Two Ways to Achieve Your Summer Goals

Summer Goals 2017When you think of setting goals what comes to mind? Do you think it’s a bunch of ‘woo woo’? Do you think it’s only for the ultra-motivated athlete or business person? Do you think setting goals sets you up for failure?

In my mid-twenties I landed my first management gig at a large retail chain. I was responsible for almost 20 people and a multi-million dollar operation. This position required me to set goals for the sales of our store as well as each individual team member. So, I read everything I could from Stephen Covey’s 7 Habits to Dale Carnegie’s How to Win Friends and Influence People in hopes of leading my team and store to success. I learned a lot from books, my mentors and life. Thankfully I was able to string together some goals that we not only achieved but blew away.

Those lessons have evolved over the years and I’ve applied them to multiple areas of my life including my health. I’ve realized that when I set goals I’m more likely to try and achieve them. As Wayne Gretzky has been quoted over and over, “You miss 100% of the shots you don’t take.” Having goals gives me something to take a shot at.

Over 150 days have gone by this year. Did you have resolutions 151 days ago? How are those going? Is it time for a reset? Is it time to renew?

There are hundreds and thousands of ways to approach goal setting. There’s a flavor for everyone and no wrong way; if it helps you then go for it.

Here’s how I’ve set and achieving goals.

Small Goals

This goes against my nature and probably your nature. A few years ago I would set the goal of losing 30 pounds in 30 days. I would say this is the week I’m going to hit the gym every day. My goal would be to not eat any sugar for the next 30 days.

The problem for each of those was that they were totally unrealistic. For 45 years I had developed habits that were totally opposite. Think about that; I thought that by setting a goal was going to magically turn around 45 years of bad choices. The goal needs to be realistic and 30 pounds in 30 days isn’t very realistic, especially if you are making a lifelong commitment to health. If you are making a lifelong commitment then the next 30 days are a drop in the bucket, they are important but they aren’t the end goal.

48 Hour Goals

I took the approach of making two day goals. The next 48 hours seemed much more achievable than 7 days or 30 days. Out of those 48 hours I would be sleeping at least 12-16 so that left only 32-36 hours that I needed to manage. It’s not that I didn’t have goals that were further out, it was that I was focusing on achieving more immediate goals.

Wins Create Momentum

Getting some early wins keep you motivated to go after more wins. Achieving goals can easily take on a snowball effect. And when you start getting wins you start creating momentum and that is priceless to your success.






Three Words for 2017

3 Words 2017

Happy New Year – 2017.

Over the past few years (here’s a link to 2016) instead of choosing to create a list of resolutions I’ve picked three words that create a theme or an outline for the upcoming year. As always, big thanks to Chris Brogan for turning me onto this idea!

Why Three Words?

Let me say this first, I like lists. Like most “list people” I love the feeling of accomplishment and checking off the items on my list. When I think of a list I automatically think of getting a task done and then moving on. So, when I think of resolutions they aren’t something I just want to “get done”. I want to create more than a resolution and a checklist, I want to do things that lead to a long-term lifestyle change.

As I look ahead a year from now what do I want my life to look like? What story do I want to tell and create?  To create that life story it takes more than a checklist, it takes a blueprint of sorts. By choosing three words I have a guide that I can apply to different areas of my life throughout the year.

For example, when I set a health goal for myself I will use my three words to guide me in my approach. I’ll use those three words in relation to the food I eat. Those three words will provide motivation in regards to my exercise. Hopefully, you get the idea.

My Three Words For 2017


According to the Merriam-Webster dictionary, grit is defined as “firmness of character; indomitable spirit.” Angela Duckworth (author of the book Grit), edited this definition to be “perseverance and passion for long-term goals.”

I’m wanting to develop a tenacity and a grit in my approach to the physical, mental and spiritual areas of my life.


Moving beyond planning and “dreaming” to executing on my ideas and plans.


Intentionally doing things that disrupt my life and my routines that lead to new experiences and lifestyle changes.

That’s it – those are my three words. Those are the three words that I’ll be thinking about and letting guide me over the next 365 days.

Let’s roll!


Don’t Give Up Just Because “Life Happens”

If you woke up today and are reading this then there’s a good chance that something happened OR will happen that you didn’t see coming. Your car breaks down, you trip on the stairs and twist your ankle, your computer crashes, your child is sick, you didn’t get the promotion, etc…The point is “LIFE” is going to happen, the stress of those situations is going to come crashing in and you have two options in how you respond and how you let it affect you and your health.

