[VIDEO] How to Achieve ANY Goal in 100 Days | 100 Day Consistency Challenge

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

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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PLAN WITH ME | How I Set Goals and Get Organized Every Month

Hey beautiful!

At the beginning of every month, I have a ritual:

I make a cup of coffee (with unsweetened almond milk, duh), turn on the "Hanging Out and Relaxing" playlist on Spotify, and set my intentions and goals for the month.

I'm a huge fan of dreaming big and having a HUGE vision for your life, but really it's the day-to-day habits that you develop that GET you to those huge goals eventually (with consistency and effort, of course).

I realized that when I'd plan my life in 1, 3, 5 or 10 year intervals, I would be super pumped and motivated for about 2 minutes, then life would get busy and I'd lose sight of those big dreams.

That's why I reverse engineered the process and said to myself,

"How can I have my bigger vision in mind, but actually trust that I'm doing enough on a monthly, weekly or daily basis to get there?"

That's where I came up with my monthly ritual that I do EVERY SINGLE MONTH NOW. It goes a little something like this:

1. JOURNAL MY INTENTIONS. I sit down with my coffee and a journal and just write out what I would love to happen for that month in different areas of my life. I break this down into four sections:

  • Business
  • Love
  • Health
  • Self-Care

2. TRANSFER EVERYTHING TO MY MONTHLY WALL CALENDAR. This is where I get the bigger vision of my must-do's that month. Whether that's going to a concert, a fundraiser or work event, dinner with friends -- these are the things you've already scheduled out for the month.

3. BREAK IT DOWN IN MY DAILY PLANNER. This is where I get into the nitty-gritty details: when my client appointments are, when I'm going to work out, and all the day-to-day tasks that I need to get done that will set me up for success to reach my larger goals.

I break this into SO MUCH DETAIL in my new YouTube video, including what my personal intentions and goals are for March 2018!

Side note! I'd love for you to subscribe to my channel, as I have so much content planned for SPRING TIME: think spring cleaning, fresh start, healthy habits kinda vibes.

Watch it, and then comment below with one of your goals and intentions for the month. I'd love to hear from you!

Love ya tons, and I can't wait to see the progress you make this month!

IN HEALTH & HAPPINESS,

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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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How to Stop SELF SABOTAGING & Finally Get What You Want

If you'd rather listen to this post, check out my podcast episode about this topic!

Y'ALL. 

I had the biggest mindset shift this morning, and I had to share it with you. 

Do you ever say you want to do something, yet you don't follow through -- despite your BEST intentions?

For example, you SAY you want to lose weight (and you probably really do!), but you end up sabotaging your efforts by 1. not taking the time to prep food ahead of time 2. choosing the unhealthy option because that's what feels good in the moment, or 3. skip out on your workouts more often than not. 

I've been reading The Big Leap by Gay Hendricks, and it's one of those books that has changed my whole world. Seriously. It's that groundbreaking. Stop what you're doing, go to Amazon, and order it NOW.

*Amazon affiliate link. Thanks for your support!

But he talks all about how we each have an Upper Limit to which we allow ourselves to feel good.

Most of us, Hendricks says, spend our lives operating in our Zone of Excellence, but never take the initiative to operate in our Zone of Genius -- which is the only place where we can truly THRIVE. 

So why is it, in spite of our best intentions to (lose weight, meet new friends, meet the love of our life) -- we feel like we're always an arm's reach away from what we really want?

Long story short (I will do a whole recap of this book because I am that obsessed with it), it's this: we sabotage ourselves when we feel TOO good, mostly due to an underlying belief that we don't deserve to feel that good. So, we 'upper limit' ourselves to bring us back to our comfort zones.

For example, let's say things are going really well with your partner for a while, but then you find yourself randomly picking a fight for no reason. *UPPER LIMITING* Or, you're on a roll with prepping your food, choosing healthy options at restaurants, working out, and then you blow it at a friend's birthday party and eat a whole cake because 'you feel like it,' only to feel guilty later. *UPPER LIMITING*

MIND BLOWING, right? So simple, yet if we actually take this information and do the work to find out where we're *upper limiting* ourselves, we can really make some major shifts here!

