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Goal Setting Workshop – Webinar

During the inaugural Magnificent Me Workshop Series I had the honor of working with a group of amazing women and presenting on a topic I focus on daily with clients and myself; Goal Setting.

Goal Setting

Goal Setting is not just some fad or hokey idea it is a tried and true way to plan out so you can align your goals with action and successfully accomplish what you set out to do. If you don’t take the first step you’ll never move forward. It doesn’t have to be a giant leap over the Grand Canyon; instead it can, and should, be a small step in the right direction. Write out your goals, your daily tasks and do one small thing to move closer to your goals every day.

Action Items:

  • Listen to the recorded webinar
  • Comment below with some of your goals.
  • Join the Stronger You Facebook page so we can hold one another accountable AND you can be the first to know about the upcoming workshops

Don’t forget to make your goals S.M.A.R.T

  • Specific (very specific)
  • Measurable
  • Attainable
  • Relevant
  • Time-Bound

Plan, practice and PERSEVERE 

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8 Steps to a Successful Resolution

How are your New Year’s resolutions going? I TRULY hope they are going well, I mean it is only January 5th. But, according to a commonly cited statistic only 8% of people actually keep their resolutions. No wonder we “repeat” our resolutions year after year. That percentage will NOT move us to the next grade! Today I wanted to share some tactics, tips, and advice on how to create a resolution (or goal) and set yourself up for success. It’s not enough to just state, “I want to lose 30lbs this year” we need to dig deeper. So, here are some steps to take

Step 1: Create SMART Goals (specific, measurable, attainable, relevant, time-bound).
ex. I will  spend less time on devices when with my kids. My SMART goal is:
“I will designate specific times during the day to check social media/email (6-8am; nap time; after 8pm) AND will only be on it during those times to do designated work (after 8pm I can mindlessly scroll). I will put a note with these times on my computer and phone and will keep devices out of reach.”

*notice my goal is an “I WILL” statement. write yours this way as well

Step 2: Add a WHY to the Goal – the why is our motivation and what will help keep us on track. My Why for the above goal is, “I want to set a good example for my children; I want to be intentionally present while I’m with them; I don’t want to miss out on these potential memories; and I find I can keep the house a little tidier when I don’t waste time on social media all day.”

Step 3: Write a Contract – Print out your SMART goals (I WILL statements) and your Why; sign it; and hang it somewhere you will see it everyday (bathroom mirror). This way you can check in daily to make sure you are on track. 

Step 4: Find an Accountability Partner: You may need to find a few people to keep you  accountable. First, you want someone with similar goals to work parallel to you. Second, you want a person who will be supportive, but will also be honest and let you know when you are slacking. Third, find someone to act as a mentor; someone who has accomplished the goal (can even be someone online via a blog, video, etc.). Fourth, find a community associated w/ that goal; the sense of belonging is comfortable, safe, and motivating.

Step 5: Believe in Yourself – you need to believe it’s possible for it to actually be possible. On the contract from Step 3 write motivating statements such as: “I can do this,” “I WILL do this,” “I deserve this,” “My family deserves this,” “I BELIEVE in myself.”

Step 6: Choose Goals that Fit Your Life – we all have different capabilities and realities. Just because Jane down the street; who doesn’t work or have kids, hired a trainer for 3hrs everyday, had a personal chef, and went on a weight loss retreat for a month; lost 50lbs last year that’s likely not your reality. Be practical about your goal and plan for how to accomplish it. Take small steps and build upon that.

Step 7: Create a Habit – practice your goals and stay consistent. This will soon turn the actions into a habit and will not just be something you do, but will be a part of who you are. If you slip on a goal, don’t let that be the be-all and end-all. Just jump right back into it. We ALL slip at times. It’s not a matter of how many times you slip, it’s how many times you are willing to get back up!

Step 8: Reward Yourself – while building that habit, be sure to reward yourself for every little success. This will help keep you motivated to continue with the goal until it does become habit and you no longer have to think about it. Have a goal to work out consistently? Why not treat yourself with a chocolate square after each workout (once it’s habit you won’t need the chocolate to motivate you). Or, pamper yourself after a week of great workouts (massage, hair, nails, new clothes, etc.)

So, what are your resolutions / goals this year?

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I Am Too Tired…

The second most common excuse I hear is “I am too tired to…” workout, cook, read, play with the kids, etc. This excuse is one I WILL accept, but only on occasion! It is true that some days our bodies and minds are just so worn down from the chaos of life and/or because we haven’t gotten enough sleep for a few days. On those days we NEED to rest. Taking care of ourselves includes adequate REST and SLEEP.

