Category Archives for "Goal Setting"

7 Lessons for a Lean and Fit Fall

Summer is coming to an end, the kids are back in school and there’s pumpkin spice and football feels everywhere.

This is the time of year that many people just cruise along and ride it out. The days get busier, the holidays are coming quickly, there will be weight gain, there will be stress and I’ll just start over in January 1st, right?

Wrong.

There will never be a right time to make a change. You will always have stress, limited time and something else that needs to get done first.

The stars will never align perfectly but wouldn’t it be nice to know how to lose weight and belly fat faster, with less headaches, confusion and boredom?

We’ve had some amazing results from our ladies at Durbrow Performance.

Anna B nutrition

The reality is that for every amazing body transformation, there are ultimately highs and lows. What people don’t always reveal is that this type of change (both mental and physical) is SIMPLE but not EASY.

The real transformation comes when you can put it all together. Confidence. Self esteem. Better relationships. More productivity. Not living scared anymore.

Lesson #1- Get Real and Commit to the Change

Do you know what you really want? Most people do not.

I want to lose 20 pounds” is not the answer that will get you out of bed when it’s snowing, cold and dark.

Understanding your true why and getting real on the amount of work that’s truly involved is the only way to break through and really make a change.

Doing what you’ve always done is probably not going to work anymore. But you can’t beat yourself up over it because that’s the past.

Be kind to yourself, take a minute to step back and look at what you truly want. Get REAL and RAW with yourself.

What will tip the scales now, when nothing has worked before?

Support, real coaching and true goal setting will show you that you don’t have to “suffer” through another diet or crappy workout. The journey can actually be kinda fun.

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Lessons From My Failures

Sometimes I take my life lessons from Olivia Pope. If you don’t watch Scandal you need to get on that. Total girl crush right here.

The best thing about Olivia is her famous line “It’s handled.”

My question for you is, are you handling your shit? What I mean by this is are you trying to set a goal, failing and then repeating this crazy cycle over and over, wondering why it doesn’t ever work and things don’t change?

What I mean by this is that YOU didn’t change. You’re expecting extravagant results in a goal but you didn’t change yourself.

Your thoughts, habits and actions didn’t REALLY change.

You just relied on will power and “motivation” to achieve that goal.

Shit didn’t get handled, because it becomes a vicious cycle of…

Set a goal —> get excited —> will power and white knuckle through a few weeks —> decide it’s not worth it —> stop

Success is stopped by many things, fear being a big one.

Today I wanted to share with you a lesson I learned from my consistent failures.

I was scared, big time. I didn’t realize it at the time but here’s what continued to happen…

I would set a goal, do it for a while and then become disinterested. I would stop that process and claim that I didn’t really care about the goal so I wasn’t into it.

I would stop keeping score.

Then I would ultimately just say that I hate setting goals, it’s stupid and I don’t need it.

After doing a lot of personal development I realized my issue…

I was scared. It took a long time to figure this because initially I was like “F that, I’m not scared

I just didn’t know WHAT I was scared of.

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Are You Getting What You Want? Start Examining Your Thoughts

Why don’t you accomplish what you want?

With weight loss, your career, your relationships…

You may be struggling with all of the above or maybe just one or two. Regardless of where you’re stuck, it usually comes down to the same thing.

In studying my own mindset, behaviors, habits and ultimately results, I’ve learned that it is actually very simple but we as humans tend to complicate things (more on that next week).

So what’s the secret sauce to getting what you want?

Don’t believe the stories.

What the what?

Think about it like this:

Thoughts –> Actions —> Behaviors —> Habits —> Lifestyle

When you are trying to make a change, what’s usually the first thing you think you need to change? Your habits or behaviors, right?

Those lead to your lifestyle and things like your non-negotiables, your daily practices and hopefully a happy and healthy life.

But we always skip over the beginning, which is what triggers our actions and behaviors.

Our thoughts.

Or more specifically, the “stories” that we tell ourselves, usually about why we can’t do something.

Stories are things that we have believed or simply never challenged for so long, that they just seem like the normal experience for us.

So what would happen if you just challenged the thought?

