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I love setting goals. To me it is a vital component to living a fulfilled life. We all need to have big dreams, something to inspire us and get us out of bed in the morning. Goal setting is the ultimate motivator. I’ve got some huge lofty long term goals like owning a house on the beach, and an apartment in New York. And I have some exciting short term goals, like perfecting my hand stand in yoga this year.

No matter how grand or small, setting goals is essential to providing focus and direction in your life.  A goal is what will motivate you to get up at 5am and put on those running shoes. It will help you say “no thank you” to dessert when you are out to eat. Goals can help you make massive changes in your life and keep you going when you want to quit.

But there is definitely a process to goal setting. Most people fail at achieving their goals not because it was that out of reach, but because they didn’t breakdown their goal. There a few key components to goal setting, that if missed can be detrimental to your progress. Today I’ll share with you my goal breakdown process. After years of setting goals that I never reached I began to figure out the few key steps that I kept missing. Hopefully this list will help prevent you from making some of the same mistakes I did, and will set you up for your best year yet!

Keep it simple. I use to come up with a ridiculously long list of goals that I wanted to accomplish at the end of every year. While ambitious, it was also unrealistic. With 20 goals on my plate it was impossible to give them all the focus and attention they needed. I often felt so scattered trying to focus on all my goals, that I never achieved any of them. Now I’ve learned that its much better to focus on 3-5 main goals for the year. I still like to sneak in a few extra goals here and there, but I keep my focus on my 5 main ones. This is manageable, this is doable. Set yourself up for success when you are creating your goals. Don’t shoot yourself in the foot before the year’s even started by spreading your ambition and drive too thin.

What’s your why? You have to have a strong enough reason behind your goals to follow through on them. They need to entice you and engage you. Your goals should be significant enough that they will change you for the better. Knowing your why is what will keep you going when times get tough. And having a strong enough reason will help you figure out if you are setting goals that actually matter to you. Ask yourself these questions when setting a goal: 1) How will my life be better in the achievement of this goal? 2) How will my life be worse if I don’t achieve this goal? Two simple questions that can give you all the insight and motivation you need.  If your why doesn’t compel you , then neither will your goal.

Rome wasn’t made in a day. It doesn’t matter how big or grandiose your goal is, it can be achieved if you are willing to take consistent action every day. Setting a goal isn’t enough. Once you set your goal you need to figure out the daily action steps you’ll need to take that to get you there. This means getting specific. Write down what you need to do on a daily, weekly, and monthly basis. A goal without action is just a dream.

Change your mind. Guess what? If a goal no longer inspires you or makes sense in your life then you can just let it go. It doesn’t mean you were a failure, it just means you changed your mind. Last year I had a lot of fitness goals (note: I didn’t keep it simple, first mistake!). One was to train and run a full marathon. My second was to get into an arm balance pose in yoga. And my third was to attend a boot camp training class once a week to increase my endurance. Now my first mistake was that I definitely underestimated the time that I would have to devote to running and yoga in order to meet these goals. But I was still trying to keep my word and stick to a crazy training schedule. However, the boot camp classes were killing me! I kept injuring myself which would sabotage my first two goals. Plus I was exhausting my body. A few months into this pursuit I realized I had to drop my boot camp goal. It just didn’t make sense in my life any more, and it was severely hindering my progress. That goal was no longer working for me so I had to let it go.

Monthly check in. Following up on the previous point, this is why it is important to check in with your goals and your progress on a monthly basis. I like to do this the first of every month. It’s a great time to evaluate your last month and make sure you are still making consistent progress. A monthly check in helps to keep you accountable. Plus maybe things have shifted in your life and your original goal doesn’t serve you anymore. This is the time to check in, evaluate, and make any necessary changes.

Follow these steps and you are well on your way to creating and reaching some incredible goals this year.  Make 2014 the year you follow through on your dreams!

