Well, I am about a month into my New Year’s Resolutions, FINALLY 2 months post partum, and feeling like myself again. You know what that means….time to have some fun!!
I am making a belated New Years Resolution this year. I can thank the thrill of the New Zealand SkyJump, and the accomplishment I felt from the runDisney half marathon for this one. My belated resolution is this: to try stepping outside of my comfort zone as much as possible this year by attempting things I would have never attempted before.
Chris and I spend our lives challenging others to step outside of their comfort zones to achieve a level of living that they’ve never experienced. I think it’s time I take my own advice and do the same.
People so often think that because we help others accomplish great things, Chris and I have no fear in doing these things ourselves. I am here to correct those individual’s way of thinking. We DO get scared! We DO need people to push us to jump outside of our comfort zones too.
Me! I’m the dot way up there, falling from the SkyTower!
Who does this for us? None other than our show participants ☺. I’m spending time in New Zealand with one person in particular that reminds me how important it is to live my own life the way that I am teaching her to live.
Melissa, because of you, I am spending this year being UNcomfortable ☺. Like you have made it your mantra, I am making mine the same:
I’m replacing “I can’t” with “I’ll try”. Once I try, I’ll realize I CAN!!
Thrilling, a little scary (because I’m such a competitor), exciting and incredibly fulfilling. The biggest reminder I’m giving myself as I prepare for this race is it’s not about competing, it’s about completing. ANYONE can do a Spartan Race!!!
Time to complete yet another amazing bucket list item!
Who’s going to join me in February?? Check out the info below, and use the code ” c6h75sf2 ” for a discounted registration fee of 15% off applicable upcoming races in Arizona and Las Vegas:
Why is it, then, that on December 31st, only 8% of resolution makers are successful? Why do we have a hard time achieving any goal, no matter when we begin? Why is it so hard to do what we know we need to do? What quenched that burning fire we felt on day 1 of this “fresh start,” and how can we reignite it and be successful goal achievers? It might take some trial and error to find your fire, but go for it—you’re so worth it!
Here are my six solutions for reigniting, and then keeping your goal-achieving fire burning brightly—with some motivational quotes thrown in for some extra kindling:
1. Have a heart-to-heart conversation with yourself and ask—and answer—the hard questions:Why do I want to achieve this goal? How will my life be better by achieving it? If this is a repeat goal, why did I fall (because we never fail!) the last time? What will I do differently this time?
Insanity is doing the same thing over and over again and expecting different results. ~Unknown
The best goal has a deeper motivation—that burning fire you feel within: to get a better job, to be able to play with your kids without feeling like you’re going to die, to retire at a certain age, etc. And while a goal to fit into that pair of jeans might get you started, it’s probably not a long-term motivator. Find that “burning fire” purpose and you’re good to go!
Purpose is the most powerful motivator in the world. ~Gandhi
2. Prioritize: If your calendar and to-do list don’t match up with your goal, you’ve got a problem.
You have to decide what your highest priorities are and have the courage…to say “no” to other things. And the way to do that is by having a bigger “YES” burning inside. ~ Stephen Covey
Yes, you need to take care of life and the people in your life, but if your to-do list is full of too many low-priority “other” things, you’ve lost your bigger, burning YES! Carefully prioritize your life and make sure those YESs are front and center.
3. Replace fear with courage: The fear of failure is a huge fear we all have to deal with when committing to a goal, and the hardest part of reaching that goal is often convincing ourselves we can change even though we’re afraid! One of the easiest ways to find the courage amongst your fears is to make and keep one small Promise to yourself. Success ignites even more courage!
Courage is not the absence of fear, but rather the judgment that something else is more important than fear. The brave may not live forever, but the cautious do not live at all. ~Disney’s “The Princess Diaries”
4. Celebrate every single success, no matter how small: Set up your own reward system—it works for kids, why wouldn’t it work for you?! Make your rewards something tangible, motivating, and goal-related, and remember that each tiny success makes that fire burn even hotter, so celebrate!
People who succeed have momentum. The more they succeed, the more they want to succeed, and the more they find a way to succeed. ~Tony Robbins
5. Be realistic:
Achieving this goal will definitely make your life better, but don’t make the mistake of thinking it will make life “perfect.” If you do, you’re setting yourself up for a big fall.
Be prepared to fall, and when you do, pick yourself up, dust yourself off, and confess, reassess, and recommit to your goal. Remember: Falling is not failing!
Get comfortable with feeling uncomfortable. Feeling comfortable is definitely a fire extinguisher!
Life is not meant to be lived in your comfort zone. ~Laurel Day
6. Some other ways to keep that fire burning:
Work on one goal at a time and make sure it’s a SMART Goal.
