Latest "Goal Setting" Posts
(part 1 of 6) What Are Your Specific Health and Wellness Goals?
The foundation of achieving health and fitness success involves several key strategies to ensure your workout program is lifestyle friendly and effectively getting you the results you desire.
Whether your goals are to lose weight, get stronger, more flexible, run farther or faster, participate in a marathon, fun run or triathlon, or be competitive in sport you enjoy… there are sport-specific exercises that will be helpful to include in your training plan, but there are also a few foundational principles that can be instrumental in helping you achieve health and fitness success.
For everything we do in life, finding balance, and developing good cross-training strategies can help improve motivation and keep our burning desire to do what it takes strong.
Whether you’re an Olympic athlete, excel in your sport professionally, enjoy participating in recreational fitness activities, or are just getting started and in the beginning stages of developing your exercise program and training plan, taking a few minutes to evaluate your strategies and confirm that you’ve got the right foundation for success can keep you on track to reach your goals.
Continue Reading ‘Health and Fitness Success: 6 Simple Strategies To Build a Strong Foundation
Are you getting what you expect out of life?
Expectations are an important driver for getting to your goals. Is what you expect to achieve in line with the actions you’re taking to reach your goals?
Continue Reading ‘Expectations – Are You On Target?
Do you ever wonder why you’re still trying? Does progress to reach your goals seem like it’s at a standstill? Have you started and quit, started and quit multiple times because you just don’t feel like things are moving forward?
Maybe it’s time to take a 360° look around to gain some new perspective.
Continue Reading ‘Gaining a 360° Degree Perspective on Your Thoughts, Habits, & Daily Actions to Achieve Success
Have you ever used a Fitness Journal to log your exercise and fitness workouts? It can be so helpful to keep an exercise log to document your progress and help keep you accountable to reach the goals you’ve set for improving your health & wellness. Workout tracking works! Put this great exercise motivation tool to work for you.
Personal Goals | Career Goals | Financial Goals | Health Goals | Life Goals | Spiritual Goals
So you’re surfing the net… Looking for some great, inspiring information about GOAL SETTING…
Are you ready to take the next very important step to actually achieving your dreams and goals…?
Before you click to another web page, get out a blank piece of paper or open a new word doc, and do a quick exercise to empower your thinking about your Goals.
My DREAM BUILDING Brainstorm List
- Put your name and today’s date at the top of your page.
- Number your page 1 to 50.
- Take the next 5 minutes and as quickly as you can write down as many things you can think of that you want to SEE, DO, and HAVE before you die. This is your Dream Building List!
- Ready, Set…GO!
ARE YOU WRITING YET…OR DID YOU SKIP IT AND SAY, “I’LL DO IT LATER.” COME ON, HAVE SOME FUN – TAKE A FEW MINUTES AND DO IT NOW!!!
Don’t worry how big or trivial the things on your list might be. Don’t worry what other people might think or say. Don’t worry about how far-fetched, or impossible they might seem to achieve. Just WRITE EVERYTHING that comes to your brain that might even be the beginning of a goal DOWN ON PAPER!
CONGRATULATIONS! YOU’VE JUST TAKEN THE FIRST VERY BIG STEP TO ACHIEVING YOUR GOALS.
Let me ask you a quick question… Have you ever done this exercise before?
- If the answer to that is yes…do you know where your old list is? Find it and see how many things you’ve already accomplished! And compare that list to the new one you just created. There are no limits to the number of things you can have on your goal list!
- If you haven’t…this list is your springboard to getting everything you want out of life!
The first time I did this exercise, I only came up with about 15 goals! So don’t panic if you’ve got a short list right now. It just means you’ve got room to expand your thinking about what’s important to your life, health, and happiness. And please note that just like YOU, your goal list will be constantly changing and evolving. You can add to it and delete – and celebrate your success every time you achieve something on your list!
GOALS ARE WANTS, WISHES, DESIRES, AND ASPIRATIONS
For healthy life-balance, it’s important to think about goals for every different part of your life.
- Physical & Health
- Family & Friends
- Financial & Career
- Mental & Educational
- Cultural & Community
Now use your 5-minute Dream Building List and expand your thoughts
Create a positive goal statement for the things on your list! State it like you’ve already achieved the goal!
- I AM
- I HAVE
- I CAN
- I WANT
- I DO
A Good Goal is Both SPECIFIC and MEASURABLE
“I want to lose weight.” This is not a specific and measurable goal statement.
“I can lose 10 pounds by March 1, 2009″. This is a clear & specific goal that can easily be measured for success!
“I want a new car.” Again…not specific or measurable.
“I want an eco-friendly, 2009 Toyota Prius, silver pine mica exterior, bisque fabric interior, options package #5 MSRP $28,123.”
This is specific, but not measurable because there is not yet a date or deadline tied to achieving this goal. (Do I want to own this car in 2009, or buy it used in 2015 for $5,000!)
KEEP YOUR GOALS IN FRONT OF YOU AND READ & REVIEW DAILY!
