Selecting a SMART Health & Fitness Goal

My health goal is to lose 40 lbs. My job is to reverse engineer this goal. That is a brainstorm of what I need to do to accomplish this goal.


Here we go! 

• Buy new shoes - C
• Learn everything I can to help (at home) plantar fascia - Ongoing
• Set up account with Weight Watchers - Ongoing
• Track workouts on beachbody gym
• track meals everyday to account for all food I eat
• schedule exercise
• create weekly SMART goals towards my overall health goal (every Tuesday)
• find "trigger" times to do my plantar therepy
• weigh self - C (Starting weight 171 lbs.)
• track weight using weight watcher online tools (Every Tuesday)
• Set up reminder on phone
• Get new schedule of classes from the gym
• Find an accountability partner
• WW - Complete
• TF - Complete
• Learn to meal plan healthy dinners
• Purchase healthy snacks to always have on hand
• Copy schedule for Turbo Fire easy start
• Commit to working out minimum of 3-5x per week
• Quit drinking DD coffee
• Create a "elliptical" music list 
• Go through exercise clothes and get rid of ugly/worn out/misfitting clothing
• Take before photos
• Reward self for hitting weight goals 
• 160 lbs. - New earnings (I have been eyeing this up and I have a coupon for them!)
• 150 lbs. - New workout outfit
• 140 lbs. - My choice
• 130 lbs. - New wardrobe (I am going to need it.)

What's My Next Move

I have my priority statement and I have already completed the next steps in the Push process.

What was the next step? List 10 goals that  "would be crazy cool if this happened?"  From this list I pick a PUSH goal. One that will help me achieve the other goals.
(BTW - The plan requires one to write top 10 goals, 1x per week, without looking at old goals. I have programmed my phone to remind me.?

*Goals need to be written in the present tense as if you have already achieved them.

1. I have lost 40 lbs.
2. I have paid off all credit card debt.
3. I have taken a vacation with my husband.
4. I have 2 more sm clients.
5. I will teach a class on social media.
6. I will be chosen to teach a "Push" class
7. I will have a chaos free house.
8. I will have a new wardrobe b/c of my new body.
9. I will write and sell and ebook.
10. I will be published on yahoo contributor.

My Push Goal: (The goal that will help all others be achieved.)

Pay off debt!

Nest step: Reverse engineer the goal.  What do I need to achieve this goal? Brainstorm!!

My Dunkin Donuts Habit

Dear DD Coffee,

I am breaking up with you as part of my New Years resolution. I love you, you taste great but I need to pay off a bit of debt and between me and my husband we are spending about $2000 a year buying a cup of coffee from DD each day.

I may purchase you by the bag when on sale and make you at home in my french press or on occasion treat myself to a cup after church.

Sincerely,

Addicted to DD

2012 New Year New You!

I loved reading friends posts on Facebook yesterday - all filled with optimism for the New Year! That is what amazes me about Americans - optimism! It has been a tough year for so many but everyone looks to this New Year with promise and hope.

I have been working through my Push homework. Chalene's first assignment was to create a priority statement. The idea is that you refer to this priority statement to measure other goals against. If you set goals that really don't sync up with what your priorities - then you either feel unfulfilled or simply don't hit your goals. She goes into a lot more detail and it makes sense to me. I encourage you to buy the book. 

What is my priority statement? I admit I did borrow a bit from Chalene. What I like about her is how connected she is to her family and makes them her number one priority. In addition she finds ways to create income that both creates a secure home and satisfies her interest.

****

My Statement: 

My number one priority is to be present and actively involved in the lives of my husband and children; to demonstrate through my actions that my children and husband are more important than any personal pursuit; to work to strengthen my loving, respectful, and supportive relationship with my husband as a way to provide the best possible environment for my family; to raise children that are self-sufficient, confident, good citizens that believe they can do anything; to live a well-balanced, healthy, active life, spend my time efficiently; maintain an organized home, and look for creative forms of income that satisfy the entrepreneurial spirit  in me but ultimately creates a secure home.

****

Side note:

When I had my first child a 7 years ago I swore to myself I would stay home with my children and when they eventually went to school I would be the person who drops them off and picks them up from school. It is my priority that I am the one raising my children. I certainly can get very opinionated on this subject - staying home with my children has been the best decision I ever made. 

I love New Years Eve - the idea of starting fresh gets me excited! I love it! I love goal setting, I love reading about people who reach their goals, I cry when I read or watch stories about people who have a dream and achieve it,  I LOVE it!!!

So then what the hell happened to me last year?

I got a message from godaddy.com that my url (makemytodolist.com) was going to expire. They started emailing me a few months ago.  I was simply not ready to commit. Now, I am. I don't care who reads this blog - I now see it simply as my outlet to document my progress.

