Tag Archives: goals

Remember those ol’ resolutions….

It’s now April!! Shorts, tank tops and swim suit season is around the corner!!


4 months into a the New Year and where are you?

Did you start the year all gung-ho and saying that this was the year you were going to kick that body fat to the curb??

Was 2014 you were going to make a serious change and give it your all?

Where are you now?? Have you given up or are you staying strong??

Have you been using one of these 3 excuses? 

These three excuses get me absolutely  fired up.  These are literally about the worst excuses anyone can come up with!


  1. My ____(insert body part) is not good. When it’s better I’ll start…
  2. I don’t have the time
  3. I just can’t put the money together

ALL 3 excuses are bull. Here’s how I see it.

*My ___hurts:  everyone has something that hurts.  We can always work with you and your hurt and you’ll still have the benefit of exercising, safely. Your heart will hurt if you keep carrying any extra weight.

*I don’t have the time:  TOTAL LIE.  There are people who are busier than you that manage to “fit” in fitness. You have enough time to make excuses, so how about you redirect that time and get your butt moving!! I can guarantee that  watching TV is going to do nothing for your health.

*I don’t have the money.  Fair enough, but if you break it down and look at what you spend money on (Starbucks, eating out, movies, entertainment, etc) I think you could probably find a way.  If it’s worth it to you, you’ll find a way, otherwise you will find an excuse.  Is it worth it to you to be healthy?

If you have been following my blog and my column over at iRun – I post at home workouts that will only cost you some sweat!!

Trust me, I have heard just about every excuse.














You HAVE to Watch this video and then re-think those excuses!!! 

April…time to re group and reset. 



Is the story of your life an adventure or a tragedy? You’re writing it…

“Too soon we get old and too late we get smart.” #truth

My mother use to say that to me every time I messed up and like most teenagers, I never paid much attention to it, but obviously those words stayed with me and sunk in.

January is a tough month. The holiday aftermath of excessive eating and the realization that you spent too much. Year after year, people keep repeating the same kind of behaviour…you know you have.

I always try to write things to inspire, motivate and encourage you to be the best you. I will be your biggest cheerleader but, in the end, as always the action comes down to you. What are you willing to do to make change happen?

Your goals need to be clear. The end results and how you get there are up to you. You can’t blame anyone, or your circumstances. If you want change you have to make change happen. Yes, you might have some set backs but again, its on you to regroup and charge forward. That’s the difference between being a biggest loser and a biggest winner!

dont be pushed by problems I’ll  give you some examples because a few of you will think this pep talk doesn’t apply to you.

One bad meal is not the reason you are carrying extra weight. It’s a lot of bad meals. One bad meal means you have to reset. You smarten up, drink your water and make better choices the next meal.

Skipping your favourite exercise class has not got you where you.  Ignoring exercise or half-assing your work outs and treating them like a social get together has quadrupled the time to change.  Winners don’t complain about being too tired….they workout that day even though they are exhausted. (You ate it now negate it!)

Your credit cards aren’t at the max because you spent a bit too much at Christmas. It’s consistent shopping that got you there. You didn’t pay down your debt before adding more debt.

3 choices

Beating yourself up, feeling guilty, sad, mad won’t fix any of your problems.

I posted this question/statement on Facebook yesterday “It’s our choices that make us fat, not McDonalds. Do you agree or disagree?”

Most people replied that they agreed. Why is it easy to acknowledge that question but you cave when it’s time to make the decision of good vs bad? You know right from wrong.

Worry drains the mind of much of its power and sooner or later it injuries the soul.”

You owe it to yourself to be the best you. Why settle? Why go through life always wishing things were different.

  • It’s 2015. Be a “doer”!  Do the things that will make you and your life incredible.
  • Excess weight, literally weighs you done–be done with fighting that battle.
  • Worry, anger, negativity is not who you are.
  • Go into today, this week, this month and year ahead with a different mindset.

2015 is another chapter in the book of your life. You control the story, the character, the adventures and you write the ending.

Life is like a book - Life Quotes - Inspirational Quotes

I would love to hear from you, what topics, subjects can I write about to help you in your journey. Leave me a comment.


Make your to-do list your Ta-da list! Ta da = done!

2014 is here!! I like the thought of a new year. What I don’t like is that so many people give up on their goals in October/November and tell themselves they will get after it in January.


I think everyone should look back over 2013 and take an inventory of what happened. Did you meet any of your goals? was it a good year? what would have made it better? Actually do a year in review so you can move forward – version 3.0 of you!

In typical Type A fashion, I like to have a plan. I have seen over and over in my life if I don’t have a plan then my focus drifts. My plan is just like a “to do” list.


To-do’s become Taa-Daaa once you achieve them! 

So what’s your plan for 2014?

One of my girls said that one of her goals for 2014 was to smile more,  ”so that other people will see her smile and hopefully it will make them smile.”  What a great goal–I am totally taking that one for me too!!!


First…set some goals…make your plan. Make some serious plans, get a new job, go for a raise, start a reno project at home, save a certain amount each month so you can take a vacation, exercise daily and prepare healthy food. Write it out and have it visable so it is a constant reminder! 

Next, make some fun plans: vacation, take cooking classes, get a hobby, start a new activity with your kids/family.

Just make sure that you a writing them down! A goal not written down is just a wish.

Onto your theme…what is 2014 going to be for you? A year of change?  A year of improvement?  A year of fun? My beloved Disney does this…each year they have a theme. 