Break Your Goals Into Baby-Steps:
- What can you do today that will help you reach your goal?
- What will you do this week to move you closer to achieving your goal?
- What will you do this month?
Write It All Down!
Follow the plan-of-action you’ve created and celebrate your steps to success! Before you know it your dreams will become reality!
Get more Mind-Body Health and Healing information from Centerworks and Aliesa George.
I believe all of us are here on this planet with a mission to achieve. And whatever we do, we should strive for Superstar status, doing the very best we can, and giving it all we’ve got. I came across this video by 11 year old singer-songwriter (Yep – 11 years old!) Anna Graceman – and I have to say, she’s rocked my world and given me a swift kick in the rear of inspiration to work towards Superstar status for the things I love doing and am passionate about for work, play, fitness, health, and life!
Continue Reading ‘Anna Graceman is My Inspiration to be a Superstar!
I was at an event for speakers recently that my sweetheart was presenting at, and had the wonderful opportunity to share some time with Sam Horn. Sam is billed as “The Intrigue Expert,” but I’d have to say she is the most brilliant wordsmith I’ve ever met! Regardless of your business, her book “POP” is worth a read, you’ll glean tons of great insights for communicating your message to your desired audience.
Anyway, while we were eating lunch, Sam had our table do a great exercise together called “Review/Preview.” We each had 2-3 minutes to share our highlights for personal and business success in 2010 as we reviewed the year. Then we took 2-3 minutes to share a preview of what we want to accomplish in 2011 both personally and professionally. Once we shared our preview, everyone at the table helped brainstorm things to move us along to achieve our goals.
This was a fabulous way to interact with our table-mates and get to know each other better, and you really had to zero in and be succinct and specific for what you wanted to share.
I mentioned in my Wellness Success Newsletter, that I’d share my personal Review/Preview here on the blog. Would love to hear comments about your personal review/preview too!
2010 Year in REVIEW – Personal & Professional Highlights
- This year it was all about ME! Learning to put myself (and my health) above all else as a top priority. Striving to feel worthy to love myself enough that it’s OK to pamper me, take time for me, and do more for me than I do for others. What I’ve learned this year is that BEING is every bit as important as DOING. I’ve been a Doer for a very long time, it’s time to just BE!
- I spent some fabulous time in mentor-ship with Spiritual Psychic Cynthia Killion, to help get in better touch with my Spiritual self, intuition, and develop enhanced communication with my Spiritual teachers, Helpers, and Guides. This experience has helped to open my eyes to things I’ve always known about, but not known how to access, control, or even accept. It’s a fascinating journey I look forward to continuing. I know that I’m here for a purpose, and with more openness to Spiritual guidance – I hope to gain confidence in knowing specifically what that purpose is, and then sharing my light with the world for health, happiness, and bliss!
- Optic Neuritis and Detox. While I can’t say that dealing with Optic Neuritis and being on high dose steroids most of the year has been a highlight… It has helped “open my eyes” a bit and take better care of myself! I participated in an intensive Detox program at Clearsprings Health Center in Arkansas to help get me off the steroid medication that my local doctors seemed unable to assist with. I am grateful to be finally off steroids AND not on any other drugs to manage this, as my eye slowly continues to heal.
- Professionally, I feel like my business has been coasting while I’ve been taking care of myself this year. However, I have been gifted with some great body awareness applications to movement this year which I’ve formulated into a book (It will be available soon.) and a new Pilates continuing education workshop – The Centerworks Pilates “Holy Grail” System – An Amazing “Secret” KEY to Success for Anchoring, Body Awareness, and Whole-Body Health. I am blessed to have been as busy as I wanted to be teaching, and have had lots of fun sharing my expertise at workshops in Wichita, Lawrence, and Little Rock.
PREVIEW of 2011
- Personally, I’ve got to keep taking care of me and doing all the right things to stay healthy. #1 is a good attitude and the mindset that I deserve and am worthy of being healthy and fit. My goal, now that my eye is better, is to ramp up my workout program with a good balance of cross-training activities. Pilates, Cardio, Weights, Racquetball, In-Line Skating, Yoga/Stretching, and this year I’d like to train for and complete my first Triathlon.
- For fun, I’ve started drawing and painting, so I plan to continue improving my skills in this arena. I want to attend at least 2 art workshops this year.
- And this will be the year of the Wedding!!! No date yet, but we’ve got to get planning!
- For a Centerworks Pilates business Preview: My next series of Pilates Teacher-Training Workshops starts in January. I plan to create some new on-line continuing ed courses, add lots of Pilates video tips to YouTube and my blog, and am in development phase for some fabulous new Pilates classes that I hope will reach enthusiastic Pilates participants across the globe.
It’s quick and easy to do highlights for a Review/Preview. I’ve shared what’s up in my life… Now tell me, what’s happening in yours?
Have a Blessed Holiday Season and Best Wishes for a Fabulous New Year!
Ahhh the 2010 Winter Olympic Games in Canada. A great time to cheer on our countries athletes and watch the best in the world excel in their sports. Those of us who are now glued to the television are enjoying hours and hours of thought provoking stories, and phenomenal demonstrations of athletic performance.
