<h3><b>When Are Your Danger Zones/Times?</b></h3>
<span style="font-weight: 400;">You approach the supermarket till and unload your weekly food shop onto the conveyor belt, waiting patiently behind the family of four in front of you. You look to your right and see the beautiful coloured wrappers of many of your favourite chocolate bars. You mouth starts to water as you imagine the creamy chocolate melting onto your tongue. Your temptation is heightened because you feel a bit tired, maybe slightly stressed after the traffic you sat in to get here and also now knowing you’re going to hit on the way home. You’re also peckish as its been hours since lunch and you think;</span>

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<span style="font-weight: 400;">“</span><i><span style="font-weight: 400;">mmmm it’s only a small bar, it will be another couple of hours until I get dinner onto the table, I have been good all week so far</span></i><span style="font-weight: 400;"> (even though it’s only tuesday) </span><i><span style="font-weight: 400;">AND I did park miles away from the door like they suggest to get steps in and burn more calories even on a trip to the shops. Ya know what I deserve it, it’s only one small bar, in fact I am going to have that little chocolate bar and the bonus is the kids aren’t here to nick it from me or ask for one themselves so yeah I am gonna have it...’</span></i>

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<span style="font-weight: 400;">You begin to reach for the purple paper containing that sweet sugary fix and you hear your ‘devil’ voice ‘..</span><i><span style="font-weight: 400;">yeah grab that one its gonna taste amazing...mmmm</span></i><span style="font-weight: 400;">..’ encouraging you but then somewhere in the background you are faintly aware of your ‘angel’ voice saying “..</span><i><span style="font-weight: 400;">uh oh you’re gonna hate yourself after that</span></i><span style="font-weight: 400;">…</span><i><span style="font-weight: 400;">put it back!...you will feel bad...</span></i><span style="font-weight: 400;">’</span>

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<span style="font-weight: 400;">You just experienced one of your DANGER ZONES!</span>

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By the way, if you would rather listen/watch then scroll down, I've put the video below.

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<span style="font-weight: 400;">This week we will discuss; </span>
<ol>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">How to recognise them </span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Becoming super aware by using your diary</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">How to plan &amp; be prepared for them </span></li>
</ol>
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<span style="font-weight: 400;">This week we will see how the tools and tactics we have already added to our behaviour change arsenal can contribute to enabling us to change our behaviour even when faced with our own personal </span>

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<strong>DANGER ZONES</strong>

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<span style="font-weight: 400;">But first we need to recognise them.</span>

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<h3><b>What Is A Danger Zone?</b></h3>
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<span style="font-weight: 400;">Danger Zones will differ from person to person but ultimately they are either </span><b>times or places</b><span style="font-weight: 400;"> where your behaviour is hardest to control. Those moments or places where it is hardest for you to resist temptation or stop yourself from falling into the old behaviour pattern you are trying to change. </span>

<span style="font-weight: 400;">They can be few and far between or for some they might be plentiful at certain periods of the day or the week. </span>

<span style="font-weight: 400;">However they are not constant, they are ‘zones’. In other words if they are not constant then that means we can behave differently at other times so why not </span><span style="font-weight: 400;">more</span><span style="font-weight: 400;"> of the time or even ALL the time!?</span>

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<h4><b>Check Your Diary</b></h4>
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<span style="font-weight: 400;">So firstly go back and check your diary notes to see if you can see any of your danger zones. Some may come to your immediately and you just KNOW are a high risk ‘zone’ for you when trying to change a behaviour you don’t like. Others you might begin to notice as you become more aware and look out for them. </span>

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<h3><b>Another Example of a Danger Zone</b></h3>
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<span style="font-weight: 400;">You get home from work and you have had a hard day, you are mentally drained and while this morning you had planned to go for a walk or to the gym after work, right now you feel like a sit down on the sofa. You love your sofa and as soon as you sit down you feel much better immediately, relaxed and glad to be home. So much so that your inner dialogue is going something like this:</span>