Option One: Let Stress Get The Best of You

Consider these facts as reported by WebMD

  • Forty-three percent of all adults suffer adverse health effects from stress.
  • Seventy-five percent to 90% of all doctor’s office visits are for stress-related ailments and complaints.
  • Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety.
  • The Occupational Safety and Health Administration (OSHA) declared stress a hazard of the workplace. Stress costs American industry more than $300 billion annually.
  • The lifetime prevalence of an emotional disorder is more than 50%, often due to chronic, untreated stress reactions.

Before I got serious about my health I was experiencing each of these to some extent. When I encountered stress my immediate reaction was – FOOD. Even today, as in just a few hours ago of writing this blog post, I faced a big serving of stress and I immediately felt the desire to go hunting for something to eat.

Option Two: Conquer Stress and Win

Stress definitely has it’s roots in the mind and there are a number of mental tools to deal with that side of stress. But, one thing I have found that help keep stress in it’s place is the dreaded E-word; EXERCISE. And yes, I get it and have been there – nobody wants to talk about it or do it but if you are going to conquer stress it’s going to take work. There will be a level of discomfort involved.


My personal experience with exercise and the positive impact it has had on my ability to deal with stress has been incredible. Over the last eighteen months I have experienced a physical change in my brain, no just my mind and emotions. If I miss working out for more than two days I start to feel the effects in my brain. I will begin to feel slower in my ability to process things and will lose my mental edge.

The American Psychology Association reports the following:

Biologically, exercise seems to give the body a chance to practice dealing with stress. It forces the body’s physiological systems — all of which are involved in the stress response — to communicate much more closely than usual: The cardiovascular system communicates with the renal system, which communicates with the muscular system. And all of these are controlled by the central and sympathetic nervous systems, which also must communicate with each other. This workout of the body’s communication system may be the true value of exercise; the more sedentary we get, the less efficient our bodies in responding to stress.

How I Started Exercising

I love challenges. Over the past three years I’ve competed in several different health challenges. Even as I’m writing this post I am finishing a year long challenge sponsored by 1st Phorm supplements called My Transphormation Starts Today. But I love the competition and being in the trenches with a group of other people pushing towards a shared goal.

Through my challenges I have learned a number of things.

First, I’ve learned NOT to set unrealistic goals. If you haven’t exercised in quite a while don’t expect to run three miles within ten minutes your first time out. Don’t expect to lift like Arnold your first time slinging the barbells. Set your expectations high enough that you are going to need to sweat and work hard, but not high enough that you become discouraged fifteen minutes into your first workout.

Second, you need to be consistent. I started exercising three times a week and doing 30 minutes on the elliptical machine. Over the course of the first six months I worked up to three times a week at sixty minutes per session. But, by the end of my first year I was hitting the gym five times a week and doing a variety of cardio and core exercises. During the second and third year of my health journTrust the Processey I began to lift weights in addition to my cardio. But the key was staying consistent and committed to working out.

Third, trust the process. Eric Thomas says you have to fall in love with the process. And when you fall in love with the process the results will come. You have to take a long term outlook with your health. If you are looking for a quick fix and not a lifelong change then give it up now. You will need patience and when things are tough and you aren’t seeing a lot of change you will have to trust the process and know that your persistence will bring the results.

Life is always going to happen but in the midst of it you have to stay committed to your goals, remain consistent and trust the process. Don’t give into the temptation of justifying poor choices just because “life happens”. Push back against “life” and run towards the prize of a healthy and productive life.


40 Days To Prepare For A Great 2017

40 Days To Prepare For A Great 2017

40 Days!

You are 40 days away from 2017.

How will you end this year?

Will you spend time thinking and preparing to position yourself for a great new year? Even if you didn’t achieve the goals or aspirations you had at the beginning of this year don’t let that hold you back from looking forward with faith and hope.


At the beginning of this year I chose three words that would frame my year; you can read that post here. One of my three words was regret. As I mentioned in that post, regret is a powerful two edged sword. You can let regret overcome you and cause you to be depressed or you can let it fuel you to become better. This year I chose to embrace the word as a positive. Throughout this year I asked myself the question, “If I don’t _(fill in the blank)_ what will I regret?” If I don’t continue to improve my health, what will I regret? If I don’t continue to grow in my professional skills, what will I regret?

