[VIDEO] How to Achieve ANY Goal in 100 Days

Hey lovelies!

As you can probably tell from my Instagram stories lately, I AM MOTIVATED AF.

I don't know if it's the weather, the double shot espresso I had this morning, the fact that humans like Beyonce exist on this planet so I am determined to #NEVERSETTLE.... I don't know what it is, but I'm ridin' this wave of motivation hard right now. 

I truly believe life comes in seasons — remember 6 months ago when I was making posts about moving to Canada, trying to find my groove again with my workouts? 

WELL LOOK AT ME NOW, FOLKS. I'm back in action. 

LOL, but really. Just as there are different seasons — spring, summer, winter, fall — there are different seasons of our lives.

And during certain seasons, there will be certain priorities. 

For example: when you're super busy at work, fitness may take a back seat. When your kids are back in school after a summer off, maybe you can kick it up a notch and spend more time in the gym. 

Whether you're in a season of motivation or not, it's super helpful to have some accountability in your life — which is why I decided to do this 100 day challenge. 

I explain all the details in the video, but essentially I'm tracking my food & cardio every day for 100 days using this 100 day calendar. I'm highlighting my successfully completed days in yellow, and unsuccessful days in red — because the goal is not PERFECTION, the goal is to see how consistent I was over 100 days. 

Don't let perfect be the enemy of good. 

That's why I live and die by. 

So even if I have an imperfect day, I will autocorrect and get right back on track the next day.

In this vid (originally posted in my private Facebook Group as a Live chat — if you're not in there WUT R U REALLY DOIN WITH UR LIFE. Jk, I'd love to have you!),

I talk about the details of my challenge, how you can create your own challenge, the mindset shifts you need to make BEFORE you try to be 'consistent' and more... CHECK IT OUT:

If you decide to do the Challenge, comment below or hit me up on social media to let me know!

LOTS OF HEALTH & HAPPINESS, xo

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It's totally free! Get it here

STOP Bargaining with Yourself & Choose the Hard Thing

Hey love!

Today I want to offer you a challenge. A little kick in the pants. A little nudge of tough love. A little butt slap that says, "GET OUT THERE AND PLAY THE GAME SISTA!!!"

Throughout our day, most of the things are do are on autopilot. We drive the same ways to work. We do the same exercises in the gym. We do what's necessary to get by at work. Take an inventory of the things you do every day, and you'll probably realize that you're doing most of those out of comfortability and convenience. 

But what if you took the initiative to DO THE HARD THING instead?

The choice that's uncomfortable, the one that doesn't necessary produce immediate results?

I've been trying to live by this in my life every. single. day. Whenever I find myself trying to rationalize out of the 'harder' choice, I challenge myself to do the hard thing instead.

 I hate ab roll outs because they hurt and suck, but here's me.... DOIN IT ANYWAY.

I hate ab roll outs because they hurt and suck, but here's me.... DOIN IT ANYWAY.

For example: 

When I'm laying in bed in the morning, I have the choice to snooze my alarm or get up and go to the gym. The rationalizing thoughts start to run through my mind, "You could sleep in! You've already been to the gym 4 days this week, this can be a rest day. Getting more sleep will help me make better food choices later."

Here's the tricky thing about the way we bargain with ourselves: our excuses are actually valid sometimes. 

I had already gone to the gym 4 times that week. I could've used a rest day. More sleep does help me make better food choices.

But I committed to myself the night before that I was going to go to the gym in the morning, so I did the hard thing: I chose the gym despite all of my powerfully convincing and convenient excuses. 

That means opting for LONG term results versus fleeting, temporary satisfaction.

Because what makes you comfortable right now probably won't change your life much. 

You're USED to sleeping in. You're USED to eating the same foods that aren't getting you the body you want. You're USED to settling for less than you know, deep down in your heart, you deserve. You're USED to doing all the things that you've always done, which have led you exactly to where you are right now.

So why not do something different?

Why not choose the HARD thing for a while, and watch how drastically changed your life is a month, 6 months and a year from now?

Choose the workout that pushes you out of your comfort zone. 

Choose to go on the date, even though "you're not ready to date yet. you'd rather stay in your PJs and watch someone else find love on the Bachelor."

Choose to start that blog TODAY, instead of bargaining with yourself that "you'll start when you're ready."

Choose to ask for a raise.

Choose to stand up for yourself when you're being treated unfairly. 

