3 Tools for Success with Summer Goals

May 22nd, 2013, Comments

Did you know that when you Google “bikini body,” over 125 MILLION results show up? So do millions of results for workouts and diets promising to help you achieve a swimsuit-ready body, plans to attend arms that will stun and workout plans to get you on track and feeling fabulous while the sun is shining.

Lots of us feel like summer is a time to breathe fresh air, relax, have some fun, and, maybe, try something new or find success with something we’ve been wanting for a while. Lately, my clients and I have been experimenting with a few new tools to help us get the results we are craving. I thought you might want to hear about these too!

Fit Bit Zip Success for your Summer Goals 3 Tools for Success with Summer GoalsEasy ways to exercise more or even run your first 5K

Several weeks ago, I got a package in the mail from my husband’s company wellness plan. Inside was a cute little device called a Fitbit Zip.™  All you do is clip this high tech pedometer and fitness tracker to your waistband or even your bra. It tracks your steps, distance, and calories burned – and syncs those stats to your computer and select smartphones. In doing so, it celebrates how much more you do each day. I get text messages telling me when I’ve reached my goals (which I get to customize), and even congratulating me if I’ve been an “overachiever” that day. Zip™ encourages you to set goals, challenge friends, and go farther – one step at time. It allows you to track much more than steps – including sleep, water intake, your weight, and your eating. I’m already an active person, but I have to say, there is something kind of addictive about being able to see your numbers and steps grow. You can find out more about the Fitbit Zip™ here.

A do-able plan to increase your fitness and even reach secret summer dreams

When I start talking with a coaching client about improving their fitness, I often ask them if they have a secret goal or dream. Most of us do. Me—I would like to learn how to swing dance—really swing dance—with gusto. When warm weather hits, lots of people toy around (sometimes sheepishly) with the goal of running. More than a few clients have answered my “secret dream” question with, “I know its waaaaay out of reach, but someday I’d like to run a 5K.” Guess what? I can tell you about at least three people who shared that secret dream within the last few months and are now well on their way, thanks to this easy tool.

If you want to be able to run 3 miles without stopping, but a training plan sounds daunting, take heart. This step-by-step guide takes the guesswork out of running. The Couch to 5K app takes a beginner who can walk for thirty minutes through a ten week program that should leave you ready to run 3 miles. Best of all, the program gives you reasonable sized steps that don’t overwhelm (or leave you so sore you can’t move the next day!). Of course (and I know you know this), be sure you’ve been medically cleared by your doctor before starting any new fitness program.

A better way to get mindful, relax, and (gasp!) meditate

A few months ago, I realized that I was feeling kind of “twitchy.” I had had an unusually busy schedule, a fair amount of stress, and I noticed that I was having a hard time settling down and simply relaxing. The world of technology wasn’t helping. I felt like I was developing “Twitter brain.” I was jumping from task to task and finding it difficult to let myself get lost in deeper projects or relaxing activities—or even a good book. I’ve always valued mindfulness activities and quiet time and I’ve toyed with meditation for years. I knew that getting back to that would be good for me, but I was having a really hard time sitting still and staying quiet for more than ten or fifteen minutes—and some days, that was a significant stretch. I have read about audio programs that use something called brain entrainment to make meditation easier. These programs use tones which are embedded in a soundtrack to make it easier for your brain to achieve a relaxed or meditative state.

I’ve looked at these programs for years, and they’ve been recommended to me by people I highly respect, but honestly, those I had seen before came with a sales pitch that left me uncomfortable. This time I found something new. I’ve been using the LifeFlow™ program for a month now and I am very impressed. For the first time in my life, I am meditating for at least 40 minutes a day—and really looking forward to it. I’m noticing a huge difference. I’m handling tough situations more calmly, feeling more grounded, and definitely, more patient. I even think I’m sleeping better. I plan to stick with this program (the best part is, I’m finding it really easy to do this). I’ll be sharing LifeFlow™ with clients, and I’ll continue to keep you posted on my results. In the meantime, if you’d like to check it out for yourself, you can go here to try it for free.

I’d love to hear about your summer dreams and the tools you’ve found that are working for you. Leave a comment below and share what you want to squeeze out of your summer.

Take good care,

Melissa1 3 Tools for Success with Summer Goals

 

 

 

Eleanor Roosevelt and Your Goals and Dreams – 3 Quick Questions

May 14th, 2013, Comments

5.12.13 dreams Eleanor Roosevelt and Your Goals and Dreams 3 Quick Questions

The future belongs to those who believe in the beauty of their dreams.

I love this quote by Eleanor Roosevelt and I had fun creating the image above (we just installed a nifty new feature that should allow you to click on it and pin it to Pinterest if you are so inclined!).

Here’s the thing about this quote though. It may sound obvious, but if we aren’t really clear on where we are headed, we aren’t very likely to end up there—and if we do, the route we take is a lot more likely to be indirect and longer than it needs to be. In the busy worlds that most of us are living in, it’s easy to get distracted or distanced from our dreams, or feel like we haven’t had time to really sit down and get a clear, crisp picture of what we really want, in a very long time.

Something else that I see a lot when clients come to work with me, is that their goals—and the paths leading to them—aren’t feeling like beautiful dreams anymore. Often, I hear that achieving these goals seems like one more hard thing that has to be done, one more stress, or one more “should.” Even worse, I hear a lot of women talk about their goals and dreams without much hope that they will ever achieve them.

I don’t think that’s what Eleanor Roosevelt had in mind.

Can I challenge you to spend a little time refocusing? I’d like to invite you to spend a few moments dreaming. Get some clarity on what you’re craving and how to get there (and how NOT to get off track), by answering these three questions:

 

  1. What are you trying to accomplish this year?
  2. What do you think you would need to double your happiness this year?
  3. What strategies have you already tried that worked or didn’t work?

 

Answering these simple questions is an easy way to start putting what you want (and the path toward it) in the front of your mind. In fact, research has found that people who write down their goals are ten times more likely to achieve them.  I’d love to learn more about your beautiful dreams and the future you are craving. Will you play along? Leave a comment with your answers below or email them to me at info <at> toomuchonherplate.com (just be sure to put “Goals” in the subject line).

I’ll help keep your momentum going by using your comments and answers to craft upcoming articles and resources.

Oh–and if you are interested in personal coaching with me, I currently have few spots available for personal coaching and mentoring. My 6-month, 1:1 program is an opportunity to work with me to create your best life and achieve your goals, whether you are struggling with overeating or overwhelm, or you simply know that your life could be better. We start with a special assessment process to discover how you best thrive and succeed. We target what’s getting in your way. Together we define the strategies and action steps you need to take and design a program that’s a custom fit. We’ll meet privately, via phone or Skype and you’ll have access to programs and downloads that are not available to others. Click here to request an application for Private Coaching.

Take good care,

Melissa1 Eleanor Roosevelt and Your Goals and Dreams 3 Quick Questions

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