or in a computer spreadsheet.

You can also use an application called Endomondo, which tracks runs on your smartphone using GPS technology. It will track for you pace, distance, time, and even calories and heart rate if you hook it up to your heart rate monitor!

Beginner Tip #5: Listen to your body

Of course, when you run you are bound to get tired and experience muscle pains afterwards. That’s fine – to a certain extent. However, during or after your run, if you feel dizzy, or you experience pain in your chest area, back, or legs, use caution.

Immediately stop running and rest or walk for a bit until you feel better. Cut back on your training load or stop it until the pain has ceased. Check with your physician if you keep on experiencing pain or if you are feeling unsure about anything.

Take care of yourself. Running is a great healthy activity, but in your enthusiasm (too much too soon) you can harm yourself. Learn to listen to your body and you will be your own best coach!

Beginner Tip #6: Set goals and celebrate progress

One of the best ways to keep motivated is to set attainable goals for yourself. This can be anything: Lose weight, being able to finish a 5K race held 12 weeks from now, improve your personal record on the 10K with 30 seconds this year, and more.

Whenever you reach a goal be proud of yourself! Give yourself a compliment and treat yourself to something. Basically, anything tangible or intangible that gives you the feeling you have done well. A nice warm bath, a good meal in your favourite restaurant, or get yourself a running present – a workout shirt, shoes, new music for your running playlist, etc.

Beginner Tip #7: Warm up and cool down

By doing a warm-up, you are letting your body know that it will have to start working soon. It is important to do this so that your heart and legs can adjust properly. Don’t sprint out the door, but start with a brisk walk, followed by very easy running for a couple of minutes. Then stretch.

At the end of your workout take a couple of minutes to cool down. Run very slowly or walk the last minutes of your workout, and end with stretches. This will improve your recovery rate and reduce muscle pain.

Beginner Tip #8: Cross train

Running is good for you. However, your legs have to endure a lot while running. Every step you take, the impact on your legs is two to three times your body weight. Therefore it is wise to incorporate a slow build-up and optional cross training in your running program.

Cross training is any different form of activity which isn’t running like riding a bike, swimming, hiking, walking, going on the elliptical machine, strength training, and more.

Cross training is great. It is still helping you increase your fitness, and improve your lung capacity, while giving your running muscles (and joints) a much-needed break.

Beginner Tip #9: Involve your family

You are making a good decision to start running on your own. Regular running training is important for your progress. Sit down with your family, inform them of your decision to change your life for the better, and work out the best times for all parties to do your training. Stick to these times and have your family there to remind you of your training as well!

Even for experienced runners the hardest part of running is getting out of the door! Make your family push you to keep to your running schedule – and if they’re interested, take your loved ones on the run with you!

Beginner Running Tip #10: Find a buddy

We just mentioned that the hardest part of running is getting out of the door. When you have a buddy who is running with you, you don’t want to let each other down and you will do what is needed; you hold each other accountable for success. Moreover, your running buddy will help you to keep to your goals.

In the meantime, check out the 5k/10k schedule for the Charlotte area in the fall – there are plenty of races to take part in, whether you are just a beginner looking to do your first 5k, or a more advanced runner looking to improve on your splits!

Last time we updated you guys on some of the stuff we were doing outside of personal training, we had picked up a couple of writing contracts with some local websites, blogs, and publications. Well, that list has grown!

Below is a list of the websites, blogs, and publications we are writing for, links to their sites, and what you can expect from us. To keep up with published articles, simply go to our In The Media page, where we will list every article we write for all these publications!

Carolina Health and Fitness Monthly
We’ve agreed to do a monthly feature for CHF Monthly magazine beginning with their August issue. You can pick up CHF Monthly at hundreds of storefront locations around Charlotte and Lake Norman!

Carolina Family Healthcare
We’ve agreed to write some general health, fitness, and nutrition articles for Dr. Dino Kanelos, who operates one of the biggest medical practices in Charlotte out of his Ballantyne office.

CLTBuzz
We’re writing some great Charlotte-focused stuff for CLTBuzz, including park reviews of all the major parks in the Charlotte area!

Mommyality
We’ll be providing Charlotte-based website Mommyality with some great content regarding fitness for women, mothers, and children.

Healthy Home Market
We’ll use our nutrition and health expertise to write on some technical subjects for the Healthy Home Market website and blog!

MommyB Knows Best
Similar to our work with Mommyality, above, we’ll be providing Charlotte-based super blogger MommyB with some great content on fitness, health, and exercise, specifically focused on new and expectant mothers! We’ll also be writing on a variety of topics related to clean eating, NoFizz Charlotte, and more!

Maybe you’ve heard that a difficult undertaking is “like eating an elephant.” We’ve worked with many different people from many different walks of life, with all kinds of different fitness goals. There is a common sentiment when we begin working together, and it goes like this:

There’s just too much! I need to make sure I am taken care of. I need to eat perfectly. I need to get enough sleep. I need to make sure my work responsibilities are still a priority. I need to spend time with my family. And somehow – in the midst of all that – I have to perform a small miracle to exercise consistently, even when I don’t feel like it. How can I possibly do all that? I don’t have time to sit down and develop this plan. It would take me a solid six weeks of work just to get my mind organized!

When exercise is beginning to feel like an uphill climb…
Does that sound familiar? Can you hear some of yourself in that tirade? You’re not alone. You will probably never find the time to do it all, if all you’re focused on is how to do it. Why? Because your focus is off. It doesn’t matter how many times you release your arrow of good intentions, you’ll never hit the target if you’re not aiming at it. Oh sure, you may get lucky every now and then, and hit the target out of sheer luck. It happens. But you’ll never achieve consistent, predictable results if you don’t take careful aim each time.

You Won’t Hit a Target if You’re Aiming at the Sky
It’s not about how. It’s about what. The problem is not how to eat the elephant. It’s identifying the elephant in the first place. Once you’ve identified the elephant, then you can focus on having a system to prioritize where you’re going to start.

You need a vision of what you will look like when “the elephant has been eaten.” Without the vision, nothing you do will make much of a difference. You may make some small changes, and you may even see some good results of those changes. But without the vision, you will never truly become great. You have to stop focusing on the work, and start focusing on the goals.

Focus on the Results, Not on the Work
What is your vision of your body? What do you want it to be? One of your most important jobs is the development of your vision. That’s it. Your job, your role, is defining what you will look like when your regimen is finished, and putting that plan into place.

Approach that Elephant Strategically
To determine what “bite” you need to take first, you need a strategy. With a defined strategy, you can choose where to start. What is your system for prioritizing? Without that system, you’ll get stuck in reactive mode. You’ll develop whatever system seems most important right at that moment. You’ll deal only with your biggest frustration that minute.

And while you’re putting together a system to deal with that frustration, five more problems will show up, each seemingly more important, more vital to the survival of your regimen than the one you’ve started working on. You need a system to prioritize. You have to pick and choose your battles.

Which center needs the most attention in your body or life this week? Focus there. Spend an hour thinking about all the methods of implementation you will need to correct that specific problem, and write them down. Rate them on a scale of 1-10: which is more important than another? Sort your list by the most important ones, and select just one system to develop right now. Repeat this process regularly, starting each time with the question: “Which center needs the most attention in my health this week?”

Take small bites out of your elephant. Take the right bites. But most importantly, determine what your elephant will look like when you’ve eaten the whole thing this will help keep you focused on the results, not the work.