You've got nothin' to lose... and everything to gain

QUIT bargaining with yourself. Quit playing small. Start showing up, start making the hard choice. And report back to me with how freakin' awesome your life is after you start doing this consistently.

xo

Julie

P.S. One of the best quotes I've EVER heard about making progress in the gym,

"Keep doing things you suck at. Once you're good at them, add more things you suck at. Rinse and repeat."

BOOM. GENIUS. 

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GET MY BRAND NEW, TOTALLY FREE E-BOOK! 

If you liked this post, you'll love my the BRAND NEW e-book I just created: Fitness Is An Inside Job (5 Mindset & Habit Shifts You Need to Make RIGHT NOW to Radically Change Your Life.) It teaches you how to go from KNOWING what to do, to ACTUALLY doing it.

It's totally free! Get it here

5 Tips to Get Organized After: Moving, Starting a New Job, or Traveling

Hello, gorgeous human!

I'm writing this snuggled up in my brand-spakin' new living room!!! If you follow me on Instagram, you saw that Mark & I recently moved into our new place. 

This weekend was a whirlwind of moving, decorating, shopping and trying to get everything sorted out — but it feels SO good to be back to writing on this bloggy blog. 

Since my mind (and our home, to be honest) are ALL OVER THE PLACE, I wanted to offer some words of encouragement for anyone who just: moved into a new place, started a new job, got home from traveling, or you're just feeling 'off' and need to refocus.

It's totally normal to feel discombobulated, but there are a few things you can do to get back into the swing of things in no time.

Here are a few ways I get organized after a big transition:

 Photos by  Ellie Neely  | IG: @ellieonahill

Photos by Ellie Neely | IG: @ellieonahill

Schedule Out The Week Ahead

Whether you've just gotten back from a trip, you started a new job, or you've moved into a new place — chances are, your schedule has been all over the place. Take some time to sit down and plan out what you want to happen in the next week, HOUR BY HOUR. 

You can do this in a planner or on your iCalendar, but it's important to do it hour-by-hour (even if random things pop up and you stray a bit). Having my week planned down to the hour helps me to get (and stay) focused, since my mind tends to be all over the place after a big transition. This will shorten your adjustment time to your new situation dramatically

If you want to see more about how I plan for the month, week and each day, check this out: PLAN WITH ME | How I Set Goals and Get Organized Every Month

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Get Back Into Your Routine ASAP

After a trip or transition, your routines are likely off as well. This is usually when morning routines go out the window (what are thoooose? *has anyone seen that video??), your workout routine can become non-existent, and it feels like you're 'busy' but not getting anything done. 

Get back into your normal routine ASAP, as in the day you get settled. It may not be exactly what your old routine was, but try to make it similar in order to normalize your life as quickly as possible.

Here's my morning routine (that I'm doing as we speak, actually!) if you need some inspo:

  • Wake up, brew coffee, drink a shiz ton of water
  • Put in my contacts, scrape my tongue, brush my teeth
  • Meditate for 10 minutes (guided or just deep breathing)
  • Write my daily schedule in my planner + my top 3 to-do's
  • Journal + write (this blog post is today's focus!)
  • Head off to my workout

Yours can look similar or completely different, but adopting a morning routine has been proven to 10x your productivity, help you stay grounded & calm as you head into the day, and honestly just make you feel like a BOSS who tackled a bunch of tasks before you head to work!

Schedule Gym Time

GET YOUR BOOTY MOVIN' ASAP, SISTA!

Do something to get your body moving: go for a run, schedule a gym sesh, take the dog for a long walk while listening to a podcast, do yoga at home (I love yoga with Adrienne on YouTube)... whatever floats your boat!

This especially applies after vacation, because chances are your eating was a bit different than it usually is. Or, if you're like us and have to enjoy some pizza after you move (gotta be a nice host to the movers, ya know?) — moving your bod can be a great idea here, too ;)

*If you need some workout ideas, I've been sharing them on Instagram. Go to the 'fitnessing' highlight on my page for some ideas! There's even a 10-min workout on there, which would be a perfect place to start to get back into the swing of things.

Refocus on Healthy Eating Habits

Similar to your fitness routine, your nutrition habits may be a bit 'off' at this point, too. 

Instead of stressing out about how far you've gone off track with your nutrition and training, use that energy to focus FORWARD. What's done is done, so what can you do NOW to get back in alignment with the habits that make your body feel the best?

This is the time I like to prep a bunch of healthy food, start my morning with my fave smoothie, and get back into my GPF (Greens, Protein, Fat & Fiber) eating. 

