Achieving Your Goals and Dream Life – Step Ten

Achieving Your Goals and Dream Life – Step Ten

Now we move on to Step Ten in the effort to achieve your goals and dream life, but first let’s review the first 9 steps….see below:

Step 1: Lay out your goals
Step 2: Get physical
Step 3: Eating like a champion
Step 4: Realize your potential
Step 5: Be positive
Step 6Surround yourself with amazing people
Step 7: Become a Lover of Knowledge
Step 8: Don’t Let Set Backs Set You Back
Step 9: Be an inspiration to others

STEP 10: Your Past Does Not Equal Your Future – DREAM BIG!

230 300x225 Achieving Your Goals and Dream Life – Step Ten

After working with thousands of people helping them to achieve their goals, one of the saddest things for me is to see someone become a victim to their past.  I see so many people make excuses for why they can’t achieve their goals today based on what has happened to them in the years past.

But, the key to achieving your dream life is taking ownership of YOUR tomorrow.

Take 100% responsibility for where you are, who you want to be and where you want to go.

Don’t let a bad childhood, a divorce, a bankruptcy, an abusive relationship, a horrible boss, an awful job, or past weight issues continue to determine the rest of your life.

It’s important to remember that every struggle and every obstacle gives you the opportunity to be stronger and can shape you into a more resilient person.  I know it’s hard, but sometimes it’s helpful to be thankful for the hard times because they can only make you stronger. If you can try to make peace with your past, it can often help to not screw up your present and future! You are who you are today because of what’s happened to you so embrace it, learn from it and move on. Don’t use your past as a crutch – it will only hold you back from your true potential.

I like to believe that most situations, whether good or bad, offer a gift.  It’s just a matter of discovering that gift. Sometimes the gift just hasn’t revealed itself yet and it may take time to realize anything positive from a tough situation.  It’s often helpful to consider that many hard times catapult us out of comfort zones that may hold us back from our full potential.  A better life for you may be just around the corner!

Someone once reminded me that your tombstone will list the date you were born and the date you died, with a dash in between.  This dash – that interval – represents your life.  You have the choice right now as to the type of life you will live.  Very few people die and regret not spending more time at the office, watching television or performing household chores.  Instead they often wish they would have spent more time with loved ones, they’d taken bigger risks, they’d been involved with more fun, exciting activities and adventures and learned to appreciate the beauty that surrounds us every day.

Dream Big & Seize The Day!

Ps.  It may be helpful to print off each of the 10 Steps to Achieving your Dream Life to refer to whenever needed.

Yours in Health & Fitness,

Sherri McMillan

facebook like buton1 Achieving Your Goals and Dream Life – Step Ten

 

Like us on Facebook and get FREE instant access to my “Achieving your Personal Best” eVideo – Learn the critical steps to help you lose weight, feel great and live your best life.

TD HanddrawnArrows41 300x285 Achieving Your Goals and Dream Life – Step Ten

 

 

Don’t forget to sign up to receive my blog posts in your inbox!
Just enter your name and email in the form up here

Posted in adherence, inspiration, Motivation by Sherri | No Comments

Achieving Your Goals and Dream Life – Step Nine

Achieving Your Goals and Dream Life – Step Nine

We have moved on to Step 9 of your mission to achieve your goals and dream life, but first you may want to view the previous steps:

 

Now For Step Nine: Be An Inspiration to Others

594 300x225 Achieving Your Goals and Dream Life   Step NineI feel very confident that when you focus on helping others and inspiring others to live their dream life, it makes it easier to achieve your goals.

For example, maybe you’re one of the lucky few fitness fanatics?  You have no problem getting up every morning and getting to the gym for your workout or your early morning run.  You’ve been exercising for years and couldn’t imagine ever quitting.  When you’re on vacation or on a business trip, you always book at a hotel that offers a fitness gym so you don’t get off track.  You exercise 5 plus times per week and it’s never a problem and in fact, sometimes, you have to really discipline yourself to take a rest day.  Sedentary, couch potatoes watch you with envy wondering how you do it!

Were you always so disciplined?  Probably not.  Think back to when you first started exercising.  Do you remember how it felt?  You may have felt a little awkward or clumsy.  You may have been really stiff and sore the next day.  It may have taken you a little while to get into a routine and feel comfortable with what you were doing.  You may have hated every second of every workout!

When did exercise change from a chore to a necessity, to a desire? When and how did you get hooked?  As personal trainers, it’s our job to get new clients to the point where they’ve caught the exercise “bug”.  This is when clients stop complaining about how much exercise hurts and how difficult it is to stick to their program and instead, start commenting on how exercise makes them feel so good and how they find they need exercise to de-stress, find energy or be more productive at work.