But, if you feel like you are too tired to take care of yourself most days, then we need to strategize to overcome that feeling. Unless you have a medical condition or an extremely intensive manual labor job, then you should have enough energy to take care of yourself throughout the day most days. More often than not it just takes planning, preparation and creating habits out of desired behaviors. Before they are habits though, the behaviors can be hard to push yourself to do when you feel a bit sluggish. Here are some strategize to overcome this obstacle:

  1. GET ENOUGH SLEEP – sleep is SO important and an essential part of living a healthy life. If you aren’t getting 7-8 hours of sleep most nights, then you need to make that a priority. With proper sleep the rest of your day/life/goals will run much more smoothly and you will have the energy to tackle anything. Recharge yourself, like you recharge your cellphone (Sheryl Sandberg)
  2. MOVE YOUR BODY – If you feel tired and uninterested in doing a healthy habit, first try moving your body. Even if it’s a 5 minute walk outside or laps on the stairs. Movement can help rejuvenate us and fill us with more energy and motivation. So, before you plop down on the couch first do 5 minutes of intentional movement. If I have no desire to workout, but know I should get something in, I start with walking and more often than not I end up completing a full workout and feel so much better afterwards!
  3. PLAN AHEAD – plan out your meals, workouts, and other healthy habits each week. Having them written down and scheduled into a calendar will help you stay on track and be successful. There are psychological benefits to writing down tasks and goals, learn more . Every week I complete a Healthy Habits Calendar with meals, snacks, workouts, etc. It makes it so much easier to complete everything knowing each day what I want to do.
  4. ACCOUNTABILITY – find someone to help hold you accountable for your goals, such as a workout buddy, a book club, a spouse or friend you can cook with. We generally don’t like to disappoint people, so having someone depend on us to show up for a task will also make us more likely to complete that task, no matter how tired we feel.
  5. BE REALISTIC WITH GOALS – it’s not likely you will succeed if you try to go from not working out at all to working out every day for an hour at 5am each morning. So, first try to schedule in one workout during the work week for 20-30minutes AND one workout on the weekend for 30 minutes. Then build a little from there. Setting goals to high will make doing them that much harder, especially when tired.
  6. SELF AWARENESS & REWARDS – get to know yourself and your strengths. When do you have the most energy during the day? What do you enjoy doing (healthy habit related)? What motivates you? If you are more productive in the mornings then schedule that workout or other healthy task for then. If you like to dance, try a Zumba class. If you enjoy massages or new clothes, then at the end of the week reward yourself for completely all tasks with something you will look forward to.

This week I challenge you to try these different strategies to see what works best for you. Try to push past that initial feeling of being tired, so you can accomplish what you set out to do.  Need more guidance or a personalized strategic plan? Email me at hahnfitness@gmail.com

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Healthy Living Conveniently & Easily

After talking with a client the other day, she suggested I update my website to talk more about my niche. I asked what exactly she meant and how she viewed my niche. She went on to say my niche was obviously “convenience” and making it “easy for people to live a healthy life.” I hadn’t really thought of that as my niche before, possibly because I’ve always thought working out and staying healthy should be made as easy and convenient as possible. But, it’s exciting to have a niche and I look forward to conveniently helping others workout and develop healthy habits with ease.

HOW HAHN FITNESS OFFERS CONVENIENCE AND EASE:

IN-HOME PERSONAL TRAINING:

  • I come to you, in the comfort of your own home.
  • This way you can’t really be late (because I’m always on time!).
  • You can’t sleep through your alarm, because the doorbell will wake you up anyway.
  • You don’t have to factor in travel time to/from the gym.
  • If you don’t have equipment I will bring some with me (TRX, dumbbells, bosu, resistance bands, etc).
  • If it’s nice outside we can always meet at a park!
  • If you have pets or babies I am happy to entertain them during the workout. I can’t pass up a good baby snuggle or dog petting session.

HEALTHY HABITS ADVENTURE – ONLINE PROGRAM: 

  • The online program allows you to do the video workouts whenever and wherever works for you.
  • Together we strategize how many workouts you’ll do, when you should plan to do them, what types of meals to aim for and other healthy goal setting strategies.
  • You get a healthy eating cookbook with simple, easy recipes
  • You also have access to me via phone, text, email, and the Facebook group.
  • Weekly emails help keep you on track, as do the weekly tracking calendars. 
  • With planning ahead you will eat out less and save money & time
  • There is NO extreme dieting and NO additional costs of supplements. It’s all food (yay!)
  • We set small, achievable goals and changes to set you up for success.
  • The foundation helps turn these changes into habits, so your new healthy lifestyle is sustainable.

I get so excited about helping people create healthy habits. It does not have to be complicated,  take hours every day, or make you miss out on other aspects of your life. Together we can conveniently, easily, and strategically create healthy habits.