This is my favorite time of year. New Years. To me, and most of the world it represents a time of transformation, growth, and hope. We get a chance to wipe the slate clean, and have a fresh start. We vow that things are going to be different this year. We are going to be different. There is the excitement of possibility in the air. Anything can happen in the year to come.

Really New Years is just a day on the calendar. You could pick any day of the year to start over. But there is energy around New Years. Everyone is focused on change. When the collective consciousness is all focused on something it really strengthens that energy. So New Years really is the perfect time to make some major changes in your life. There is more motivation and enthusiasm to be had around the new goals and resolutions you declare during this time.

Over the years I’ve developed a pretty extensive ritual for New Years. First I like to de-clutter my home. Go through every room and get rid of stuff, donate, toss, etc.. I like to start the year with my home clean and organized. I also take a lot of time to reflect back on 2013. What was I most grateful for? What was the biggest lesson that I learned? What could I have done better? And most importantly, what am I ready to leave behind in 2013? This could be anything from old limiting beliefs, bad habits, or situations that I’ve out grown. Once I get clear on all that it’s time to dive into the year ahead, set some goals, and make some resolutions.

This can be an overwhelming task.

Looking at every area of your life and deciding what you want to create for the year ahead can be a little daunting. Over the years I’ve found that it helps me to prompt myself with some questions. Asking a question gets the creative juices in my mind flowing as my brain searches for an answer by envisioning the future. Questions also help me to focus in on what I really want so that I am not writing goals that don’t really move me. The following are 14 questions to ponder for 2014. Read each question and notice the first answer that comes to mind. Let these questions serve as a little goal setting warm up in your mind. After you take the time to answer these you’ll gain clarity and insight on the goals and resolutions that you want to declare for the year ahead.

1. If you could pick one word to represent the year ahead what would it be? Abundance, creativity, connection, love, etc..

2. Name one really fun experience or adventure that you would like to occur in the year ahead?  Visit a new city, go horse back riding, swim with dolphins, etc..

3. What is a new skill that you would like to learn this year? learning another language, baking, photoshop, etc…

4. Name an item that you want to splurge on when you meet your financial goals? diamond earrings, a vita mix, vacation on a cruise, etc..

5. How do you want your physical body to feel and look like in the year ahead? energized, bigger biceps, more flexible, etc..

6. Describe an exciting romantic moment that you would like to experience in the year ahead? I don’t think you need an example for this one, use your imagination…

7. What is something that you would like to be proud of in the year to come? getting that promotion, running a marathon, paying off debt, etc…

8. What is a new habit that you could develop that would enhance your day to day life in the year ahead? daily meditation, getting up 30 minutes earlier, daily exercise, etc..

9. What is a bad habit that if you got rid of would greatly improve your life this coming year? smoking, being perpetually late, watching too much t.v, etc..

10. What do you want to make more time for in the year ahead? gathering with friends, reading more books, getting more sleep (as I write this at 2am)

11. What is one subject that you would like to study and learn more about next year? a part of history, self development, nutrition, etc.. 

12. Who is someone that you want to reach out and connect with this coming year? a mentor, a new friend, potential business partner, etc..

13. What kind of positive impact do you want to have on the world this year? inspiring change in others,  mentoring  a child,  leaving a mark with your business, etc..

14. Name one huge task that you want to accomplish by the end of this coming year? buying a home, starting a business, writing a book, etc..

This exercise hopefully sparked your imagination and got you to begin to envision what you want 2014 to look and feel like. So from here you can begin to write down some concrete goals and resolutions. Don’t forget to create some action steps to take to go along with those goals, that’s one of the most important components. Goals without actions are just daydreams. And next week we will talk about how to actually stick with your goals throughout the year, stay tuned.

Here is to an incredible year to come! Happy New Year!

Something magical happened for me this month. It started when I decided that after Thanksgiving my only goal for December would be to enjoy the holidays. I wasn’t going to concern myself so much about my business or all the unfinished items on my to-do list. I was going to stop worrying and just enjoy the holiday season.

