Getting Ready For The Cross Fit Games

The first round of the road to the crossfit games just started last week. Now if you are an aspiring competitor or just an avid fan of crossfit, Isagenix is the answer. Isagenix can help you to  Getting Ready For The Cross Fit Games get rid of that “puffy layer” that’s hiding all of the hard earned muscle and striation.

Isagenix supplements offer cleansing and the dense nutrition that are a must for any athlete. The results that our professional athletes are getting from Isagenix are hands down undeniable.

For an athlete to have products that are not refined, yet full of raw nutrients shipped in from various regions of the world and carefully placed into a container for convenience, is what athletes have been waiting for.

One might think taking off 2 days in a row to deep cleanse would set them back but it doesn’t. The Isagenix 2-day cleanses allows the body to massively de-junk and detoxify. Athletes have more toxic byproducts in their systems from workouts and muscle shredding, increased exposure to environmental pollutants and increased amount of oxidative stress. Cleansing not only addresses these issues, but also helps your body to clean house, allowing the body to absorb nutrients better for faster recovery and better results.

Day 2 in a 2-day cleanse is the magical day, more deep cleansing is accomplished. This is where the most human growth hormone (hgh) is release through the fat burning and cleansing process. Most will experience an increased hgh by 20 times in men and 13 times in women

Days to cleanse would be-
WOD Mon and Tues/ Cleanse Wed and Thurs/ WOD Fri and Sat/ Rest Sun

Crossfitter recommendations-

  • Paleo meals
  • Eat every 2 hours
  • 2-3 IsaLean shakes each day
    • 1 of those shakes 30 minutes post WOD no exceptions.System CFBS 30Day Getting Ready For The Cross Fit Games
    • The IsaLean is a “zone Paleo” shake- 40-30-30 whereas the IsaLean Pro is a modified zone for more protein, a must for guys!
  • Ageless Essentials Daily Pack with Product B
    Each omega soft gel is equal to 12 other soft gels on the market and is huge for internal lubing and a natural anti-inflammatory. Massive amounts of antioxidants to combat oxidative stress
    Product B to increase vitality and youthfulness- athletes are PR’ing with just Product B
  • Ionix-2-4 oz per day- Major contributor to increased stamina, energy and performance. Helps the body cope with physical stress and helps muscles recover from a hard workout.
  • Nightly Cleanse For Life
    • Daily dejunking of the body, keeps the toxins from building up. Great for pre- competition.

If you want a great kick-start to any program, some athletes will start with a nine day program.

  • 9-day deep cleanse
    • You should do at least every 3 months.
    • If are prepping for the games it would a great thing to do after the games are over.
  • Mutli Enzyme Complex
    • These enzymes help you to digest foods easily and quickly. This is great if you are eating some of the higher fat concentrated foods. -
  • IsaGreens and IsaFruits — Our soils aren’t what they use to be. A U.S. Department of Agriculture nutritional data from both 1950 and 1999 for 43 different vegetables and fruits, found “reliable declines” in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C over the past half century. Using a daily dose of fruits and greens helps you to get the nutrients you need.Depending upon how strict you are Isagenix does have a great product in the e+shot. Adds extra stress relieving herbs and a kick of natural caffeine from green tea and yerba mate.
  • Sample Schedule- Thanks Daniel M.
    Adjust to fit your schedule and WOD’s
    6AM – Ionix Supreme
    6:30AM – IsaLean Pro Shake w/ Ageless Essentials AM
    8:30AM – Food snack
    11:00AM – IsaLean Shake
    1:00PM – Lunch
    3:30PM – Ionix packet with Want More Energy and an IsaDelight (Pre-WOD)
    4:30PM – 5:30PM – CrossFit WOD
    6:00PM – IsaLean Pro Shake, w/Ageless Essentials PM plus 2 extra IsaOmegas (Post WOD)
    8:00PM – Mini meal or food snack
    9:30PM – Belly Buster (1 scoop IsaPro, 1 scoop Fiber Pro, 1 scoop Want More Energy)

Best packages for the crossfitter Performance President’s Pak  or Energy and Performance System

Kjerste Cote

For more information about these products, please let me know.

Are Accountability Partners Worth It?

