Accomplishing your GOALS!

Here we are, a full week into the new year and maybe we have already QUIT our goals or haven't even begun them? Why is it that so many quit, lose interest or never even fully begin their goal intentions? 


One key ingredient to accomplishing goals are to write them down. I want to share something I have practiced and taught over the years in regards to this. Consider not just creating a list and writing out your goals , but taking this a step beyond and using a 3- Tier method 


What I am suggesting will take some time and deep thought but the reward is that if you DO THIS detailed step, you WILL ACCOMPLISH your goals. The more thought and detail you put into this exercise the more likely and quickly you will achieve your goals and intentions.


To do this 3-tier method grab three sheets of paper. On the tope of each you will label one "FANTASY and DREAM goals", the second " LONG TERM goals" and the third, "SHORT TERM and immediate." Now start writing! Be as detailed as possible and don't edit your thoughts.  

• FANTASTY:  This is your dream page. If you could achieve everything you have ever desired, what would those things be? What does it look like? What does it feel like? What does it taste and smell like and who is with you? Where are you living? What are you doing? Be as DETAILED as possible.
• LONG TERM : This is your one year plan to help you achieve those "fantasy goals" and to make a dent in them. What needs to happen this year to make those things come to fruition? What do you need to invest your time and energy into this year? 
• SHORT TERM: This is your daily, weekly, monthly plan. Again, as detailed as possible. What do you need to do every single day to make those long term goals possible? Be as specific as possible.

If done correctly, you will generate feeling and emotions during this project. The right feelings and emotions will attract the results you want by calling you to action!

Once you are done this exercise I suggest you take things a bit further and "Act as if" these long term and fantasy goals will happen. An example of this is moving to another city. If you have always wanted to live in say Miami but you are stuck in West VA, "acting as if" would involve interviewing for jobs in Miami, house or apartment shopping in Miami, getting out of your lease in WV and telling your friends you are moving! If you are not "acting as if" your goals will not ever "magically" happen! 

Good luck with your 2011 goals! I would love to hear what your goals are. If you would like to share your goals or would like more information on achieving YOUR personal goals please visit my site at www.Nataliejill.com and send me an e-mail. I promise to keep you accountable and will keep you posted with tips and new blogs. 

-Natalie Jill

Gathering for Thanksgiving - FAAN

Gathering for Thanksgiving - FAAN

Are you doing everything you can to change?

Are you doing everything you can to commit to change? Are you being the best you can be?

To be the best, you have to push yourself at all times. There is NEVER an acceptable excuse.  Being the best requires never being satisfied. The best will do what it takes no matter what the situation.

Busy schedules, commitment issues, feeling tired or being hungry… there is no acceptable excuse!  If you want to change, you will find a way. While the average complain, make excuses, gets comfortable or blames situations and others, the best stay positive, find a way and set the tone. 

IF you are REALLY ready to commit and you are wondering why you are not making progress, ask yourself the following:

• Are you comfortable and satisfied with your fitness and health or are you working to be the best? You can’t be both!
• Are you doing what’s necessary to create the successes you want to see?
• Is every meal, workout, activity , work venture and relationship you are involved in, getting you closer to YOUR  goals?
• Do you feel that you are an inspiration to your friends and family? 
• Would you want to learn from yourself?  Would you be a role model to yourself?
• Are you self imposing handicaps on yourself? In otherwords, are you believing and living an excuse you have allowed "I am always too tired" "I always ache" "I need sugar"...
• Do you feel that you are doing what you need in order to improve daily? 
• Do you view things you don’t want to do as “an opportunity for an excuse” or as a chance to “challenge and improve yourself?”
• What have you done today, yesterday or last week to improve your health?
• What can you do today, tomorrow and next week to improve your health and physique? 
• Are you working out as hard and as smart as you can?
• Are you doing everything in your power to take control of your body and make it a success? 
• What are your goals specifically and what is holding you back from achieving them?
• What is holding you back? 