The past few years I haven’t been able to fully participate in December’s festivities. My schedule and life at the time left little room for Christmas cookies, tree decorations, and holiday parties. So this year I wanted to make up for everything that I missed out on. And I went all out!

Christmas decorations galore, baking, listening to Christmas carols, gift shopping, and holiday gatherings. I even made the time to send out a slew of holiday cards. I’ve been so in the spirit that every day has felt a little magical. And in the midst of all this celebrating something amazing happened. My business tripled, my productivity greatly increased, my friendships grew closer, and things that were no longer serving me gently left.

This sudden turn of events in my life has me wishing that I could celebrate Christmas year round. Obviously this jolly mood that I’ve been in has had a powerful affect on the rest of my life and I would like to keep this momentum going. Now I don’t want to be one of those people that leaves their Christmas tree up until April. But I have brainstormed some ways that I can keep this holiday spirit alive even after my tree is long gone.

1. Keep the music going: I’ve seriously debated whether or not my neighbors would think I was a freak if I kept listening to Christmas music all year round. I feel like so much of the holiday high I’ve been on is because of the continuous track of carols that I’ve been tuning in to. Now I suspect that eventually I’ll get tired of hearing the same songs, but that doesn’t mean my nightly dance parties have to stop. I realized that I have such a wide variety of music in my library, but I hardly every play it! Well all that is changing now. I’ve already started putting together a bunch of fun  playlist to keep me upbeat and happy year long.

2. Simplify and Organize: One of the things that really worked for me this month was that I streamlined my life and got really organized. Since December was extra busy for me I had no choice but to make sure my life ran as smoothly as possible. From carefully planning out my week every Sunday, to learning how to prioritize and delegate. There are only so many hours in the day and only so much that I can get done. So getting really clear and planning ahead has been a life savor for me and a habit that I will definitely continue throughout the coming year.

3. Buy gifts and send cards: One of my favorite things about the holidays is shopping for gifts and sending out holiday cards. It always brings me so much joy to find that perfect gift for someone. And just because the holiday is over doesn’t mean that the gift giving has to stop. Next time I see something out while I’m shopping that I know my girlfriend would love, maybe I’ll just pick it up for her. Not for any special occasion necessarily, but just for the heck of it. And on that note, how nice is it to get a card in the mail these days? I know I love it, and I also know that it is rare in this technological age. So a tradition that I want to start for the year to come is to send out a few cards each month to various friends and family. This will keep the giving energy alive in me year round.

4. Cut myself some slack: Another great part of the holidays for me is that I am much more willing to cut myself some slack. If I don’t get everything done that I was planning on accomplishing during the day I don’t beat myself up over it. After all it’s the holidays and there are much more fun things to do then finish my to-do list. I’ll indulge in a few Christmas cookies at a party and not feel guilty about it. I’ll stay out late in the middle of the week at a holiday gathering and break my self made curfew. In short, I’m much more fun and easy going with myself this time of year. Now I do pride myself on being disciplined, but I noticed this past month that I am a lot happier when I’m not criticizing myself or sticking to some rigid guidelines. I think from here on out I will enjoy my day to day life a lot more if I gave myself a little more wiggle room.

5. Spend more time with family and friends: Of course what the holidays are really all about is spending time with your loved ones. Why is it that we only seem to make time to see each other during the holiday season? I’ve so enjoyed the memories I’ve made with my family and friends this month that I want to make spending time together a priority going forward. (Mom, I’m sure you’ll hold me to that).

Lastly I realize that one of the things that made this month so magical for me was that I stopped worrying. I stopped fretting over things I couldn’t control. I made a decision to just let go and enjoy my life instead. That’s when things really shifted for me. It was in the letting go and the embracing of joy that my life took a turn for the better. (Basic law of attraction 101). So as I enter the new year I plan to take this holiday spirit with me. To live with joy in my heart and keep the magic of the season alive.

