"SMART" PLANNING

“Failing to Plan Means Planning To Fail”

Hi all,

Here's something to not only think about...but to use in your everyday living. 

First some quotes:

"What you believe yourself to be, you are."

"What you believe you can be in the future, you can become."

 "If you believe it, you can achieve it."

Second, use affirmations to help change your negative belief patterns into positive.

An affirmation is a positive statement that something is already happening.  It's not happening tomorrow or in the future, but right now.  Here are a few:

I am breaking through old patterns and moving forward with my life.

I am now creating a healthy relationship with food.

I am creating everything I want, easily and effortlessly.

I am creating a healthy body.

I am becoming more confident everyday.

I am saying yes to myself. 

I can do it.

Have you simply thought about your goals and what's next? 

What perspective opened up new possibilities for you regarding fitness and healthy lifestyle? 

 

·         Weight training?

·         Cardio? 

·         Eat healthy and frequently?

·         Drink water frequently?

·         Take supplements?

·         Etc.

Get out of your thoughts and into action:

From one of the perspectives, write your goals as it pertains to you. 

·         How often must I do weight training?

·         When will you fit in your cardio? 

·         How often and what will you eat?

·         How many glasses of water will you drink?  

Remember, make it SMART:

S=Specific

M=Measurable

A=Action oriented

R=Realistic

T=Time bound

Make it specific enough that you know exactly what you are striving for, measurable so you can tell exactly when the goal has been reached.  What's the activity that will produce the results and realistic in that it is practical and can be achieved.  Time and resource constrained means that it has a definite deadline for completion.

What motivates you? Make it happen!  See it, believe it...go get it!!

Perhaps you can put up a small bulletin board with all of our goals posted on index cards.  

Ask yourself questions;

·         Are you routine? 

·         What is working? 

·         What is not?

Notice what comes up for you.  Take the time to write in a journal about what you notice about your routines.

You Are What You Repeatedly Do 

First you make your habits, and then your habits make you.

You become a slave to your constantly repeated acts.

What at first you choose, at last compels.

Your habits are either the best of servants or the worst of masters.

Your thoughts lead you to a purpose,

your purposes go forth in action.

Your actions form your habits.

Your habits determine your character,

and your character fixes your destiny.

Once in motion, a pattern stays in motion.

YOU CAN MAKE YOUR DREAMS A REALITY 

You have the power and the opportunity to change your life.

You can make anything you want of it.

It's not difficult, it just takes some effort.

See things as you would have them be instead of as they are.

Develop a personal plan that focuses on what you want,

not on what you have.

Your imagination will show you how to turn your possibilities into reality.

Visualize your goals and your subconscious will begin to work

toward making those mental pictures come true.

If you picture yourself vividly as winning,

that alone will contribute immeasurably to your success.

Knowing your destination is all you need to get there. 

Have the courage to follow your dreams.

It's the first step towards attaining your destination.

In order to help you plan efficiently, a Life Coach could be very helpful. For more information how a Life Coach can help, please contact Heidi Michaels at;

website:  www.heidimichaels.com

and email:  heidi@heidimichaels.com

Size of your accomplishments

·          “The size of your accomplishments, the quality of your achievement, will depend very largely on how big a man you see in yourself, what sort of image you get of your possible self, yourself at your best.”  Orison Swett Marden

Doubt

·         “There is nothing more dreadful than the habit of doubt. Doubt separates people. It is a poison that disintegrates friendships and breaks up pleasant relations. It is a thorn that irritates and hurts; it is a sword that kills.”

·         Buddha

Believe in yourself

·         “Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.”

·          Gail Devers

Set your sights high

·         "Set your sights high, the higher the better. Expect the most wonderful things to happen, not in the future but right now. Realize that nothing is too good. Allow absolutely nothing to hamper you or hold you up in any way."

·         Eileen Caddy

 

Aim at perfection

·         Aim at perfection in everything, though in most things it is unattainable. However, they who aim at it, and persevere, will come much nearer to it than those whose laziness and despondency make them give it up as unattainable. Lord Chesterfield (1694 -1773)
British Statesman, letter writer; introduced Gregorian calendar, 1752

Action

Once you’ve determined what you want and channeled your thoughts and emotions towards this outcome the next step is to start paving the way for that future reality to come your way. The key is ACTION.

Shed fat

Shed fat and show off your chiseled physique this summer with the help of this easy-to-follow diet

As summer approaches most of us begin to think about what we're going to look like out on the beach with our shirts off. If you're looking to shed a few pounds and carve out a washboard stomach then the easy-to-follow plan detailed here is exactly what you need to get on the fast track to success. The plan includes five easy-to-follow diet strategies that will help you shed those extra pounds in no time at all.

