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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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!


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. 


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?


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!!!



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!!

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.


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!


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.


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.


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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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? ;)


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.


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.

Making Things Come Easily for You

I had someone say to me yesterday, "Things always come so easily for you."

My gut reaction was to say "NO THEY DON'T!" and get super defensive. But then I really sat down and thought about it: yes, they do.

You see, at first I was offended because I thought this statement implied that I just sit around and do nothing all day, and opportunities just fall into my lap. That somehow because things people/opportunities/experiences naturally gravitate toward me, I'm somehow just lucky and don't really put in the work to get them or make shit happen for myself.

Welp, I'd like to call B.S. on that little voice in my head that jumped to that conclusion off the bat. (Because that's not what this person meant at all in the first place.) 

When you're looking at someone who is successful, it's easy to point fingers and think things just come naturally for them. But chances are, you have no idea what goes on behind the scenes. You don't know the struggles they've faced, their failures, their highest highs and lowest lows. You don't see the times in the beginning where they weren't able to pay their bills or put food on the table, but refused to give up their dream because they had a mission they were willing to die for.

Things haven't always come easily for me.

I used to look at the world as working against me, rather than for me. I used to have the mentality of "if anything can go wrong, it will." But then I decided to shift my mindset from negative to positive, and once I did that - EVERYTHING changed for me.

Opportunities do come easily to me now because I make them that way. I CHOSE to shift my mindset from negative to positive. I choose - on a daily basis - to wake up and seize the freaking day. To squeeze every hour and opportunity I can in the 24 hours I have ahead of me. I work hard for what I want. I understand that I have a limited time here, so I make shit happen. There's so much that goes on behind the scenes that no one sees - good and bad, but I'm grateful for every experience because it's formed me into the person I am today. Someone who doesn't take no for an answer. Someone who doesn't settle. Someone who goes after she wants and knows she's worthy of great things.

So yes, things come easy for me.... But that's because I work my ass off to make it that way. And the best part is YOU can make that happen for yourself, too.

If you think things will come easily for you, they will.

If you think you'll never catch a break and life will always be hard for you, that's what you'll get in return.

YOU have the power to make the decision.

Things can come easily for you, you just have to start believing it.