Tips for the New Year

Is it too soon for this????

Ok, hear me out. Right now my news feed is bombarded by well-meaning fitpros telling me how many jumping jacks I have to do to burn off that Reese’s peanut butter cup I just ate (totally joking! I never eat just one…) and how to stay lean during the holidays and so on and so forth. It’s enough to make me feel as though my accomplishments over the year just weren’t enough and now I have to be an overachiever through Christmas too. So, I thought about how helpful a look back can be to determine your next step forward.

resolution

All too often I see goals and resolutions based upon what people feel they didn’t accomplish in the past year. In my line of work, I lot of people resolve (yet again) to lose weight….without many specifics other than that. Sometimes we resolve to eat better, workout more or be more mindful with our finances. While none of these are actually BAD, they don’t give you a clear target where you can aim your focus and energy. PLUS, they can leave you feeling a bit like you failed in the process.

Unlike the weight room, this is not a place for failure.

What’s the solution? It’s pretty simple and only requires a few minutes of your time.

You’re going to make a gratitude list.

You’ll put pen to paper and write out the things you accomplished this year and are truly grateful for. See, the problem with resolutions (I honestly never set any) is that they don’t take into account the ebb and flow of life. Your life can vary widely from one day to the next right? Sometimes a wrench is thrown into even the best of plans and we have to alter some things. You can be the most consistent person on the planet, but I promise not every day goes your way. BUT there have been good moments right? I bet some have even been great or at least bordering greatness. Think outside the box a little bit and get personal. I’ll share a few of mine with you (don’t steal them!) to give you an example of what I mean.

In 2015 I…

  • Discovered my discipline was stronger than I thought by prepping for a figure show.
  • Overcame my absolute biggest fear (judgement) by walking onstage at a figure show…and I didn’t come in last :)
  • Made it to almost all of my kids functions (that’s big since I work evenings.
  • Grew in my daily quiet time and Bible reading.
  • Started writing a book I felt called to write over 3 years ago.
  • Was pretty consistent with date nights with Alan.
  • Tackled reverse dieting like a boss.
  • Learned to give my body a break….sometimes.

There’s more to it, but it spans pretty much everything in life. I’ve also kept up with coffee dates with my dad, which has had a tremendous effect on my own life.

How does this help with your goal setting?

Think of it this way, nothing good can come from a negative place. So, if you’re only looking at what you didn’t accomplish then you won’t start 2016 looking forward to anything. It will be the same grind all over again. By looking at what you have been able to do and what you have been blessed with, you can set more mindful intentions to your year.

Now, I do have a little suggestion about the weight loss/workout/eating goals: make them non-scale related . (I wrote a whole post about that HERE). Setting a physical goal or the goal to try different foods or cooking techniques will be far more rewarding in the end.

I encourage you to sit down and try this today. I know it’s not even Christmas yet, but now is the perfect time to look back and be grateful.

Merry Christmas,

Michelle

P.S. If having more fun with your workout sounds like a goal for you AND you are in my area (Houston, Baytown, La Porte, Deer Park, Pasadena, etc.) the 2016 boot camp is coming! Sign up for the newsletter to hear all the details :)

Out with the Old: 5 Steps to Totally ROCK 2015

Another year has slipped by and while some are nursing hangovers (either from alcohol or rich foods) others are getting ready to tackle this year with the vengeance of a Spartan.

Before you dive head first, check out these steps to Totally ROCKING this coming year….and keeping your sanity :)