 Are Accountability Partners Worth It?Are they really worth it or do these sessions turn into friendly chats where nothing is ever achieved?

This is going to depend on your purpose for getting an accountability partner in the first place. It will also depend on just how serious YOU are about achieving your weekly or monthly goals. Any meeting can turn into a friendly chit-chat if you allow it.

My advice to you is before connecting with an accountability partner determine what your goals and desires are for wanting to work with one. Do you really want to be held accountable for your actions?

Once you have set your goals for wanting an accountability partner your next step is finding one. Many online forums and communities have special sections for connecting with potential accountability partners. Take a look at those forums which you visit frequently and see if they have one. You could also post on your social media wall that you are looking for one. One of your friends maybe looking for the same exact thing.

Do you know anyone else that uses an accountability partner?  Why not ask them where they found theirs?

This is definitely not something that you want to rush into. It is important to find the right person so that you will both benefit from your meetings. Write out a list of qualities or traits that you are looking for. Do you want a person who is of the same gender and age as you. What about time zones? Is connecting with someone on a totally different continent going to work?

Use Skype or Facebook chat to connect with possible partners and get to know them. You don’t want to make a rash decision and you do want to get along with the person as well. Take your time to find the right person.

Remember, that you are being accountable to each other. This means that you both need to be able to take criticism and feedback from each other. Quite often it is much easier to be the one offering feedback than to be on the receiving end. You need to take the good with the bad. It’s those tough decisions that will help you grow and reach your goals.

You shouldn’t be a be afraid of of missing a goal, but be open and willing to have the discussion about why you missed it.  A family emergency may have come up or maybe you don’t know why you missed your goal. Actually this can be a good thing and a benefit to having an accountability partner.

If you are in the habit of missing deadlines it is possible that a person looking in from the outside can see things that you are missing. This could just be that your workload is so heavy that you don’t have the time to get anything new. Or they may see that you spend way too much time on Facebook or your not pushing yourself enough. Remember what I said someone to call you on your “stuff”. Here is where the rubber will meet the road.

Once any problem areas have been identified it is up to you to take action and remedy them. This is all part of working together as accountability partners. No one is the judge, in fact, you are both just trying to help each other set and meet goals on a regular basis. It’s really nice to have someone to brainstorm your challenges will because they can share a completely different perspective to the situation.

Many business people have connected with accountability partners and have a business relationship that has lasted decades. There is no reason why this couldn’t turn into a similar experience for you and your new accountability partner.


{Day 30} Let’s Check Ourselves Before We Wreck Ourselves

Okay — that’s a old school Dr. Dre song, but I love it none the less! We are 30 days into our challenge we have 1 more day and I  {Day 30} Lets Check Ourselves Before We Wreck Ourselves want to do another check in to see where you are now!!

Are you stuck in a rut or are you like Stella and you’ve found your groove! Here’s a quick test.

You’ve found your groove if you:

  • Feel awesome after a workout
  • started to feel less stressed
  • have seen your mood has improved
  • don’t stress about what to eat
  • don’t stress about your workouts
  • head to the gym instead of the couch and you no longer think its a chore (okay sometimes it is, but you know you’ll feel better)
  • are motivated to hit your goals
  • completed more than 50% of this challenge and determined to finish the rest of it

Somebody reboot me please if you:

  • struggling to reach your goals
  • working hard and not seeing any results
  • are feeling unmotivated
  • been focused on the same goals for a while and unable to get started
  • feel like crap for hours or days after a workout
  • feel guilty for missing workouts or not eating cleanly
  • hit a plateau and have been stuck for a while

If you’ve got your groove — rock on and good luck to you!!! If you need a reboot, let’s discuss how restart. The best thing about this challenge is that you can do it over and over again. I recommend starting from day 1 and taking it day by day. Don’t beat yourself up. We all have things that come up in our lives that may have prevented you from doing this challenge daily, but we just need to keep plugging away.  Do you need some accountability? Do you need a more formal program? That’s where wellness coaching can come in handy.  I will nudge you to explore what is most important to you right now, we’ll talk through your challenges and work to navigate obstacles so that you meet your health and fitness goals quicker and have the confidence that you will succeed.  To learn more about my programs, click here. 

Today’s Assignment

Where are you?? Be honest — do you need to reboot are you charging ahead full blast!!!

