3 Easy Ways to Set Goals and Actually STICK TO THEM

Hello my gorgeous!

As we head into the end of the year, there's no doubt you'll be getting a lot of messages that encourage you to set goals for 2019.

A lot of people hate on New Years resolutions, but I actually really like the intention behind resolutions: to set a goal that you'd like to achieve.

But the unfortunate downside to resolutions is that 90% of people give up on their resolutions before January is even OVER! 

Maybe this sounds like you... and maybe you're feeling discouraged about your track record with resolutions so you feel like "what's the point in even setting resolutions this year?"

Here's the thing: if you go about it in the right way, setting intentions for yourself can be POWERFUL and a surefire guarantee that you'll reach your goals.

Why You Fail at Resolutions

I spoke about this in my recent podcast episode about goal setting (I loved recording the 2018 reflection episode as well as the 2019 planning episode — definitely go check them out!) But the problem lies when people set a very vague goal (i.e. lose weight), they attach no meaning to it (aka WHY you're doing it in the first place and why it's important for you to accomplish that goal), and they try to go TOO HARD, TOO SOON.

Instead of doing what you've always done and expecting different results in 2019, I want you to start thinking about resolutions differently so that when the New Year comes around, you're more prepared than ever before to be successful!

3 Easy Ways to Set Goals & Actually STICK TO THEM!

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1. SET A CLEAR, SPECIFIC GOAL.

Bad example of a goal: I want to start running.

Great example of a goal: I want to start running, so I'm going to sign up for a 5k at the end of February. I'm going to run 3 times per week for X amount of miles each day, and I'm going to schedule them into my calendar like they're appointments.

See the difference? When you set a very vague goal (I want to lose weight, get in shape, start running, lift heavy, heal my relationship with my body and food)... ask the follow up question: what does that actually LOOK like? How long will it take to achieve the goal, roughly? How will I know I've been successful?

Here's an example:

  • I want to run two half marathons in 2019.

  • I'm going to run 3 times per week for X amount of miles. I'm going to create accountability by running with my friend Jill on Tuesday and Thursday at 7 a.m., and doing my long run with a running group on Saturday mornings at 8 a.m.

  • I'll know I've been successful because I found two races I want to complete in June and October, which I've already signed up for to put myself on the hook!

Once you know what you want to accomplish, then it’s important to break the goal down into monthly, weekly and daily habits. What will you have to achieve on a monthly basis to make sure you reach your goal by December 31, 2019? What do you have to do weekly to make it happen? What are the daily habits you need to have in place?

Let’s use running as an example again (can you tell I’m getting back into running?! haha)

Yearly goal: I want to run 2 half marathons in 2019.

Monthly goal: Plan out which half marathons I’ll be running and establish a training plan, broken down week by week. Check in with myself at the end of each month to make sure I’ve hit a certain # of miles, based on what my training program prescribes.

Weekly goal: Based on my training plan, I have to run X amount of miles this week. That means I’m going to run on X amount of miles this week on Tuesday, Thursday and Saturday at 7 am (VERY SPECIFIC SO THERE’S NO GUESSING!)

Daily goal: Making sure I’m hydrated and fuelling my body with nutritious foods each day to make my runs feel easier and stronger. Actually getting out there and running — lacing up my shoes and getting out the door, even when I don’t wanna (because that’s the hardest part, right?) However, as I always say — self integrity (aka doing what you say you’re going to do) is what builds trust in yourself and therefore builds confidence. So each day it’s my responsibility to do what I said I was going to do and RUN!

I break this down into even more detail in my 2019 goal setting podcast episode, so go check it out if you want more ideas!

2. MAKE SURE YOU ACTUALLY CARE ABOUT ACHIEVING THE GOAL.

I can't tell you how many times I've worked with people (I'm guilty of this, too!) who have set goals with no real meaning attached to it. They want to lose weight because they think it's what they "should" do. They saw an Instagram model doing weight training, so now they think that's what they "have to do" in order to be in shape. Or they have to try the new diet that so-and-so said was the "miracle solution" to all their problems.

