Goals and Resolutions: Why we Fail and How to Succeed

can i buy prednisone over the counter in usa Goals and Resolutions: can you buy clomid over the counter in uk Why we Fail and How to Succeed

 Have you ever made a resolution that you didn’t keep? Is it something you’ve tried a few times now? Any idea what went wrong? Have you ever looked at someone who has succeeded and wondered what they did differently?  Do you know what separates the people who achieve the goals they set and those who are stuck in the place of same old hopes and dreams? One word: action. Action is required to create change. And although (I firmly believe) any action is better than no action, smart action is really the way to go.  It was Albert Einstein that defined insanity as “doing the same thing over and over and expecting a different result.” Ever done that? I have. Now I know better. If you want to create change in your life (keep a resolution or achieve a goal) you need to take action to make that change a reality.

 

3 Steps for Success

 1)  It has to be SMART.

The first thing you need to do is look at the resolution. Is it specific? Measurable? Action oriented? Realistic? Can you break it down into steps you can put in a time frame? Write your resolution down. Tell people, the more the better. This makes it real, gives it life.

2) It needs to be actionable.

The next thing you do is break it into actionable steps. Let me give you an example of the one resolution I failed to act on last year and what I’m going to do differently this year to create success. Last year I decided to switch out the canned beans in my diet for dried ones (a bit healthier and cheaper). It was so simple that I overlooked creating the action plan necessary.  What will I do differently this year?

 Buy the damn beans. I’m going to start with black beans and kidney beans. I’m going to get them by January 3rd. (Specific, action-oriented, and within a time frame).

  • I’m going to cook these beans on January 8th when I’m batch cooking for the week, then freeze them in little containers. I’ll repeat this every week with different kinds until I have a little stockpile going. Since I tend to plan out my meals a week in advance, I can make more or less depending on what I’ll be cooking that week. I’m pretty sure this is going to work. I’ll let you know.

 

3) It must be reassessed often.

Finally, you need to check in with your new habit. Do this weekly at first, then monthly. What’s working? What’s not? It’s better to reassess and make an adjustment than it is to fail miserably and wait a year before thinking about it again (like I did with the beans…). What action steps can you take to make an adjustment? Do you need to call in some reinforcement? If you’re on track what can you focus on next? Write down your focus and keep moving towards your goals. Enjoy the journey….

 Remember, and this is super important—write your goals down, and tell people. If you don’t, you’re making it easy to fail yourself. Feel free to start by sharing your goals and resolutions with me… I love to hear from you! When you know the first action step towards your resolution, do it right away. Why wait? And if you need any help, let me know.

The Travel 300: A Workout You Can Do Anywhere

The Travel 300 Workout

 

Stay Fit and Blow Off Some Steam ANYWHERE

Have you ever looked at your weekly calendar in despair, scanning for some time, any time, to get that quick workout in? When you factor in the commute to and from the gym it can be enough to turn your schedule against you. What if you’re traveling for work, on a vacation or visiting relatives? No space or equipment? No problem. This Travel 300 requires a space no bigger than the footprint of a twin bed and the only equipment you need is your body and gravity (excellent if you’re stuck in an elevator or jail cell).

 

Get it Done

The Travel 300 is an equipment free workout designed to get you moving and work your muscles. It’s not ideal on its own for prolonged periods of time, but it is a great supplement to a good program. Within the context of desperate times calling for desperate measures, I’m an advocate for the idea that some is better than none. The Travel 300 is definitely some, and it gets it DONE.

 

Keeping it Simple

This workout is comprised of 3 simple exercises. All you have to do is run through the 3 exercises without resting in between, then rest 15 seconds. Repeat that 10 times. Three exercises, 10 reps each, 10 sets = 300. Done. Here they are:

  1. High Plank to Low Plank
  2. Bird Dog Back Extension
  3. Burpees (with a pushup and a jump squat)

 

Breaking it Down

To break it down a little further, here’s some instruction on each exercise (I know many of you know all three of these…)

  1. High Plank to Low Plank:  Hold your body in a straight line in pushup position, with your weight on your hands and toes (or knees, to modify intensity), elbows directly below the shoulder joint, your eyes looking at the floor and your bellybutton pulled in. Lower yourself onto your forearms, pause, then press back up to your hands. Keep your hips and shoulders as level as possible through the movement.
  2. Bird Dog Back Extension: This starts on your hands and knees, with your knees stacked below your hips and your wrists under your elbows under your shoulders. Lift and lengthen your left arm so you’re pointing straight ahead, lift and lengthen your right leg so it’s pointed back. You’re balanced on one knee and the opposite hand. Stay as stable and level as possible while you alternate sides. That’s one.
  3. Burpee: This is the nickname for a squat thrust. Start standing, and bend down to touch the floor with your hands. Jump your feet back so you’re in a pushup position, DO a pushup, jump your feet forward, and jump up to a standing position, squatting after you land. That’s one.

 

If you keep moving with minimal rest, this workout should come in under 30 minutes. If you need pictures or video, let me know and I’ll get something up!