So, now that we understand what the Upper Limit is and how it works, we can dive into something a bit deeper that will really help you go from *saying* you want to do something, to actually doing it. 

Ready?

How to go from SAYING you want it, to actually doing something about it.

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Step 1: Identify which areas of your life you're 'Upper Limiting' yourself.

Here are some common areas we self sabotage our success: career, relationships, body, spirituality, finances.

Identify where you feel stuck: meaning you feel like you genuinely want a desired result, but feel like no matter what you do, you never really get there.

Some examples:

  • You say you want to lose weight, but can't seem to lose the last 10-20 lbs. (or more)
  • You say you want a thriving relationship, but you always end up with the wrong guys or pick fights with the good ones
  • You say you want to save money, but that purse is just "sooooo cute!!!" -- one time doesn't matter, right? 
  • You say you want to feel more fulfilled at work, but you participate in office gossip every day, you haven't gone to your boss to let them know what would make you happier at work, etc.

Step 2: Ask yourself, "Are my thoughts congruent with my actions?"

This is where I had my revelation this morning. I literally made a chart, and on the left side I wrote "thoughts" and on the right I wrote "real actions."

I can't tell you how many times I've really examined an area of my life that I want to change, only to realize that what I SAY I want, is not what I'm actually DOING. 

For example, if your goal is weight loss, your chart may look something like this:

THOUGHTS (left hand side): I want to lose 20 pounds.
ACTIONS (right hand side): I only work out twice a week because I'm so busy. And I find myself always drinking wine and eating chocolate at night.

See how what you SAY you want and what ACTIONS you're taking to get there are actually totally different?

Here's the thing: it's not enough just to think about it, talk about it or even research about changing. You have to actually take the STEPS to change. And before you can take those steps, you have to identify where it is that you're not in integrity with what you say you want -- meaning your actions don't line up with your words. 

Do this exercise for all of the areas you feel like you're Upper Limiting yourself. 

Step 3: Identify your self limiting beliefs, and *HERE'S THE MOST IMPORTANT PART* how is what you're currently doing serving you in some way?

This is probably the MOST IMPORTANT step, but often gets overlooked — or never even considered in the first place.

Every habit we have, positive or negative, serves us in SOME WAY. Otherwise, we wouldn't do it!

I know, it's a mind f*ck, because you're probably thinking, "No really, Julie. I do want to lose 20 pounds. I don't feel like myself, it's making me tired and miserable, I can't fit into my clothes, my relationship is suffering because I'm not confident anymore. HELP."

But in some way, some how, that extra 20 pounds is serving you -- otherwise you would've gotten rid of it by now.

So here's what you need to ask yourself and get REALLY REAL (fo real) about: how is what you're currently doing serving you in some way?

This is where I had my current revelation this morning. I've been trying to lose the same 10 pounds for like, 6 months now. *Side note: It's not about the weight, it's just about how I feel and the way my clothes fit. And I decided to journal this morning, as I always do when I feel I'm not in integrity with what I *say* I want. 

TOTAL TRANSPARENCY HERE: I realized that the extra weight has been serving me because it allows me to play small in my business. Deep down, I have this self-limiting belief that I have to show up, physically, in a certain way in order to be taken seriously. Part of that is perpetuated by all the fitness chicks on social media with ripped abs *even though that's not my goal anyway. But I realized that having an extra layer of fluff allows me to say, "I could do a photoshoot, go to more events in the community, find clients in my new city, etc. but only when I lose the 10 pounds so I'm taken seriously." It's serving me because, even though I dream of something BIGGER for myself, it's a lot easier for me to hide behind an excuse that people actually GAF about 10 pounds. It's a lot easier for me to say, "I'll do it when I'm ready, 10 pounds from now" vs. just taking messy action NOW and figuring it out.