But whenever you set a goal, you need to dig a bit deeper: WHY do you want to achieve this goal? And not just for the superficial reasons, but what meaning will you attach to the goal to ensure you stick to it? 

It's only when you have a strong WHY in place behind your goal that you're able to see it through to the finish, especially when life gets tough and curve balls are thrown your way *because they inevitably will be.* 

Make sure that the reason you want to achieve a goal is because it's meaningful to YOU, no one else. Because if you're doing it for someone else, the motivation will fade faaaaast.

What do YOU like to do? What does happiness and success look like to you in every area of your life: body, career, finances, relationships, etc.? 

All that matters is that you set goals that are in alignment with YOUR version of success, and no one else's. 

3. BE YOUR OWN BEST FRIEND / CHEERLEADER. 

Sometimes you just gotta be your own hype man, ya know what I'm sayin?

That means pumping yourself up to go after your goals every single day, even when you don't feel like it. Especially when you don't feel like it.

It's great to set up accountability systems for yourself: a coach to check in with every week, a personal trainer, a training partner, a co-worker or friend to hold you accountable. 

But what happens in the meantime when those people aren't around?

YOU GOTTA HYPE YOURSELF UP, SIS!

Establish a solid morning routine that keeps you in a positive head space all day long. Dance around your house while you're making breakfast or getting ready for the day. Jam out in your car like no one's watching. Find ways to make yourself happy all. day. long. and this will make you even MORE likely to achieve your goals.

That being said, this also requires a level of knowing when to be tough on yourself (like sometimes you don't feel like working out, but ya just gotta get it done), balanced with being GENTLE with yourself. 

You're not going to take the perfect steps toward your goals 100% of the time. And that's TOTALLY OK! In fact, it's encouraged, because it means you're trying. 100% of your best is going to look different every day.

When it comes to working out, sometimes that looks like a hardcore HIIT session, and other days it looks like a long, relaxing walk. But as long as you keep trying, keep showing up, and keep doing your personal best every single day, you'll end up at your goal eventually. 

The worst thing you can do is go too hard, too soon (which a lot of us tend to do when we set resolutions or goals for ourselves). Instead, start with one simple habit and work on mastering that every single day. Once that habit becomes natural to you, work on another habit. 

For example, if you're eating fast food and drinking 12 sodas every day, going completely vegan Paleo carb-free Keto probably isn't the best option. It's probably wise to start with replacing ONE soda with water, then two, then three.... and go from there. 

Consistency is Queen, my darling.

So keep chipping away and taking those small baby steps every single day.

Instead of getting discouraged when you get off track, be gentle with yourself, HYPE YOURSELF back up again and get back on track immediately.

That is taking care of yourself.

I hope you found these tips helpful! These are the steps I take whenever I'm setting goals so ensure that I'm successful and actually follow through with them.

Reply to this email and let me know what goals you want to work on in 2019.

And if you need accountability to reach those goals, sign up for one of my 8-week nutrition coaching mentorship spots (we’re on a waitlist at the moment, so if you want to reserve a spot when the next round opens up, book your call ASAP sis!) You can register here for a free call where we'll chat about your goals and see if it's a good fit.

Sending you tons of love, light, happiness, determination and all around BADASSERY in 2019!

TIME TO LEVEL UP and become the YOU you know you can be!!!

xo

Julie

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot, sign up for a coaching call and fill out the form  here .    This is  p erfect for you if 2019 is the year you want to completely transform your relationship to food and your body!!

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot, sign up for a coaching call and fill out the form here.

This is perfect for you if 2019 is the year you want to completely transform your relationship to food and your body!!

How to Buckle Down and #GSD

This blog post comes at an ironic time... a time where I know I need to buckle down and #GSD, so naturally I'm writing a blog post about the topic to hopefully motivate me to get off my bum, change out of my PJs and get to work.

