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January WellWork Week #4

It’s week #4, time for your final WellWork exercise.

You now have a clearly defined goal and have discovered your reasons for wanting to achieve that goal.  You have also learned what has blocked your progress in the past and found ways to eliminate those barriers.

You are ready to move on.  Here is your week #4 exercise:

Make a list of 10-12 actions you can take to help you reach your goal.  

   If you want to lose weight consider things like hiring a personal trainer, exercising while watching TV, starting a “mastermind” group for people who also want to lose weight, or taking a cooking class to learn how to cook healthy meals.

   If saving/making more money is your goal try making coffee at home rather than stopping at a coffee shop, getting a part time job, creating a budget, or perhaps opening an investment account.

Populate your list with things you can do right now as well as actions you can take down the road as you progress on your journey.  Do not limit your responses based on your current resources or past excuses, think big and write down everything you think of.  Don’t judge, just do.  Your list will give you a plan of action and make the path to your goal less daunting by breaking it down into smaller steps or goals.

Once you have your list it is time to take action.  Do something every day that moves you toward your goal.  Each day ask yourself, “What can I do today to reach my goal?”  Answer the question and take action on it.  You may even want to write your goal down and post it on your bathroom mirror so that each morning you can see it and remember to ask the question.

You now have all of the steps necessary to clarify and achieve your goal.  I know you can do it so have fun and congratulations in advance.

Share your success with others by leaving your comments in the comment section below.

Until next month, have a happy, healthy day!

To review past January WellWork exercises click the links below:

January WellWork Week #1

January WellWork Week #2

January WellWork Week #3

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WellWork Week 3

So now you have written and revised your goal and listed why you want to achieve that goal.  What is next?

This week we are going to examine what has happened in the past to prevent you from reaching your goal.

If you have been trying to reach your goal with little or no progress there may be something (or things) blocking your way.  Have you tried in the past and failed?  Why did you fail?  What has been getting in the way of you reaching your dream.  For many of us these are the “excuses”:

  • I don’t have enough time.
  • My spouse won’t let me.
  • I don’t have the money or connections. 
  • I don’t know how to reach my goal.
  • I always fail.
  • I’m not good enough/smart enough.
  • I’m lazy.

In step 1 of this exercise make a list of every “excuse” you can think of as to why you have yet to reach your goal.  Don’t judge what you write down simply make the list.

Once you have your list it is time for step 2.  In this step write down 1 or 2 reasons why you believe or use this excuse.

   For example, if your goal is to lose weight but your excuse is you don’t have the time to exercise write down why you think you don’t have time.  Perhaps you work long days or maybe family obligations get in your way.

For step 3, list 2-3 things you can do to counteract your excuses.

  Using the previous example, if you lack the time to exercise, consider spending less time watching TV or exercise while watching, take a walk during your lunch break rather than eating at your desk, or include the whole family in playtime games like tag, Twister or bike riding. 

Step 4 is optional but if you have had experiences in the past that have impeded your progress write down what you can learn from these “failures.”

  If you have had trouble losing weight in the past because you could not stick to a diet plan think about what you can learn from that experience.   Maybe the diet was too restrictive, perhaps you need to meet with a nutritionist for advice on what to eat, or maybe your goal was not realistic.

The purpose of this exercise is NOT to dwell on the past or to point out negatives but to learn from them and use that knowledge to propel you to your goal.  It is difficult to be successful of you cannot identify and address the barriers along your journey.  BE AWARE NOT CRITICAL.

If you need help with this exercise fill out the contact form below.  For the remainder of January, I am offering a complimentary 15 minute consultation to everyone who fills out the form and puts in the words, “Help me achieve”.

If you are behind on the exercises you can find them here:  

WellWork Week #1 and WellWork Week #2

Good luck with the exercise and we’ll talk next week!

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WellWork Week 2 – Check In

It is almost time for Week 3 of this month’s WellWork exercise, but before we move on I want to check on your progress with week 2.

Have you taken time to consider the motivations behind your goal?
What have you discovered about yourself and your relationship to the goal?
Are you surprised by what you have learned so far?

As I said I will share my progress with you so here is what I have come up with so far:

My goal for the month:

I am excited that more than 1000 people have given me the opportunity to help them achieve their health and wellness goals through my “Get Fit Newsletter.”  I am having fun learning new things that I can share with my subscribers.  I feel a sense of pride and accomplishment each time someone subscribes to the newsletter.

My reasons for wanting to reach this goal are:

  • I want to help people learn about health and wellness and teach them how to apply that knowledge.
  • I want to increase my own knowledge and understanding of health topics.
  • I want to share my passion for health and fitness.
  • I feel it is important for people to have a reliable unbiased resource to turn to for health and wellness information.
  • The newsletter gives me the opportunity to write.  Writing is one of my best skills and something I enjoy doing.
  • And of course, I want to earn a living.

Remember as you create your list over the next few days do not judge your reasons.  There is nothing wrong with wanting to make money, take better care of yourself, or get a little offhanded “revenge” on an old flame by rocking a smokin’ hot body.  

Don’t rush through this exercise.  Keep it in the back of your mind and add to the list as new thoughts or reasons come to you.

Looking at your list of motivations for reaching a goal can help you decide:

  • Whether your reasons for reaching your goal fit your personal mission statement.
  • If you need to further revise your goal.
  • What steps you can take to move toward your goal.
  • And consider if you still want to achieve this goal.

There is nothing worse than spending time working toward a goal only to discover that what you thought you wanted to achieve will not make you feel happy or successful because it conflicts with your deep core values or because your motivation was to please someone else rather than yourself.

Have fun with this activity and enjoy the process.  You can share your list or your ideas in the comment section below. 