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals
Day 18 — Successful Weight Loss

Day 19 — Know Before You Go
Day 20 — Courage and Strength
Day 21 — You Can’t Out Run A Bad Diet
Day 22 — 10 Days To Go!
Day 23 To Cleanse Or Not Cleanse
Day 24 The Power Of Sleep

Day 25 — What’s Your Why
Day 26 — I’m Stressed
Day 27 — The Art Of The Start
Day 28 — What’s Your Advice
Day 29 — Healthy Tips







{Day 20} Courage, Strength and Grace

This summer I was watching the highlights of the ESPYs for my non sports folks, the ESPYs are like the Ocars for all sports. Every year they have the Arthur Ashe Award and this year Robin Roberts from Good Morning America won the award. I listened to her speech and was so moved I wanted to share it with you.


After watching this speech I’m left with this as a mantra — This to shall pass. I say it whenever I feel I’m facing a big challenge or I’m feeling overwhelmed. I take a deep breath and say This to shall pass. Can you adopt this as your mantra when you feel overwhelmed, what could you say when you are feeling overwhelmed or even a little discouraged.

I strongly believe with belief in yourself and the process, you can preserve.  One of the lines from Robin’s speech that I love is “let faith answer the door”.  Please don’t take this to be religious I think faith in oneself is just as important as faith in a higher power.

I’m also a big believer in theme songs. My theme changes every year and right now I have two that have helped me through some tough spots.

Everybody’s Got Their Something


Today’s challenge

  1. When things get tough where will you find your strength? What will be your mantra? Do you have someone you can reach out to that can give you a pep talk ?
  2. What will be your theme song??

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals
Day 18 — Successful Weight Loss

Day 19 — Know Before You Go


{Day 13} Dedication. Consistency and Focus!

I know first hand consistency is really hard. I understand it from a personal point of view.  When I was competing consistency was a major requirement. Click here to read this article. I also understand this Affirmations for children I can do whatever i focus my mind on {Day 13} Dedication. Consistency and Focus! from my clients who get ready for big events — weddings, vacations, reunions, fitness competitions, etc and then go back to being inconsistent. This yo yo effect makes losing weight that much harder.

A well thought out fitness plan will go a long way in helping you to reach your goals. To achieve consistency, you will want to think about the types of exercise that you can do on a regular basis. A consistent workout regimen reduces stress and increases your mental well being. When you work out regularly, your body releases endorphins that enhance your mood. Sticking to a regular exercise regimen will keep you to feel revived both physically and mentally. When you exercise with consistency, your muscles will develop gradually and the body that you always dreamed about will materialize.

It’s also important to design a training program that fits your lifestyle and can be followed consistently without upsetting other areas of your life. Make sure your fitness goals aren’t so aggressive that you have don’t have time to train or are constantly running short on time that you don’t finish them. Be honest with yourself regarding how much time you have to work out. Personally I hit the wall at about 1:15min.

If you are unsure about how to put together a program hiring a coach will help with developing a customized a plan that fits your needs and lifestyle. Click here to see a list of services that I offer that may be of assistance to you.

There are three main components in any healthy lifestyle program that help you to build lean muscle, lose weight fast and lose body fat.

  1. Strength training — increase your lean, tone, body mass, thus giving a better shape to the body and increasing metabolism. Review the strength training day.
  2. Cardio — help you burn some extra calories that will lead to fat loss. More cardio doesn’t make up for bad behavior or if you missed a day. Just do your normal workout. Review cardio day.
  3. Nutrition — this is the hardest for most people. As we talked about on nutrition day, it’s about moderation and making this a lifestyle and not a diet.  Review nutrition day.

I want to spend a little more time on nutrition as this where the rubber meets the road. If you are awesome with your workouts but a mess in the kitchen you will struggle with losing weight. The biggest factor that cause you to fall of the deep end is the lack of convenience. Convenience is a big factor that effects the consistency of eating the right foods.  We’ve discussed preparing your own meals ahead of time. This will eliminate the excuses of stopping off at a fast food place because you have nothing to eat. It will eliminate the excuse for skipping a much needed meal. You can purchase a protein powder, a meal replacement packet, protein shakes in a can already mixed, and protein bars. Again these help eliminate any excuse for not getting the proper nutrition your body needs. I would still rather you eat whole foods, but something is better than nothing at all.

