Category : Fitness


Progress Check! How are your 2015 goals trending?

work-in-progess-postitAs we round the corner of the first month of 2015, it’s time to take a moment to check in with the goals you set for yourself. It’s important to consistently check in on your goals as it helps us to stay on track. Additionally, checking in provides us with the opportunity to reflect on what’s working and what’s not, allowing us to make adjustments along the way.

Review Your Goals:

First and foremost, do you remember what goals you set for yourself and how often are you checking in with your progress? Regardless of how often you had been checking in on your goals, make a commitment to make these goals a part of your daily routine. How are you tracking your progress and is it working? Consider other options for tracking your goals if your current system is not working. For example, are you a high tech person that enjoys using apps, or an old fashioned person who likes pen and paper? Whatever method works for you, just do it, there’s no right or wrong way.

Achieving-GoalsEvaluate Your Progress:

Take a moment to check off any goals you have accomplished and reflect on what made those goals achievable. What actions did you take that allowed you to accomplish these goals with greater ease? Write down any wins and breakthroughs so far. It’s important to remember these wins as they help to provide us with positive motivation. In addition to the wins and breakthroughs, it’s important to recognize our setbacks and inhibitors too. Don’t waste time or energy beating your-self up over any setbacks, these are simply opportunities to recognize what is getting in our way of achieving our goals and remove those obstacles. As Henry Ford so eloquently stated, “obstacles are things you see when you take your eyes off your goals.” Ask yourself if your plan still seems obtainable or too easy and make any adjustments necessary. If the plan is not working, change the plan, not the goal.

Stay the Course:Achieving-Success

By consistently reviewing your goals and evaluating your progress, you are effectively creating your action plan for success. Whether you are on track with your goals or not, it’s important to acknowledge your current state, learn from what worked and didn’t work, and move forward. Do not give up on your goals! Giving up on your goals because of one setback is like slashing your other three tires because you got one flat. It’s never too late to get back on track and stay the course. Ask yourself “what can I do tomorrow to strengthen the wins and accomplishments I identified and provide myself the motivation to stay the course?” As well as, “what can I do tomorrow to eliminate the obstacles and setbacks I identified in order to accomplish my goals?” And always remember that if it doesn’t challenge you, it won’t change you!

“Obstacles are things you see when you take your eyes off your goals”

-Henry Ford


5 Tips to Start Your Day RIGHT!

More often than not, we all have a tendency to roll out of bed and jump right into our day – I mean look at that “to do” list, both personal and professional. However, just how much quality work are we actually getting done by starting our day this way? Here are five simple tips to help you start your day right, be more productive, and stop wasting time and energy with low-priority tasks.

 1. Do NOT check your email

Checking email immediately makes your work day become reactive rather than proactive. By spending time answering emails, you are putting yourself at the disposal of others’ needs, rather than your own. Poor planning on another person’s part does not constitute an emergency on yours. If something is truly an emergency, they can pick up the phone and call. There are two typstressedes of email, those requiring immediate attention, and those that don’t. Either type of email can quickly become very time consuming – setting aside the tasks we needed to complete today. The emails requiring immediate attention are most likely not a do or die situation; however, now that we read the email we take care of it – right this moment. The emails not requiring immediate (or any) attention can be even more dangerous. These emails can and will become a time waster – if you take the bait. From shopping online deals, checking social media, watching online videos, so on and so forth. Know when and for long you want to spend checking and responding to emails. Set aside that time to ensure they do get taken care of, but again, do so on your time – when you’re ready to tackle that task specifically.

2. Plan & Prioritize Your Day   

By planning and prioritizing, you are mapping out your ideal day. Take a moment to write down any tasks or projects that need to be completed today. Don’t spend too much time on your list, if needed, set a timer for 5 minutes. After your list is compiled, take one minute to quickly number each task you listed in order of priority. For example, you could prioritize based on deadlines and/or smaller versus larger projects. It’s your day, so plan it well. As Mahatma Gandhi said, “Action expresses priorities;” what are you going to put into action today?