If you don’t know where to start, do some research, ask others, and become a budding expert. For a weight loss goal, check out our Carb Cycling program—it works!
Just begin. Focus on one small thing you can do today to move closer to your goal. Get on that treadmill for just 5 minutes, deposit $5 in a savings account, or look over your resume. One small thing.
Prepare for and take care of small bumps in the road before they become huge roadblocks to your success.
And remember, finding your fire and keeping it burning brightly is all up to you—no one can do it for you.
As one of our first husband-wife couples ever on Extreme Weight Loss, Jason and Rachel’s journey was unforgettable. What is life like post-show for the Cornellier’s? Rachel gives us all of the answers to how they are staying on track while juggling a busy life with two kids .
HP: I know the answer to this one already, but readers want to hear it from you! Tell us what life was like for you when Extreme Weight Loss ended.
RC: While Jason and I were so grateful for the experience of the last year, and for Chris’ and your help, we were no doubt looking forward to our “new normal”. The show is called “Extreme Weight Loss” for a reason. ☺ We were looking forward to taking everything that we had learned and applying it to our new lives, but to also embrace our new lives going forward.
HP: You and Jason both lost amazing amounts of weight, and I know life has changed for you because of that. Besides weight loss, what else have you seen change in your lives?
RC: This year truly gave us courage in other ways. Our year with you guys helped us believe in ourselves a little more. Actually, A LOT more. For me, it gave me the courage to actually do something that I really wanted to do: Host a “Reha Lana” Consignment Event in my own home state of Michigan.
HP: Sounds exciting!! I’ve never heard of it, so I must know more! Tell me a little about it and why this is something you are so passionate about.
RC: When we lived in Northwest Arkansas, I was introduced to my first ever children’s consignment event. Moms and families are able to consign their clothing, baby items, toys, books and more at their events.
This provides a great opportunity for families to stretch their dollars at home. Not only can families consign, but they can shop at these events as well—and find amazing deals! When I first attended a Rhea Lana’s event I was so impressed at everything I found—in wonderful shape and for a good price. I couldn’t wait for the next event so that I was able to consign some of my own children’s clothing—and I did and made some great money while doing so. I was hooked.
HP: I’m so happy for you, Rachel! I think it’s safe to say, you are making your dreams come true ☺.
When we moved back to Michigan I was disappointed that there were not consignment events in Michigan, but I didn’t really intend to do anything about it. Jason and I had talked about it a little bit, but truthfully I just didn’t have the courage to start a business venture all on my own. Not back then then, anyway.
But now, with my newfound courage, I am now pursuing my dreams, Next week, we are hosting the first Rhea Lana’s event ever in Michigan! Our local moms can benefit from an awesome experience like this.
HP: Taking on a large, time consuming project like this, how are you staying on track to maintain your weight loss…and juggle the twins?!
RC: Has life been a little bit crazier preparing for this event? Absolutely. But it is a good kind of crazy. Also, just because we have been busy planning for our event doesn’t give us free reign to eat whatever we want and not exercise. If there is anything that you both taught us this last year is that we never have to make any excuses again. There are always good food choices, sometimes you just have to look harder or prepare a little better. And exercise? Well, you really can do squats and lunges anywhere.
So if you visit our sale and see me doing squats around the store, you will know why. ☺
HP: Thanks, Rachel! I have a feeling this is the start of yet another huge chapter of your lives!
A boat docked in a tiny Mexican village. An American tourist complimented the Mexican fisherman on the quality of his fish and asked how long it took him to catch them.
“Not very long,” answered the Fisherman.
“But then, why didn’t you stay out longer and catch more?” asked the Tourist.
The Fisherman explained that his small catch was sufficient to meet his needs and those of his family.
The Tourist asked, “But what do you do with the rest of your time?”
“I sleep late, fish a little, play with my children, and take a siesta with my wife. In the evenings, I go into the village to see my friends, have a few drinks, play the guitar, and sing a few songs…I have a full life.”
The Tourist interrupted, “I have an MBA from Harvard and I can help you! You should start by fishing longer every day. You can then sell the extra fish you catch. With the extra revenue, you can buy a bigger boat.”
“And after that?” asked the Fisherman.
“With the extra money the larger boat will bring, you can buy a second one and a third one and so on until you have an entire fleet of trawlers. Instead of selling your fish to a middle man, you can then negotiate directly with the processing plants and maybe even open your own plant. You can then leave this little village and move to Mexico City, Los Angeles, or even New York City! From there you can direct your huge new enterprise.”
“How long would that take?” asked the Fisherman.
“Twenty, perhaps twenty-five years,” replied the Tourist
“And after that?”
“Afterwards? Well, my friend, that’s when it gets really interesting,” answered the Tourist, laughing. “When your business gets really big, you can start selling stocks and make millions!”