Ugh, realizing that was a huge gut check, let me tell ya. 

So this means in spite of my best efforts to lose weight: hiring a trainer, working out religiously, and eating mostly well -- I've been bringing myself right back down to my comfortable Zone of Excellence (because I'm doing just fine in my little bubble, thank you LOL) by reaching for cookies, eating off Mark's plate when I'm full, and frankly just eating TOO MUCH of the good stuff. 

Mind blowing, right?

Maybe it's just me, but this was groundbreaking stuff.

I hope you can find where you're Upper Limiting yourself and start taking steps toward your dreams. I tell you ALL DA TIME, but you are SO WORTHY of everything you want in this world. But it's not enough for me to tell you, it's up to you to believe it.

I believe in you.

Do YOU believe in you?

xo, TONS OF HEALTH & HAPPINESS!

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LISTEN TO THE BRAND-NEW PODCAST!

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An Easy Way to Stay Focused On Your Goals EVERY DAY

Hey hey, you gorgeous goal setter!

I hope you're finally winding down from the craziness of the holidays. Maybe you've been rushing around during your first week back at work and you haven't even had a second to think about your goals for 2018 yet.

If you feel behind on goal-setting and planning for 2018, I get it...

Writing down a list of all your goals and resolutions can feel overwhelming.

That's why I'm a huge fan of setting a THEME for the year.

What do I mean by a 'THEME'?

In my world, it's a one-word reminder, intention, mantra (or all of the above) that encompasses all of your goals into one phrase.

Setting intentions, words and mantras can be a quick, simple way to remind yourself of how you want to feel in 2018 -- without having to pull out your list of goals and resolutions.

In this post, I'm going to share my intention, mantra & one word for 2018 with you. Hopefully it will inspire you to create your OWN magic this year, and show you how these themes can be a positive reminder of even your largest goals on a daily basis.

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Although I'm sharing my own intention, mantra & word for 2018 to give you some real-life examples of how I embody these things in my everyday life,

I genuinely want this exercise to be about YOU and making your life 10000x more productive, happy and fulfilled in 2018.

So, after you read this article, grab some coffee, take out a journal and a pen, put on the DEEP FOCUS playlist on Spotify -- my fave for GSD (gettin shiz done, if you're new around here).

Give yourself some space to create some magic: I want you to create a mantra/word/intention that's meaningful to you so your 2018 rocks your freakin' socks off. (Do people still say that? I'm stuck in 2011).

  Photo by my favorite Orlando photographer and bff,  Katelynn Carlson !

Photo by my favorite Orlando photographer and bff, Katelynn Carlson!

My Intention, Mantra & ONE WORD for 2018

My main intention for 2018 is to CREATE MORE and CONSUME LESS.

This means spend less time consuming other people's blogs, podcasts, videos, etc., and instead, use that time to create my own.

My one word for 2018 is INTENTION. That means everything I choose to do needs to be intentional.

There are so many times in the past when I've tried to set resolutions or goals, go on a diet, create something for my business, all with the wrong intentions.

And when you go into something with the wrong intentions (because someone else wants you to do it, because it looks cool to other people, because you're trying to please someone else), you're never going to stick with it.

Whatever you decide to do this year, be sure you're doing it with the right intentions and because YOU actually want to make that change in your life. 

My main mantra for 2018: it's either a HELL YES or a NO.

Whenever I'm making a decision to do something in 2018 - whether that's create something in my business, start a new workout program, even buying a new outfit - it's either a HELL YES or it's a no for me.

If you have to think about the decision and are wavering in any way, it's probs a no.

Again, these intentions/mantras don't have to be yours, but I figured I'd share them to give you some inspiration to create your own!

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It's great to dream up some fluffy quotes and saying and mantras and intentions, but like I say all the time:

Intention without action is meaningless.

So, how can you create these phrases while you're super inspired in January, but also USE them to make decisions well into 2018?

