It’s that time of the year again when we begin to think of warmer weather, and that means trips to the beach. And that means, bathing suits. And that means others seeing our bodies. And that means, uh oh.

For some, it also means. “twice-a-days.” You know, working out twice daily. For others, it also means going on “DIEt’s,” and for some, even beginning some sort of an eating disorder that includes near starvation. But all of this does not have to be. Here are three “rules” to consider as you look forward to warmer weather and maybe even trips to the beach.

Rule #1. Focus on the process, not the outcome.

Sure you want to set specific, measureable, attainable, realistic, timely, enthusiastic and rewarding goals (“SMARTER”) for reaching the summer in great shape. But my experience in working with athletes and fitness coaches has taught me that beyond developing a vision, being committed to goals, believing that you can achieve your goals and taking one step at a time, it’s getting involved with the “process goals” -- the small, simple steps needed to achieve success that are most important. Too many focus on the destination and forget to enjoy the journey. The journey, in health and fitness, is what it’s all about.
What steps, actions and techniques are you focusing on to help you assure you’ll reach your goals? Keep you eyes on your form, the strategies you are using for diet for example, and other types of processes needed to be successful. Examples include focusing on recording your diet daily, following certain guidelines for sleep, keeping your back in proper position while doing dead lifts, and enjoying the exercise, nutrition and sleep along the way to your goals.

Rule #2. Never give up. Ever.

"Winning means you're willing to go longer, work harder, and give more than anyone else. "
~ Vince Lombardi
How’s that for inspiration to keep going no matter what? As long as you are alive, anything is possible. It’s not an all or nothing game during April, May and June, it’s about getting back up no matter how many times you’ve slipped. Make it a lapse, not a relapse. Don’t sell yourself short. OK, so you had that extra piece of cake or more pasta than you promised yourself you would have (process goal). Don’t let a slip destroy your plan.
Giving up means settling for average, or worse. “Forget about it” is for people who are almost there but turn away from the finish line. Being your best is definitely available to you…if you don’t give up, ever.
Seth Godin, author of “The Dip,” advises, that the “dip” -- the boring, difficult, inconvenient time after the excitement, positive feedback, and the fun of a new goal has worn thin – is designed to keep you out of the inner circle of winners. He advises determining which dip is the right challenge for you and to stick with it, never give it up, no matter what. Ask yourself, “Am I panicking?” “Who am I trying to influence?” and “What sort of measureable progress (process goals) am I making?” Expect the dip, or lapse, gather your resources, find a coach, and keep going!

Rule #3. Talk rationally (accurately) to yourself at all times.

Recognize that your body hears your every thought. That’s right, whether it’s about diet, exercise, your self-image, your health, your fitness, it’s clear that your body has superb “ears.”
Your body’s “ears” don’t hear words specifically, but rather forms of energy, pictures and emotions. The mind-body connection is so strong and the body’s “ears” so accurate, that every thought you have can be reflected in your health. It’s as if your body believes every word you think.
So here are 7 thoughts that I know will help insure you’ll meet your summer season health and fitness goals.
1. I feel great
2. My body is becoming leaner and stronger
3. I find it easy to eat the right foods
4. I love eating right
5. I love working out
6. I am healthy and have a ton of energy
7. I have a fit body

Author's Bio: 

Michael R. Mantell earned his Ph.D. at the University of Pennsylvania and his M.S. at Hahnemann Medical College, where he wrote his thesis on the psychological aspects of obesity. His career includes serving as the Chief Psychologist for Children’s Hospital in San Diego, and as the founding Chief Psychologist for the San Diego Police Department. He also served on the faculty of UCSD’s School of Medicine, Dept. of Psychiatry.
After retiring two years ago from practicing clinical psychology for 40 years, he has become a highly sought after transformational behavior and leadership coach and accomplishment mentor for senior executive business leaders, professional and elite amateur athletes, and everyday folks seeking personal well-being, optimal health and professional empowerment. He has worked in the media for nearly 40 years, appearing on every major talk and news show, and has been interviewed in, and written for, every major health and fitness magazine/website.
Michael is a member of the Scientific Advisory Board of the International Council on Active Aging, the Chief Consultant for Behavior Science for the Premier Fitness Camp at Omni La Costa, and served as the Senior Consultant for Behavioral Sciences for the American Council on Exercise.
Michael is an Organizational Advisor to Fitwall, Rock My Run, amSTATZ, Outburst Mobile, and speaks regularly for Rancho La Puerta and the Asia Fitness Conference in Bangkok, in addition to numerous other fitness-health organizations throughout the nation. He has been a keynote speaker for the University of California’s system wide “FitCon” and for UCLA’s “Stress Less Week” as well as for the Transformational Leadership Council.
He is a best-selling author of three books including the 25th Anniversary updated edition of his 1988 original “Don’t Sweat the Small Stuff, P.S. It’s All Small Stuff,” and his 1996, “Ticking Bombs: Defusing Violence in the Workplace.” He is listed in’s 2013 “The 100 Most Influential People in Health and Fitness.” His fourth book, “It is ALL in Your Head” is his current project.