It doesn’t have to be much, just simply a yes or no.

For example: I can’t lose weight because I’m too busy to work out

Challenge the statement with a simple, is that true?

Yes or no. No stories, no spinning, no excuses. Yes or no.

That’s all it takes to start out with this, just question the thought. You might realize (as I did, many times) that you simply believe the thought because you’ve always believed it.

Is this going to change you overnight? No way. It will however get you into the mindset of challenging, examining and moving toward a different story in your head.

There it is, your challenge and homework for the week is to start questioning your thoughts and stories. Do this without judgement, just become aware.

I’ll be back next week with more about stories, how we complicate things and why this essentially makes us feel better.

How to Get Better Results: Part II

Last week I dove into the simple techniques you can use to improve your results or your life in general, without actually adding more “stuff” to your to-do list.

This starts with getting really clear on your goal. Don’t make it fluffy or you won’t follow through. You then have to ask yourself some deeper questions- why do I really want this?

You might need to ask that question of yourself about 3-5 times to actually get the real answer and make sure you’re not bullshitting yourself.

Now let’s talk about what happens after we set those goals. Why do we constantly and consistently FAIL to get results?

There are basically four stages that everyone goes through during this cycle of change.

The first phase is when you set those goals and you are crazy excited. THIS will be the time I’ll change. Basically this is that “Monday I’ll start again” phase. Everything seems exciting, new, motivating and you are ready to rock.

Phase II is when things get a little more interesting- this is called informed pessimism. This when you start to realize how much work is involved and a few doubts begin to creep in. The rainbow and unicorns in Phase I (uninformed optimism) are starting to become a distant memory.

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7 Lessons for a Lean and Fit Winter

It’s already the heart of fall, summer is over and now we’re officially moving into the holiday season with Halloween already coming up next week.

This is the time of year that many people just cruise along and ride it out. There will be weight gain, there will be stress and I’ll just start over in January 1st, right?

Wrong.

There will never be a right time to make a change. You will always have stress, limited time and something else that needs to get done first.

The stars will never align perfectly but wouldn’t it be nice to know how to lose weight and belly fat faster, with less headaches, confusion and boredom?

We’ve had some amazing results from our ladies at Durbrow Performance.

Anna B nutrition

The reality is that for every amazing body transformation, there are ultimately highs and lows. What people don’t always reveal is that this type of change (both mental and physical) is SIMPLE but not EASY.

The real transformation comes when you can put it all together. Confidence. Self esteem. Better relationships. More productivity. Not living scared anymore.

Lesson #1- Get Real and Commit to the Change

Do you know what you really want? Most people do not.

I want to lose 20 pounds” is not the answer that will get you out of bed when it’s snowing, cold and dark.

Understanding your true why and getting real on the amount of work that’s truly involved is the only way to break through and really make a change.

Doing what you’ve always done is probably not going to work anymore. But you can’t beat yourself up over it because that’s the past.

Be kind to yourself, take a minute to step back and look at what you truly want. Get REAL and RAW with yourself.

What will tip the scales now, when nothing has worked before?

Support, real coaching and true goal setting will show you that you don’t have to “suffer” through another diet or crappy workout. The journey can actually be kinda fun.

Continue reading

How to Get Better Without Doing More

I’ve been studying a lot about how to get better. What does getting “better” actually mean?

To me it’s just building on yourself based on what you stand for, but working toward making changes in your thoughts, behaviors and ultimately habits.

The title of this blog post may be a little deceiving because it says you don’t have to do more. That’s true, you don’t have “do” more in the sense that in order to improve yourself or hit a goal, you shouldn’t be piling on stuff onto an already overflowing tower.

When I talk about getting better, I’ll use it in the context of fitness or weight loss because let’s face it, that’s where most of us are at.

The first step is to identify your goal. Don’t make up some bullshit goal here because we’ve all done that too and after a week or two if we don’t care enough, we kick that to the curb. As humans we LOVE setting goals because that first phase of setting a new shiny goal is like all unicorns and rainbows, it’s perfect and nothing can go wrong.

Until it does.

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