Women and Goals

72% of women say happiness lies in making progress on their goals, even if they never achieve them. Wow. (This was just another nugget I found packed into January's Real Simple.)

As women, we love to feel productive, accomplished, moving forward. Therefore, this headline should not be surprising. However, as a coach, I'd like to see more goal achievement. Imagine how happy she'd be then!

There are several keys to goal achievement:

1. Write out a measurable goal (i.e., I will lose 10 lbs in 3 months -April 2009.)
2. Plan the goal on a daily or weekly scale. (I will lose 3.5 lbs a month, less than 1 lb each week.)
3. Enlist the help of friends, family, and a coach.
4. Start each day reminding yourself of your goal and what you can do that day to work toward it (exercise, plan meals, eat healthier, cut out bad foods....).
5. Dedicate time each week to think seriously about your goal, document your progress, and prepare for the following week with your goal at the top of your mind.
6. Celebrate each win along the way. And, don't beat yourself up for small mistakes along the way. No one is perfect.
7. Prepare for your goal achievement (in this example, buy something new for your new figure.)
8. Finally, Achieve!

Wishing you all happiness.

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It is Real Simple

It is Real Simple... the magazine. I love it. I have been reading it for years.

The January issue particularly speaks to my heart as a coach. They asked women what was on their NOT-TO-DO list for 2009. Here's a sampling...

• I won't over commit.
• I'm going to stop being a people pleaser.
• I won't do office work at home on Sundays.
• I will stop saving things for special occasions.
• I will not make the same promises I have year after year. This year I'll be less judgmental, take the dog out more, and overlook my husband's inability to fold towels.

I love them! We are finally getting it! The best thing you can do for yourself, your family and your career is to STOP. Stop what you are doing. Do an analysis of what it is that you do everyday. And, then refine it to be more powerful, more productive, more meaningful, healthier, happier, etc..... (what ever it is that YOU need now) even if that means slowing down!

Enjoy your life. Don't let it slip away.

176.2

Luckily, I'm not one to discourage easily. In three weeks since my last post not one ounce has budged. I am thankful to not have added one however.

Why has my weight stayed the same?
I haven't worked as hard as I should have on the food front. I only made better choices a handful of times and allowed my cravings to dictate my eating schedule and menu.

What have I done well these last three weeks?
I have hit the gym 5 days each week for at least an hour. Its a habit I'm enjoying. I enjoy it most because it represent my taking ownership of my choices and my body. It feels good to work out. And, it feels great to turn off the phone to do so. No one interrupts my gym time. Not even me.

What do I have to focus on in the next three weeks?
1. Consistently hitting the gym
2. Adding an online training partner and coach to do the best I can with my fitness routine
3. Dedicate myself to eating well (healthful) each day for this next three week period to prove the power of doing so

I'm feeling better already. Although the weight hasn't budged I am seeing benefits of taking the control for my figure and health back.

And, I have another incentive. I'll be at the Inaugural Ball on January 20th. I'll be seeing all of my friends from the DC area. I want to look good for that event too.

Here's to your health!

Lisa

2009 Resolutions

Its just a few weeks away. 2009. Tell it what you expect of it now. Don't enter it blindly.

What do you want to accomplish in 2009?

What are your personal goals? Financial goals? Spiritual goals? Career or business goals? Heck, I even have goals for home projects. I work them into the budget and give them time lines.

What is the benefit of having goals?

It helps give structure to your life. And, most of us need and thrive on good structure. It gives us purpose and direction.

How do I stay on track?

Have all of your goals written down and review them weekly at first, then when you are on the right path, monthly. Share them with others in your life and have discussions about them. Invite others to share their goals with you. Recognize that your goals were made because they were important to you so stick with them. Don't let another year go by to find them on the list with little progress. You control the success of your goals.

Happy Goal Setting. I hope that 2009 is your best year ever!

Creating Your Plan for 2009

Now is the time to lay out your life map for 2009. Here's an quick step version of how to do that.

1. Spend some time in thought- what do you want to accomplish in 2009, why, and what are the small steps to get you there
2. Write down your goals, rationales for those goals, and timelines for the small steps
3. Tell everyone about your goals. Share your written plan with them so they can support you. Encourage them to have a plan and encourage each other.
4. You must hold yourself accountable to the steps and timelines- or find someone who will hold you accountable (remember, this is your life- don't cheat yourself out of another year)
5. Review your goals daily, weekly, monthly, quarterly and annually (depending upon how they are written)
6. Forgive yourself for minor missteps and get back on the plan immediately (we all eat a little chocolate while on a diet)
7. Reward yourself for the milestones you achieve
8. Repeat as necessary

My plan also includes data on my status; what did I accomplish this year; what attributes do I have that allow me to achieve my goals; what am I thankful for; what are my 5 year and life's goals; etc..... This is more like a report or guide versus a single piece of paper. I run my life rather than let life run me. This guide helps me do that.

Happy 2009!

Diet and Exercise.... repeat

Humans are typically smart creatures. Why then do we have the knowledge and power to change so many things but we don't. We ignore the prevailing information to stay in our current unhappy and unhealthy state.

Change is sometimes hard work. And, there is always tomorrow right?

I live this everyday myself. I go through moments of great change and then periods where little changes.

How many times do we hear "diet and exercise" are the key to loosing weight and staying healthy? We hear it often. We know its true. But, we still (many of us) fail to put in the work and dedication required to do better in both areas- consistently.

That is where a partner comes in. Having a partner elevates our efforts and helps to keep us motivated (and honest).

A dear friend was gearing up for her nuptials a year ago. She wanted to lose weight. So, we started a friendly little wager- for a nice gift- to see who could loose the most in 2 months. We have the same weaknesses and the same knowledge about what it takes (and neither of us will go extreme routes to win this battle)- so let the game begin. We sent daily logs of what we were eating- and how much. We had weekly weigh-in's. It was great. We connected more than usual. We helped each other tweak our diet and exercise routines. We motivated each other. It proved that having an ally in achieving your goal goes a lot further than doing it alone.

Find a partner in your path to achievement. Challenge a colleague who wants something similar to you. Become a team in making great things happen. And, never stop being smart about what it takes. For health.... its diet and exercise.