Checking in today to see how you are doing with your New Years Resolutions? Today is Wednesday, January 22 and I’m wondering if you are still going strong or if you are feeling a little, well, off? Yes, I am a fitness coach, so I’m focusing mainly on fitness & health goals. But in all truth, what I’m about to tell you applies to any goals, not just those that have to do with fitness & health.

If you are still going strong with whatever you resolved to do for this year, that’s fantastic!! I suggest journaling and keeping track of your successes and setbacks as 030-Goalsettingyou move forward. This will give you both inspiration & confirmation as you write it, as well as a reference to look back to when you need that inspiration in the future. It’s also good to know exactly what you did to either stay on track or get back on track so that you can repeat the actions, or teach others how you did it.

If you have fallen off the wagon, then I really think you should give yourself some credit for even getting on the wagon to begin with! We often don’t give ourselves credit for our achievements, but we sure do notice when we fall off! We are, in general, our worst critics. You know this, but sometimes it helps to hear it from someone else.

So cut that out! Let’s get you back on the wagon. And instead of going Whole Hog Crazy, let’s just take things one step at a time. My approach is to break down your goals into bite size chunks and then get them done one little bit at a time. I know it seems so exciting to say “I’m going to change my WHOLE ENTIRE LIFE RIGHT NOW TODAY!!!”, but the truth is that it takes more than a day. Expecting to get it done in a short amount of time usually leads to failure which makes you feel like crap.

Let’s aim for success and feeling GREAT! Here are 4 simple steps to take in order to get you going on your path to success!

1- First, brainstorm everything you want to accomplish. Examples might be to exercise 3x per week, eat more vegetables, have more energy, sleep 8 hours a night, do something to reduce your stress levels. What will improve your life? Write it ALL down.

2- Then start to dig in and break things down into bite size chunks. You need to get very specific with your goals. For example- what does ‘have more energy’ mean? Write down a list of things you can do that you think will improve your energy. Here are some suggestions: take a daily supplement, go to bed by 10pm, do a 10 minute exercise routine as soon as you wake up- things like that. Get specific.

3- Next step is to take those bite size chunks and put them in your calendar. I recommend spreading them out over an entire year. Really give yourself time to dig your teeth into each little bite, so that you can not only see the results of your actions but also so that you can build habits that will support your overall quality of life for the long haul. 

4- Last step- take ACTION! Do what you’ve set out to do. When you follow through with your plan, you build all kinds of mental muscles that help you with daily life. The top 2 that come to mind are discipline and confidence. Imagine how you will feel if you have those working for you! Not to mention all the natural happy hormones you will create by taking better care of yourself. 

And no I did not mention weight loss. I’m a little tired of hearing about weight loss, but that’s a topic for the next post. Suffice to say that if you focus on your health, any extra unhealthy weight you are hanging on to will drop off.

Enjoy this simple exercise and I can’t wait to hear how it goes!


Your Fitness Coach,



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