Anyone can start a health kick, but changes need to go deeper for them to last. According¹ to celebrity² personal trainer Faisal Abdalla, it's PMA - Positive Mental Attitude - that will help you to continue to make good choices.

每个人都可以健身，但只有深层次的变化才能持久。名人私人教练Faisal Abdalla表示，积极的心态（PMA）能帮助你继续做出正确选择。

PMA is a state of mind and the key to success. It's looking for the positive in everything, seizing every opportunity and believing in yourself.

积极的心态是一种精神状态，也是成功的关键。也就是寻找每一个积极因素、抓住每一个机会，相信你自己。

Start with a positive mindset

以积极的心态开始每一天

Begin each day with positivity - you will be more open to seeing the good in situations. Start with a positive affirmation. Repeat it a few times; write it down; screenshot it on your phone and look at it through the day. With enough repetition³, they become your reality.

以积极的心态开始每一天--你更能看到事情的美好面。以积极的肯定开始每一天。每天重复几次；写下来；手机截屏，每天都看几遍。只要多重复几次，这种积极的心态就会成为现实。

It will feel awkward⁴ at first, but soon comes naturally. Say them out loud, in front of a mirror is best. Make them in the present tense: 'I am', 'I have', not 'I will', 'I could'…Three affirmations to help you reach your dreams:

刚开始可能会有些尴尬，但很快就会成为一件再自然不过的事。大声说出来，最好在镜子前说一些积极的话。要用现在时态：'我正在，''我有'，而不是'我将，''我可以'……这三种肯定可以帮助你实现梦想：

● I believe in myself; I can be everything I want to be.

● 我相信我自己；我可以成为我想成为的那种人。

● I am indestructible; I am my own superhero.

● 我坚不可摧；我是自己的超级英雄。

● I am strong, I am full of energy and happiness.

● 我很强壮，我能量满满、非常幸福。

Find your 'why?'

找出原因

Your why runs far deeper than your goals. You might want to lose a few pounds or tone⁵ up - but why? Perhaps you want to be a positive role model for your family, or live as long as possible to watch your children grow. Once you understand your why, you can visualise it when you feel unmotivated.

你的理由远比你的目标重要。也许你想要减掉几磅或者更强壮--但为什么？也许是因为你想成为家人的积极榜样，也许是因为你想活得长久，看子孙满堂。清楚为什么要这么做之后，一旦没了动力，你就能使原因具体化。

Stop comparing yourself to others

不要再将自己与他人作比较

Work on yourself, for yourself - you are your only competition. Every time you start comparing yourself to others in a way that makes you feel bad, give yourself a tap on the hand. It might sound crazy, but it snaps⁶ you out of the thought process and makes you aware you're slipping⁷ into a bad place.

为了自己而改变--你唯一的竞争对手就是你自己。每一次你将自己与他人作比较，感到自己的不足之处时，你都是在自讨苦吃。听起来可能有点疯狂，但这会掐断你思考的过程，让你觉得自己很糟。

Be realistic⁸

现实些

It takes a good two or three months to really see change, so do not give up when after a week a six-pack hasn't magically⁹ appeared.

至少需要两至三个月才能看到真正的变化，所以如果一周后还是没练成六块腹肌，也请不要放弃。