Train hard, train smart and train consistently. This is the only way I know how you can win the weight loss game.

There is no secret routine, there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistent basis, and a desire to succeed. ~ Unknown


With fitness slow and steady wins the race, don’t come out of the gate so fast that you burn yourself out. That is one of the reasons why this course is 30 days long it’s to help develop consistency.  Remember there is no short cuts to fitness, despite what you might hear.

Today’s challenge

  1. Write down where you struggle with consistency — cardio, strength or nutrition. Name 2 things you can do to help improve that
  2. I am a very visual person. I hope you are too. So.. find motivating picture that visualizes your goal and post it somewhere that you have to see it every day. I also like post its. I post my goals all around the house so that I’m consistently reminded of what I’m working towards.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch



{Day 3} Gotta Have Goals!!!

Every client I work with I always ask what are your goals. What are we working towards. I typically get 2 types of response.  They either know their goals and can rattle them off gaolblocks {Day 3} Gotta Have Goals!!! or they look and me and say hmm what do you think I need to work on. When I hear the lather response I’m always taken a back. My feeling if you are seeking advice from a fitness professional you must have a goal. I can certainly help you fine tune them, but I’ve found that when you work toward a goal that isn’t yours you aren’t as passionate achieving it. Setting goals sometimes requires you to deep dig look in the mirror and really ask what you want.

So. today’s challenge is about setting SMART goals. I want you to think of goal setting as creating a road map for where you want to go. Imagine if you wanted to go to California. Would you get in the car and just drive, no.. you’d make a plan. You’d figure out do you drive, fly or some other mode of transportation. You’d map out where in California you were going and then you’d figure out when you’d want to go and for how long.  I want you to keep this analogy in your head as we dive into goal setting.

When clients set goals I typically experience two things.

1. They aren’t measurable, I hear something like this

  • Tone up
  • Get cut you know shredded
  • Lose my tummy
  • Firm up my J Lo (okay that’s my goal =))

2. They aren’t realistic

  • I’m going vacation in 2 weeks I want to drop 20 pounds
  • I want to put on 5 pounds of muscle while I’m training for a marathon
  • I’m going eat less than 1000 calories to drop weight fast

So.. when you set goals it doesn’t have to be this HUGE over the top goal. Now I’m not saying don’t set challenging goals, but set goals that you will be able to see and have some success.

We all have goals that we are trying to achieve, but are you setting SMART Goals. When you set SMART goals you are more likely to achieve them.  SMART goals are written in such a way that anyone who reads them can see what you are trying to achieve.

Here is what I’m talking about:

Specific What do I want to accomplish?
Measurable Criteria for measuring progress toward your goal
Attainable Goals are realistic and can be achieved in a specific amount of time and are reasonable.
Realistic You are both willing and able to work toward achieving this goal.
Timely Goals have a clearly defined time-frame including a target or deadline date.
Examples I will be able to do 10 pushups from my toes by January 31st.
I will bring my lunch 3 days on Mondays, Wednesday and Thursdays for the month of February.
I will do cardio for 30 minutes 5 times/week on Sundays, Tuesdays, Thursdays, Fridays and Saturdays.

Is this starting to make sense?? So.. Day 3 Challenge as you can image is to set goals for this 30 day challenge.

  • They should begin with I will……
  • Now if you are feeling aggressive let’s set some goals for the next 60 and then 90 days.
  • I write a lot about goals so here are some additional reading about goals that may help you.
  • If you are stuck reach out! That’s why I’m here.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight

Stay tuned.. tomorrow I will give you the building blocks of good nutrition.

Hold Yourself Accountable
5 Ways To Successfully Reach Your Weight Loss Goals
Hairy Eyeball of Truth










How Will You Stay On Track?

Yesterday in my blog challenge we were asked to come up with goals for the next 30 days. That was challenging, but the most challenging part of it for me was taking it to the next step. You see I’m awesome with coming up with ideas, but sometimes  I struggle to take the next step OR the next step overwhelms me OR I get side tracked by something else. Well not this time! I’m focused and committed to making my dreams come true by the end of the year.