And as always have a happy healthy day and look for WellWork week #3 on January 16th.





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January WellWork – Week 2

It’s time for Week 2!

Now that you have gotten clear on what your goal is it is time to identify WHY you want to achieve your goal. (If you need a review of Week 1, click here.) 

Your task for this week is to spend some time figuring out your motivation behind your goal.

Ask yourself, “Why do I want to reach this goal?” and “How does achieving my goal benefit me?”

For example, if your goal is to lose weight think about why you want to lose the weight.  Do you need to lose weight for health reasons?  Do you want to look better? Do you want to get thin as pay back to an old flame?

When looking at your motivation do not judge the “why.”  Being ashamed of your reasons makes reaching your goal almost impossible.  Your reasons are yours alone and there is nothing wrong with them.

Take your time with this exercise.  Write down your reasons, put them away for a day or two then take them out and add to or revise them.

Discovering the motivation behind your goal can help you develop a plan for achieving the goal as well as serve as a means of motivation for those days when your are questioning your goal.

Good luck, have fun!

As always leave your comments below to share your experience with others.  Together we can help each other reach our dreams.

Don’t forget to check back next week for your next exercise.



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January WellWork Week 1 Check In

You had the weekend to work on the 1st part of this month’s WellWork exercise, listing your goals, selecting one to focus on this month, and writing a specific goal.  (If you have not read the 1st installment of January’s WellWork you can click here to catch up.)

How is it going so far?

Were you able to list 3-5 goals?

Which goal did you pick to work on this month?  How far have you come in writing your goal in specific terms?

I have been working on my own goals for 2015 and I thought I would show my process as a way to share the experience with you and to give you some direction and motivatation. 

These are some of my goals for 2015:

  1. I choose to sell more than 200 copies of my book, Cooking with Your Canine.
  2. I choose to add 1000 subscribers to my “Get Fit Newsletter“.
  3. I choose to finalize the concept for my new book and finish writing the book.
  4. I choose to take 2 out of town vacations of at least 3-4 days.

For this month I am going to focus on goal #2, add 1000 subscribers to my Get Fit Newsletter by the end of the year.

That may sound like a pretty specific goal, but it lacks substance and emotion which can make the goal more meaningful and motivating.

To improve my goal I spent some time thinking about what it will look and feel like as I work toward and eventually achieve my goal.  There is an feeling of excitement and accomplishment that I have each time someone signs up for the newsletter.  I enjoy having the opportunity to share knowledge that can help people improve their lives and reach their own health and wellness goals.

For right now my goal looks like this:

 I am excited that more than 1000 people have given me the opportunity to help them achieve their health and wellness goals through my “Get Fit Newsletter.”  I am having fun learning new things that I can share with my subscribers.  I feel a sense of pride and accomplishment each time someone subscribes to the newsletter. 

Over the next few days I will spend a few minutes each day thinking about and possibly revising my goal even further so stay tuned to see what I come up with for my WellWork goal.

Now, it’s time for you to share your progress.  Post your goal in the comment section below.  Let’s help each other make this our best year to date!


January WellWork – Week 1

Welcome to Week 1!

This week we are going to clarify your goals (or at least 1 of them).  The purpose of this exercise is to help you get laser focus on what it is you want to achieve.

Step 1: For your first exercise, write down 3-5 of your goals.  Research shows that people who write down their goals are more likely to reach them than those that do not.
Step 2: Pick one of these goals to focus on for the next month.  
Step 3: Rewrite this goal and this time be specific. Don’t just write, “I will lose 20lbs by June.” or “I will get a promotion.”  

    Ask yourself:

       “What does this goal look like?”

       “What does it feel like?”

  If your goal is to quit smoking, for example, make your goal something like, “I feel healthy and fit now that I have quit smoking.  I am enjoying exercising and being able to breath with ease.”

If you want to make more money in the new year write a goal that reflects not how much you want to make but rather what you want to do with the extra income, how you feel now that you have the money and possibly some ways you could receive the money.  I say possibly because you do not want to get too attached to how the money will come to you, but if you can think of a few potential scenarios with making them “THE” way you get more money then you can add them to your goal as well.

Step 4: Take a few days to review and revise the your goal.  Get comfortable and confident with your goal.
Enjoy this exercise and have fun with it.  Dream big!  This is your year to make your greatest goals a reality.
If you would like help composing your goal fill out the form below.  I would love to help you achieve your goal this year:

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January WellWork

 The New Year is upon us and that means talk New Year’s resolutions will abound.  You may even set some yourself.  But, considering that the average person sets the same resolution 10 separate times and 25% of people give up their resolution after the first week (60% abandon their goal after 6 months) your chance for success is unlikely.

Even if you do not make resolutions there is probably a goal you have failed to achieve in the past or are still struggling to reach.

What if this year could be different?  What if this year you could finally achieve at least one of your goals?

This month’s WellWork exercise is designed to help set you on the path to making your goals a reality.  Each week this month I am going to give you an activity that will help you clarify your goals and create a plan to reach your goals.

Every Friday afternoon this month (1/2, 1/9, 1/16, 1/23 and 1/30) I will post your assignment for the week.  Don’t worry the assignments are fun, exciting, and they won’t take up too much time, but they will get you thinking about what you want to achieve and how you can achieve it.

So get ready!  Your first assignment comes tomorrow.  This is the year you make your goals a reality!

If you would like help with this month’s exercise please fill out the contact form below:

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Thought of the Day – 12/16/14

Today’s thought of the day is in honor of this month’s WellWork exercise.


What have you done to help a stranger this month?

It’s ok to brag so add your altruistic escapades in the comments section.