Mini Goal Monday: the SMART way

So last week , on top of my usual weight loss goals, I made quite a few goals to be held by today. I also had a lot going on last week and I also didn’t think clearly about them and how they were going to be achieved. This may not have been a smart way to make my goal planning. Key word “planning”. Goals should always be planned, even if they are mini in order to achieve them.

Here are some keys to making SMART goals:

The key one that I didn’t pay attention to last week was ATTAINABLE. I knew, even as I was writing them that weren’t ALL attainble considering my schedule. Knowing that ahead of time I was just setting myself up for failure. So as you get ready to set your Mini Goals this week do it the SMART way.

“This one step – choosing a goal and sticking to it – changes everything.” Scott Reed

So what are you goals this week?

Mini Goals
I have 4 more weeks to fit my fitness goals with 7 more lbs to lose. so this is about 1.75lbs a week. any slacking off from now could knock me off my MAIN goal so I gotta stay on top of it. Back to my weight loss goals for now because those are important to me.

*Workout video every morning this week at 7am M-F
*Gym monday 8pm, wed 8pm, fri 3:30pm, sunday hiking 9am
*No candy or junk food
*No eating after 8pm except protein shakes (with water) after gym.
*lose 2lbs this week

xoxo,

Mini Goal Monday: Keep Going

HAPPY MONDAY!!! I hope everyone had a fantastic week and weekend. Mine was very full and I am still tired so my post today is going to be short. Here we are at check-in once again, how did you do with meeting your mini goals? Mine went eh, I did pretty good at accomplishing them until the weekend hit. I went out of town and the goals I had set had this in mind but I did not commit to them as much as I needed to to lose the weight I wanted to. I don’t need to go into great detail but let’s say I didn’t meet ALL my goals and I did not lose 2lbs this week.

Now last week at check in I had met all my mini goals plus lost the weight I needed to do. Therefor I know my previous plans, when met, will get me to where I want to be. So as of now, as far as my weight loss and getting in shape goes, I have done all the steps in order to have a successful plan. Where I am lacking is the “doing” part of the plan. So really, it’s about re-evaluating how much I really want my bigger goal maybe going back to step one and building that deep desire for reaching it. This also brings me back to the topic of Integrity and doing what I need to do specifically because I said I would.

Now the only option I see from this point for me is to not fret about what I did not do last week but to instead focus more on what I need to do this week. The past is in the past and I can’t go back. I can only look forward.

Whatever your goals are I hope you are doing great. If not, keep going!!! Evaluate how you are using the 6 steps. So by now I think we all get the point of what my weight loss mini goals are for the next few weeks so I am not going to continuously state them on here. Right now I am going to make some new goals for this week.

Mini Goals:
* Have a successful blog
-write at least 3 posts this week (every other day) Monday, Wednesday, and Friday all before bed the previous night.
*Have a fun birthday party for my son
-Get invitations out to my son’s school friends on Tuesday morning regarding his birthday party
*Have good turn out for jewlery party at my house
-Get more invitations out to my friends tonight
*Run a successful photography business
-Finishing editing pictures from a photo shoot I did last week by Friday
-Send out Client CD and Print Tuesday Morning in mail
-Send client invoice today by 3:00pm and get her CD in mail Tuesday
*Be a good friend
-Call and catch up with two friends on the phone after work on Monday.
*Be Happy
-HAVE A GOOD DAY!

You can see I have other goals in my life so I briefly stated what they were and what I can do this week to work towards those bigger goals. Feel free to leave your “To-do” list below!!!

xoxo,

Mini Goal Monday: 6 Steps to Achieve Any Goal

I know I know, It’s not Monday any more. I tried to attempt my post yesterday but got so incredibly busy, not to mention sick, that I didn’t do it. BUT I am doing it today which matters right?

So how did everyone’s goals go? Are you getting better? staying the same? I would like to proudly say that I accomplished practically ALL of my goals last week. The only one I didn’t do was a work out video one of the mornings. I was so tired. I ended up losing 3lbs though which is very exciting.

I have 6 more weeks to meet my goal and since my scale was off for a bit without me knowing it, i still have ten more pounds. So I can just keep it at 10 pounds or i can break that down which is about 1.6 pounds a week which is VERY reasonable with good diet and exercise. I no longer have any extra space anymore to mess up without adding a ton to my weekly goals. THAT is the one thing that keeps me motivated. Let’s say next week I don’t lose any weight, well then the following week im gonna have to lose 3 lbs which is a little more hard and less exciting. Another thing that keeps me motivated is that I am in a bet with a friend. If I make my weight she owes me $100 towards a new outfit and if she makes her weight I owe her $100 towards a new outfit. So it’s a wash but we get new outfits out of it for our new bodies. Now I don’t want to end up having to owe her $100 without me getting my $100 too. Money is ALWAYS a good motivator. Esp when there is a chance I can not only make money but lose money. And then of course since the weather is getting hot now that bathing suit in my closet is always a good one too. And I can’t forget TIME. I always like to think about how TIME KEEPS MOVING WITH OR WITHOUT US. So summer is approaching and will be here regardless of me keeping my goal. I can choose to move forward with time or stay in place or even move backwards but no matter which direction i choose, summer is coming. And when it comes I will or will not have met my goal. The harder I work at achieving my goal the faster I will get there and the more time I will be able to enjoy having accomplished it. This summer I want to FINALLY say I made it versus it passing me by and waiting a whole other summer to have to SAME goal once again.