In This Together

Over the next 40 days let’s link arms, take specific and intentional actions to end 2016 as strong as we can. And just as important, let’s use these next forty days to get ready for an amazing 2017.

During the next 40 days will you do whatever it takes to leave this year behind with all of it successes and failures? Will you resist getting caught up in regrets from things you didn’t accomplish? Will you take time to remember the good things that happened in 2016?

Through the end of the year I’ll be posting strategies and ideas that will help put us in the best position we can to make 2017 great.

Are you with me?

Let’s roll!




You Can Overcome Resistance

Overcome ResistanceThis post is part of the Last 100 Days of 2016 Series. As of today there are 98 days left in 2016, what will do with them? 

The Resistance is Real

In his book, The War of Art, Steven Pressfield says, “Rule of thumb: The more important a call or action is to our soul’s evolution, the more Resistance we will feel toward pursuing it.”

The moment you make a decision to change something in your life is the moment resistance raises its head. Resistance can happen from within yourself or be an outside pressure and in many cases it’s both. The proof that resistance is real can be found when you consider some of these stats from Statistic Brain about New Years Resolutions:

  • 8% of people are successful in achieving their resolution
  • 49% have infrequent success
  • 24% never succeed and fail on their resolution each year

If you wan to be part of the 8% you absolutely can. Overcoming is within your reach. Here are three ways to push through resistance and make the change you desire.

Jedi Mind Tricks

You don’t need to be Luke Skywalker or Master Yoda and possess Jedi powers to overcome the resistance but your mind plays a huge role. You either decide to give in to resistance and accept defeat or make the decision to push back, fight and conquer it.

From the big to little decisions it all counts. The choices you make in the next hour, day, week or month will be reflected in your future. Choose wisely and with purpose. 

Define & Write It Down

Research shows that people who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t explicitly make resolutions. At the beginning of this year I chose three words that would define my approach to 2016. I wrote those words down in various places so that I’m always reminded of my focus and my goals.


Being part of a community and having others that know the changes you are attempting to make is a big part of success or failure. When you have someone or many people that you know will ask you how things are going there’s an added level of commitment.

At the beginning of this year I was part of a couple health challenges. In one challenge I was part of a team. Me and four others knew each other’s goals and were committed to helping each other. We would text, work out together, email and stay connected through social media. Our relationship had two main purposes in the beginning; 1) hold each accountable 2) encourage one another.

Find at least one person who’s up in your business and see the kind of difference it can make.

Don’t lose heart – keep fighting against whatever is resisting you, your goals and your progress.

Finish 2016 strong!


What Do The Final 100 Days of 2016 Look Like For YOU?

100 Days Left in 2016There are 100 days left in 2016!

Do you take time during the changing of the seasons to reflect? For me it’s a natural time to look back and use it as a checkpoint to see if I’m on pace to achieve the goals I have set for myself. The rhythms of the season are a reminder of where I’m at, where I’ve been and where I’m going.

So many times we start the year with higher energy and a ton of motivation to make positive changes. We make up our minds and set our will to lose weight, learn a new skill, start exercising, landing a new job or any one of a hundred other things.

Just because you may have had some challenges over the summer or stumbled doesn’t mean you have failed. If you are still breathing, struggling and fighting it means you are alive! It means you still have a chance to stand up and move forward.

Now is the perfect time to look at the next 100 days and ask yourself; will I finish strong? Will I end this year strong? Will I move closer to the dream and life that I have envisioned? Over the next three and a half months will I push harder and make steps towards my dream?

3 Things I’m Doing To Finish Strong

  1. Why – I’m thinking back to January and remembering why I set the goals I set for myself.
  2. Reading – Setting aside time each day to read motivational blogs and inspiring stories.
  3. Listening – Loading up my podcast library with new podcasts that feature content from people who have faced struggles but have overcome and kept pursuing their goals and dreams.

So…renew your focus and be determined to finish out 2016 strong!



Setting Goals Are Really Cool (quote from my 8 year old)

I’m sure you have heard this quote multiple times throughout your life – “from the mouths of babes”. Earlier tonight I was talking with my 8 year old, Judah. He was discussing with me his goals that he filled out in Seth Godin’s Pick Four book (I purchased a copy for each of my kids). As we were talking he said, “I bet a lot of people’s lives have been changed because of this book – because they set goals.” He said, “It’s very cool to set goals and then if you achieve your goals your life will be a lot better.”

I couldn’t have said it better!