Start Here To Reach Your 2015 Weight Loss Goals

Start Here To Reach Your 2015 Weight Loss Goals

You have to do more than wish for weight loss. You have to do more than think about it. And you have to do more than have one “clean” eating day a couple times a week. If you want more, you’ll need to act and act consistently. Want to reach your 2015 weight loss goals? You’ve got to carefully choose the highest impact behaviors for you, narrow it down to the most important one or two and then get your butt to work.

But sometimes it can feel so daunting! What should I eat & when? What should I avoid? How important is exercise? What IS most important? We read dozens of different recommendations and most of them are conflicting. We become consumed by analysis paralysis. There are so many options and we don’t know which course to take. Been there, done that. Wasted lots of time along the way! If my results were measured by how much I’ve thought about weight loss, clean eating and intense exercise – oh man – I’d be the leanest, strongest woman on the planet!!!

The good news is that we are over complicating it. At the end of the day, nothing you read matters. Nobody’s recommendations about the “right way” and “wrong way” are relevant to you. The ONLY thing that matters for you is what works for YOU and what YOU will consistently do. What makes you feel great? What kinds of habits or behaviors will you actually look forward to? Which give you energy? Which make you feel strong and powerful? What will you actually DO? CONSISTENTLY!!!!

Consistently [kuh n-sis-tuh nt-lee] adverb – constantly adhering to the same principles, course, form.

Constantly. To the SAME principles. Not getting distracted by the next new thing and trying it after a few days. Please, no more dieting ADD – looking at the latest, greatest approach from some random person’s point of view and deciding “oooh! shiny thing! I’ll try that!”

This doesn’t require creating a long list of rules and, with military precision, checking them off a list each day. Here’s a simple approach to finding, and doing, what works for you.

Each morning, set aside 5 minutes. Sit down with a pen & paper and think about where your life currently is and where you want it to be. Lets say you’re currently 180 lbs but would like to get to 150. That’s the point at which you can fit into your sexy jeans and feel good about yourself. Now write down 2 things you can do today to help you move from point A to point B. Not 20 things you need to do this month. Just two things you can (and will) do today.

When I first started out on my weight loss journey they were things like:

  • Pack my meals and snacks to bring to work
  • Get to bed on time
  • Eat vegetables with every meal
  • Make sure that breakfast is fat & protein based

As I’ve progressed throughout my journey, my 2 things often include things like:

  • Meditate daily
  • Eat only when I’m hungry (I get tempted to eat when I’m bored or procrastinating)
  • Eat more fat at breakfast (this remains super important to me)
  • Journal my hunger/mood/cravings/energy

There is always something you can do to move towards your goals. You can stop worrying about the perfect plan or which set of advice is right and which is wrong. Just act. Pick something that is important to YOUR success and do it. Do it every day. Keep identifying small steps you can take towards your goal and practice, practice, practice.

I recommend keeping at least 1 of your 2 target items the same each day (until they become effortless or until they no longer produce results) so that you can make it habitual and part of your daily life.

If you feel like you’re ready to take this on – if you feel like 2015 is the year you’re going to crush your goals and get healthier than you’ve ever been – you’re EXACTLY the person I want to work with. I’m going to be working one-on-one for a FULL YEAR with only 15 individuals. We’re going to talk every single week. We’ll set goals, we’ll establish how to measure and monitor them and then we’ll adjust every single week. We’ll determine what works for you and what doesn’t. We’ll work with what you love, what you hate, what your life requires and what your major obstacles are. We won’t give up. I’ll provide education, motivation, inspiration, and, most importantly, constant, ongoing support. If you’re ready, check out all the details. I’m accepting applications for just another couple days. Get yours in now

Don’t give up. Don’t get frustrated. Just keep moving!

5 Ways To Improve 2015 In Less Than 5 Minutes Per Day

5 Ways To Improve 2015 In Less Than 5 Minutes Per Day

We often find ourselves with 5 minutes to spare. No matter how busy we are there’s always 5 minutes to check facebook or twitter, chit chat with a coworker, rummage through the kitchen for a snack or browse the internet for news.

What if, in just one of these 5-minute windows, you did something that would help transform your year and propel you towards your goals? I’m not talking about overhauling your life, going on a diet, getting to the gym or launching a new business. I’m just talking about something you can do every that in fewer than 5 minutes.

Here’s a list of little things to plug into your windows of opportunity as they arise that, if you do them daily, will make a massive difference in the quality of your year – 5 ways to improve 2015 in less than 5 minutes! If you’ve got more to add to the list, shoot me an email and let me know or leave a message in the comments!!

  • Establish one goal you’d like to achieve and identify ONE THING you can do today (in less than 5 minutes) that will help you reach it. Example:
    • Goal: Pay off $20,000 in debt
    • Daily Brief Action: Take 5 minutes to plan out your meals for the week. Planning ahead and eating at home absolutely saves money from your food budget!!
  • Write down 3 SPECIFIC things you’re grateful for. Gratitude will profoundly change your outlook but don’t be generic by always saying, “My job, my kids, my spouse”. Example:
    • I am grateful that my wife prepared my favorite meal tonight
    • I am grateful for my co-worker who went out of his way to help me with my project
    • I am grateful that my body is strong and healthy enough to walk, run and workout!
  • Get your blood pumping by doing 10 pushups, 10 body weight squats and 10 situps. No matter where you are, you can do this. You can keep repeating this circuit until 5 minutes go by or stop after one round. Remember that you physically & mentally feel better when you’re getting more blood flow to critical organs like your brain. And even a few minutes of movement releases “feel good” endorphins that will brighten your day! If you can’t do pushups on your toes, no problem. Do them on your knees. Can’t do them on your knees? I’ve been there! Do them against a wall.
  • Let someone know you appreciate them and why. Imagine if you got into the habit of expressing appreciation to friends, coworkers, family members and strangers every day for a year. After a year you’d have more friends, you’d be happier and I’m quite certain you’d have many more people doing the same for you!
  • Identify something you want to happen and spend 5 minutes visualizing it in detail. Think its corny? That’s ok. Research continuously proves that when we vividly imagine an event or outcome, our brain is unable to distinguish between our visualization and reality. Our brain accepts the event as true and begins working in your subconscious to bring it to fruition. The more detail the better!!

We all have these windows of opportunity. Will we continue to waste them reading about the Kardashians or will we seize them to help improve our future? This takes such little time. You can make massive improvements in your life with small actions repeated consistently. Why wouldn’t you???