A couple of Sundays ago, I headed down to Devonshire Rec to the Sir Stanely Burgess 5km race. I wasn’t running though. I was there to cheer on the participants, particularly the 70-odd runners at the culmination of their Beat The Couch programme.

BTC, organised by Natural Ltd, is a fitness training course that promises to get even beginner runners from ‘couch potato’ to ‘5km fit’ in just ten weeks. It has taken Bermuda by storm and been growing in popularity each season (not surprising, with its impressive track record of a nearly 90 percent success rate).

I love this programme — as much for what is does as how it does it. It does much more than get its participants fit. I stood there clapping and whooping as one by one the Beat the Couch vests ran across the finish line worn by people of all shapes, sizes, ages and walks of life. What I saw on every sweaty face though was the look of real achievement. And pride in the eyes of all their supporters.

I have my own love/hate relationship with running, so I recognise the challenge that a 5km run is — but the accomplishment goes beyond one race. Congratulating some runners as they caught their breath, I asked them how they were feeling. “I can’t believe I’ve done it,” said one. “Ten weeks ago,” said another, “I thought this was impossible. I really didn’t think I’d be able to do it. And I’ve just have!”

“It always seems impossible until it’s done,” the inspiring words of Nelson Mandela. Achieving the ‘impossible’ in just ten weeks. It begs the question: what else could we do? What things have we perhaps discounted for ourselves or lost hope or sight of that we would really like to? What is stopping us from trying? And my favourite question: What would you do, if you knew you couldn’t fail?”

I consider the BTC programme a great model for success. Its strategy and core elements can be translated into any area we are looking to make changes. Here is how it works and why:

A Well-Defined Goal

BTC doesn’t just say, ‘come and get fit’, it works towards a particular target — to be able to run 5km at a predetermined official race following ten weeks of training. It contains all the elements that are deemed to improve achievability in any goal. It is specific, and has a due date, it is measurable, it is outcome oriented, it is clearly stated and written down, it has a realistic time-frame, it can be broken down into action steps, is up to the individual (a self determinable goal) and is ecological (aimed at being beneficial and designed to work in alignment with the individual’s life and circumstances).

Are the goals we are pursuing well-defined?

Expert Help

When undertaking a new challenge, it helps to know as much as we can about what we’re doing: what we might expect, what works well and where there can be pitfalls. BTC offers a team of expert advisors: Catherine Burns with health and nutritional support, the training expertise of Sergio and Chuck and advice and tips from running superstars Chris and Ashley Estwanik. Getting information, advice and strategies from those who have done similar things or excel in the areas we aim to achieve in can save time and energy from learning by our own trial and error. People can be surprisingly generous with their time and knowledge sharing, so it’s worth asking.

The Plan

Once we know what we need to be doing it, we need to work out a strategy and plan to get it done. BTC, for example, has a weekly schedule of meetings and workouts that are set out for the duration of the programme. Creating a plan that builds gradually and has measurable action-steps along the way is a great way to sustain energy and enthusiasm, gather momentum and gain in confidence for whatever we are working towards. committing actions to our diaries in advance, grounds the plan in reality. It allows us to work our other circumstances around it and set up the expectations of others involved or affected.

Flexibility

As much as a firm plan makes us more likely to stick to it, factoring flexibility into it stops us from falling at the first hurdle. Scheduling in contingencies and alternatives allows us to continue taking action despite surprises. If we suddenly can’t make the Monday lunchtime run, we can make up for it on Tuesday evening.

Accountability and Support

One of the highlights of programmes like BTC is the affirming effect of built-in accountability. We often do more for others than ourselves, so when people are expecting us, be they trainers/team-mates/partners or even a buddy, we are more likely to show up than when we are free to talk ourselves out it with no consequence. Arranging deadlines and people to answer to or work alongside can help us keep on-track with our goals and projects. There is a power to camaraderie. Sharing best practice, celebrating successes and having a support network of others who understand will drive us to finish together.

Motivation and Passion

Understanding why we are doing what we are doing, and identifying the benefits we are gaining in the process will keep us at it when the going gets tough. During those times especially, if we are not excited or passionate about what we are working towards, we can lose interest and momentum. It is the fire in our bellies that sustains us though all the prep work and organising and conjures the necessary energy to get it done. If we waiver, we can surround ourselves with people who are so passionate about what we are doing that it is contagious (like Catherine and her team).

A Sense of Humour

Is it necessary to get the job done? Perhaps not, but it sure helps the process. Trying to outrun the Estwaniks as they push an actual couch around the racecourse… is brilliant. If we can make what we are doing enjoyable, as Mary Poppins says, ‘you find the fun and snap! The job’s a game’. Humour and laughter have tons of benefits from strengthening relationship bonds by sharing it, to strengthening our immune system, boosting energy and diminishing pain and stress. Whether the goal is to run 5km or invent a new space rocket, having a laugh doing it will always help.

Well done to all the folks who Beat The Couch this spring! You are an inspiration. And congratulations to Catherine and her team for another fabulous programme, and modeling the keys success which we can all benefit from.

For more information on upcoming BTC and other events, see www.natural.bm.

Julia Pitt is a trained Success Coach and certified NLP practitioner on the team at Benedict Associates. For further information contact Julia on (441) 705-7488, www.juliapittcoaching.com.