I cannot say that I fully accomplished last years goals. Well, I did have a less chaotic home by following the flylady's plan. Definitely still room for improvement but much, much better. If you have a home that needs help - I encourage you to go to www.flylady.net and check her out.

Where I did set very specific, smart goals I succeeded. I have more social media clients and just got another inquiry today for my service! I take that as an omen for a positive, prosperous year.

Last year I set a goal to pay off a credit card. To start off I set a goal to create a budget. I did! The problem, I got so caught up in the to do list I forgot to create a SMART goal  to take me to the next step! I need goals! I need small achievable goals that create momentum!

Where do I go from here? What is my plan for 2012?  I did see a ton of improvement last year. Fact is, you will get more done with a to do list than without. On days I did not have a written to do list  I suffered!

What I can say is you have to continually set goals and focus on those goals daily and weekly. I did get caught up in the daily to do list, BUT  it's LIFE and  there is always something to do!. Let's face it - life gets busy and those to dos can take over your life until you feel like you are simply a machine crossing things off your list. I got burnt out with to much to do on the to do list!

What I have not done is lost faith in Chalene Johnson's plan to reach the goals you want to accomplish. I purchased and received her book a couple weeks ago. That is where I begin. My focus this year will be to simply follow this book and its theory of how to achieve "a bangin' and the life you deserve" word for word. I give it up to you Chalene.

Here we go. Welcome 2012. I am ready.

Day 305 - 316 Where have I been?

If anyone is reading this blog than you might think I have given up. I have not. Yes, I have hit a bump. I have not been without a TDL for the last week plus. I have scribbled my TDL on paper and busted through. Was is the the best way to manage my day and what I needed to do. No. I got things done I needed to do but it left a lot to be desired for long term goal setting.

My question to myself was this - why have I been so resistant to post my TDL. Sit down like I have for months this year. Easy answer. I do not feel like I am hitting my goals. Which means something simple. I am doing something wrong.

Where do I go from here? Onward to success! That is where! I have managed to make my home much more chaos free. It will never be perfect and I am ok with that. I have not made a dent in my financial situation. I am not using credit cards but that debit I do have has barely moved. The ONE thing I can make sure happens this year is to lose the 30 lbs. I lost 17 - gained back 8 (major feet issues) - I still have 22 to lose. I can not go into the new year with that goal. It is my only goal from now til January 1. My ONLY GOAL!

First step: Call doctor tomorrow. I need another cortison shot for my feet.
Step 2: Turbo Fire

Every post from this day until January 1 will be about reaching my goal of losing that 22 lbs. Come hell or highy water it will be done!

Day 295 - 304 What the hell?

What the hell is my problem? I cannot seem to get it together lately. Just so you know I have not been completely void of TDL's in my life this last week I did not post. I have jotted things down on paper and marked them off. I guess that is ok. More to come later. I have a busy rest of the day and need to write down a few TDL's to make sure I get through without losing my mind!

Day 294: Monday

I stuck to my tdl today and got a lot done. I was out of bed bright and early and was able to bust out some house chorese before the children had to get moving for school.

1. Turbo Fire HIIT 15 - C
2. Facebook Post - C
3. F/u with Jen - schedule - C
4. F/u with Jen - movie - C
5. Create AMS SN Cards - C
6. Iron J and J's clothes and put away - C
7. TWD - C
8. Send Mel Ad and calendar info - C
9. Find address for boyscott drop off - C

I have a lot more I would like to get accomplished! I got a ton accomplished that made me feel very productive. I can call it a night if I feel like it. Well, after Tuesday TDL is complete. :)

Day 291/292/293

It was a great weekend. Lots of scheduled stuff.
Leaving it at that!

Day 289/290:

Wed. To Do:
-Hair cut - C
-Post on CFA Photo contest - C
-Post other FB - C
-Back to school night - C

Now its 1:50 on Thursday afternoon and I am procrastinating big time. I just don't feel like doing anything! Ugh! Which means I have to jump start my focus.

Today I am going to focus on a few things:
-Facebook post for clients
-TDL Braindump for CFA
-Clean off desk

If this is all I get done today I am ok with that. What's up with my funk?

Day 288: Almost done

Meeting was to be 1 hour and ended up being 4. Some things did not get crossed off.

Tuesday:

1. Update calendar - C
2. Turn in PTA info.
3. F/u with St. B - raffle - C
4. Meeting with CFA- C
5. Facebook updates - C
6. Plan for finishing AASF site
7. TurboFire - C
8. Invoice to Agnes
9. Invoices to CFA/DYS
10. Titan f/u - C

Day 283 - 287 Labor Day

Ok - It has been so chaotic! Why? Because I have been a slacker with my to do list the last week!
I am hoping this week goes smooth - no eathquakes, hurricanes, power outages. Today I simply post my Tuesday TDL. Get back on track time.

