You have big goals. There’s a result you desire. You want to live a BIG life that is free of limitations.
Maybe your goals are weight loss related, maybe it is to start your own business or change careers, maybe it’s to play with your kids without getting winded, or run your first 5k, or maybe it’s to get off your blood pressure medication.
Whatever it is, your daily habits are going to have more impact on meeting that goal and sustaining it in the long term.
If you or someone you know has ever gone to extreme measures to lose weight – diet pills, surgery, starvation diets, etc – the chances are VERY small that they were successful. And if they were, chances are that they couldn’t sustain the result. The reason is…
They were chasing a result while ignoring the process and focusing on the daily habits that shape their life.
To be successful with anything long term, whether it’s nutrition, weight loss, fitness, business, performance – literally anything – you have to learn to fall in love with the process.
It’s not some grand action that gets you to lose 30 pounds. It’s the accumulation of the choices you make each and every day – the PROCESS – the HABIT - that gets you to the RESULT, not the other way around.
So if you ever find yourself frustrated with progress toward a desired outcome, be sure to stop and ask yourself – “are the behaviors I’m practicing every single day going to lead to the result I desire?”
The answer should be pretty clear.
And if the answer is “no”, what are you willing to change to make the answer “yes”?
Habit change is not easy. It is HARD!
Think about what you do on a daily basis – are these habits bringing you closer or further away from your goal? We don’t suggest going for a full lifestyle overhaul all at once, but rather be conscious of the choices you’re making each day knowing that each choice either widens or closes the gap between you and your goals.
Need extra support with this? Download our Habits for Massive Impact PDF to learn about the 5 habits that we believe will have the most impact in your life.
What choice do you continuously find yourself making in your daily life that you’d like to commit to changing to bring you closer to your goal? Hit reply and share your insights!
To Your Success,
PS: If you’re not already in our free private Facebook group, be sure to click here and join! We would love to have you!
Congratulations to this AWESOME KickStart Crew! This amazing group of people were laser focused in the pursuit of their goals – to live healthier, feel better, and gain strength and confidence. As a result, they found their commitment to healthy living, lost an average of 15.29 inches overall, and are feeling amazing!
The next KickStart Session kicks off on August 4th (Success Sessions start the week of July 16th). We want you to be our next success story! More information on the KickStart Program is avaliable below!
I am pretty sure that I have the absolute best job in the world. I get a front row seat on a daily basis to see people's beautiful transformations.
I am not talking about losing weight, toning up, and looking great in a bikini (yes – that does happen here and it's awesome!) I am talking honest to goodness transformation.
Transformation from the inside out.
Changing thought processes.
Increased confidence, energy, and zest for life.
It is absolutely amazing and I absolutely love it.
Recently, I had the opportunity to talk with one of our clients who had gone through our KickStart Program.
This individual had gotten great results in our program and was going to continue on in a training program with us. She had tried many health and fitness programs in the past and nothing had ‘stuck’ for her.
Now I know that you can have the best health and fitness program in the world, but if you don’t address what is going on with the mindset eventually, the client is going to fall off the wagon.
In this conversation, I was pushing this individual to share with me her reasons WHY her healthy habits were going to ‘stick’ this time.
Her reasons were so powerful – she was getting excited and talking fast. She had just completed a very focused 4-week program to establish healthy habits, had gotten great results, and was on a bit of a health and fitness ‘high’.
I knew this positive energy and her words needed to be captured – bottled up and saved for later.
I asked that she write a letter to herself with WHY she wants to commit to healthy living for the rest of her life.
This is a letter that she will be able to go back to when the going gets tough – and it will get tough. When she just isn’t feeling it and the couch is looking better than the gym and cookies are looking better than the salad.
The purpose of this WHY letter is to help recenter and refocus her on what is most important in her life.
"Why did I begin this journey? Why am I doing this? How did I get here?
I want to be strong, and be a better role model for my daughter. If she can go through what she has had to endure this year physically, and do it with such grace and strength and positivity, I must do better.
NO MORE EXCUSES.
I want to feel better, healthier, more capable.
I don’t want to feel like I can't keep up with my family. I don’t want to sit on the sidelines anymore.
When we went hiking and I could barely make it up and down the trail, I can’t ever go back to that. Knowing they were going slower than they wanted, waiting for me to catch up. Knowing my heart rate was probably too high for such a simple hike, and that meant I was more unhealthy than I ever wanted to admit.
Watching my husband and daughter play soccer out back, and me feeling exhausted from doing absolutely nothing, knowing I cannot begin to keep up with them…
I can’t go back.
I won’t go back.