Action is the foundational key to all success.
Pablo Picasso

I’m not sure about you, but sometimes we just get stuck in our habits and patterns that we can’t seem to break free! Well. I’m ready to break free. My mission to help women embrace their strength and their power. I feel like I can no longer contain it. It’s time for it to come out!!

Today’s challenge was to come up with 3 tools that will help you stay on track. Here are my three tool:

  • Time management — purchased a book that I can track my daily to dos. I’m also finishing reading and immediately begin in-acting The 7 Minute Solution. I will also block time in my schedule DAILY to devote to marketing and promoting my business.IMG 1035 How Will You Stay On Track?
  • Meditation –  I need to learn to sit quietly.  I will use my Ipod and set a time for 5 minutes. I have index cards of mantras that I will repeat to help me grow my belief in growing my business and helping my clients achieve their goals. I will continue to read my Daily Book of Positive quotes to help center me and keep my thoughts positive.My affirmation: I confidently go after success!

meditationstones How Will You Stay On Track?

  • Plugging in — I will listen to 3 podcasts/week. This time instead of listening I will take any tips or techniques and find a way to implement them. I will also get back to daily posting on Facebook and Twitter.

Apply yourself. Get all the education you
can, but then, by God, do something.
Don’t just stand there, make it happen.

Lee Iacocca

joinsblogchallenge125x125 How Will You Stay On Track?

Just Give Me Three Steps!!

The first thing that comes to my mind is that song — Give me three steps, give me threes steps mister, give me three steps towards the door …… Now you can take the three steps toward the door to be positive goals Just Give Me Three Steps!! or negative. I take it to be positive. As the saying goes when one door closes another one opens. My taking 3 steps toward the door is positive.  To move me closer to that other door and the life I want to lead here are the 3 things I must do!

  1. Develop my 90 day — this means getting it out of my head and putting it in writing. This means mapping out what I need to get purge to make room for what I truly want my life to be.
    • Part of my plan will be to become a better and consistent blogger
    • Build a community of women
    • Develop an information product
    • Track and log all the ideas in my head
    • Create a clean eat recipe database
    • Set the ground work to become a fitness speaker
  2. Get clear about my health — right now I’m going through some health challenges and I really to make sure that I make the decisions that will help me long term. Nothing to be worried about they tell me I’ll live a nice long life.
  3. Have a daily plan — I find that when I map out my day the night before I feel focused and productive. They say it takes 21 days to make a new habit. So.. I’m going to give myself 90 days to really burn it in.

So.. what are your three steps. What you do you need to purge to make your dreams come true??


joinsblogchallenge125x125 Just Give Me Three Steps!!

Tips for Kicking Unhealthy Habits

You know what they are.  Every time you do them you think, “I really shouldn’t be…”  Fill in the blanks!  Drinking this, eating this, smoking MP900402666 Tips for Kicking Unhealthy Habitsthis – the list goes on and on.  We all have habits we would be healthier without.  So what do we do about them?  How do we kick the habits for good?  Here are ten tips for kicking unhealthy habits and living a better life.

