Like it or not 2019 will be here in 88 DAYS. Are you ready to finish the year strong?
I want to see you #win so I’m going to let you in on a “must have” if you want to be successful…
Daily Success Rituals.
I know. You would prefer to “go with the flow”, and “play it by ear” because spontaneity is “fun” and a routine is “boring” but here's the deal: daily habits are what separate goal setters from goal getters (no that’s not a typo).
You see, most of the valuable things in your life – your health, relationships, career growth, spiritual life, etc. – are important but not urgent.
There no immediate consequence if you don’t:
Because these things aren’t screaming for your attention, it is VERY easy to neglect them in favor of the urgent (and in the grand scheme of things) less important. Urgent is very good at sucking up all of our time and energy so that there is nothing left to work on the important things.
That is why you MUST put practical processes and systems (i.e. daily success rituals) in place!
Practical Processes show you how you get from point A to point B.
Systems are routines to ensure you follow through.
You see experience has taught me that you can know where you want to go (i.e. vision, dreams, goals) and you can have the tools and resources you need to be successful (ex. meal and exercise plan), but if you don't outline HOW you will get it done week in and week out and put routines in place to ensure you follow through, nothing changes.
For example, if your goal is to lose 15-20 pounds by year-end, you will need the following routines AT MINIMUM:
Which of the above routines do you have? Which ones do you need to develop?
Until next time,
Tamara "Coach Tam" Jackson used to be 100 pounds overweight but learned how to lose weight and feel great without spending hours at the gym or giving up the foods she loves. You can do it too! Schedule your free weight loss strategy call at:http://bit.ly/freechatwithtam
I am a firm believer in stretch goals that require you to step beyond your comfort zone, yet I must caution that there is a fine line between stretch goals & unrealistic ones. Stretch goals set us up to #win, unrealistic goals set us up to fail. Who wants to fail? NO ONE. But we unknowingly set ourselves up to fail all the time!
Should we challenge ourselves? Yes.
Should we push ourselves to do a little more than we think we are capable of doing? Double yes!
I tell my clients all the time, “you are stronger than you think.” And they are. But strong does not mean that there are no limits. Before you set a goal, do a reality check.
Say you want to lose 25 pounds by a certain date and a part of your plan is to exercise an hour a day 5 days a week. Is this a stretch goal or an unrealistic one? Let's ask some questions to find out…
1) Does your current schedule allow for 1 hr. of exercise a day?
2) If not, are you prepared to give up something in another area of your life to dedicate that 1 hr.?
3) If you do reallocate that 1 hr. that you are currently using for something else – are you okay with the consequences of that decision?
If making these types of adjustments does not seem possible, will require a herculean effort, or will create gaps in other areas that you are not prepared to deal with, you are setting yourself up to fail.
Why set a goal where your chances of succeeding are slim?
Why feel guilt and shame every week when you miss the mark?
Why not set your goal at 20-30 minutes and feel the exhilaration of succeeding every single day?
Goals should be comfortably uncomfortable. Yes, at times that will be a little stressful but be careful not to take it too far.
When you want to set yourself up for success - think stretch.
Until next time,
Let me ask you, do you...
...like the direction your life is going in?
...enjoy the relationships you are in and the people you are attracting?
...wake up to a job or business that fuels your passion?
...love the way you look and how your clothes fit?
...enjoy the peace of mind that comes from spiritual wealth?
If your answer is NO to any of these questions and instead you are feeling stuck, drained, unattractive, or disconnected, it is not because you are incapable of achieving more. It is because you need to make a different decision.
Staying in a job you hate is a decision.
Staying in a relationship that is not working and not actively trying to improve it is a decision.
Staying in a body you are not proud of is a decision.
Staying spiritually disconnected is a decision.
If you do not like where you are, make a different decision.
Start a new career search or begin writing the business plan.
Start speaking up for yourself and setting emotional boundaries (remember, you teach people how to treat you).
Start eating better, practicing portion control, and making exercise a priority.
Start investing time in daily prayer and devotion.
Is it going to be easy? No, but it is doable. Many with less time and fewer resources than you have done it. You can do it too. You just have to decide to.
You have to make a conscious choice to swap your P's. You have to choose to stop being passive and start being proactive.
The future favors the bold.
If you know what you need to do and just have not done it, be like Nike and JUST DO IT. And if you are not sure how or where to start, let’s talk.
But whatever you do, please do not let another day pass without you making that courageous decision. Indecision may seem easier, but it is costing you your freedom. As Jim Rohn says, "indecision is the thief of opportunity."
P.S. Choosing not to reach out for help is also a decision - a decision that robs you of your future. Don't make that mistake again.
Woohoo, it's Hump Day! We made it! :)
I'll be brief because it's mid-day and I'm sure you have lots more to do...
I just stopped by with a quick word to keep you focused for the remainder of the week.