Brick walls are barriers only for those who DON'T WANT IT BAD ENOUGH!!!!

:) Natalie Jill

"Diet Word"

Everyone seems to hate the "diet" word. To many, it translates to "doing without", "too restrictive", "deprivation"- To me, it is a positive word, not a negative one and means a way of life and fuel for energy, health and youth :) It is something we can control in an uncontrollable world and it is the most important way to control our personal future... I feel a poor diet too frequently will result in obesity, lethargy, poor health and ultimately, low self esteem and energy.

How do you find a healthy diet balance without feeling ilke you are doing without?

• PLAN- You have to prepare and plan. Don't go to the grocery store hungry but think thru when, how and what you want to eat for the week. Make a list of exactly what you need and make a weekly event (or daily, or bi-weekly, whatever works!) and stick to your list. 
• Have BACK UP PLANS- sometimes meetings go longer then expected, traffic delays stop us, reservations and friends run late... ALWAYS have healthy options stashed in your bag, your car, your desk... Go to snacks on hand are a MUST to help you avoid the office candy stash or quick fast food runs! Examples of healthy things to stash are almonds, protein bars, apples, protein shakes, tuna packets and string cheese. These are GREAT to have on hand. 
• EAT FREQUENTLY! Don't ever let yourself get to "starving" and don't ever let yourself get "uncomfortably stuffed". Eating small meals 5-6 times a day keeps your blood sugar regulated, your hunger at bay and keeps your body working as a fat burning machine!
• EAT balanced meals. Make sure all of your meals contain a balance of healthy carbs, healthy fats and proteins. Take a look at my "what I eat" photo album for examples
• Don't deprive! It is ok to have your favorite foods as long as you don't over-do it! I LOVE chocolate and definitely have some most days. the key word is "some" 1 small piece of dark chocolate satisfies the craving if I have eaten balanced meals the rest of the day
• CHEAT MEALS If you LOVE ice-cream, pizza, whatever... plan a day where you allow yourself to have your favorite meals a few times in that day. But have the REAL thing in a normal portion and do it just that day. If you cheat but have "fake alternatives" you will still crave the real thing and feel deprived!
• Apply the 80/20 rule. If you do what is right 80% of the time, majority rules!

Hope this helps!!! Please comment if you have additional suggestions! 

I get a ton of questions about abs...

I get a TON of questions about Abs SO, I wanted to share a few of my tips/thought on how to get them and also share that it IS possible for ANYONE to achieve abdominal definition. I had a baby 3 1/2 years ago and gained 50 lbs- YEP 50. I had abdominals back within 4 months and this is how I did it and how I maintain them....

• DIET I FULL heartedly believe that 80% of if is your DIET. You are a result of what you eat and a layer of fat over defined muscle is going to HIDE muscle. So, regardless of how many crunches, sit ups, leg ups you do, if you don't watch your caloric intake and keep the fats,carbs and proteins in balance you will NOT see definition
• REPETITION I believe it is a NUMBERS game. At least for females, I find that you need to fatigue and pump the muscle. I believe in a lot of reps and I believe in frequency when it comes to abdominals. I train abs at least 5 days a week and I do a minimum of 200 crunches. 200!? Yep- I meant 200. What I do however is do 25-50 at a time in-between sets of cardio and/or weights
• FORM is critical. When doing abdominals, it is not about the amount of weight you are using or how UNIQUE the excerise is. More importantly, are you engaging and working the area you are concentrating on? Are you USING Your abdominals to drive the exercise or are you using momentum from other areas to drive the crunch (this would NOT be the way to do it!) 
• CARDIO is important. Just like my first statement with diet, if there is a layer of fat on top of your muscle, you will not see the definition. High intensity cardio is another important variable in achieving definition... BONUS for running where you are using your arms and engaging your core and working the abs even more...

Hope this was helpful!