  1. Acknowledge and own the habits.  there’s no sense denying them; they exist, your friends and family know they exist, so own them.  Say aloud, “I need to stop!”  Once you’ve acknowledged it, it begins to lose its power.  It’s certainly much better than ignoring your unhealthy habits or hiding them.
  2. Let go of shame.  Don’t be ashamed of your unhealthy habits.  No one is perfect and we’re all striving to improve ourselves.  Everyone has something they need to work on.  Once you stop feeling ashamed of it, you can move forward and take control of your habits.
  3. Understand where the habits came from.  One of the great tools to kicking a habit is to first understand where it came from.  For example, if you have a tendency to eat a lot in the evenings it could stem from your breakfast habits.  Once you know the reason behind your habits, they’re easier to change.  In the example of the late night eating, a simple solution may be to develop a resolution to have a good breakfast every morning, rather than trying to stop eating at night.
  4. Understand why you want to get rid of your unhealthy habit.  Do you want to feel better?  Have more energy?  Look better?  Extend your life?  When you understand why you want to get rid of your unhealthy habits, it is easier to find the right motivation to help you achieve your goals.  For example, if you’re motivated to look better, maybe an old picture of yourself when you liked how you looked would work as appropriate motivation. 
  5. Set reasonable goals.  Lofty goals don’t serve anyone.  If you want to get rid of unhealthy habits, establish goals you are fairly certain you can attain.  That doesn’t mean they have to be easy goals, but it is important that they are attainable.
  6. Replace bad habits with good ones.  One of the best and easiest ways to get rid of unhealthy habits is to replace them with new habits.  For example, earlier we mentioned late night eating.  Rather than struggle with cravings while you’re sitting on the couch each night, brew a cup of green tea and change your habit to a good one, one that is healthy and beneficial for you.
  7. Seek support.  Sometimes we just need a little help.  We need an extra hand, a little encouragement, or someone to listen to us when we’re having a tough time.  Support groups, friends and family can all be a great resource when trying to kick old habits.
  8. Stay positive.  A good attitude is extremely helpful to kicking unhealthy habits.  It helps to be able to focus on more positive thoughts when you’re trying to get rid of habits that are detrimental to your health.  Before you set about accomplishing your goal, it helps to come up with a few methods for staying positive.  Find what makes you happy and make note of it.  When you’re having a negative thought or a tough moment, pull out your happy thought or your happy trigger and use it.
  9. Reward yourself.  Reward yourself for accomplishing the small steps along the way and for making it through the tough times.  For example, if you’re trying to cut out after dinner snacks and one particular evening you’re really craving something other than the tea you’ve been drinking, and you manage to avoid the bag of chips on the counter or the ice cream in the fridge, then you could reward yourself by getting your favorite coffee at the neighborhood coffee shop in the morning.
  10. Plan your success.  Rather than trying to wing it, it is helpful to plan how you’re going to attain your goal.  If you want to eliminate your habit of getting fast food for lunch each day, or you want to stop drinking coffee in the morning, how are you going to do it?  Break your goal down into smaller, more manageable steps for easier success.  For example you could stop going through the drive-thru four days out of the week but still go with your co-workers on Fridays.  After a week or two of success, you may even find that you’re ordering a salad rather than a burger.

Small successes give us confidence for larger ones. You create a pattern of success and strength.

Reward Yourself for a Job Well Done

Goal setting and achieving is supposed to be fun.  When you reach a goal, whether it is a little one or a big one, why not give yourself a MP900439557 Reward Yourself for a Job Well Done reward!  For example, if your goal is to get to the gym every day, you could break it up into smaller goals.  Start with going to the gym once a week for several weeks.  When you reach your goal of going to the gym once a week, you could buy yourself some workout music.  When you reach the final goal of going every day, well it’s probably time for some new clothes because you’re looking awesome, right?

How are you going to reward yourself?  

Sometimes when all else fails, tangible things can motivate us to reach our goals, even when the reason we’re striving for those goals has nothing to do with tangible rewards and everything to do with getting healthier and living a better life.

Rewards are important to keeping the motivation alive.  However, they can also derail you from your goal if the rewards are inappropriate.  For example, if you’re on a strict no sugar plan and you reward yourself for a week with no sugar by eating a piece of cake,  you could just set yourself back.

However, if you reward yourself with a massage, a night out at the movies or a treat that you would enjoy that isn’t full of sugar, then that is an appropriate reward you can look forward to and feel good about.  Make the rewards fit the accomplishment.  If your large goal is to run three times a week and you’re starting with an initial goal of running once a week, reward yourself for running once a week with something smaller like a new song for your iPod.  And when you reach running three times a week, you could reward yourself with new running clothes or a new pair of jeans.

So what kinds of rewards will motivate you?  Make a list of some items that you can use to reward yourself.  It might be:

  • New shoes
  • A vacation
  • Music for your ipod
  • A massage
  • Makeover
  • Haircut
  • New wardrobe
  • Dinner out at that restaurant you’ve been dying to go

Make a list of the things you might be motivated by and see how they fit into your goals.  Make certain to not choose rewards that will sabotage you reaching your goal.  For example, if your goal is to lose weight, then a food reward may not be the best solution.  However, a goal that makes you feel good about yourself, like a new pair of jeans to fit your new body, might be an excellent motivational tool. Need some help setting goals — contact me to set up a 15 min goal setting session.  Need a jump start to get going — give the Savage 7 program and shot.