Sweet Physique

1. Plan the work and work the plan: Write it down! Any goal setting is usually best done if it is documented and put into writing. Set the intention by putting pen to paper or fingers to keyboard and make yourself a list of 10 small and big goals that you would like to achieve. List them in chronological order with a target date for achievement. Once they are clear to you, break them down into individual tasks, activities and action steps you need to take to make the milestone a reality. It is especially important to break down the earliest goals NOW seeing that they will be the first on the list of things to do…

2. Set realistic deadlines: It is integral to set a time frame for each goal to determine that you will have sufficient time for the tasks and activities needed to achieve that milestone properly and effectively. As you work through each milestone, each task and each activity you will truly realize whether or not the timeframe you gave yourself is realistic or needs to be updated. Deadlines allow you to track your goals and give you accountability.

3. Believe that you will accomplish the goal: Listen to your inner voice.
The little voice that is continuously sub-consciously judging self. The engagement of self-talk and personal commentary on each situation that you encounter. It can be both positive and negative. Positive inner dialogue and thoughts support the accomplishment of our goals and obviously negative chatter will undermine your self-confidence, self-esteem and self-image which will deter you from reaching your milestones. You can control and change its tone by believing in yourself and positive outcomes or resolutions.

4. Visualize the outcome: Paint a picture of what the end result of accomplishing a goal will look like! Really focus on what it will feel like when you get there. Close your eyes and pretend that you have already achieved it. How does it feel? Utilize that great feeling to give you fuel which will continuously motivate you to move forward. If need be go back to the refueling station and get some more good feelings. All it takes is the power of visualization. It will be your guide. Personally, I am a big fan of vision boards. Go out to your local magazine rack and pick up 10 inspiring magazines that cover a variety of topics that you enjoy. Go through them and cut them up into smaller pictures that you can paste onto a big sheet for you to refer to on occasion for inspiration. It is really cool to pull them out in the future and see some of the things you accomplished by implementing the Law of Attraction. Believe me, it works! I am already on my third one…

5. Make you goals measureable: Use the SMARTER acronym.
• S = Be specific. Make sure you are precise about what you want.
• M = Make your goal Measureable. Accurately measure your achievement.
• A = Achievable / Action oriented. Choose goals that you plan on achieving.
• R = Realistic. Even if the goal may stretch you make it realistic.
• T = Time-frame. Measure the success of you goal and set milestones.
• E = Exciting. Make it exciting so goals aren’t boring and tedious.
• R = Recorded. Writing it down will allow you to clearly focus on your goals.

6. List the benefits: Unless you know exactly why you are attempting to achieve any goal you will not be willing to make the effort needed to fulfill it accordingly. Why are you really trying to accomplish this? Why are you investing valuable time and energy into this? Why is it important to you? Answer these questions so that you are clear about your reasons for wanting to achieve your goal. It will guide you in realizing if it is a worthwhile project or that it needs modification so that it can become more important to you.

7. Share your goals: It is wonderful to have a support network around you when attempting to accomplish any goal. Make your goals public and be accountable to them. Share them with family, friends, co-workers, teachers and/or your boss! Of course it is best to only share with those that are supportive of your dreams. If you don’t feel that someone whole-heartedly believes in you nor has good intentions then sometimes it is best to keep your goals to yourself, quietly achieve them and make them aware of it once they have been accomplished!

8. Identify and eliminate any obstacles: If your progress is slow and you are unhappy with what you have achieved to date on any specific goal then you must ask yourself if the goal is really important? Why did you pledge to accomplish it? Are you going about doing things the right way? Are there specific obstacles interfering with the finalization of that goal? Attempt to do a root cause analysis to determine why you are not making the progress you desire. Be honest with yourself and take steps to change the picture if need be. If it there is a roadblock, figure out a way around it. Be a problem solver and move through it or just realize it isn’t part of the master plan and try a different path.

9. There is NO failure: Sometimes you will experience temporary setbacks, tragedies and disappointments which are really just opportunities to learn from and readjust your strategy. Embrace them with an open mind and recognize the opportunity that lies within each tragedy. Your goals may morph over time because of this so adapt to the change and update your goal list and action plan accordingly.

10. C E L E B R A T I O N Time!!! By rewarding yourself graciously every time you reach a personal goal it will be very satisfying and help you indentify your successes! It will give you energy and enthusiasm knowing that the next reward is waiting for you to be celebrated at the finish line of the next goal! You have devoted time and effort to the success of that milestone so it is integral to recognize that by doing, getting, buying, eating, participating and/or enjoying something SPECIAL of your choice! Now move on to the next goals with focus, drive, passion and persistence and look forward to celebrating again and again and again….

Set yourself up for success by applying these ten goal setting tips and enjoy the rewards! If you can dream it you can achieve it! Just remember that ACTION creates the ENERGY needed to accomplish anything, so get started NOW no matter how you feel and reach for your dreams!

1. Portion out your snacks first. Snack size zip-top bags are the perfect size bags for your child. Place 1/4 cup nuts, dried fruit, or chips into Snack Bags and make your own 100Kcal snack packs! It's never wise to send your child to the table or out to the livingroom with a full bag of chips! That's a recipe for disaster instead. Teach portion control--not blind eating!

2. Designate a snack shelf. If you wish to provide your child a sense of choice and at the same time limiting their indulgences create a shelf or drawer that is labeled afternoon snacks. To help with quantity make a list of foods that they can only have 1 item, if they can have 2, and fruits & vegetables can be 3 pieces!

3. Beat the heat with a frozen treat. One of my favorites--peel a banana and place on a cookie sheet. Drizzle with melted chocolate and top with chopped nuts. Freeze! Or you can spread peanut butter on the banana and dip in melted chocolate--now freeze!

4. Create a "cook" book for your kids. There are plenty of cookbooks out there, but why not make your own. Team up with your child to select 10 of your own approved recipes for your child to make without you home or your assistance. If you need help in this department let me know. I created one back in college and I still have it on hand. I'd be glad to share!

5. Cut it up. If you want your fruit & vegetables to be eaten then you need to prep them. If you don't feel up to it buy the fruit or vegetable trays at your grocery store instead. Cut up the oranges, slice the apples (you can keep them cut up in lemon water), wash the grapes, and cut up the carrot sticks.

6. Make it fun. Do you have wooden skewers around? If so, cut them in half and they are perfect fruit kebabs for the kids! It's an easy activity and tasty, too!

7. Something warm. A simple warm snack is Triscuits with sliced apple on top and then broil a slice of cheddar over top! There is a reason why apple and cheddar are thought to be soul mates! You can also try grapes with mozzarella!

8. Blend it up. Smoothies are always fun, and you really don't need a recipe to give it a swirl. Try 1 cup liquid to 2 cups fruit and you will be safe. Add in yogurt, granola, nuts, or cookies for some fun! My favorite is 1 banana, 1/2 cup milk, 1/2 cup peach yogurt, and 4 ginger snap cookies!

9. Let it roll. Tortillas are a staple in my house--both flour & corn. Toss one in the microwave for 15 seconds, top with meat, cheese, and roll! Pizza rolls are easy--2 Tbsp. pizza or spaghetti sauce, 1 tortilla, 1 slice of ham, and 1/4 cup mozzarella cheese.

10. Parfait time. Parfaits just look pretty! Thankfully they can also be tasty and nutritious, too. Take 1/2 cup of your favorite yogurt, top with 1 cup fresh berries or fruit, and 2 Tbsp of cereal. My favorite--Lemon yogurt with blueberries and Honeynut Cheerios!