A Start-To-Finish Guide to Behavior Change.

When working with my clients the most common thread is starting a new habit and sticking to it, changing the behaviors they have been carrying for years and being consistent with the new ways of doing. 

After all this years, learning, studying, applying myself and seeing others fail and succeed today I wanted to share in depth how there is a “simple” way of actually succeeding in behavior change.

Personally, I believe it all comes down to, HOW BADLY DO YOU WANT IT? 

If the desire for and the feeling of that reward is bigger than the fear of getting out of your comfort zone chances are you are a winner, if you’d rather stay in the couch and complain then…well…you know the story.


In this start to finish guide to help you with behavior change I will share 5 simple, effective, steps to conquer once and for all any obstacle your mind is placing in your way.

Again, your beliefs shape your reality, so if you think you will remain stagnant and never conquer, that’s a self fulfilling prophecy because you will feel demotivated and give up. If, on the other hand, you have a deep belief that you can achieve anything then you will indeed, achieve anything you set your mind to. 

There are 5 stages to behavior change. Two researchers named Prochaska and DiClemente developed a way of describing it in what they called the Stages of Change Model. Though originally developed in the context of smoking cessation, it’s five stages actually describe the process by which all behaviors change.

Stage 1) 

Denial and resistance. You might be told that something needs change and yet deny the fact that you need help, why would things be going wrong if you are feeling ok? WRONG! You are comfortable and living in habit that doesn’t mean that you are doing well. If you choose to see every trigger as a messenger and are willing to investigate why you are being triggered then you will move on to the next stage and evolve.


Stage 2) 

In this stage you know you have to change something and you are contemplating the idea of changing. The key here is to find a deep reason why to change, and it has to be personal and motivating. For some of you going to the gym is a burden, if you shift the preception to training for a longer, happier and better life or being able to run with your kids, or to stop beong jealous of those beach bodies…whatever motivates you is what will kick your ass, not what you are supposed to do but what you deeply feel like you have to do.


You will find obstacles at this stage – I’ve seen couples, one trying to loose weight and the partner bringing cake post workout – , remember that you come from doing things a certain way and everything around you is used to you being a certain way, the same way is hard for you to change it is as well for your environment because you changing means that they will have to change or, you will organically move on. You will succeed if the reason why you must change is stronger than the obstacles. 

Stage 3) 

Determination. At this stage you are full on preparing, getting ready for action, determined to breakthrough and change your ways. In my case it meant cutting of smoking, drinking, going out and sleepless nights. It wasn’t overnight, I had to be really fed up with my situation and be triggered by a sudden death for me to act. Once you are ready and filled with the belief that you can change then you take action!


Stage 4) 

Wisdom comes from experience and action is wisdom. One day you wake up and you are consistently going to the gym, the battle is mental this time though, you are going to the gym consistently, start comparing yourself to others, suffer the fight of feeling not good enough, you continue showing up and even though every demon will try to defeat you, there you are, changed!


Stage 5) 

Consistency and maintaining the behaviors require you to be abstinent and far away from temptation, whatever your temptation is or was. If you were addicted to porn you will have to be away from it and be aware of what triggers you to relapse. 


Because, yes, you will relapse and relapse isn’t failure as long as you don’t give up. Every time you fall you can learn from it and rise up stronger. The thing is the more determined you become, the higher goals you set, the more challenging the outcomes, the harder the battle, the stronger you become and the less and less relapses you will have. 


Know yourself, know your strengths, know your weaknesses, know what makes you say F*** it and throw the towel and know what keeps your fire lit! 

Changing your behavior is not a punishment, discipline isn’t suffering, embrace pain as part of growth. Changing is for good and for the better. When I see an athlete sweating his or her ass off, or a boxer fighting for a title, I see greatness, that sweat, pain, blood and tears is what makes the reward so addictive.

When bettering your life it feels painful because old ways must die, the old you must die,  your character, ego driven, must die and that feels painful, it takes balls and it takes courage but what’s on the other side is greatness and that, well, that’s what you were born for 😉 



If you’d like to find out more about my programmes and how can I help you achieve the success you deserve, if you want to see what’s been holding you back all this time email me to iammissfirestar@gmail.com and let’s talk so that I can give you 30 minutes of my time, some advice and a plan to move forward. 





The ultimate 5 TIPS to help YOU stick to a new habit.

For me the key to success is in achieving goals, daily, weekly, monthly and yearly that summed up will make your life the success you dream of. 

Although the definition of success is very broad and personal and here are some of the most succesful people in the world and their own personal definitions of success.

The one that stands out for me is the definition of Stephen Covey, author of “The Seven Habits of Highly Effective People“, a must read if you want to have more resources to speed up your growth:

“If you carefully consider what you want to be said of you in the funeral experience,” he writes in the book, “you will find your definition of success.”

Starting a new habit is hard, being honest with yourself that you must change something in your life is hard, admitting it and taking action towards implementing change is hard. Or that’s what you tend to believe.


Change is hard or so you believe and some of the reasons why you don’t stick to a new habit for long are: 

  • You aren’t motivated enough. 
  • You talk yourself out of it because you don’t really believe you can do it. 
  • You are not consistent enough and after starting you miss a few days and get back to being where you started. 
  • You listen to others who aren’t where you want to be but they are your friends or family and they must want you good so why give you a bad advice, right? WRONG!
  • You start too many new habits at a time and don’t follow through.  

The list could go on and on because the list of excuses we make when we don’t want to face the truth is endless. 

Here is another truth for you, starting a new habit can be easy, sticking to it as well, and it’s all up to your mindset and developing a consistent routine that will help you achieve those goals faster. 

My first tip that will help you stick to that new habit you want to implement in your life to better it is: start with 1 or 2 habits at a time. Let’s say you want to start meditation and eating healthy, good, introduce both practices in your daily to do list as a must do.


The second tip will be just START and start with small steps, going from eating junk daily to eating whole foods takes a lot of will power so start with a meal a day, few poses of yoga, 30 minutes of exercise or meditating 10 minutes a day during 4 weeks. After those 4 weeks level up and do 20 minutes of meditation or 2 healthy meals a day, 45 minutes of training etc You get the point.


Third tip? Observe your thought patterns. Watch how your mind talks you out of your new habit. This can happen even to an experienced meditation master, to an athlete, to a successful person, we will be tested, your mind will play all kinds of tricks to keep you in the comfort zone, even if that comfort zone is a place where you are unhappy somehow is better than the unknown. Be self aware and continue moving forward, you are always in control of your choices. 


My fourth tip to help you start a new habit and actually sticking to it is, never ever miss 2 days, never cheat two meals in a row. With this one as always I use my passion for fitness to set the example, let’s say you have started a new diet plan because you have a specific and challenging goal in mind, you are pushing your limits and moving past the plateau you found yourself at (you can apply this to anything in life because whenever you reach a limit in any area of your life that means you are in a plateau, mentally, physically, financially, emotionally or spiritually). So, if you slip one day or cheated one meal, make sure the day after you catch up full on, no excuses, you train harder, control your food intake and make sure you remember what happens if you miss one day. Your mind gets stronger with time and so do your habits. 


My fifth tip? Be accountable, tell your closest friends what you want to achieve, have people around you who will be super honest with you, it’s better to listen to the hard truth than living in a delusion. Be accountable and consistent and you will see results! 


If you’d like to find out more about my programmes and how can I help you achieve the success you deserve, if you want to see what’s been holding you back all this time email me to iammissfirestar@gmail.com and let’s talk so that I can give you 30 minutes of my time, some advice and a plan to move forward.