What do we need to do to keep goals? Especially goals that are typically hard for us to keep. I know not everyone’s goals are fitness goals but I know most of us have at least one goal that is typically hard to keep but we want to keep trying. Here are a few simple ways that can help you meet the goals you want.

1. DEEPLY DESIRE.
The number one starting point to any achievement is desire. You want to feel the fire in your heart for this goal. The bigger the fire the bigger the heat. You need to make a deep emotional connection to your goal and why it is important for you to carry out. When you are emotionally attached to something and it means more to you for deeper reasons then you can easily keep it in mind and it becomes alive and more than just words. You have to REALLY REALLY REALLY want it.

2. VISUALIZE ACHIEVING.
This is “the secret” right here. Where most of the power of the Law of Attraction stands. What does it look like when you accomplish your goal? How do you feel? One of the most amazing things about life is that your world is based on of your mindset. Change your mindset and you change your life. When you ACT AS IF, you create positive thought and feelings which in turn create positive actions. Vision boards can be very helpful because they are constant reminder of the things you want. Start with hanging just one picture of the thing you want.

3. MAKE A PLAN.
Every goal needs to start with a plan and action steps on how you will get there. Mini Goal Monday is one way I am trying to  help you create stepping-stones order to achieve the big goal you desire. Every goal no matter how big or small can be broken down to smaller attainable goals. This is actually crucial in goal planning and in reality makes it  A LOT easier too! While breaking down goals weekly, some even can and/or need to do it daily. Either way, always keep the end in mind.

4. WRITE IT DOWN.
 Lee Iacocca said, “The discipline of writing something down is the first step toward making it happen.” I agree which is why I have been doing Mini Goal Mondays in the first place. When you write your goal and the specifics on how you are going to get there, you immediately will feel a deeper sense of commitment to it.

5. GET SPECIFIC
I couldn’t be more serious about the importance of this one. When you get specific with your pathway to your goal you make your goal really clear. You start to make time in your schedule to make sure you get done the things you need to do. To get specific just continue to break down your goal smaller and smaller. Key questions to continue to ask are HOW and WHEN.  A classic example is again what I try to achieve with these posts.

I want to lose 10lbs in 6 weeks. How? by losing 1.5 per week. How? By working out at least 4 times this week. How? Going to the gym, doing work out videos, hike/walk, etc. When? gym on Mon, Wed, Fri. Workout videos Mon, Tues, Thurs, Sun. Hike on Sat. When? gym Mon/Wed-8pm, Fri-4pm, videos – 7am, hike Sat-9am. And there we have it, I now have my exercise built into my schedule to better make sure I make it happens. Of course I can do the same thing with how I am going to eat right as well. You get the point?

6. REVIEW YOUR PROGRESS
This is where support comes into play. I have these posts so I can check in regularly with everyone and review how I did the previous week. I also weigh myself once a week every Sunday morning to make sure I hit my weekly goal. {If you are losing weight I suggest you don’t weigh yourself more than once a week as we tend to fluctuate throughout, and the most accurate time of day is in morning, after you’ve emptied yourself, naked}. It’s important to have support whether it’s from a friend, family member, co-worker, coach, trainer etc.  I check in with my friend that I have to bet with so I can have someone physically to hold me accountable.

These 6 steps seem very simple yet they are very powerful when done. If your goals aren’t being met it is important to analyze why. Don’t push it under the rug. Review the 6 steps and figure out where you are falling short or where some things may need to be changed. Don’t give up! Assess how deeply you want to achieve your goal. If you want it bad enough, you will get there. Also there is a slight difference in trying to achieve a goal versus ending a habit. If you want to end a habit, you can follow these steps to an extent but there are slightly different steps. Maybe next week we’ll go over those.

Mini-Goal “Monday”:
*Workout videos Mon-Fri 7am
*Gym Wed-9pm, Thurs-8pm, Sat-10:30am
*Wake up at 7am Mon-Fri
*Lose 2lbs.

Start the steps by writing your mini goals in the comments below. dont forget to be specific. Good Luck!