I have to preface this blog by saying that I normally roll my eyes at blogs with this type of title. Because they are normally filled with unrealistic expectations about skipping carbs and not drinking. Well this is not that type of blog. I think you can still eat Christmas cookies, enjoy some holiday cocktails, and still be healthy.

This time of year has always been a bit of a slippery slope for me. Since my birthday is in November I usually go from one party to the next through New Years. It would be very easy for me to fall off the health band wagon. So to keep me somewhat on track I’ve developed some guidelines to help me stay on a healthy path.

1. Indulge at parties, eat healthy at home: When I go to a holiday party I’m going to eat and drink, its inevitable. I’m not interested in denying myself all the yummy goodies that this season brings. However, my every day meals are super healthy. Just because I’m indulging one night doesn’t mean I should eat crap the next. I don’t see the holidays as a license to pig out every day. I keep it healthy at home and enjoy myself when I’m at a gathering.

2. Indulge, but don’t over indulge: 2 or 3 Christmas cookies, no problem. 10 Christmas cookies, now that starts to become a problem. Like I said above, if you are at a holiday gathering enjoy yourself and indulge a little. Just try not to over do it. A few sweet treats aren’t going to affect your waistline that much, but a few handfuls most definitely will! The best way to avoid gorging out at a gathering is to make sure you never show up hungry. Always have some sort of healthy snack before you go. If you aren’t that hungry you won’t be so tempted to eat everything in site.

3. Drink your greens: I’ve been making some green juice every day during  the month of December. For one, with all the festivities I feel like I miss out on my daily dose of veggies some days. And two, I want to keep my immune system strong. This time of year is extra busy for everyone. Right now Im looking at my calendar and I don’t have one free day until after New Years. I’m working, socializing, running around, and not sleeping that much. And I’m sure your life looks a lot like mine right now. I have no intention of coming down with the holiday cold/flu. So I am making sure that I am providing my body with a ton of extra nutrients to keep me healthy. Green juice is a great way to get in all those vitamins. If you don’t have the time or ability to juice you can buy powdered greens that you just mix with water.  Whatever way you prefer, getting in your greens every day will keep you energized and healthy this holiday.

4. Amp up your activity: While the holidays may not be the best time to start a new workout routine it’s a great time to amp up the one you already have. Everyone seems to carry a lot of extra stress this time of year. Working out is a great way to sweat away some of that stress and keep you in shape at the same time. I may not have time to do an hour long workout at the gym during this time of year, but I can still take 20 minutes and do an intense cross fit workout. I’ve also been upping the intensity of my runs. The faster I run, the faster I’m done. Amping up your current workout not only helps you to burn more calories, but it also becomes more time efficient. And if you don’t have a workout routine yet you can amp up the intensity of your daily activities. You are most likely doing a lot more shopping, cooking, and cleaning, etc…so do it with zest! Walk faster in the mall, park further away from the entrance, dance to Christmas music while your cooking and cleaning. Just do your best to move your body more.

5. Meditate and nap often: With all this running around you are going to need to take a time out every now and then so that you don’t burn out. Just 5 minutes in the morning of sitting in the quiet can help calm your entire nervous system and help prepare you for a busy day ahead. The busier I am the more meditation time outs I’ll take throughout the day. Just having a few minutes to gather yourself and breath deep can do wonders for your mind and your body.  I’m also a big fan of power naps. I say take them whenever you can get them. You are most likely not getting enough sleep this time of year so if you can sneak in a 20 minute nap here and there, take it! Often times I don’t actually fall asleep during a nap, but it feels good to just shut my eyes and lay down for a few minutes. It’s so important for your well being that you find the time to slow down and clear your mind, especially during the holidays.

Lastly remember to enjoy the holidays. They only come around once a year and are suppose to be full of joy and good cheer. The best thing you can do to keep yourself healthy this holiday season is to have fun, laugh more, and love more.