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<span style="font-weight: 400;">Angel “ ...</span><i><span style="font-weight: 400;">ok just sit for a minute then I will get off to the gym</span></i><span style="font-weight: 400;">…”</span>

<span style="font-weight: 400;">Devil “...</span><i><span style="font-weight: 400;">you went to the gym last week! Chill out for today, it’s warm and cosy and you feel better here</span></i><span style="font-weight: 400;">..”</span>

<span style="font-weight: 400;">Angel “...</span><i><span style="font-weight: 400;">c’mon you will feel better if you go</span></i><span style="font-weight: 400;">…’</span>

<span style="font-weight: 400;">Devil “...</span><i><span style="font-weight: 400;">neh lie down and get those achy feet up you deserve this after the day you have had</span></i><span style="font-weight: 400;">…</span><i><span style="font-weight: 400;"> go tomorrow</span></i><span style="font-weight: 400;">”</span>

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<span style="font-weight: 400;">Sound familiar?</span>

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<h3><b>Avoiding The Danger Zone/s</b></h3>
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<span style="font-weight: 400;">Once we become aware of when and where our Danger Zones are we then have a chance to consider how we might be able to avoid them or manage them and change our unwanted behaviour pattern. </span>

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<b>Example One</b>

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<span style="font-weight: 400;">You know you will be in the supermarket queue so have a snack before you go shopping (this helps reduce the risk of on the spot purchases too) then begin to remind yourself of how well you’re doing at changing your behaviour. Listen to your inner dialogue, hear both sides and discuss with both why you want to NOT have that chocolate bar today. How great you’re going to feel for NOT buying it. Maybe keep your hands busy with your recycled bags and commit to NOT even looking at them.</span>

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<span style="font-weight: 400;">OR</span>

<span style="font-weight: 400;">Get someone else to shop for you - do your shop online (and not when you’re hungry)</span>

<span style="font-weight: 400;">OR </span>

<span style="font-weight: 400;">Go at a time when you are less likely to queue or can use the self serve aisle to avoid the ZONE.</span>

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<b>Example Two</b>

<span style="font-weight: 400;">Maybe go straight to the gym or change at work for your walk so when you get home you can go straight out.</span>

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<span style="font-weight: 400;">OR </span>

<span style="font-weight: 400;">Walk or train at another time of day, maybe before work.</span>

<span style="font-weight: 400;">OR</span>

<span style="font-weight: 400;">Leave your trainers on the sofa as a reminder and then you can listen to and hear your inner dialogue to clearly state that you want to move more before you sit down for the evening. </span>

<span style="font-weight: 400;">OR</span>

<span style="font-weight: 400;">Put a fitness DVD on and workout in your front room.</span>

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<span style="font-weight: 400;">The conscious effort you make each time you face one of your Danger Zones is vital in conditioning our inner dialogue to hear what you KNOW to be the best choice. The more you practice, the better you get at it. The behaviour changes start to feel easier and more natural.</span>

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<span style="font-weight: 400;">Always document in your diary how it made you feel to make your prefered choice when faced with your Danger Zone. We are very quick to reprimand ourselves but often forget to give ourselves a pat on the back when we do well. Be kinder to yourself, hear the better half of your inner dialogue.</span>

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https://youtu.be/EmIcR7R2xwY

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<b>NEXT TIME: 4 Minute Rule - Breaking The Pattern</b>

And by the way if you are reading this, and you are a personal trainer, or group fitness coach, pilates coach etc then clearly you want to help your clients get better results. So make sure you check out our Biomechanics Coach diploma which can help you, help your clients get even better results in their programmes! <a href="https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split">Just click here to find out more.</a>

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<hr />

<h2></h2>
<h2 style="text-align: center;">Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>
<h3 style="text-align: center;">Want to be able to help your clients move better, move more freely and get even better results on their programmes?</h3>
<p style="text-align: center;">Then <a href="https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split" target="_blank" rel="noopener">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer.</p>
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