Unfortunately, most people never get hooked on exercise. 

They give up before Read the rest of Achieving Your Goals and Dream Life – Step Nine

Posted in adherence, inspiration, Motivation by Sherri | No Comments

Achieving Your Goals and Dream Life – Step Eight

Achieving Your Goals and Dream Life – Step #8

We have moved on to Step 8 of your mission to achieve your goals and dream life.

You can view all previous issues here:

 

setbacks Achieving Your Goals and Dream Life – Step EightNow for the 8th Step: Don’t let Set Backs set you Back

Many people attempt goals but it seems like the ones who actually achieve their goals are those that keep going no matter how many times they fail or fall off track.  Perseverance is one of the keys to success at any initiative. 

A short term effort is not going to get you where you ultimately want.  In order to achieve any goal, you must stick to your game plan on an ongoing, long-term, consistent basis.  Getting off track for a week is no big deal if you are consistent in your efforts.  But if you are regularly tempted away from your plan, you will not succeed.  Consistency and persistency are the keys to manifesting any goal.  Remember that if you want to be 10 pounds thinner 10 years from now, it is not what you do over the next eight weeks that matters, Read the rest of Achieving Your Goals and Dream Life – Step Eight

Posted in adherence by Sherri | No Comments

Achieving Your Goals and Dream Life – Step Seven

Achieving Your Goals and Dream Life – Step Seven

Become a Lover of Knowledge

knowledge tree 300x293 Achieving Your Goals and Dream Life – Step Seven

Many of us have spent the beginning parts of 2014 thinking about how we can resolve to be better, do more, or achieve greater things.  It’s a perfect opportunity to review the critical steps to achieving your goals and dream life that we’ve discussed in the past 6 weeks.  You can view all previous issues here:

Today’s tip focuses on MCI, something I learned about from a former boss, David Patchell Evans, the founder of GoodLife Clubs, the most successful Fitness Club chain in Canada.  MCI stands for measurable constant improvement and “Patch” believes it’s one of the keys to success.  The message is that it’s important to always ask ourselves how can I be a better person, a better parent, a better friend, a better employee or business professional…basically how can I reach for my Personal Best. Read the rest of Achieving Your Goals and Dream Life – Step Seven

Achieving Your Goals and Dream Life – Step Six

Achieving Your Goals and Dream Life – Step Six

Surround Yourself with Amazing People

We have so far discussed 5 critical steps to achieving your goals and dream life.  If you’ve missed the series, it would be helpful to go back and review what we’ve covered so far.

Sherri  friends 2013 300x225 Achieving Your Goals and Dream Life – Step SixI am 100% confident that today’s step “Surrounding yourself with Amazing People” is one of the keys to the life I live.  I feel incredibly fortunate to have an amazing group of friends who like to participate in events and activities with me. Then it made me think that that’s what absolutely everybody needs!

If you want to be great, you have to surround yourself with great people. 

You are who you hang with – it’s called contagism – it rubs off!  If you want to be healthy and active, surround yourself with active and healthy people.  If you want to commit to eating a healthy diet, surround yourself with people who are also committed to that.  If you want to travel the world, surround yourself with others that have that adventurous spirit.  If you want to finish a triathlon, start hanging out with triathletes.  If you want to succeed in your career, find a mentor who has achieved great successes who can guide and direct you.  If you want to have a healthy relationship with your partner, surround yourself with friends who put their relationships first so they can offer a positive role model.  Bottom line – you are who you hang with!  So if all your friends sit around cursing and gossiping about others, you’ll find yourself doing the same.  If all your friends cheat on their spouses, then you may find yourself overstepping boundaries.  If all your friends are happy to live a mediocre life, you’ll find yourself settling also.  If all your friends are unhappy about their jobs and sit around complaining about it all day instead of doing something about, you’ll do the same.  If all your friends drink, eat pizza and chicken wings and sit around watching TV all day, that’s probably what you will do as well.  And don’t get me wrong, I enjoy living it up as well but, my friends and I all understand, we’ve got to earn it first!

Everybody needs people in their life who inspire them, challenge them, build them up, empower them, support them and encourage them to reach for their potential, their personal best, their dreams.

The opposite happens if you surround yourself with those who are negative, critical, and controlling and who steal your job and tear you down.

Some people will pull you up and others will pull you down – it’s your decision who you will give your time to.