So far the Olympics have been met with both tragedy and success! Is there a sport that I don’t like to watch? Not yet…Most of the winter sports have me sitting on the edge of my chair and seem to be for speed demons!
Last night the commentators were quick to point out that Winter Olympians are a fearless bunch, and I have to agree.
Here’s a quote from American Todd Lodwick on his comparison of real-life to ski jumping.
“The best way I can describe it is to go up onto the thirtieth floor of any building, and then get in the car and drive that car off the top roof, and then land safely. That is pretty much what it is.”
So I’ve got to ask…
- Would you willingly volunteer to take a wild ride like this? And not just once…but over and over again until you’re confident, in control, and know that 99% of the time you’re going to land safely!
- Would you even consider jumping if you had the slightest thought that you might fail?
- Does this sound like FUN to you?
These great athletes from all over the world have spent endless hours practicing their sports, paying attention to diet, nutrition, cross-training, injury-prevention (or rehabilitation) and many have still had to work, take care of their families, and handle other responsibilities.
And they are now reaping the benefits of their dedicated efforts by being the best in their sports and selected to represent their country in the Olympics! Way to go – I’m proud to cheer you on!
If these athletes can juggle life with Olympic training to achieve success in their sports, perhaps those of us with regular lives can also strike a balance to achieve success, whether it’s for fitness, business, or other endeavors. The drive, determination, and motivation that these athletes share definitely lights a fire of inspiration under me to make better choices and continue striving for success until I reach my own “Olympic-sized” dreams.
Do the stories of Olympic athletes help to motivate you? I’d love to hear what’s helped inspire you to stay focused on achieving your dreams.
Can you think of all the times in your life that you’ve said, “Oh, I really want to try that!” or “I hope someday that I get to do __________.” But then life get’s busy, you’re schedule is home-to-work, work-to-home, and all of the things you want to see, or do, seem to get pushed to the far depths of your brain and seem to be forgotten.
What’s on Your Bucket List?
I’m going to encourage you to stop what you’re doing right now, and get out a piece of paper, open a word document on your computer, or click open the notepad on your phone and start jotting down anything and everything that comes to your brain that sounds fun, exciting, and needs to be on your bucket list for dreams and goals that you’d like to make happen before you actually “kick the bucket!”
Here are some things that your bucket list might include:
- Health and fitness goals
- Places to go
- Things to see
- People to meet
- Stuff you want – house, car, jewelry, new bike…
- Wild Adventure – skydiving, bungee jumping, African safari, heli-skiing, climbing Mt. Everest…
- Talents to develop – art, dance, fly tying, knitting, singing….
It really doesn’t matter how far-fetched or crazy the things you write down are – just do it!
Not too long ago I found a list that I’d made more than 10 years ago. When I started looking at the things on my list – I realized that many of them had been achieved! And some of them were way out there and at the time I didn’t really believe I could ever make them happen. (But I wrote them down anyway!) And several of the big ones for me actually happened all in the same week!
Here’s the point…writing things down on your bucket list is the first step in making them become a reality! Set your intention and then have fun making your dreams come true.
There might be some things you can start taking active steps to make happen today. Other things on your list, might manifest with the help of a friend, or will come to happen down the road – But it’s actually great to keep this list in front of you, or at least put your list in a safe spot where you can find it and pull it out every so often to see what you’ve accomplished so you can say – “Wow! I’m so happy that I’ve gotten to do _____________!”
Chances are once you start paying attention to the things you really want to enjoy and achieve – you’ll find your stress level will go down, and personal happiness level will increase. You can be confident that you’re not just in a home to work, work to home rut, but are taking daily action steps to really enjoy life!
Fill your Bucket with fun and crazy things to do, and then enjoy emptying it one fantastic experience at a time!
So it’s a new year, and everyone’s back on the band-wagon to get healthier (myself included). There are so many choices and things to do it can be overwhelming. And then there’s the caveat that not every exercise, supplement, or wellness activity is safe and appropriate for everyone.
If you feel like you’re wandering and confused about your choices and what to do to really get results from your exercise program and weight-loss efforts, I’d encourage you to seek the wise counsel of an experienced health and fitness expert, or perhaps a nutritionist to help you sort out the details and fine-tune a fitness and eating plan that is realistic for your schedule and will help you confidently move forward in the right direction.
Another thing to keep in mind which has helped me a lot this week is a bit of advice from David Wolfe’s Longevity Now Program: We feel deprived and like we’re missing out when we start taking things away. Kind of like taking candy from a baby! Instead focus on adding good healthy habits to your day, whether it’s exercise, more rest, meditation, better food choices, or supplements.
By focusing on what your ADDING to your lifestyle to become healthier, you might discover that the not-so-healthy habits will disappear without you feeling deprived.
This shift in perspective has made a huge difference in my mindset and the choices I’ve made this week. Hope that perhaps it will help you on your journey too!
Have a Fit and Fabulous Day!