Mini Goal Monday: Listen to your Excuses

So it is Mini Goal Monday again!!! How did you all do on your goals?? Did you meet them?  Did you cheat a little? Did you not attempt at all?

So let’s see my goal was to go to the gym at least 3 times this week and lose 1.5 lbs. So I went to the gym on Monday when I said I would. I went to the gym on Wednesday the day I said I would, and on Friday a last-minute playdate came up with my son that I went to instead of the gym. I knew a few days before so I had already planned to still go to the gym afterwards. Well the playdate lasted a long time and then it was the Mega Lotto drawing, in which I had a lot of tickets for, so I did not end up going on Friday. I then was gonna go on Saturday but it rained , and then Sunday I had a birthday party, a photo shoot, and dinner to go to.

Did you just hear ALLLL those excuses I just made on why I failed to meet my goal??? That’s what happens when we fail at something we said we would do right. We immediately have to back ourselves up with the great, or not so great, reasons we couldn’t follow through. The funny part is that it feels like we HAVE to give a reason/excuse just to feel understood instead of simply taking responsibility for not doing what we said we’d do.

Have you ever been late to meet someone and when you finally talk to them or get there you have the excuse, real or not. “i lost my keys”, “There was so much traffic”, “I was running late”. There has to be SOMETHING! How often do you ever just say “I’m late, sorry!” or “I’m late because I didn’t prepare better”.  It’s a way to try to dodge the responsibility. It feels better when we put it on something, or someone, else.  I could have just said, “I didn’t go Friday” and left it at that but instead felt compelled to explain the reasons why so you could understand that I had no choice. Did I really have no choice though? Of course I did, I always do.  I could have went late night on Friday. I could have went on Saturday regardless of the rain and I could have went early Sunday morning. There WERE chances for me to go to the gym a third time but I CHOSE not to. How powerful is that. Owning my choice! So I even could have just said “I chose not to go to the gym on Friday, or the rest of the weekend” because in reality THAT is what happened.

I mean this even happens when we don’t even make promises, just when we flat out don’t want to do something. When you get invited to a party you dont want to go to. When you get asked to do something you don’t want to do. How many times do you either say you will do it, or will go and come up with an excuse later OR come up with an excuse right away?  What’s wrong with just saying “No, I not going to come” or “No, I don’t want to do that”?

I didn’t lose 1.5 lbs either. I chose not to! I chose to eat badly all weekend. I chose the easier route this time. Now could I be hard on myself for not meeting my mini goal this week. Of course I could and I could give up while I’m at it thinking im never gonna make it there. But ya know what the best thing to do when you can’t follow-up on a goal, or a promise, or something you said?? Move on, make another goal/promise and follow through on the new one.  We can’t go back and change what already happened {or didnt happen} but we can choose to continue and follow through the next time. Start restoring your integrity!

So my mini goal this week :
*Monday workout at home with weights 7:30, Tuesday go to Bikram Yoga 8:15, Wednesday go to TKB at the gym 8:00, and Friday go to the gym 3:30
*Lose 2lbs this week
and I’ll add a new one.
*Get out of my bed at 7am instead of 7:30/8:00am to start getting ready for work

what are your goals this week gonna be?

And I challenge you this….next time you aren’t able to follow-up on what you said you would or simply get asked to do something you don’t want to do, just NOTICE the excuses you make. FEEL how compelled you are to have to make them. TRY not to make any excuse and simply just TAKE responsibility. Once you start doing this, you can begin to see how responsible for your life you really are.  You will also ALWAYS notice the excuses other people make and their stories on why things just aren’t their fault. I’ll admit it starts to get annoying…. but REALIZE that this is how you sound when you make them too!

Check in next Monday!

xoxo

Mini Goal Mondays!!!

I thought this was a good way to start the week since I have begun my “get-in-shape-by-summertime” plan. One thing that helps me a lot when it comes to not getting scared about how far I have to still go is cutting my big goals into a bunch of mini goals. Now yes this seems like common sense but how regularly do we really do that? If it were often, then our goals would be met a lot more frequently. And with more excitement!! In order to get what we want we have to become more clear about what we want and how we want to get there. I think it also helps when you can share your mini goals with someone. While it nice to be accountable to yourself, I find it much more motivating when you have to be accountable to someone else. SOoOoOoOoooo while I will share some of my mini goals with a friend I will also share them on my blog. Another tip is BE SPECIFIC!!!

My mini goal for the week, as far as getting in shape goes, is to lose 1.5lbs and go to the gym at least 3 times. Today at 7:30, Wed at 8:00, and Friday at 3:30pm… We’ll check back in next week!! Hey maybe Mondays can be now be “Mini Goal Mondays”… I like that!!!

What are you mini goals this week? And if you want to be even more specific what are your mini goals for the day?
Feel free to leave your goals in the comments section so we can be accountable together!