It doesn’t necessarily mean you have to Read the rest of Achieving Your Goals and Dream Life – Step Six

Achieving Your Goals and Dream Life – Step Five

Achieving Your Goals and Dream Life – Step Five

Be Positively Positive!

positive 300x225 Achieving Your Goals and Dream Life – Step FiveAchieving your dreams requires a little thought and effort but anything worth achieving is worth working for.  So far we have discussed 4 factors for achieving goals; first, you have to set the goals and create the action steps, secondly, you have to move your body, third, you have to fuel your body correctly and fourth, you want to make sure you don’t set limits on what you can achieve.

Today, we discuss the importance of focusing on the positive.  Life is so much better when you can focus on the joys and daily miracles that surround us every single day that may go unnoticed.  The beauty of birth, a sunset, a rainbow, a mountain, a puppy, a smile, a kind word…we just need to look around to see how amazing life can be even when there are really tough things we have to endure.  We must get into the habit of developing a gratitude mind-set; everyday making a mental or written list of what we love about our lives, who we love, what we appreciate and are so thankful for.

We all probably know someone who is inherently negative.  You may say “Gosh, what a beautiful day today!” and their response immediately is “Yeah, but it’s going to rain tomorrow!”  Wow!  It must suck to always look at the negative or the cup half empty as they say.  Unfortunately, opportunities to live a dream life will never come to someone like this.  Why would anyone give an opportunity to someone who is going to complain about it anyways?!  They will find themselves struggling through life so much more than they need to.

But hey, no one’s perfect and we’ll all find ourselves having a bad day and a little pitty party because things aren’t going our way.  When I find myself having one of those days or moments I try to shake myself out of it by reminding myself it’s all a matter of perspective. If I were to think of my very worst day…maybe I slept through my alarm, I’m having a bad hair day, I get in an argument with my spouse, I’m stuck in traffic, my computer hard drive crashes, my boss yells at me, my kids are driving me crazy…No matter what happens, I have to remind myself that my very worst day to someone else, say living in a third world country, my nightmare day would be their miracle day.  They would look to me and say “Wow, you’ve got a roof over your head, an abundance of food to eat, a car, a job, two healthy kids…I wish I could have your life for just one day!” So sometimes we just need to change our mind and look at things a little differently.

And part of this step is committing to having fun.  Life is meant to be fun so be goofy, laugh at yourself, laugh at life…don’t take things too seriously.  A dream life is meant to be full of laughter.  If you can, be the person who makes others laugh – what a great gift that is! And if not, be the one who laughs a lot! What a great gift to someone else when they can see that they’ve added joy and laughter to your life!

Stay tuned next week as we tackle Step #6.

Yours in Health & Fitness,

Sherri McMillan

facebook like buton1 Achieving Your Goals and Dream Life – Step Five

 

Like us on Facebook and get FREE instant access to my “Achieving your Personal Best” eVideo – Learn the critical steps to help you lose weight, feel great and live your best life.

TD HanddrawnArrows41 300x285 Achieving Your Goals and Dream Life – Step Five

 

 

Don’t forget to sign up to receive my blog posts in your inbox!
Just enter your name and email in the form up here

Posted in Motivation by Sherri | No Comments

Achieving Your Goals and Dream Life – Step Four

Achieving Your Goals and Dream Life – Step Four

Realizing Your Potential

After working in the fitness industry for 25 years and helping people achieve their goals, I have discovered that there are common traits that exist between those who succeed and those who struggle.  So far we’ve shared the importance of writing down your goals and action steps and creating a map for your life, the critical act of moving your body and last week, we reviewed the key to eating healthy so you have the energy to reach for your dreams.

After all, what good is it to be achieving goals if you don’t feel good enough to enjoy your life!

Today, we move on to Step Four:

believe 300x213 Achieving Your Goals and Dream Life – Step Four

Realizing your potential.  Achieving your dreams means you have to believe in yourself.  You can’t set self-imposed limits on who you are, who you can become and what you can do.  You’ve probably heard the saying

“If you believe you can or believe you can’t, you’re right!” 

Dreams happen first in the mind so if you dream small, you will achieve small but if you dream big, you will achieve big and great things!

I learned this lesson through one of my clients Rick Hansen, a famous Canadian.  When Rick was 16 years old, he was in a car accident and suffered a spinal cord injury losing the use of his legs.  Initially he went through a phase of anger, depression and resentment.  But at one point,trans Achieving Your Goals and Dream Life – Step Fourhe had to make the personal decision to either focus on Read the rest of Achieving Your Goals and Dream Life – Step Four

Posted in adherence, inspiration by Sherri | No Comments

Achieving Your Goals and Dream Life – Step Three

Achieving Your Goals and Dream Life – Step Three

So far we’ve discussed the importance of 1st step, writing down your goals for all areas of your life and taking action and 2nd step, getting physical so you feel great and have the energy to achieve great things.