  1. Use one word. Instead of writing down every goal you want to accomplish, and transferring the ones that weren’t accomplished last year, try setting the tone of your year with ONE word. Believe it or not, 12 months can hold many life events and a whole lot of change. So, instead of writing goals in January that you’ll forget by March, try setting your year up with a word. This word should encompass what you wish to see in your year throughout all facets of your life (work, relationships, creativity, etc.). You can choose any word that really MEANS something to you and then place it on display where you will see it each morning. Here are some examples, but please use what’s in your heart: SUCCESS, LOVE, FORGIVENESS, PRESENCE, ORGANIZATION, KNOWLEDGE, WISDOM, KINDNESS, CONSISTENT, CREATIVE, BOLD, DARING, ADVENTUROUS….you get the picture. Be creative in your own way and let this word speak to you. NOW, about those goals…..
  2. Instead of 1 list of goals once a year, it is far better to set aside some time to write out MONTHLY goals. I know it seems a bit time consuming at first, but writing your goals for each month will enable you to reach far more goals by the end of the year. This gives you a timeline to accomplish your goals and sets you up for success. No more than 10 goals per month you over achievers! Keep it simple, but dream big. Each month, mark off what you have accomplished, then mark off what no longer matters to you, then you can add what is pulling towards your word for the year.
  3. Prioritize. This is a skill that anybody can learn, but few of us want to slow down long enough to do it. Do you ever feel like you are fighting against your true nature? Well, that is a sure-fire sign that your priorities aren’t in line. Take a few minutes to write down EVERYTHING you do (OK, for some this may take more than a few minutes), then start to check off what is either not necessary (like scrolling Facebook all day) or simply doesn’t feed you in any way. Take what is left and begin to prioritize by importance. For me, my top priority is to spend quiet time each morning setting myself up for a positive day. Next is my husband, then my kids. Time with them (together and separately) is highly important, so I make that a priority and no job or client can get into that time. Prioritize by what feeds your soul and you will find that life falls into place more easily.
  4. Have some FUN. I know all this talk about lists and priorities can drag some of us into school mode, so stay with me. Do you remember when you were a kid and you did things just for fun? I mean, I know I did some STUPID things that were just plain fun! Don’t lose that ability as you grow older. Walk barefoot in the grass, sing on the swing set (granted you haven’t gotten old and swing sets now make you sick), go to the zoo, eat the cotton candy (just not all the time), bake cookies, play with your dog, look like an idiot at Disney World! Make time to let go of how you think you should present yourself all the time and make a little time for FUN. This act will keep you balanced and keep stress at bay.
  5. Give back. One of the MOST rewarding aspects of life is giving to others. Choose to make 2015 your year of giving. You can redo your household budget to give more to your local church, charities or missions. You can donate your time to those in need of your talent. Think you don’t have a talent? There are many children who LOVE to read to and have nobody able to do it. Everybody has something to give. Take a treat or meal to your neighbor, give your kids friends a ride, offer to walk somebody’s dog, help your elderly neighbor with grocery shopping. There are ENDLESS ways to give, so tap into your resources and get giving! You will never be the same once you start :) And should you ever want to travel with me, just let me know and I’ll be happy to place you on my team.

There you have it, 5 simple steps that will change this year into a year like no other. Time stops for no man, but we can learn to use the time we have wisely.

Rock on,

Michelle

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Tough Love Tuesday: the MAIN Difference you need to know about

As always, Tough Love needs a disclaimer: if you need fluffy feel goods, scroll through the posts. I’m all about empowering others to reach their goals and make a difference. This requires tough love sometimes. If you’re ready, read on!

There are several differences in those who reach their goals and those who struggle with their goals. I am in the excellent company of goal reachers just about every day, and have been enlightened to the common habits of those who are most successful in reaching whatever goals they set for themselves. It’s just a few small changes that make a HUGE impact:

  1. We are consistent. We don’t dilly dally with goals. We set them, map them and WORK for them, period. There is no second guessing and there are certainly no excuses. When you’re trying to reach a goal, who has time for excuses?
  2. We don’t complain. This is a HUGE one in and of itself. It probably deserves it’s very own post. We don’t complain about food, meal prep or workouts. We don’t complain about schedules or how difficult things seem in relation to our food and workouts. Complaining will lead to excuse making. I get a lot of complainers online and in the gym Do you know how many clients who spend their time complaining reached any of their goals? ZERO!!!!!!!!!!!!!!!! Stop. Right now. Get it out of your way because complaining that the scale isn’t moving (it will move when I chunk it out of the window) or that you’re having meal prep issues, or family stuff, or stress or whatever. People don’t want to hear it and running your mouth burns just about as many calories as stuffing it….so stop.
  3. We think outside the box. What happens when things don’t go as planned? What if you work out after you drop the kids off and then the school calls because your kid is sick? Or what if you depend on a DVD program and your TV explodes? Yeah, life happens. Be grateful you still have life happening (see #2) and move forward. Take your workout outside. On this site alone there are workouts you can do at the park or around a track. Be creative and bust a sweat.
  4. We plan for success. Successful goal planning will lead to goal reaching. We don’t want for it and wish for it (as in: I wish I could get up early and work out…), we work for it.

Changing your mindset will change everything! Take the negative and dump it into the recycle bin of your mind. Work for what you are trying to accomplish. I still get told no and doors still slam in my face…but I don’t quit and I refuse to live defeated. Stop measuring yourself by the scale and start building yourself in the gym (or garage, or track, or whatever floats your fancy). Ultimately, YOU are the reason you win or lose. Make it happen!

Michelle

The ABS in question