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

Finding The Motivation!

 

Finding The Motivation to eat well and exercise can be tough….

change today 300x228 Finding The Motivation!I recently was the Keynote speaker for the “Dream Big” program which is an organization that helps kids create dreams, determine action steps to achieve those dreams and directs them towards resources that will help them make those dreams a reality.  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 10 Top Tips and shared these at my presentation. Over the next number of weeks, I will share these tips with you and help you you launch into the holidays and into the New Year with some serious motivation!  There is nothing that brings me more joy than knowing I’ve helped someone achieve their personal best and live their life to the fullest. To start, I wanted to share this quote with you…

 

“When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn’t matter. Am I tired? That doesn’t matter, either. Then willpower will be no problem.” Emil Zatopek

 

You know I’m in the fitness industry so you gotta know that one of my Top 10 Tips is to take care of your physical being.  I’m a firm believer that it’s hard to do great things if you don’t feel great.  It’s hard to live your dream life if you aren’t striving for your personal best.  Taking the time to take care of yourself positively impacts and trickles into every aspect of your life.  So as you start to plan your health and fitness plan for 2014, what will you do to challenge yourself and see what you’re made of?  Consider how much discipline it takes to workout three to five days a week.  Think about how hard it is to keep stretching beyond our comfort zones and how challenging it is to exercise at a high intensity.  Consider the self-resolve required to eat healthy foods and drink lots of water every day when temptations surround us everywhere we go.

 

But if you have the courage to respect your body – the temple that houses your mind and spirit –achieving your goals will not be far away. 

 

It says a lot about who you are as a person when you invest the time to take care of yourself.  It says you respect and love yourself enough to do the things necessary for you to be at your personal best.

 

  • Each time you get into the gym for a workout on a day when you just don’t feel like exercising, you grow a little stronger as a human being.
  • Each time you go for a run or walk on a cold winter’s day when you just feel like staying under the warm, cozy covers, you strengthen your character.  
  • When you endure a tough workout, it enables you to persevere through any other challenge in your life. 

 

Working on improving your physical conditioning will not only enrich your life and make you a better person, you’ll also become a better parent, a better spouse, a better and more productive worker, and a better friend.

 

Exercise gives us a lot more than just a great set of abs!

 

Exercising regularly, eating well and taking the time to relax and nourish your body will make you feel happier.

 

  • It will provide you with more energy than you have ever known.
  • It will give you greater stamina, mental toughness and make you a clearer, stronger thinker. 
  • It will make you more patient and loving. 

 

There are 168 hours in a week.  Surely each and every one of us regardless of our hectic schedules can carve out four or five of them to care for our bodies and work on mastering our physical state. And you must remember that……

 

…… a missed workout is much more than just a missed workout (or not doing something that you committed to doing)!

 

When you miss a workout, you don’t just stay at the same level you were at – you actually take a few steps back. Every time you miss a workout, you have done something to strengthen the habit of not working out. When you’ve made the promise to yourself to exercise so many times per week and then you break that promise, you start to lose trust in yourself. With each missed workout, you start to lose self-confidence and begin to question whether you can actually stick with it at all. A missed workout fuels self-doubt and makes that negative habit stronger.  Miss enough workouts, and eventually that negative habit of not working out will replace the positive habit of exercising that you have worked so hard to cultivate. Every time you fail to do the right thing, you fuel the habit of doing the wrong thing.  So the next time you’re trying to justify pressing the snooze button and skipping your workout, or working through lunch instead of taking a walk break or heading right home after work instead of stopping at the gym, just don’t do it.  Don’t even think about it.  Don’t even allow yourself the opportunity to talk yourself out of doing what you know you need to do to be at your best.  Just remember that you’ll feel like a million bucks once you’re done.  The real challenge for most people is not the workout itself, but actually overcoming the negative thoughts that try to sabotage your very good intentions. Remember results are not guaranteed, they are earned! Stay tuned next week when I begin to share my Top 10 Tips for Achieving your Dream Life.

Yours in Health & Fitness, Sherri McMillan

facebook like buton1 Finding The Motivation!

 

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 Finding The Motivation!

 

 

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

Holiday Workout Plan

007 Holiday Workout PlanSo, do YOU have a holiday workout plan?

Did you notice that the day after Halloween, stores had all the Christmas and holiday merchandising up?  Yep, Holiday season is upon us so it’s a good idea to be proactive and have a plan for maintaining your health and fitness during the festive season.  I had a client ask me the following…

“During the holidays I am so busy. So what’s the least amount of exercise I can do to maintain my fitness so I don’t have to start all over come January?”

It’s true that during the holidays we can get so busy decorating the house, buying presents, attending parties, and entertaining guests that the last thing on our minds is our exercise program.  But, if you’ve worked hard all year to achieve your current fitness level, the last thing you want to do is take the “all or nothing” approach during the holidays and let it all go to pot.  Starting from scratch come January is never fun! 

Having a few days off from exercise over the holidays is OK.  It may help give your mind and body a rest and help to motivate you to work harder in the New Year.  But, if you don’t want to get out of the rhythm of your exercise commitment, here’s a few tips to help you stick to your program when there are so many other responsibilities demanding your attention:

Posted in holiday by Sherri | No Comments