Race Car Wallpapers 2 300x225 Achieving Your Goals and Dream Life   Step ThreeToday, we discuss the 3rd Step to achieving your Dream Life – Eating like a Champion.  To reiterate, it’s difficult to live your dream life, if you don’t feel good.  Think of your body like a high performance race car.  You’ve got to fuel it correctly if you want it to perform and function optimally.

There really is no trick to eating well.  It’s stuff we have all heard before.  Drink lots of water.  Consume a high level of fruits and vegetables.  Eat a balanced diet. Minimize alcohol and sugar intake.  Control your portion sizes.  But there seems to be a gap between knowing what to do and actually adhering to these simple guidelines.  There is no special grapefruit, cabbage, Low-protein or High-protein diet or pill that will get you the results you want quickly.  And knowledge alone is not power!  We all know what we have to do!  It is finding the motivation and inspiration to make and adhere to very small changes in our nutrition plan that will facilitate success. Finding the motivation to stick to a healthy nutrition plan day-in-day-out is all it takes.  Here’s the good news - you don’t have to starve yourself and you don’t have to limit your diet to bean sprouts and broccoli.

With nutrition, the very small changes to your eating habits will often bring about big differences.  The new habits just need to be consistent and ongoing on a long-term basis.  Perhaps start with one area at a time.  Once you have that habit mastered, tackle the next nutrition goal.  One step at a time and soon your diet will provide you with all the nutrients necessary to reaching your personal best.

The bad news is that it’s a lot easier to put the calories in than it is to take the calories out.  Think of it this way.  How long does it take to burn 1000 calories?  About 90 minutes of exercise or 10 miles of running!  How long does it take to consume 1000 calories?  In about 5-10 minutes!  So nutrition is at least half the battle!

Bottom Line:

 Achieving Your Goals and Dream Life   Step ThreeWhether you commit to a plant based, raw food, Paleo, modified vegetarian or any other type of dietary approach, we can all agree that we need to eat foods that are nutrient-dense, calorically inexpensive and that suppress our appetite.  Foods that you give you the best bang for your buck, so to speak!  To summarize, these critical foods are:

  • Fruits & Vegetables
  • Beans & Legumes
  • Lean Meats/Poultry/Fish or other non-meat, high protein choices (Tofu, quinoa)
  • Whole grains or non-grainy, high carbohydrate options (ie sweet potatoes, quinoa)

In contrast, you will need to avoid foods that are nutrient-poor, calorically expensive and stimulate your appetite.  These include processed foods such as candy, chocolate, fast food, muffins, chips, cookies, pastries, soda….foods packed with salt and sugar and preservatives! Read the rest of Achieving Your Goals and Dream Life – Step Three

Posted in Nutrition by Sherri | No Comments

Achieving Your Goals and Dream Life – Step Two

Achieving your Goals and Dream Life – Step Two

Last week we discussed the importance of creating a map for all realms of your life so that every initiative and action you take points you towards your goals and your dream life. Do not underestimate the power of Step #1 – that’s why it’s number one!

Today, we move onto….

Step Two:  Get Physical!

565859 Girlfriends Half 17 r770x495 300x192 Achieving Your Goals and Dream Life – Step TwoSince I’m a fitness professional, you had to know we’d be going here right? But it’s true that it’s hard to be great if you don’t feel great.  It’s hard to live your best life and achieve all your dreams if you’re not at your physical best.  Unfortunately, more than half of our population is overweight or obese and out of shape.  The International Journal of Obesity released a report that says we expend about 500-800 calories less per day than we did a few decades ago.  All the labor saving devises like remote controls, escalators, elevators, moving walkways and the internet that are supposed to be making our lives easier are in fact making us sick and slowly killing us. If you think about it, that’s equivalent to a 5-8 mile run!  That’s how much less we move our bodies today! Daily movement is absolutely critical to counteract our sedentary society.

The Surgeon General released a finding that said we need to move our bodies about 30 minutes a day to increase our health.  The finding wasn’t referring to exercise but rather just being active with household chores, walking the dog, cleaning the house, mowing the lawn etc.  I remember thinking that I can’t believe a government official would have to make a public announcement to just move our bodies 30 minutes a day.  But the sad reality is that most people don’t.  Think of the average North American day.  We wake up, sit to have breakfast, get in the car and drive to work, sit at a computer all day perhaps working right through lunch with interoffice email not even requiring us to leave our desk to communicate with a co-worker, get back in our cars to drive home, sit to eat dinner and then lay on the couch all night watching TV. When you add up the actual minutes of movement it doesn’t even add up to 30 minutes.  That’s a sad reality.  But in America, instead of fixing the problem, we accommodate the problem.  There are entire industries creating products and offering services to accommodate our bigger butts.  We don’t want to make someone feel uncomfortable so we build bigger chairs and airline seats!