So why have a theme? Simple…when you claim it you will own it. Why not have a theme?  It’s fun. It gives that plan or your to do list a little more sparkle! This could be your year that your dreams come true.  How amazing is that!!!!!

So what will your theme be?

I will suggest that some of you (you know who you are) you declare and claim this the year of YOU!  So many of you have neglected your needs and put everyone first. You have sacrificed your workouts to make it to a hockey arena. You have sacrificed eating healthy because you had to make sure everyone else was taken care of.

The year of “YOU” does not mean you have to turn your back on things but it does mean that you do have to schedule time to take care of you.  Without you, I am sure that your families would fall apart. It means that you schedule certain days or hours that you are not the chauffeur and that your partner is the one that is in the lead.  You take turns so that you both get some time to take care of yourselves. This means going for that long overdue massage, going to see your friend for a coffee, taking time to pursue your hobby/passion oh and of course carving out that time to workout!!!!!!

It’s time to kick that guilt to the curb and make yourself a happier person.  I know that if you lost those extra pounds that have been weighing you down you would be a different person. 

So many of you are devoted to other people, and there is certainly an element of that as a parent. I will promise you that if you carve out that “me time” you will feel better and you will be a better parent/spouse.

Still unsure of what your theme should be? Pick three words that will inspire you or pick just one word. Make that word or those words your daily motivation/inspiration.

Here are a few words to help you build your theme:
spirit/ spunk

Share your theme/goals below in the comments. Claim it and own it. Inspire and motivate others to have a theme.

Be bold…put it out there.

If you are looking for some support, post your theme below, you know darn well that I will follow-up with you!!!!



Ending this post with a little Rocky motivation – EYE OF THE TIGER PEOPLE, EYE OF THE TIGER!

Take on 2014 like a boss! 





Make going into 2014 different.

Tick tock…the days are counting down…the New Year is right around the corner.hour glass

Right now everyone is rushing around to parties, getting Christmas shopping done, planning big meals and hosting or attending family/friend get-togethers.

It’s no surprise at this time of the year our health becomes a distant thought. Some wine here, cheesey appetizers there, all washed down with egg nog (seriously, does anyone really drink that stuff??)

Then we’ll get past Christmas and rush right into New Year’s Eve celebrations. For some that will mean s-q-u-e-e-z-i-n-g into a party dress, other’s look forward to pulling an all night dance party and for some it means a night of reckless abandon to end the year without any thought (more wine and cheesy apps.)

At the end of the celebration season, EVERYONE will either publicly or secretly come up with a New Year resolution.

I want you all to make a resolution, I actually want you to make A LOT of resolutions.

I have written about being kind (kind movement), paying if forward, being a role model, goal setting and I have written about resolutions.

I have said a gajillion (yes gajillion) times don’t make fluffy goals.

Fluffy goal: I want to lose weight…no guff everyone wants to lose weight.

Real goal: I want to lose 30lbs by March 15th

Make changes…I beg of you to make changes.

Here are a couple of easy ones:

  • be nice to people, hold doors open
  • say thank you, ask people how they are doing
  • practice patience
  • don’t hold grudges
  • stop talking trash about others, listen when others talk, stop criticizing things
  • don’t complain about the things you don’t have, be thankful for what you do have.

The usual ones that will NEVER change:

  • commit to making healthy meals
  • workout
  • work hard and expect great things

We live in an amazing yet crazy world. Wonderful and tragic things happen daily. Make your days count. Contribute to the good in the world.

Be a game changer. Be that person that people look up to and praise for being an amazing person.

Take a few minutes, write down things you want to change, make the first step towards making the change happen.

Leave your resolutions on the blog in the comments, and I will be dang sure to support you, cheer for you and when you need it, hold you accountable.

Write down three things you will do today to make you and the world a better place.


Monday Motivation – time to refocus!

Here is a simple question….do you have goals? I mean real, legit goals…no wishy washy ones.  Definable achievements that you are going to attain with a date or time associated to them that are realistic and worthy of your focus?
When did you make these goals?


Write it down

Monday is a great time to re-set. Re-set your long-term and short-term goals. How did you do on the previous week?  Did you commit to your goals or did you ignore what you really want by giving into short-term pleasures and distractions.
Did real life issues get in the way that kept you from going after your goals>  I know that happens to all of us.  That doesn’t mean you failed in your goal achievement UNLESS you don’t return to focusing on your goals…then you fail.
Plan and prepare for your week ahead.
If you have lost your focus, fallen off the wagon, or given up…..this is the time to restart.
Today is the day you write down what you want to achieve this week.
For example…this is what I want for all of you:
-start your day with a healthy breakfast
-pack your lunches
-plan your dinners so you aren’t scrambling
-show up to boot camp at least 3x this week
-drink 3L of water daily
-go to bed early
Goal setting is a “to-do” list and you can check things off day by day….that is a sense of accomplishment.
If your goal is to lose 40lbs well that won’t happen this week, but you can set small goals to get you through this week and then re-set those goals on Sunday so you can tackle the following week.
Start your week off strong. 
Have a plan. Stop using wishy-washy words. Commit to change and experience how awesome if feels to be prepared and see the results of your work.
Fail to plan….plan to fail.
Set your goals…get your fitness/health “to do” list started right now and start checking things off.
PS: 57 days until Christmas…are you going to go into 2013 the same or ahead of the game. Small changes can change your life-I promise!