For starters, you can use your phrases/mantras to ask yourself a question every time you're about to make a decision. Here's how!

how i use intentions, words, & mantras in my everyday life to stay in alignment with my goals

You're probably thinking, "OK Julie, setting a 'theme' with all these words is cool and all, but how do I actually use and apply them in my life?"

Glad you asked, love!

Using my intentions, one word & mantra, here are some examples of questions I'll ask myself when I'm deciding to work with a client, start a new project, go out for drinks, and anything else that comes up.

Scenario: An idea pops into my head about starting a new project (i.e. write a book, create a course, create a challenge)

Question: What is my intention behind this? Am I doing this for the right reasons (because I genuinely want to and I know it will help people), or am I doing this to appear credible, busy, or anything ego-based? Will I actually enjoy doing this?

Then, the answer appears when I dig deep to know my true intention.

Scenario: A client applies for coaching with me, but it doesn't seem like a great fit for whatever reason.

Reminder: if it's not a HELL YES, it's a NO.

Because I know from past experience when I take on someone who I know wouldn't be a good fit (because they're not ready to change, doing it for the wrong reasons, wouldn't be fun to work with) based on a scarcity mindset (i.e. I need to take on anyone who comes to me so I can pay the bills) - I never feel good about the relationship, which is not fair to me OR the client.

So now, if it's not a HELL YES, I refer the person to someone else who can help them - which makes it even better because if I do decide we're a good fit, you can trust that I am 100% HELL YES over-the-moon excited to work with you & confident I can help you!

Side note about this: if you're in a service-based business, especially when you're first starting out, it can be scary to turn people away. Your fear-based brain will say, "How could you turn someone away? You need to pay bills! You should want to help everyone!" But I now know from experience that the more I adopt an abundance mindset (telling myself 'there's more where that came from') and referring those who aren't my ideal client to others who are more suitable for their needs, the more I CAN help the people I'm currently working with -- and, even crazier, the more those ideal clients show up in my life! I could write about this all day, so if you want me to write a blog about it, holla at me!

Scenario: A friend wants me to go out for drinks, yet I've already had dinner out 3 times that week, I'm trying to save money, and I'm just overall blah about it.

Reminder: If it's not a HELL YES, it's a no.

If she's a true friend, she'll get that we can meet up later this week when I have less going on - and since one of my goals is to save money right now (and I want to stay in alignment with my goals), maybe we can meet for coffee or go to a gym class together instead of going out for drinks.

Scenario: I wake up and I'm tempted to scroll on my phone, check email, go through my social feed. OR it's the middle of the day and I am feeling lazy/procrastinating, so my first inclination is to head to YouTube and watch videos.

Reminder: CONSUME LESS, CREATE MORE.

By this simple reminder, I'll turn my phone on airplane mode, put it down, and start doing something creative that will actually fulfill me: writing, walking, creating a program, working on a client plan.

Bonus: all of these things actually make me happier, more creative and more productive, instead of keeping-up-with-the-Jonses and replicate what everyone else is doing (and/or having FOMO when I see people out there havin' a blast in their social media *highlight reels*)


So, there ya have it folks!

Grab your journal and a hot cup of joe, snuggle up, and take some time to write down your OWN themes for 2018.

I hope by setting a theme (words, intentions and/or mantras) for the year, you're able to quickly remember all your most important goals at the drop of a hat, in a sticky situation, or when you're tempted to be lazy & watch Netflix instead of pursuing your biggest goals and dreams (which is when we need to remember the most!)

Stay tuned for the rest of the blogs in the Set Goals with Soul series! And if you never want to miss a post, join my email list.

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PSSSST! Want more? Watch my LIVE Coffee Chat all about Setting Goals with Soul!

Join our Strong & Sexy Living Facebook Group where I teach you 3 unconventional ways to set Goals with Soul (and do Live coffee chats like this every week!) Hint: you're 10x more likely to achieve even your BIGGEST goals if you follow these steps!


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