Work What You Have
In Luke 19:12-24, we find the parable of the talents or as the Message translation calls it “the Story About Investment”. In vs. 12-13 we learn of a master who called ten servants together before heading out on a trip. He gave them each a sum of money, and instructed them, ‘Operate with this until I return.’ When he returned in vs. 15, he learned that one servant doubled the money, another made a 50% profit, and another simply returned the original amount of money. While the servant who doubled the money and the one who made a 50% profit were commended and given towns to rule, the one who simply maintained was scolded. Vs. 23 reads: “Why didn’t you at least invest the money in securities so I would have gotten a little interest on it?’
1. Everyone was given the same amount of money.
2. Everyone was given the same amount of time.
3. Everyone was asked the same question.
Family, the Master’s primary concern was not HOW MUCH of a return everyone earned. All the Master expected was for everyone to turn a profit. The lesson? It was (and is) a matter of stewardship.
Today and every day, I challenge you to resist the tendency to compare and compete with others or some unrealistic standard. Instead, just work what you have! Do your best to turn a profit on the life God has entrusted to you.
That is exactly what Stephanie did and by the looks of things, she's VERY happy that she did!
Andrew Murray said it well: The world asks, “What does a man own?” Christ asks, “How does he use it?”
Have a great rest of the week!
P.S. If you have a second, drop Stephanie a quick word of encouragement on Facebook as she continues her journey. You know first hand how hard it can be, so go ahead - show her some love :).
to divert from a main issue or course
Have you ever noticed that as soon as you decide to be focused, dedicated, and committed that life comes at you fast and nothing seems to go as planned?
Case in point, I entered the week ON FIRE. I had a game plan of what I wanted to accomplish and had NO DOUBT that I was set up for success. I had planned my work and was ready to work my plan.
But then one thing happened.
Before I knew it, I was started to feel off kilter and off-course.
But then my higher self-checked me. I wasn't off-course, I had just been hit by obstacles that had sidetracked my perspective. It was starting to feel like I wasn't being successful and I was internalizing it. If I had continued along that path, I would have stopped doing the things I needed to do and sabotaged my success. Then I really would have been sidetracked and it would have been my own fault.
I find that two things can easily sidetrack our perspective if we are not careful:
People that are not passionate about the same things that we are and ultimately become distractions and problems that shift our focus towards what is going wrong in our lives instead of appreciating what is going right. Both can cause us to "get in our feelings" and forfeit or delay The Good Plan God has for us.
Today I am challenging you to fire your feelings. They are often misleading. Instead, focus on the facts. Give yourself credit for the things that you are getting done despite the delays, denials, and distractions. Every step, every rep counts. And if you don't like how the facts look, remember that all it takes is a decision to move in a different direction.
Jim Rohn said it well...
You cannot change your destination overnight, but you can change your direction overnight.
>>>Did you fire your feelings? Give me a shout and let me know.
Have a great rest of the week!
Everyone knows dieting = fat loss… right?
But wow, is it hard. It takes enough effort sorting through all of conflicting information on the internet to just “find” the right diet…
And then actually following it? Well, with most diets so restrictive on calories, it’s no wonder they’re so hard to follow.
This leads to most people burning-out, giving up, or ‘caving into cravings’ after just a few weeks, or even days of following a new diet.
Then you find yourself in the vicious “circle cycle” of dieting, eating poorly, dieting, eating poorly… you know the drill.
Now, if this is the type of situation you have found yourself in… if you find yourself dieting, working out, and trying to get fit (without seeing the results you deserve…)
Then you can almost certainly relate to the stress, frustration, and exhaustion it causes.
Thankfully, once you stop trying to force your body to consume the “diet” foods it’s simply not designed for… and start feeding it what it actually wants…
You CAN lose weight, get in shape, and take back control of your life… and your waistline. How?
It all has to do with the way the human body has evolved.
You see, our bodies are designed to live off of certain foods.
Think meats, vegetables, healthy fats…
Basically the kind of foods our ancestors ate thousands of years ago…
NOT the processed junk that lines supermarket shelves today.
Of course, you could just eat a ‘sensible’ diet - doing so would almost certainly improve your health, and help you lose weight…
But if you want to lose weight FAST… without hunger cravings, or feelings of emptiness…
The Keto Diet might be what you have been looking for.
The Keto diet is designed specifically to give your body the nutrients, minerals, and energy it needs to run at maximum efficiency…
And I have seen, first-hand, the incredible speed at which weight-loss can happen when you’re following the Keto diet alongside a workout program.
That is why I decided to create the “21-Day Keto Challenge” - a fully-comprehensive diet, nutrition, and workout program that gives you everything you need to start losing weight - FAST. We are seeing 4-7 pounds in the FIRST WEEK!
It doesn't matter if you’ve tried and failed multiple times before, or are just starting out on your weight-loss journey for the first time…
If you follow our 21-Day Keto Challenge, in just 3 weeks from now, you will be feeling like a refreshed, re-energized, and renewed version of yourself today.
I guarantee it.
Interested in learning more? Email me your cell and I'll reach out to arrange a time to chat.
By now you have heard all the buzz about the Keto diet and I bet you are wondering two things, "does it work" and "is it for me"?
Let's talk it through...
Does It Work?
Increasingly, weight loss researchers are concluding that the weight loss plan that works is the one that you can stick with...and I wholeheartedly agree. So the REAL question is... who is likely to enjoy a Keto diet? Because if you enjoy it, you are more likely to stick to it!
