Mini Goal Setting

May 21, 2013 Leave a comment

I have some goals I am working towards.  They are the bigger kind that will take a longer period of time to accomplish.

I have physical goals as well as business and relationship goals.  I think goals are a great way of holding us accountable and keeping us moving in the right direction.

But when we know we won’t make our goal for weeks or months or even years, we can hit slumps or less productive phases.  That’s where I think mini goal setting is important!  I set goals that I can accomplish today and pat myself on the back for doing it!

Here’s an example:  I’ve been working on upping my running mileage and getting a little more competitive again.  Already this week I’ve done 3 hard runs.  Today I was teetering between taking the day off or running a few easy miles.  I set a mini goal of running 3 miles today.  I knew my legs would be a bit sluggish and my pace would not be stellar.  About 2 miles in I was near my home and had the urge to just call it day and quit.  It wasn’t going to be a great run – so why bother with one more mile??  I realized though, with less than 10 minutes of effort – I could reach my goal.  And do you know what – I ended up running 3.5 miles.  Again – this was no PR worthy run – but I felt good when I finished.  I proved to myself that I could push through.  I proved I could finish what I started.  And I proved that I could exceed my own expectations.

Now you may be thinking – big deal – you ran 3.5 sluggish miles – so what?  The so what is next time I hit a rough spot I will remember that I am tougher than I think I am.  That I can push the negative thoughts away and find success.  All of those little victories from our mini goals do add up!

So much of goal setting and accomplishment is mental.  It’s about believing in ourselves.  It’s about not letting set-backs or failures conquer us.  It’s about perseverance.  Mini goals give us confidence and more chances to celebrate along the way.

What can you accomplish today?

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Who’s Taking Care of YOU?

May 14, 2013 4 Comments

Today I had a new client.  I love new clients.  I love meeting new people and sharing Pilates with them.  I love seeing their response as they discover a new love!  I’ve yet to have a new client just not get it or like it.  I’d like to think because I do a good job of explaining Pilates before they try it and because the right people find me.  Maybe I’m just lucky!

Today my new client – a busy mom – thanked me after our session and said “I think this is what I need to start feeling good about myself again.”  This made me happy and sad at the same time. It got me thinking.  As women, I think we take care of everyone and ever thing before we take care of ourselves.  Whether you are a mom, single, or in a relationship there are commitments that come first.  I know I’ve let jobs, bosses, friend’s needs, and relationships needs take priority over my needs in the past.  I’ve put off taking care of myself to meet a deadline, work at a job that I didn’t like and that didn’t appreciate me, or to help someone else at my own expense.  But can we really, truly be that good to others if we don’t take care of ourselves?

When we get run down, we are more likely to get sick.  We have less energy.  We have less motivation and enthusiasm.  When we don’t take care of ourselves, we don’t feel good about ourselves.  While it can be hard to find time for ourselves – we are better for others when we do!  It’s probably those times when you feel like you just can’t that you need to slow down the most and do something for yourself!  It could be as small as a walk and some peace and quiet.  Or a manicure. Or a Pilates session.  Those little ‘me time’ activities will recharge you and make you better able to conquer the next challenge.

Investing in your own health and well-being – both the physical and emotional sides – will yield a good return!

As challenging as it may be to squeeze in that little bit of time – I bet you can do it.  It might mean saying no to something else.  It might mean the laundry waits until tomorrow or it might mean asking for help from your family or friends.  Chances are – they can see how frazzled you’ve become and would be happy to help!

You are worth it.  Make time for you!

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Be True to YOURSELF!

May 7, 2013 1 Comment

How often do you hear “You know what you should do…”. Or “You should try this!” The world is quick to have an opinion on what is best for us. Sometimes that is good. Sometimes that leads to new answers and solutions. I had a client recently turn me on to these amazing allergy eye drops – Zatador – which have solved my swollen, itchy, allergy eye issues. (If you saw me before I discovered the eye drops – you know how great a find this was!) I’ve had friends recommend restaurants that have been delicious. Shoot – if I think about it – a friend talked me into trying Pilates and look how well that’s turned out! Some advice is great!bridge ball

Not all advice however is best for us. Not all is true to who we are. While the advice-giver certainly has the best of intentions, they don’t know you as well as you know you! Most of us have desires, hopes, thoughts, ideas that maybe we aren’t ready to share. I thought about opening a Pilates studio long before I did it or even talked about it. I was offered advice from well-meaning colleagues on what my next job should be or what skills I should develop for my current job. None of these suggestions lined up with what I knew to be true to me. People don’t always understand when you don’t take their ‘good advice’. And we can feel pressure to please others around us and do what’s expected. But we can only be happy when we are true to ourselves. We need to trust the path we are choosing and go for our own version of happy.