If you need a little guidance for getting back on track, check out this article: 3 Simple Steps to Make Every Meal Healthy and Satisfying Using #GPF

Be Gentle & Give Yourself Some Time to Adjust

Change can be HARD. Really hard. 

Whether you've started a new job, moved into a new place, just got back from traveling, or life has thrown you some other inevitable curve ball — give yourself some space & grace to get back into the swing of things. 

You won't have it all together right away, and that's totally OK and normal!

The most important thing you can focus on is working every day to get a little bit closer to your goals, which starts by doing the 4 tips before this.

When you're disciplined with your schedule, treat your body well with movement and healthy nutrition, and give yourself some GRACE to adjust (meaning you don't beat yourself up if you don't get it 100% right after 2 days or even 2 weeks)... you're one step closer to living the life of your dreams.

As always, be GRATEFUL for this new chapter. This is an exciting time. Have fun with it! ENJOY the ride.

Use this new beginning to create whatever you want in your life.

I love fresh starts, so let this be a chance to refocus, get organized, and live your best. freakin. life.

CONGRATS ON YOUR NEW JOURNEY! Let me know: what are your favorite ways to get organized after a major life transition? Comment below or let me know on IG.

LOTS OF LOVE & HAPPINESS! xo,

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GET MY BRAND NEW, TOTALLY FREE E-BOOK! 

If you liked this post, you'll love my the BRAND NEW e-book I just created: Fitness Is An Inside Job (5 Mindset & Habit Shifts You Need to Make RIGHT NOW to Radically Change Your Life.) It teaches you how to go from KNOWING what to do, to ACTUALLY doing it.

It's totally free! Get it here

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Spring Breakfast: My Favorite On-the-Go Smoothie

Hello my beauty!

It's no surprise that I loooove me some GPF eating

If you're new here, you can read this blog post or listen to this podcast to find more about GPF. In a nutshell, it's a way of eating that incorporates greens/veggies, protein, and healthy fats — which helps keep you fuller for longer, satisfies cravings, elongates your blood sugar curve, and helps you ditch the drama of always having to worry about how much/when to eat. 

One of the most common objections I hear from people all the time is:

"I don't have time to make healthy food!" 

... Which is why I created this smoothie and use it in my everyday life. It legit takes 5 minutes to prepare (even less if you pre-package the ingredients in Ziplock baggies and store in your fridge/freezer the night before)

And, as someone with a HUGE appetite, this smoothie actually helps me stay FULL until lunch time which is *shocking*. It's low sugar, paleo, healthy, yummy, yada yada.

Watch the video or read about the low-sugar smoothie formula I use every day, and let me know what you think if you try the smoothie!

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GET MY BRAND NEW, TOTALLY FREE E-BOOK! 

If you liked this video, you'll love my the BRAND NEW e-book I just created: Fitness Is An Inside Job (5 Mindset & Habit Shifts You Need to Make RIGHT NOW to Radically Change Your Life.) It teaches you how to go from KNOWING what to do, to ACTUALLY doing it.

It's totally free! Get it here


GOOD THINGS TAKE TIME.

Good morning, my beautiful friend!

Every morning, I write morning pages, which is pretty much just 3 pages of freehand writing I use to get all of my thoughts out of my head and on to paper. I do this every morning, and it helps take ALL those crazy thoughts I have about my goals, what I have to do that day, and helps create the space in my brain to focus on other important things vs. trying to remember my 90-mile-long to-do list.

Today, I was reflecting on how LONG it takes for some things we want to come to fruition.

The saying is true: GOOD THINGS TAKE TIME.

  Photo taken by Toronto-based photographer  Amin

Photo taken by Toronto-based photographer Amin

Things that are worth having genuinely DO take time: our dream body, career, relationship. It takes hard work and effort.

But when we're so focused on the outcome — "I won't be happy until I get to X goal" — it makes for a miserable ride along the way.

It's like knowing you have to go on a road trip across the country to get to your fave place in the world, California. But instead of driving a reliable car, downloading a bomb playlist, riding with the windows down, stopping to enjoy the sights along the way... you CHOOSE to drive your brother's shitty 2004 Honda Civic that breaks down every 100 miles, whose radio doesn't work, and instead of stopping to stay at hotels and do some sightseeing, you're just going to power through, pull 3 all nighters, get cracked out on coffee and suffer through until you finally reach the promised land of Santa Monica.

Knowing that your journey is a long one, don't make it any harder on yourself than it has to be.

ENJOY the ride. Let loose. Live a little. Have some freakin' fun, why don't ya?!