Now I want to hear from you, what do you do to keep yourself healthy during the holidays? Share in the comments below.

I have to be honest in saying that the title of this blog is a bit misleading. I actually don’t think it’s possible to have a completely stress free holiday, because stress is just a part of life. But I do think it’s possible to minimize the extra stress that arises during the holiday season. With a little planning and strategizing that is.

This week for me is holiday prep time. Instead of getting caught up in the whole holiday frenzy, I’m taking  time out to plan and organize my month ahead. A little planning now can save a lot of stress later on. So if you just got swept up in the whole black friday/ cyber monday chaos, hit pause for a second and slow down. Once you’ve regathered your focus continue reading the rest of this post for my 5 tips on how to reduce your stress this holiday season.

1. Stock up: We all have basic supplies that we know we are going to need throughout the month. Toilet paper, tissues, dish soap, paper towels, stamps, etc.. Maybe there are certain foods or condiments that are staples in your kitchen. For me it’s things like olive oil, tahini, goji berries, protein powder, and oatmeal. I also have certain supplements I take like digestive enzymes, probiotics, and omega 3’s. Make a list of all the staples in your life. And then go out shopping this week and stock up on all of them. Buy enough to get you through the holidays. Obviously you can’t stock up on perishables, but you can save yourself a lot of trips to the store later on if you get what you know you’ll need now.  This will make life so much easier in the weeks to come as the stores and roads become more and more crowded.

2.  Shop local and shop online: There is nothing more stressful then searching for parking at the mall during the holidays. Or standing in a ridiculously long line in a department store. I prefer to skip that chaos and shop online and at local stores in my town. Shopping online has never been easier thanks to sites like amazon. And I love getting out and supporting local small businesses during the holidays. They are usually not nearly as crowded as the mall, and you can find some really unique gifts. So save yourself the hassle of fighting the mobs of people at the mall and shop local and online.

3. Say no: During this time of year you are going to get a multitude of invitations to different holiday gatherings. You don’t have to go to them all. Decide which gatherings you are really excited about attending and say no to the others. Also be realistic and look at your calendar carefully. Do you really want to be out 4 nights in a row the week before Christmas? If you know that it will overwhelm you, say no before you overcommit yourself. And it’s ok, you don’t have to feel guilty. There is nothing wrong with wanting a quiet evening home to save your sanity.

4. Be unbalanced: What?! Isn’t my whole message about living a balanced life? Yes it is. And sometimes that means letting things be unbalanced this time of year. If you are like me and are always trying to enrich and grow every area of your life from your business, relationships, health, etc.. good luck during the holidays. We all seem to have a hard enough time juggling our life and our to-do list on a regular day to day basis. Throw in the holidays and you really have a lot on your plate. Which is why I suggest “neglecting” some areas of your life, just temporarily that is. For me the holidays is all about spending time with friends and family. Therefore I am more interested in putting emphasis on that part of my life and not so interested in worrying about my business right now. I’m not ignoring my business, but I’m also not devoting hours every week to strategize, market, and go to networking events right now. There are only so many hours in the day, and since during the holidays more of my time will be spent with loved ones, something else has got to give. Now believe me as soon as New Years roles around I will be in full on entrepreneur mode! But if I tried to give it my all right now in every area of my life, I would spread myself way too thin and be burnt out and stressed out. Learn to prioritize how you want to spend your time this holiday season and you will be much happier for it.

5. Work with your strengths, delegate your weaknesses: I love to bake and I’m pretty good at gift wrapping too. Cooking a big turkey or ham on the other hand is not my thing. I’m not going to stress out over cooking a big piece of meat, I’ll enlist someone else to do it or I’ll pay for it. Work with your strengths, and pay someone else to handle your weaknesses. If baking is not your thing, buy Christmas cookies and don’t attempt to make them. If gift wrapping stresses you out, invest in gift wrapping services. If you hate putting up lights on the outside of your house, pay your teenage neighbor to do it.  You don’t have to try and be Martha Stuart this season and do it all. Admit the tasks that you could use some help with and delegate them out. This will not only relieve stress, but will give you more time to do the things you love and are really good at.