Even today as a small business owner, I am consistently offered advice on how I can grow my business. I have one particularly aggressive rep. from Google insisting that my business will grow by leaps and bounds if I use Google advertising. I’m sure he is correct in that I would get more exposure but is it the exposure I want? I like having a small home business and keeping my Pilates studio personal, friendly and not intimidating like larger studios. My clients like my set up and prefer it to what they have found at other studios. That kind of exposure could force me to have to change my set up – hire other instructors and lose what makes my business special and me.

I am also offered advice about signing up for another marathon. While I love running, I know my body does better when I keep my mileage in check. The long runs of my 20′s just aren’t the best thing for me anymore. Too many stress fractures later I’ve learned to listen to myself. It’s tempting at times to join friends and think about competing on that level again but if I am true to myself – I know I can remain injury free and happy at a 1/2 marathon or less distance.

We know what’s in our gut when we get these requests or suggestions – there’s that little hitch in our thinking that says I’m not so sure about this – we just need to trust that instinct. Being true is not the easiest thing to do but it is the quickest path to being happy. Be true to yourself and be happy!

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Who Needs a Little Motivation?

February 19, 2013 Leave a comment

It’s Winter, which means it’s grey, gloomy, cold, and wet. All of that can do a number on even the best of intentions.  Whether you made a New Year’s Resolution or are just struggling stick with your regular workout routine, I’m here to help!Image

Here are my top tips for finding motivation, even in the Winter:

1. Set a goal.  Pick a Spring race, commit to working out certain days a week, sign up for an event or commit to tackling something you have struggled with – like holding a plank.  Once you have your goal set – take some time to figure out how you will reach it.  What steps will you take (ie. I will practice planks 4 times a week, I will block time on my calender on M,W,F for my workouts, etc.)  And when you are questioning yourself or your goal just remember how good it will feel to reach your goal.

2. For the treadmill, elliptical, indoor cycling enthusiasts – instead of watching the clock or trying to hit a certain mile marker – shuffle your music playlist and set a goal of a certain number of songs.  Today my goal was 12 songs on the treadmill and that ended up being 5.3 miles.  Had I gone for distance or time, I probably would have stopped at 4 miles.  Counting songs gave me something else to focus on and I got a better workout, too.

3. Reward yourself for a good week.  Little rewards can do a lot to encourage and motivate us.  While it might be nice to buy a new workout outfit every week – most of us couldn’t afford that.  How about picking up your favorite magazine (I recommend Shape or Pilates Style), downloading a new song on itunes for your playlist,  getting some new socks or picking up fresh flowers for your home.  Little acknowledgements of your good work can help keep up the motivation.

4. Ask for encouragement.  Social media is a great way to find some workout company.  Let folks know what your planning to do or what you have done and watch the positive comments pour in!  Some times those kind words on Facebook or twitter are all we need to get motivated.  Post this “I’m going to run today and work on my planks – ask me how I did later”  That’s one way to hold yourself accountable!

5. Post it!  Put little reminders where you will see them about what you are trying to do and why.  “I will feel so happy this summer in my bathing suit for all the hard work I have done this winter”, “I am adding years to my life”,  “Shopping is more fun when I love my body”,  “Exercise helps me sleep better and makes me stronger”,  “Strong is sexy”

6. Plan your workout outfits ahead of time.  I once had a guy friend tell me that it didn’t matter if your clothes matched when you were working out.  While in theory I agree – but I will say I look forward to wearing my favorites and feeling cute even if it’s just for a workout session.  So plan your workout outfits – if you struggle to get motivated on Fridays – reserve your best for that day.

7.  Try something new. Maybe it’s time to mix it up a bit.  Try a new class, run a new route, scramble your workout order – just do it a bit different.  Feeling a little stale – ask me and I’ll mix it up for you!  One of the many reasons I added the Pilates Arm Chair to my studio was to have a new challenge for my students.

Don’t lose sight of your goals and the hard work you have done in the past … press on!  Remember – you never regret the workout you did only the ones you didn’t do!

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