Succeed this year with daily goal tracking



I can’t believe how fast this year is going!  Already we seem to have forgotten all about the goals we set at the beginning of the year, and are starting to slip into bad habits.


I know that a few of my goals that I set back in January are no where near to being completed, so I needed something to help me to get focused, and back on track.  The easiest way to do this is with daily behaviour tracking.  What do I need to do every single day to get to my goal.


For Example, I want to learn french.  For this to happen, I need to actually make the effort to learn some french.  I have the app duolingo which I love, and I’ve downloaded some beginner’s french podcasts, but I’m never going to learn anything with them sat on my ipad untouched!  So my daily habit is going to be 10 minutes of learning french.   Just by doing 10 minutes everyday, over the course of a month I’ll have done 310minutes or 5 hours worth – it all adds up!


If you want to lose weight, maybe you need to track how often you are working out, and keeping a food log.  Maybe you want to get up earlier so you’d track how many times you got up without hitting snooze!  These habits need to have a yes or no answer.  Did I do X today, yes or no?  Simple.


Remember that it’s easy to get overwhelmed by trying to tackle too many things at once.  I’d suggest adding a maximum of 5 habits per month.  That way you can add one per week, and see steady progress.  Rather than burning out by trying to do everything all at once.


All you have to do is remember to track each habit and you’ll find you’re progress accelerates.   I Created a Free Habit Chart for you, I will be using mine to track my daily habits.  Enter your email below to get your copy!



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Make Your Big Dreams Happen


big dreams

If you had big dreams at the beginning of the year, but they just haven’t happened yet, try this tehnique and make them happen,

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All you need is 15 Minutes


Sometimes we can get really overwhelmed with the stuff on our to-do list, often working out and eating healthily can get moved to the very bottom.  In this video i’m giving away my top tip to fitting it all in!


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BE the Inspiration






You can be an inspiration to others.  Everywhere we look we see fitspiration.  We see women with incredible bodies, and it is a fantastic thing to aspire to, but what if YOU were the inspiration.   Now I don’t mean for you to go out and diet like crazy in an attempt to be as lean as possible, but what if you, right now, TODAY were an inspiration to others?

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Instead of looking to others for inspiration, you can inspire others through your actions.  By living a healthy lifestyle, eating healthy foods, having balance in your life, moving your body in a way that makes you happy.  Most importantly its about having fun, and staying positive and showing people that living a healthy lifestyle actually isn’t that difficult. So when we focus on inspiring other people, we find that we inspire ourselves.  By lifting others up, we lift up and support ourselves, and all of a sudden the whole process becomes a lot easier.


By spreading the message of health and fitness, something clicks in our brains and we start to see that we are already living a healthy active lifestyle, we are already fit, and strong, and that is going to propel us forwards and help us to become better and better each day.


I’m not saying that it isn’t possible to get a super lean awesome body, because it is, but it takes 100% dedication.  For the average woman, this probably isn’t the right goal.  I really want you to focus on how you can accept yourself right now, rather than how you can achieve the perfect body.  Focus on being healthy instead. because at the end of the day, what you look like doesn’t really matter.  Forget about the weight loss and focus on being health.  That will then shine through in everything that you do, and the weight loss will happen without you even thinking about it.

Let me know what you think in the comments below





Create Your Own Relaxing Retreat Day




Do you need to relax?  Do you wish you could head out to a fancy retreat and escape your to-do list for the day?  Watch today’s video where i’ll tell you how you can re-create a relaxing retreat day in your very own home.


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I often talk to my clients about self care.  What that means is looking after yourself before you look after others.  So often we are busy running around after everyone else, making sure they are happy, and have what they need, that we often neglect ourselves.  So my challenge for you today is to set aside some time for your very own relaxing retreat.


This doesn’t have to cost a lot of money, in fact, it doesn’t have to cost any money at all, and you can do it all in the comfort of your own home.  All you need is one clear day in your calendar.    So once you’ve cleared a day and you have no commitments, appointments or requirements I want you to start thinking about activities that make you feel relaxed.   So for me it would be reading a book, having a long bubble bath or going for a leisurely walk.  These are all things that make me feel relaxed, but also energised.  So make a list of all the things that make you feel really good, and schedule them into your relaxing retreat.


Make sure that one of your activities is something active.  I don’t mean you have to do a hard core workout (although you can if you want) but choose something that is going to get you moving like a long walk, yoga or some stretching.


Pull out all your nice smellies and cosmetics that you’ve been saving for a special occasion and pamper yourself.


Now, you want to make sure you have healthy nutritious food available and ready on hand (I’d suggest preparing this the night before) so that you aren’t reaching for a quick fix throughout the day.  You want to support that feeling of looking after yourself, and feeling relaxed and rejuvenated, so you need to feed your body the right foods.


You may be thinking that taking a whole day to yourself to rest and relax is a bit selfish and lazy, and you might be stressing about all the job that you should be doing, but I promise you, just by taking one day to yourself will be powerful.  You will feel so much better.  You’ll have more energy and you’ll be happier, making your to-do list easier to get through.


The final thing I want you to do on your relaxing retreat day is to unplug from technology.   Turn the phone off, turn the computer off and take a full day dis-connected from the world so you can re-connect with yourself.


It is so important that you take some time to look after yourself, because if you aren’t happy and supporting yourself, then you aren’t going to be able to support other people, and your relationships, your work and your health will suffer.


I want to hear from you.  Tell me in the comments below what your relaxing retreat day will look like!