I want to show my daughter what strength is, I want her to know and see her mom is healthy and strong.
The days of feeling like “I can’t” to so many things have to be over.
I want to feel proud of how I look, and know I am capable of doing anything.
I want to be healthy inside and out.
It’s only been 4 weeks, and I see and feel the changes. I am getting there.
Slowly, day by day, week by week, I am getting there.
It’s worth every meal cooked, every workout struggle, every dollar spent, every hour taken away from home, taking time for myself.
I am doing it for my family and for a better quality of family life.
I am doing it for me, for my health, for my self-worth, for my tomorrow."
This letter is incredibly powerful. This individual is finally internalizing that she doesn’t go to the gym to lose weight or to look better. Healthy eating isn’t about getting that bikini body.
It is about doing all of the things in life that you want to do without any limitations.
It is never going to be easy -every workout struggle, prepping meals when you aren’t feeling it, and drinking all that water is HARD! But the reward on the back end is more than worth it in the long run.
These short term sacrifices help you live the life you love.
A life that sets your soul on fire.
This client is ‘in it’ right now. She is still just at the start and the start is so hard. Everything is new and those old habits can look so comforting and appealing.
She is going to stick with it. And it will get easier.
Workouts will become more enjoyable. She will begin to look forward to them. Eventually. And she will begin to:
Enjoy the feeling of sweat on her body.
Enjoy the feeling of breathing hard.
Enjoy feeling strong and in control.
And when the going gets tough, she can re-read this letter and remember why she started this in the first place. And recommit.
When it feels like she is trading time for the gym for time at home she will remember that the time trade isn’t gym for family time. The time trade is gym for the life she wants to live.
This client’s letter inspired me. This is my WHY: to help people realize that healthy living is about doing (and enjoying) all of the things you want to do in life without any limitations. Because I believe that when people are living their best life, the world will be a better place. And even if we can impact the lives of just a few people, the ripple effect that their transformation has created will impact many more.
I hope that it has provided some inspiration for you today as well.
Ready to start thinking about your WHY? Watch this:
This 20-minute goal setting workshop has the potential to change everything! We will cover:
Gain confidence, increase your momentum and add more awesomeness to your life. Watch Here!
Inspired to get started now? Download this free QuickStart Guide:
This free QuickStart Guide that has been used by many of our clients and is proven to increase your energy levels and help you feel great. This free QuickStart Guide includes a full 7 day whole foods based meal plan, a simple to implement exercise plan, 18 delicious whole foods based recipes, and daily encouragement from our trainer team to help you stick with the program.
Want more support? Join our free Facebook Group:
Join our free private FaceBook Group - Healthy Living with Wilcox Wellness & Fitness to connect with us live. Daily we post all things healthy living - pro tips for healthy living, recipes, and weekly workouts for you to do at home. We will answer any question you post and we encourage you get involved in the discussion.
Our trainers are blown away by Nicole Barbeau. She has made so much progress in just a month of training with us - even the trainers notice her confidence as she is training. We love your determination, Nicole! Keep it up, you are inspiring us all!
Glory Boarding is a great way to build yourself up and help support positive self-talk. Positive self-talk is one of the most powerful tools in the world. Our subconsious mind is constantly 'talking' - so controlling that chatter is critically important. The words that we use can either be positive and build us up or negative and tear us down.
What we focus on expands
We have created a workbook to take you through the process of looking at your life getting to your core WHY and setting goals with an action plan to achieve those goals. Take some time, sit with these questions and really think about the life you want and what you are willing to do to get there. You can request this goals workbook here:
Below I will talk you through the process of working through the goals workbook – just to get your juices flowing…
Do you want to be able to hike mountains? Enjoy gardening with out taking breaks for your achy back? Feel great in your skin and in your favorite jeans? Have the confidence to be out an about on icy days know that you won’t slip, fall and hurt yourself?
What do you have in life that you don’t want?
Stress, anxiety, clothing that doesn’t fit well, exhaustion, limitations, debt, bad relationships, etc…
What is the most important to you in life?
Family, work, health, financial freedom, relationship with spouse, children, etc…
Where do you want to be in 10 years…
With this question focus on your vision for your life in 10 years – think about the big picture… Be realistic, but also inspired. Think about the possibility and not the probability. Take some time and really visualize bot personal and professionally what your life will look, feel and be like. For example:
In 10 years I will be running my own business inspiring others to live their very best life. I will be leading a team of 12 full time employees who are dedicated and inspired by the mission of our business. I will have 2 very healthy, well rounded children who love life. My husband and I will enjoy spending time with each other, our family will travel often. We will have a solid work life balance where we work hard, play hard, and have lots of time for family. I will be living a healthy life and will be up for anything that my active family wants to do – hiking, biking, waterskiing, and snowshoeing will all be on the menu. These activities will recharge me and give me the fuel to be successful in all other aspects of my life. I will continue to learn and will attend at least two conferences annually and will read at least one book per month. Life is going to be awesome!