Something’s got to give and hopefully it won’t be our hearts.

So yes, you have to move your bodies – every day!  And one of the things I’ve learned after being a fitness professional for 25 years is that exercise is 10% physical and 90% mental.  My biggest obstacle when working with clients is helping them to change their mindset so they catch the ‘fitness bug’ and exercise becomes a lifestyle habit like brushing their teeth or taking a shower.  In the beginning most people find exercise a chore and they actually hate it but eventually, if you stick with it long enough, you will notice your days are better when you workout, you may look forward to workouts and actually enjoy them!  Eventually, you want to workout and actually need exercise and then you’re hooked for life!

Read the rest of Achieving Your Goals and Dream Life – Step Two

Posted in adherence, consistency, exercise by Sherri | No Comments

Achieving Your Goals and Dream Life – Step One

Achieving your goals and dream life…take step one!

Working in the fitness industry for 25 years, I’ve noticed that there are certain things that those who are successful at achieving their goals do on a regular basis. I’ve narrowed it down to the top 10 Tips and will share those tips over the next few weeks to help you as you prepare to launch your 2014 year – potentially the best year of your life! 

Early in my career I used to get so frustrated if a client wouldn’t do what I knew they needed to do to achieve the results they wanted.  I used to bang my head against the wall trying to figure out how to motivate them.  Then one day, I was on a hike with my daughter Brianna and I learned my biggest lesson about goals and dreams.

Beacon Rock 200x300 Achieving Your Goals and Dream Life – Step OneWe had just hiked Beacon Rock in WashingtonState, a beautiful scenic hike with amazing views of the Gorge and the Columbia River.  I was getting my daughter situated in her car seat when a pick up truck pulled up beside us and two women jumped out to have a smoke.  They each lit their cigarettes and then one looked towards the top of the rock that we had just climbed and stated “You know, people actually hike to the top of that rock!”  The other gal took a long drag on her cigarette, looked up and then exclaimed “Why in the world would anyone ever want to do that?!”

My jaw dropped.  I couldn’t believe she had just said that!  I thought she would say something like “Gosh, I wish I was in good enough shape to do something like that!” or “I would love to do that” or “Maybe one day I will be able to do that!” But she had no desire, no interest for ever hiking to the top of that rock. And without any will, there is no way. So no matter what I said or programmed or suggested, nothing I could do would ever convince her to summit that rock.  There was no compelling reason for her!

So it taught me that I have to help people figure out their ‘why?’  Once there is a will, there is way.  But without a compelling force, success is so much more difficult.  The motivation and inspiration to stick to your program or your goals is within you.  You have just got to find the right reason – the reason that will make you so emotionally charged that you will take action, make the changes and stick to them regularly – no matter what!

trans Achieving Your Goals and Dream Life – Step One

Here is an example to demonstrate this phenomenon.  Let’s imagine that you are on the 28th floor of a sky-rise building.  There is a small wooden plank that extends from the window of your building to the building on the opposite side of the street.  In the other building, there is a man who is holding a $10 bill and will give it to you if you walk across the plank to the other side.  You look down 28 flights and you see the cars speeding by and your stomach turns into a knot.  Would you go for $10?  No way! How about $100?  Probably not!  Would you go for $1000?  Still, no way!  It is not worth it!  But now imagine, the man is threatening to shoot one of your closest loved ones – your spouse, your daughter, son, grandchild – if you do not walk over.  Now, there is a different story.  You would probably, without a doubt, without even thinking about it, walk the plank.  You can see by the example that the ability to walk the plank is always there.  If the plank was on the first floor it would be no big deal – you could easily do it.  It is never a question of ability!  You just need to find that reason to walk the plank – to do something you would really rather not do.  Perhaps just losing 10 pounds or decreasing your risk for cardiovascular disease is like $10 – just not enough reason to walk the plank or take action towards your goals.  You will need to get more emotionally charged in order to stick to your plan.  Discover what it is going to take for you and remember, everyone is different.  What is going to motivate me is not necessarily going to motivate you. Keep asking yourself why, why, why and get to the heart of the matter!
[divider][/divider]

So Step One is clearly laying out your goals.

Read the rest of Achieving Your Goals and Dream Life – Step One

Posted in adherence by Sherri | No Comments