Tuesday:

1. Update calendar
2. Turn in PTA info.
3. F/u with St. B - raffle
4. Meeting with CFA
5. Facebook updates
6. Plan for finishing AASF site
7. TurboFire
8. Invoice to Agnes
9. Invoices to CFA/DYS
10. Titan f/u

That is what has to happen tomorrow!

BTW - Just read Rob Lowes Autobiography. Worth the read!

Day 280, 281, 282

Hurrican Irene made her way up the coast. Things have been completely crazy. School's closed, power outages! I have power and now its time to get back to business regardless of the chaos still going on to get everything moving again.

Sunday -
1. Core 20 - C

Monday -
1. Call with Dave/Titan - C
2. Promo for Titan Fest - C

Tuesday -
1. Fire 45 - C
2. Udate FB post - C
3.  CFA email - Bfast campaign and TCOSV - C
4. Write press release for Jim -
5. Wed. TDL

TurboFire Review:

Core 20 - Loved this workout. Working my abs and core are my least favorite thing to do. This 20 minute workout flew by! The first 10 minutes is completed by standing and using a band. The second 10 minutes are done on the floor. I completed this workout on Sunday. I was sore on Monday!

Fire 45 - Wow! This workout is so much fun! This particular workout was easy to modify if you need to be careful or are not ready for lots of jumping. I love that Chalene encourage fun and some dance moves! The 45 minutes went super fast.

I have to take my before pics. I am one week into the program. I want to see the before and afters!

Interested in ordering: http://www.gettingfitwithjoy.com/

Day 277 - 279 Procrastination

I admit - No to do list over the last 3 days. I have definitely gotten things done but a bit chaotic. It pays to have the TDL! Now getting ready for Hurrican Irene! I hope the East Coast comes through ok.

Good note: Sticking with Turbo Fire!! Finsihed my workouts on Thursday, Friday and now today!!

I will have detailed to do's. I can't stop now can I?

Day 276: Two To Do

I had (2) Big To Do's Today!

1.  Meeting at DYS - 9:30
2.  Take back all the containers to CFA's - C
3. Make Wed. TDL - (Lots of little to do's to catch up on.)

Day 275: Back to School

Both children are back to school. The house is quiet! No excuse to not get things accomplished!

Ok - I did not get a couple things accomplished yesterday. Got a little crazy with the earthquake. Yikes!

Today's TDL!

1. Make TDL - C
2. Turbo Fire HIIT 15 - C
3. CFA - NA - leave at 2:30 - C
4. Webinar - 10:30 - 11:30  - C
5. Update CFAB ad -C
6. Update Titan Info. - x
7. Dates to send out Titan info.- x
8. Reservation system - DDDN (Check it out.) -x

Day 274: Monday

My youngest started school today and my oldest starts in tomorrow. So excited to have somewhat of a schedule.

To Do List:

1. Facebook Post - C
2. Meeting at J's school - C
3. Lunch date with preschool - C
4. Meet friend - C
5. Pick up lunch stuff for the week - C
6. Tuesday plan
7. TurboFire Fire 30 - C

Day 273: Back to a Schedule Tomorrow

I do really well when there is some structure to my day. Having the kids at home all summer, hurt feet really through me off and my workouts went down the tube! School starts tomorrow and will help me to structure the day around work outs, school etc. I gained back (so sad about this) at least 7 lbs. of the 15 lbs. I lost. I HAVE to lost the 30 lbs. I committed to by year end.  This is one I goal I will not miss.

Today:

1. Restart WW for Monday - C
2. Commit to 1 week of workouts and healthy eating. (It is a start without feeling overwhelmed by rules)
   which includes: - C

• Giving up coffee (I love the cream in coffee. Giving it up! Tea for me this week.
• One full week of Turbo Fire (week 1)
• No wine! (with the exception of 1 glass at book club)
• Book Club - plan ahead what I can take that is healthy (veggies and low fat dip or fruit)
• No eating after 7 pm
• Shakeology for breakfast!! (I was out and should have my new bag this week.)
• Drink H2O - This is an easy one for me. Love it!
• Track weight/measurements on BB and WW.
• Enter in to BB contest! Win!

3. Monday - TDL

Day 272: Saturday - Baby Shower

Tomorrow I am helping throw a shower for my sister in law. Expecting twins! Whoohoo!!
(I wrote this up Friday night.)

1. CFA - set up for LDay - C
2. Pick up Lemon Vodka for shower - C
3. Tea & Lemonade from CFA - C
4. Baguette - C
5. Pick up table cloth for CFA - C
6. Pick up shower gift (don't forget coupon)- C
7. Pick up check at CFA  - C
8. Bank - C (I delegated!)

Day 271: Today was simple...

To do list:

1. Clean upstairs - C
2. Wash kitchen floor - C
3. Facebook post for clients - C
4. TWD - C
5. email to Jack - C
6. Make pasta salad - C
7. Sat. TDL - C

All done! Now time for bed.