OK, maybe I'll stay in my PJs...

Something that has been instrumental in my success is the art of what I like to call #GSD (or getting sh*t done). If you're part of my challenge groups, you know we talk about this ALL the time in our Facebook accountability group.

GSD is the art of putting your head down and grinding it out, even when you don't feel like doing something. It takes practice, but here are a few ways you can stop procrastinating and start moving forward in your fitness and life goals.

1. Get clear on the bigger picture.

WHY are you doing what you're doing? For example, WHY do you want to lose those 10 lb.? To feel confident and sexy in your own skin? So your clothes fit better? So you can have more energy throughout the day because you're eating healthy and exercising? Whatever the reason may be, this big WHY is going to be key in your success when your motivation fades -- because it will. Motivation is a fleeting emotion. Discipline is what keeps you going even when you don't feel like doing something. This means going to the gym on the days you don't feel like it, choosing a healthy option instead of giving into cravings all the time, etc. -- all because you have sight of the bigger picture and know that one small step in the right direction will bring you that much closer to achieving your goals.

2. Come up with a plan.

What is your most important task you need to accomplish? Work on that FIRST before you do anything else. Usually, the larger projects are the ones we tend to procrastinate more -- either because we don't know where to start, or it just seems too overwhelming, or we don't know the correct plan of action to take to tackle it. My recommendation? JUST START. That's the only way you'll ever GSD - by starting.

As far as delegating actual tasks, I'm kinda OCD about it:

- Once a month, I plan my goals for the month.
- On Sundays, I spend time reflecting on the past week (what worked? what didn't? what could I have done better?) and planning for the week ahead.
- Every night before I go to bed, I write down the most important things I need to accomplish the next day.

Having a plan for anything is like having your own GPS system -- sure roadblocks may pop up that change your path, but you'll have a better idea of where you want to go and how you're going to get there if you take the time to attack your plan with full force.

3. Create a sacred space to GSD.

There are certain spaces I know I can work and know I can't. For example, I'm totally fine with working at my kitchen table -- it's become my second desk. I'm also OK with working at the desk in my room. I'm NOT ok with working in my bed, on the couch, or anywhere else where I can get too comfortable because being TOO comfortable is distracting to me. I recommend finding or creating a space in your house that's free from clutter (cluttered space = cluttered mind), or that won't tempt you to start doing something else (i.e. working near the laundry room and doing loads of laundry while trying to work without interruptions, by the kitchen so you keep running to the kitchen to grab snacks, etc.)

4. Get rid of distractions.

Turn off the TV. Get off Facebook. When I'm working on a project, I like to light a candle, play some classical music and just completely immerse myself in the task at hand. This means NOT multitasking -- I only focus on one task at a time to give it 100% of my attention. You'll be surprised how much more you get done in a shorter amount of time when you're not trying to switch between 5 different tasks at one time.

5. Work in intervals.

Depending on the task at hand, I usually work in intervals -- 30 minutes of uninterrupted work (this includes not checking my phone or any social media/Internet sites), followed by a 5 minute break to get up, stretch, walk around, go to the bathroom, eat a snack, whatever. When the timer goes off after 5 minutes, I'm right back to it. And yes, I set a timer -- if you're not strict about the "rest" period, chances are you'll rest way longer than you need to. You get better results when you give 100% effort in a shorter period of time then rest a little bit; this has been KEY in me GSD. Kinda parallel to working out, isn't it? ;)

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So, there ya have it! I hope this inspires you to go out there and #GSD.

Always remember how good you'll feel once you start taking little steps toward your dreams and goals -- in fitness and in life. One step in front of the other, one day at a time. You got this.

<3

Coach Julie

P.S. I'm opening up THREE new spots for my online coaching program starting February 1. They tend to fill up quickly so learn more and apply here, only if you're serious about getting LASTING results.