3. Start Your Day with Exercise

By exercising first thing idog-walkern the morning, we are boosting our endorphins and can tackle projects with greater ease, less stress, and a calmer mindset. Additionally, you are less likely to cancel your workout plans due to competing events, such as your social life. It’s very unlikely that your friend will celebrate their birthday at seven in the morning, so why not get it out of the way. Finally, when you exercise first thing in the morning, you will workup an appetite for fresh and healthy foods for breakfast.

4. Eat a Healthy Breakfas???????????????????????t

Healthy breakfast doesn’t have to mean a bowl of oats topped with fresh fruit; it can be something super delicious such as a toasted English muffin with tomato, avocado and a scrambled egg or even a scramble of your choice of vegetables and a healthy lean protein. There are endless opportunities for exploring healthy breakfast ideas – check out my Pinterest online breakfast recipes for ideas. The idea here is to not skip breakfast, but instead enjoy it – just make conscious and healthy decisions.

5. Take 15 Minutes for You

Whether you take some time to hang out with your kids, or to enjoy some quality time with your significant other, it doesn’t matter – this time is for you! This can be setting aside time to journal your thoughts, or write about things you’re grateful for as this can create a joyful mindset. For majority of people, a joyful moment could be something so simple as quiet time with that fresh cup of coffee. Take a moment to think about what would bring you joy in your day and simply do it.




-Mahatma Gandhi


Put the Spark Back into Your Weight Loss!

With the holiday season coming to a close and the New Year on the horizon, many people begin to set resolutions regarding weight loss. This is a great first step; however, it’s easy to get discouraged part way in and may give up on our weight loss goals entirely. Although there is something to be said for perseverance, you must set realistic goals – or you are setting-up yourself to fall short from the start. Remember that losing weight is a challenging goal to accomplish in itself; don’t make it harder than it needs to be. Here are four simple tips to help put the spark back into your weight loss – and maintain it!

1. Set Realistic Weight Loss Goals:Weight-Loss-Fitness2

Setting realistic weight loss goals is top priority when it comes to achieving them. Set a goal for one month, three months, and six months. These goals will seem more obtainable, and in a more realistic amount of time. When we set our weight-loss goals for one year from now, it can be very discouraging as the finish line is nowhere in sight. You may find that with the proper motivation, you are achieving your three month goal in month two. That’s great! Remember to check in with your goals and make any necessary adjustments to continually challenge yourself.

2. Celebrate the Milestones:

Once you have set your one month, three month and six month goals, take a moment to break those down into milestones. For example, if your one month goal is to loss ten pounds, break that into smaller milestones (2.5 pounds per week.) By doing this, you are not only making your weight loss goals more obtainable, you can celebrate your accomplishments along the way. So when you make it to your one week goal, celebrate you for a successful step toward a healthier and better you!

3. Make a Plan:

success-roadmapAngela Trinidad, creator of the Passion Planner, uses the metaphor of a road trip to illustrate the importance of having a plan. Trinidad explains how when you don’t have a plan, it’s like not having a roadmap and telling ourselves we will get there eventually. However, before long, we are distracted by this stop and then that stop, and before we know it, we never did make it to where we were going. “Many of us treat goals this way, we dream and think about where we want to go, but don’t have a map to help us get there,” states Trinidad. So make a plan! You have created your goals and broken them into milestones, now is the time to make a plan to get you there. A plan can be as simple as cardio exercise for 30 minutes a day or simply abstaining from using elevators and electing to use the stairs. Your plan does not have to be extravagant, just make sure you have one and you stick to it!

4. Find an Accountability Partner:accountability_chickens

Ask someone you respect to be your accountability partner. Tell them your plans and goals for the next several months, as well as, the corresponding deadlines. Talk to them at least once per week to check in with your progress. Accountability is the ability and willingness to give an honest account of your actions and motives to someone else. Therefore, you must want to achieve your goals for yourself; it is your job to check in with your accountability partner, not the other way around. It is not your accountability partner’s job to change your life; if you are unwilling to own your own actions, how can anyone hold you to task on your goals? Simply stated, you are fully able and capable of accomplishing your goals yourself – you just have to want it!


“I’m not losing weight.

I’m getting rid of it.

I have no intention of finding it again.”