In this section we begin to develop our action plan. These are the key actions that will help you achieve your goals and design the life that you want for the future.
What are the top 3 priorities that will set you up for success?
These are your critical success factors. Most people set life goals around the 3 major pillars of their life: Health, Family, and their Professional Life. Think about the 3 success factors that will contribute to every factor of your life. Think about your WHY – what will it mean in your life when you accomplish each priority? WHY do you want it? What are the benefits associated with achieving this priority? Think how you will feel when you have achieved this goal. Take the time to visualize that success. For example: I will work out 3 times per week. This will improve my overall health and help me feel better. This will melt my stress away and give me the energy to be all in for my family. Working out will also help me be more focused and productive at work.
What is ONE thing that you will do within the next month to achieve each of your top priorities?
The first step in any journey is the very hardest. Once you get going, you will gain momentum and things will get moving for you with less effort. But the first step is the very hardest – be easy on yourself. Write out just one action that you will complete towards each goal in the next month. These actions can be small – we are talking baby steps here. For example:
GOAL 1 Action: Clean out refrigerator of temptations – get rid of all packaged and processed food and eliminate all sugar from your house. By January 3rd.
GOAL 2 Action: Institute a date night with spouse. Line up babysitter… By January 19th.
GOAL 3 Action: Block time on calendar at work to work on specific projects – focused Productive Time! By January 4th.
Who is on my team?
Get your roster of supporters set up. Who is on your team – friends, family members, coaches, co-workers, workout buddies, etc… Line them up and determine how they can help you. What is their role in your success? Talk with these individuals and let them know what you are up to – share your WHY with them and let them know how they can contribute to your success. For example:
- My Husband – can help by keeping sweets out of the house
- My Workout Buddy – can help by holding me accountable to 3 workouts per week
- My Coworkers – can help by respecting my blocked ‘Focused Productive Time’
What factors will help you accelerate your results? Is it quitting refined sugar all together? Finding a coach to support you along your health and fitness journey? Giving yourself an incentive like a massage or a trip if you stick to your plan?
Obstacles to Overcome
What potential obstacles could get in the way of achieving your goal and what will you do to overcome these obstacles. For example:
- My life is just so busy – things in my life come up at the last minute that ‘bump’ my workouts… To overcome this, I will be diligent in scheduling my 3 workouts per week. I will aim to get my workouts in the morning before my day gets crazy. I will always have my gym ‘go bag’ ready and by the door.
- My child gets sent home sick and I miss a workout… To overcome this, I will first take care of my child but once they are settled in I will have a ‘go to’ workout that I can do at home.
- My spouse comes home with a nice pint of my favorite Ben and Jerry’s… To avoid eating ice cream, I will revisit this goals workbook and refocus on my why. I will eat fruit for a nice sweet treat and I will sip some herbal tea.
- Work / life gets crazy – there is just no time to be taking care of myself… To overcome this, I will remember that I must first take care of myself before I can take care of anyone else. I am at my best for everyone else when I take care of myself first. If I don’t take care of myself – I can’t take care of anyone else.
What is the difference that will make the difference?
If you have set similar goals in the past, what is the difference this time that will make the difference in the long term?
CHECK – I am committed to achieving these goals this year!
Take time to internalize this. This is YOUR year! You deserve to live your very best life! Don’t let anything get in your way this time. This time you are ready – you have you solid WHY, you have your action plan in place, and you have your team to support you. You are the 8% of people who are going to achieve their goals this year. 2017 is going to be the best year ever!
Be sure to request your free goals workbook and get to work designing your very best life: http://www.wilcoxwellnessfitness.com/goal2017.html If you would like help achieving your health and fitness goals, please feel free to reach out to us at Wilcox Wellness & Fitness. All of our programs start with a free call with me to talk about your health and fitness goals. Click the link here to schedule your phone call to see how we can help make 2017 your best year yet!
Happy New Year!
This Goals Workbook is designed to take you through the process of designing your very best life and setting goals and smashing them! Click the link above to receive your Goals Workbook.
Schedule A Call
Getting serious about achieving your health and fitness goals this year? Awesome! This isn’t our first rodeo – we have a proven path to help people achieve their very best life and form healthful habits that they can sustain for a lifetime. Click the link above to schedule a no obligation call with me to chat about your health and fitness goals.