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As a fitness instructor, motivational speaker and lifestyle coach, Chalene Johnson has heard it hundreds of times: “If I can just lose 20 pounds, I’ll be happy.” Or, “I’ll be happy once I getback in shape.” The problem is, she says, it doesn’t work that way.“Most people assume that if they can achieve their physical goals, they’ll be happy. So they go to extreme measures, and either they fail because the goal was too big, or they succeed at their goal, but find out it doesn’t change how they feelabout themselves—so they still perceivethemselves as failing.”While setting personal health and fitness goals is important, believing thathappiness will come from reaching thosegoals can set someone up for failure. “Happiness never comes from theoutside,” Chalene says. “It comes froma combination of all areas of our lives.Certainly, a lot of people start from theoutside, but it is the other changes theymake in their lives along the way thattruly make them happy.”She says working on fitness goals mayhelp put other areas of life in balance. Forexample, people may work fewer hours orspend less time in front of the television;they might start eating healthier mealsand make better choices. As all of those different areas of their lifebegin aligning, they are less likelyto self-medicate with food oralcohol—and as a result, theyfeel happier overall.Chalene’s observations, whichcome from more than 20 years of fitness and lifestyle coaching, havegrowing scientific evidence toback them up. Tim Sharp,Ph.D., executive coach,clinical psychologistand adjunct professorat the University of Technology, Sydney, Business School and RMIT University & School of Health Sciences, is alsofounder of The Happiness Institute,based in Sydney. His research theory, called “The Primacy of Positivity,”proposes that practicing the principlesof positive psychology and doing what isnecessary to create a happy life must bethe first step—not the end result.Taking such an approach “will boostmotivation and energize a person tothen do more of what they need to do,such as live a healthy life,” he says. “Allof these principles are very possible before goal attainment.”Delaying HappinessThe belief that happiness comes from reaching goals can actually have a negative effect on people, creating what Tim calls “the tyranny of when.” “[This] is the phenomenon resulting from a group of related thoughts and beliefs associated with imagined and seemingly desirable, but currently unreached, goals,” he explains. “For example, ‘I’ll be happy when…I have more money, a bigger house or a better job.’”In a paper published in theMarch 2011 edition of Coaching: AnInternational Journal of Theory, Researchand Practice, Tim explains how “thetyranny of when” can thwart goals andlead to a range of problems, includingnegative and self-defeating emotions.When someone is operating under“the tyranny of when” and fails toreach a goal, they may have already talked themselves out of being happy.As a result, any success or progressthey might have made on the way toreaching that goal is discounted. Forexample, instead of being happy aboutlosing eight pounds and celebrating thataccomplishment, someone might bedisappointed because they didn’t losethe 10 pounds they had intended.As a countermeasure, Tim isamong those who propose a newapproach that challenges the traditionof working toward goals. He arguesthat achievement and success are moreattainable if happiness and positivity arecreated first.“So even if happiness is not anexplicit goal in and of itself, it shouldstill be seen as a highly useful means toa desired end.”Reversing theThought ProcessShawn Achor, author of the books Before Happiness and The Happiness Advantage says the practice of attaching happiness to a goal or accomplishment is “scientifically broken" and believesit interferes not only with our overallhappiness, but with our outcomesand success.“Every time you record a victory,your brain changes the goal post of whatsuccess looks like,” he notes, addingthat it means we will always need a newaccomplishment to continue feelingsuccessful. However, research Shawnhas conducted at Harvard Universityindicates that the level of happinesscreated by the success doesn’t change orincrease with each success; it remainsthe same.In other words, greatersuccess does not, by itself, translate togreater levels of happiness.“But flip around the formula,prioritize creating a positive brain inthe present, and suddenly, every singlebusiness and educational outcomerises,” he says. “Raise happiness levelsin the present and your success raterises dramatically.”Successfully reaching personalweight and fitness goals requiresbecoming realistic about what one wantsto accomplish, and about the result thatreaching that goal will have.“Part of the frustration that canoftentimes come from trying to speedtoward certain goals is that sometimesthose goals are irrational,” he says.“Start with a realistic assessment ofwhere you are, but maintain the beliefthat your behavior matters in thepresent: ‘Can I work out today?’ ”That’s a simpler and more attainablegoal than vowing to exercise six days aweek.Looking at the goal in smaller,bite-size pieces makes it moremanageable, and creates more victoriesto celebrate. It also helps us stay positiveand makes us less likely to berateourselves if we have an “off” day,knowing it can be compensated for thenext day. Becoming more realistic andstaying committed while not makinghappiness contingent upon the outcomeare important shifts in thinking thatallow us to accept ourselves morereadily—and be able to celebrate theaccomplishment of simply takingbetter care of ourselves. And, bestof all, pursuing a healthier and more fitlifestyle will automatically supporteach individual’s personal questfor happiness.Which Comes First?Dr. John Ratey, an associate professorof psychiatry at Harvard and the authorof the book Spark: The Revolutionary New Science of Exercise and the Brain explains that exercise and happinessgo hand-in-hand. The challenge liesin getting people to recognize its many benefits and stop looking at it merely as a tool for physical attractiveness.