1.) Eat more frequently throughout the day.

Ideally, you want to eat four to six meals every day. This can include your three main meals plus two or three snacks. By eating more frequently you increase your metabolic rate and burn more calories throughout the day.

2.) Try to have a good source of protein at every meal or snack.

Eating protein has a greater thermogenic (calorie-burning) effect than eating carbohydrates or fat.

Therefore, by eating more protein you can give your metabolic rate a significant boost. Some good sources of protein include chicken breast, beef, salmon, cottage cheese, yogurt, and whey protein powder.

3.) Eat vegetables with at least three of your meals each day.

Veggies are not calorie dense, but do contain a lot of important vitamins, minerals, and fiber.

Veggies will fill you up and help stop you from overindulging on the "bad" foods.

4.) Have some 'healthy' essential fats with each meal.

Yes, I'm recommending you eat fat to burn fat. It's true — certain fats can actually help enhance fat loss.

More specifically it's polyunsaturated (which are essential fatty acids) and monounsaturated fats that have a host of health benefits and can also support fat loss.

Some excellent sources of polyunsaturated fats include fish, flexseeds, pumpkin seeds, and walnuts. Almonds, pecans, olive oil, and avocados are great sources of monounsaturated fats.

5.) Drink lots of water!

Just like food, water can also have a thermogenic (calorie-burning) effect on the body. Drinking cold water has actually been shown to significantly increase metabolism. Simply put, a more hydrated body is more metabolically active.

Thought

Thought is the sculptor who can create the person you want to be.

Inner conciousness

Your outer reality is a direct result of your inner consciousness. The moment you decide to step out of the darkness of uncertainty the light of possibility will guide your way.

Subcontious mind

·         "The subconscious mind makes no distinction between constructive and destructive thought impulses. It works with the material we feed it, through our thought impulses. The sub-conscious mind will translate into reality a thought driven by fear, just as readily as it will translate into reality a thought driven by courage or faith."

·          Napoleon Hill

Prepared to see

·         “People only see what they are prepared to see.”

·          Ralph Waldo Emerson

Visualize

·         "When you visualize, then you materialize. If you've been there in the mind you'll go there in the body"

·         Denis Waitley

Imagination

·         “First comes thought... Then organization of that thought into ideas and plans. Then transformation of those plans into reality. The beginning as you'll observe, is in your imagination.”

·         Napoleon Hill

8 week plan / Week 8

Week 8

 

Eat a perfect diet.

Now it's time for a real challenge—are you ready? The perfect diet is strictly individual, as there's no one diet that suits everybody. So who better to choose the perfect diet for you than you? Our bodies are all different, and the key to your own perfect diet is learning about how your body reacts to different foods under different circumstances. Your journey over the last seven weeks should have brought you to a new understanding of how food affects your body, both for good and for bad. Now it's up to you to put it to the test. See how well you can eat for a week. In fact, see how well you can eat for the rest of your life. Live and enjoy.

Reward Days: 1, of course!

Weekly Focus:

Don't bonk. Bonking is a state where your body runs out of stored blood sugar for energy. If you feel like your workouts are going backwards instead of forwards, this is a likely culprit. Use your energy level as your gauge. As soon as it starts to drop, start adding carbs back into your diet until you feel energized all day long. When you feel energized during your workouts and not sluggish throughout the rest of the day you'll know you've found the right balance between carbs and other nutrients. Also, remember that as you body puts on more muscle, you will need to eat more. Muscle weighs much more than fat and as you gain muscle and lose fat you will shrink at the same weight. You will also require more calories in order to maintain your muscle. So when you're working out hard, don't be afraid to eat more carbs than you do otherwise.

Be kind

·         "Be kind whenever possible. It is always possible."

·         Dalai Lama

Message

What is your message to the world?

Success

Your success isn’t just about you. It’s about how you positively impact the lives around you.

 

Role model

If I am walking with two other people, each of them will serve as my teacher.
I will pick out the good points of the one and imitate them, and the bad points of the other and correct them in myself.

Confucius

Setting an example

·         "Setting an example is not the main means of influencing another, it is the only means."

·         Albert Einstein - 1879-1955, Physicist

Inspire those around us

Our mission is not to inspire ourselves, it is much bigger. It is to inspire every single person we come across so much so that they too begin to inspire those around them. A ripple in the water. A movement. Real change. Change that truly changes the world. Change upon which the next generation is counting on us. Be the change.