Follow these 5 tips to help minimize those holiday stressors. This time of year is meant to be joyful and happy. It is meant to be enjoyed. And it goes by so fast. Don’t let yourself get so busy stressing out that you miss the festiveness of the season.

Now I want to hear from you. What are some of your own personal tips that you use to reduce stress during the holidays. Share in the comments below.

And stay tuned next week for some tips on staying healthy this holiday season.

Last week I found myself in a funk. Feeling down, unmotivated, and apathetic. I couldn’t stop ruminating over the fact that I wasn’t able to make it to New York City this year on my annual fall trip. I love New York, and when I’ve been away for too long I really begin to crave it. I’ve been itching to hop on a plane and get to the city all year long. But last week I had to face the facts that for a number of reasons, it just wasn’t going to happen this year. And I had to come to terms with the reality that I might not be able to get there anytime soon either. Bottom line, life wasn’t working out quite how I had planned and I was upset about it.

We’ve all been there. Faced with disappointment and let down. Expectations not being met, things not turning out quite as we had hoped. Broken expectations could send anyone into a funk.  The question is, do you want to stay there?

I wanted to stay there. I felt like a bratty little kid, standing in the corner with my arms crossed, pouting at the universe. Refusing to smile or feel grateful for anything else in my life, because I didn’t get what I wanted. I’m pretty sure I even stomped my feet a few times to emphasize my frustration.

Of course I was being ridiculous, I was well aware. I was basically throwing a temper tantrum over the fact that things didn’t go my way, and yes I’m 31 years old. I knew that my little fit wouldn’t last forever, but I was riding it out for the time being.

3 days into my pity party I went out for a run on Siesta Key beach. Running is one of my favorite ways to get out my frustration and anger. So as I again began to dwell on all the things that weren’t going right in my life, I suddenly realized where I was. I was out running on a gorgeous morning, at one of the most beautiful beaches in the world. I slowly felt myself being pulled out of my funk by gratitude.

Gratitude for the fact that I live in paradise. Gratitude that my body is healthy enough to run. Gratitude that I make my own schedule and can run whenever I want. And the list of things to be grateful about just kept coming to me. Soon my mind and heart was overflowing with appreciation for my life. I’m one blessed girl.

Suddenly I felt so silly for being such a brat about the whole New York thing. Yes I wish I could have been there this year, and maybe things didn’t go as I had planned. But I realized I was so focused on what was going wrong that I was taking for granted all the things that were going right.

And this is from the girl that writes a gratitude list every night! At the end of the day I list 5 things that I am grateful for. But it’s been so easy to breeze through the list, writing quickly, without really feeling grateful. So I realized that I need to slow down when I write this list. Give myself a moment to really take in the gratitude, to acknowledge the good in my life, and not just take it for granted.

When we take things for granted it is all too easy to find ourselves acting like a brat and throwing ourselves a pity party. Now sometimes you do need to throw yourself a little pity party. We all have the permission to have a bad day every now and then. But it doesn’t serve you or anyone else to stay in that state. You need gratitude to pull you out.

Feel like you have nothing to be grateful for? Think again.

If you are reading this blog, you have access to the internet, which is amazing!

Did you sleep in a bed last night? Have a roof over your head? Food in your stomach? Can you walk, talk, see, and hear? Then you have something to be grateful for. This list might seem ridiculous to you, but just think of how your life would be if you didn’t have those things? Because a good third of the world doesn’t. Sometimes you have to focus on the basics to really get into an attitude of gratitude.

With Thanksgiving coming up this week it is the perfect time to get grateful. Really think about the things you take for granted in your every day life and feel gratitude for them. I bet your life is way more amazing then you realize, and I hope this little blog will help open your eyes to the good that is all around you.

Happy Thanksgiving.