“There’s a feeling among many people that exercise is work, and that’s a problem,” he says. “They see it as a chore or as work instead of seeing it assomething that has tremendous benefits to them. We are such a push-button,immediate digitalized response world that we demand change immediately,and that’s our downfall when it comes to exercise. If people are using thisto improve their outward physicalappearance, they know it’s going to takesome time.”However, he says anyone whoexercises can enjoy immediate benefits,even though they aren’t necessarily the kind of results that will show up on thescale in the morning.“People talk a lot about endorphinsthat are released through exercise,but that is just part of it,” John says.“When we begin exercising, we almost immediately begin releasing dopamine,norepinephrine and serotonin. Thoseare all neurotransmitters that deal with feelings of reward, alertness,contentment and feelings of wellbeing.”Even more importantly, the brain begins to secrete something known as “brain-derived neurotrophic factor,” or BDNF, a protein that is associated with the growth and development of neurons within the brain. John calls BDNF “brain fertilizer,” noting that it has been proven effective in combating both depression and anxiety, and even has been successful in fighting substance abuse issues.Exercise: The Stress Killer“In general, it allows us to combatstress hormones directly within thebody, but also to combat outsidestresses overall. And all of those thingscontribute to our feelings of happiness.”John says the key to enjoying a fitnessregimen—and therefore, increasing theodds of staying with it—is to understandthe immediate benefits it creates andbegin appreciating what it can do in theshort term rather than focusing on long-termbenefits.“People know that it’s going to havelong-term effects; it can fight depressionand Alzheimer’s and help them loseweight,” he says. “But we’ve become tooaccustomed to only placing an emphasison the physical. There are tremendousimmediate emotional and cognitiveeffects to exercise.”Maintaining a commitment to fitness can create a sense of mastery and pride in accomplishment—while at the same time, triggering a series of positive neural responses within the brain. It can lower blood pressure and blood sugar levels in just a few minutes, and it improves mood and enhances the quality of sleep. John says it doesn’t matter what the activity is; regardless of whether it’s yoga, CrossFit, weightlifting or Zumba, any exercise that stresses and challenges the brain will engage it immediately and set the benefits in motion. In fact, he notes that the brain is more engaged during exercise than it is during any other activity—including studying.“The thing that people need to thinkabout is that they are doing somethingto make them feel better today,” Johnsays. “When you exercise and increaseyour overall feeling of wellbeing fortoday, you’re going to feel better abouteverything that happens that day. You’regoing to feel happier overall.”A 2013 study by Katherine M.Appleton of Queen’s University inBelfast, U.K., published in the Journalof Health Psychology further illustratesJohn’s point. Her study showed thatregular exercise helped people feelbetter about themselves and theirappearance—even when there wereno obvious outward physical changes.Participants were divided into twocontrol groups; one group spent 40minutes reading six days a week, theother group spent that same amount oftime exercising. Neither group showedchanges in their appearance, but at theend of the study, the exercise groupshowed marked improvement in theirbody image, while the reading groupshowed no change in their body image.Katherine wrote that her study“confirm(ed) current theories of bodyimage, where changes in body imageare mediated by body perceptions asopposed to actual body indices.” Whatshe saw firsthand was that exercisecan help improve body image and mindset, even if no weight was lost or ifmeasurable improvements were made inthe shapes of their bodies.Katherine’s findings are similar tothose being made by other psychologistsand scientists around the globe.Many experts today believe that thelink between physical activity andhappiness is inextricably linked,and that exercise is a way to unleashhappiness—something that could play apivotal role in helping people reach theirpersonal health and fitness goals.Reaching Realistic GoalsHarvard psychologist Tal Ben-Shahar, Ph.D., who teaches a course on positive psychology, frequently preaches a gospel of exercise to induce and maintain happiness. “Physical exercise, three times a week, is equivalent to some of our most powerful psychiatric drugs in terms of its effect on depression and anxiety,” he said during the PBS television program, Life (Part 2).He has frequently been quoted as saying avoiding exercise is the equivalent to taking depressants. And Niyc Pidgeon, a U.K.-based positive psychologist specializing in physical activity, sport and exercise, has created a performance pyramid similar to Maslow’s hierarchy of needs to illustrate the formula for reaching optimal performance in life. Her model places “mindsets and optimism” as the essential foundation for building other necessary characteristics such as self-awareness, positive emotions and emotional intelligence.“Choosing an [optimistic] mindset can be fundamental in developing, enhancing and maintaining performance,” she says. “Optimism is associated with more positive and authentic relationships, better physical health and a longer lifespan.”What emerges is a sort of chicken-and-the-egg question between exercise andhappiness. Exercise is proven successful in releasing stress, unleashing feel-good chemicals in the brain, and enhancing mood and motivation. At the same time, those who see the results of exercise as thepath to their happiness may find themselves disappointed, disillusioned—and ultimately unsuccessful at both finding happiness and reaching their goals.“If you solely focus on your physiqueand that outcome, you’re going to bedisappointed,” concludes Chalene.“You have to find what makes you trulyhappy in life first. You have to create thatbalance in your life. Otherwise, you willstay on this hamster wheel of trying to behappy forever.”