Is It For You?
If you like the following foods, you may enjoy a Keto diet as a lifestyle...
And, if you tend to have to force yourself to eat fruits and veggies or hate counting calories, Keto also may be for you. Because Keto is pretty simple.
How Does Keto Work?
Essentially, Keto keeps carbs to a bare minimum so that you'll enter a metabolic state called ketosis that forces your body to burn fat as fuel. Of course, by making this switch, you tend to drop weight FAST.
Do YOU Follow a Keto Diet, Coach Tam?
Let me be clear, I DON'T follow a Keto diet, yet I can appreciate its benefits and it DOES work for some people VERY WELL. According to WebMD, "Some research suggests that ketogenic diets might help lower your risk of heart disease and benefit people with epilepsy, metabolic syndrome, insulin resistance, and type 2 diabetes. Studies are also exploring the potential of ketogenic diets for people with neurodegenerative disorders (such as multiple sclerosis, Parkinson’s, and Alzheimer’s)."
Considering this, I partnered with a Registered Dietician to bring to you a Keto Meal Plan that works and is safe and effective (because doing Keto wrong can be dangerous). If you would like to learn more, click here to apply for a complimentary chat
If you were to evaluate your overall effort for July on a scale of 1 to 10 what would you give yourself? Your answer is important because effort is one of the few things over which you have complete control. The other is your attitude.
Here is what I have learned...
When I maintain the right attitude, it becomes easier to give my best effort and "keep it 100". On the other hand, if I am focused on the pain of what I feel I am having to give up or the not-so-fun parts of the process of creating a better life, making progress is infinitely harder. When my "head space" is off, it is easy to get negative or feel overwhelmed and short-circuit. Conversely, when I focus on the promise - the abundant life that is waiting on the other side - I tend to view my effort (AKA sacrifice) as a good investment. Why is that important? Because good investments pay off.
For the month of August, I challenge you to track your food intake daily (click here for a free tracker) and show up to your workouts at the gym and at home ready to give your best from start to finish. While you are doing these things, focus on the promise, not the pain. The time, energy, and effort that you are investing now WILL pay off...the law of seedtime and harvest never fails.
You do not own outcomes, they are God's business, but you DO own effort. Effort is all YOU.
Let's finish the week strong,
If you find that you are consistently not getting in your meal planning and workouts it is probably NOT a question of desire. No, you WANT to adopt a healthy lifestyle and receive all the benefits that come along with it…
• Balanced blood sugar and insulin levels (no more Metformin)
• Increased good cholesterol and lower bad cholesterol (bye bye Atorvastatin)
• Blood pressure naturally decreases (we are through Zofenopril)
• Improved memory and less brain fog (so that you sound as brilliant when you open your mouth as you do in your head)
• Increased energy levels (to do the things you WANT to do, not just what you have to do)
• Higher quality and longer restorative sleep (so that you go to bed with satisfaction and wake up with determination)
• Decreased anxiety and mood swings (so that somebody loves you besides your momma and daddy 😊).
Oh yeah, and the benefit of maintaining a healthy weight so that you no longer FEEL…
• Out of place when you walk into a room of “movers and shakers”
• Self-conscious when you apply for jobs or are in intimate situations
• Like your life is a car spinning out of control
• Afraid that you are getting to a point where it is too far gone and too little too late
• Scared beyond words of dying early (and knowing that there was something that you could have done to stop it)
No, it is not an issue of desire, but of PRIORITIZATION.
We are constantly taught to value other’s needs - at work, at home, and in ministry - above our own and while I agree that we have a duty – an obligation – to show the love of Christ – I do not believe that the message is ALWAYS put yourself last on the list. That was NOT Jesus’ example.
Jesus did a lot of traveling. He taught. He preached. He healed. He responded to the crowds with compassion.
He delegated (to the disciples), told people no or wait, took time to get away and pray, and at times, told the crowds to go away!
We must stop seeing self-care as self-ish because when we believe it is selfish to take care of ourselves, we will not prioritize the things that nourish us.
So please, take some time for yourself this weekend. Do something YOU want to do for you. Whether it’s getting in a workout, picking up some fruits and veggies, sleeping in, having extended prayer and devotion, or spending some time in the great outdoors, put yourself at the top of your to-do list for once, okay?
Trust, I needed the reminder just as much as you. I too am a #workinprogress.
Until next time,
How are things going? Are you still focused on your weight loss and fitness goals? I hope you are still ON FIRE about getting it done this year. I am rooting for you!
If you are starting to struggle a bit or could just use some encouragement to continue your journey, today's motivational moment was designed just for you.
Sometimes making the investment in healthy living can feel more like a BIG sacrifice and there is nothing exciting about sacrifices.
But what if your mindset moved from "have to" to "want to"? Imagine what could happen if you really wanted to eat healthier and workout more and you did not have to fight so much to get it done. That would be a game changer, wouldn't it?
Click here to make that mindset shift in less than 2 minutes.
I'd love to hear your answer to the question "why". Comment and let me know what comes to mind.
Until next time,
coach tam's Blog
40-something who loves food, fitness, and fun!