In terms of fitness & health:

Even if you're not where you want to be right now, enjoy your body & the process NOW. Take classes or do workouts you love. Eat in a way that makes you feel amazing — taking the time to cook and prepare your food so it tastes delicious. Celebrate your body by wearing what you want (i.e. a bathing suit) with no shame and don't just wait around til you feel 'good enough.'

Your dream body will come only as a result of loving, taking care of, and being kind to the one you have right now.

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In terms of your dream career:

Even if you're not making stupids amounts of money or doing what your soul feels called to do for a living right now, be grateful for all that you DO have. If you have a roof over your head, meals to eat and the means to read this right now... you're doing better than 90% of the world.

Plus, you're lucky to have ANY JOB in general. And if you truly don't like the job you're in, start taking steps to change that. Start a blog. Intern somewhere at night. Get the certification you need or go back to school on the side. THAT'S enjoying the process and being a part of actively creating the career of your dreams.

When I worked at my 9-5 advertising job, I was teaching group exercise classes on the side, then decided to get my personal training certification, which led to training clients, which led to me being able to leave my full-time job, which led to me being able to do this all online now. But had I just sat there and thought "woe is me... I hate my job... this is it for me." and didn't take steps to be an active creator of my future, I WOULD NOT BE WHERE I AM TODAY, and I certainly would not be continuing to build my dream career on a daily basis.

You just need a little courage. Courage builds confidence and trust, so every time you push the boundaries a bit on what you *think* you're capable of, you'll learn to trust yourself to take even bigger risks. Start small (or start big) but just START.

*side note of love* don't feed yourself the BS of "I don't know where to start" — you totally do. Don't let fear stop you. Take a baby step. What's one thing you can do TODAY that moves the needle in a positive direction? DO THAT.

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In terms of your dream relationship:

Even if you're single as a Pringle right now, enjoy yourself. I was single for 3. YEARS. before I met Mark. But that doesn't mean I was sitting in my room waiting for him to come knock down my door (which would have been near impossible because the chances of him randomly finding my apartment in Orlando from Canada is slim.... lol)

While I was single, I took the time to discover who I truly was, without a relationship defining me — as I let it with so many of my past boyfriends. I went on dates and called them "MANventures" (shout out to Jenn — this was our inside joke HA), I discovered hobbies I truly loved (teaching group ex. classes, becoming a personal trainer), reading books and listening to podcasts to improve my career and myself as a human.

Ultimately, when the timing was right — my hobbies, my career, my work in personal development — all aligned when I took a chance to intern at Strength Camp, which *you know the ending* led me to meet and marry the love of my life! Now I live in a totally different country (talk about a curve ball I never would've anticipated in my wildest dreams!), we're about to move into a new place together, and we're creating our dream life TOGETHER.

But that's all because I spent the time to truly figure out who I was, what I wanted, and enjoyed myself along the way.

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If you're interested, you can search Mark on my blog and there are plenty of posts about our moves/journey as a couple.

And I continue to enjoy myself (as best as I can) in ALL areas of my life today — even if they're not perfect — because WHY THE HECK NOT???!

Sure, these things take time. But what's the rush?

I've learned that the reason that our dreams don't manifest over night is because we have to become the person that's ready to handle that level of success.

For example, you say you want to win the lottery... but imagine you won $50 million tomorrow. Would you be the type of personal that's financially responsible enough to win that money and — more importantly — make it last? (so many of the winners just poo that money away. sad.)

Or say you want your dream boo to come into your life... what type of person are you being right now? Is your house cluttered with junk, or would you be proud to invite someone over? Are you carrying around emotional baggage from past relationships, or have you spent time working through all your old junk so that you don't carry that into a new relationship? Are you figuring out who you are individually so that when you meet him, you guys can become PARTNERS instead of searching for someone to fill a void that only *you* can fill?

These things take time, but they are so worth it.

While you're waiting patiently, become the person you want to be.

Because it's not about the outcome, it's about WHO YOU BECOME in the process of reaching that goal.

Always be a work in progress and never settle!

LOTS OF LOVE & HAPPINESS! xo,

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GET MY BRAND NEW, TOTALLY FREE E-BOOK! 

If you liked this post, you'll love my the BRAND NEW e-book I just created: Fitness Is An Inside Job (5 Mindset & Habit Shifts You Need to Make RIGHT NOW to Radically Change Your Life.) It teaches you how to go from KNOWING what to do, to ACTUALLY doing it.

It's totally free! Get it here


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