“Millions? Really? And after that?” said the Fisherman.
“After that you’ll be able to retire, live in a tiny village near the coast, sleep late, play with your children, catch a few fish, take a siesta with your wife, and spend your evenings drinking and enjoying your friends.”
And the moral is: Know where you’re going in life…you may already be there.
Ed Foreman, Executive Development Systems, 3818 Vinecrest Dr., Dallas, TX 75229
Our good friend, Jonathan McHenry, before and after his own transformation!
Chris and I consider ourselves blessed to have the jobs that we do. Not only do we have a front row seat to watching peoples’ lives change on the show, but we also get to see some of them do something so powerful – pay it forward. More than a handful of our peeps have used the tools they’ve gathered along their journey to change the lives of others. Jonathan McHenry, from season 2, is one of those people. Soon after his year with us ended, he became certified as a bootcamp instructor and began transforming lives himself!
Meet Don. A man whose life will forever be changed by our good friend, Jonathan.
I went to school with Don’s daughter and my wife played softball with her throughout high school. When my show aired last year she had him watch it. He heard that I was a personal trainer and led a bootcamp. He decided that what better way to lose weight than work with someone who knew what it felt like to be 500+ pounds.
When Don first showed up to just talk about the class he couldn’t take more than 10 steps without having to hold on to something. He walked in and asked if we had a bench he could sit on. He then proceeded to tell us that his daughter was getting married in 13 months and he wanted to be able to walk her down the aisle with no problems. He was ready to do what it took. His highest weight was 502 lbs. After being in my camp for a year he now weighs 390 lbs. The biggest thing isn’t that he lost over 110 lbs, its that he did it with no cartilage in his knee, a fused foot, arthritis in his back and that he weighed over 500 lbs. OH, and he is over 60 years old!
The best thing about Don is how hard he works. He always gives his best even if that means he could embarrass himself by falling or failing. He is always leading by example and pushing himself hard in class which inspires others to push hard. I have heard people say ‘I mean why do I need a break when someone who is over 60 and weighs more than I do is still pushing it’.
When we first met he could barely walk into our studio and last week he accomplished one of his goals by walking continuously 1 mile up a big hill in our town. His journey reminds me of mine. I was so nervous my first class but I always showed up and tried to work the hardest. As I started seeing results, I knew that I could help others and he feels the same. He plans on getting certified as a trainer and working at Annapolis Fitness with me helping older, heavier people take back their lives.
The moment I saw him walking his daughter down the aisle yesterday, it was so emotional. I could see someone who was so proud that he was there and doing what he said he would do 13 months prior. He walked her down a long aisle on a hilly terrain on a golf course with no problem.
I will never forget the teary hug we shared after the wedding. Both crying as we shared in his success. It felt like the finale of our own TV episode. Some of his family hadn’t seen him in over a year and were shocked by how he looks now.
We committed again yesterday that we were not done, but writing a new chapter starting this Monday.
Jonathan’s Before and After of his own Transformation Journey
In Chantell’s episode of Extreme Weight Loss, she used 2 mason jars and marbles to help her visualize her first goal. One jar held 91 marbles, each representing 1 pound, that she needed to lose, to reach that first milestone. The other, empty, awaiting to be filled!
As she lost each pound, she moved a marble to the second jar, and continued to move marbles from one to the other, as she worked off each and every one of those pounds, helping her visually see her progress. She was literally watching herself lose her marbles!
Creating a way to help you see how you are doing as you work on a goal can help you see greater success and serve as a reminder of what you are focused on attaining. Keep it where you will walk past it and see it regularly to help you stay on track.
You can fill a jar not only with marbles, but with anything similarly small like decorative rocks or even buttons! Mason jars are inexpensive, and if you don’t have any readily handy, check the goodwill for fun jars and containers to hold “your weight”. I love these darling apothecary jars filled with pebbles! The possibilities are endless as you create a way to visually track your goal. You can even include your favorite motivational quote to give you additional inspiration!
How do you track your goals? Let me know in the comments below!
Against all odds (and in the midst of some non-believers), you rose to the challenge and succeeded . . . in a major way. Chris and I couldn’t be any prouder of you than we are today. And I must say, as your body shrunk, YOU grew as a person.
You have taught us all (and yourself) that there are NO excuses.
Like I have told you MANY times, you have and will continue to inspire others to be the best they can be. Chris, myself, and the rest of the Powell Pack are grateful for the incredible time we got to spend together and for the memories we were able to create.
What a year it’s been, huh? And for some crazy reason, I feel like we’re still going! It’s because we are – you killed it this year, Meredith, and hit the goal you always knew you would. You weighed in at 155. But your journey is far from over!
Up next for us? Surgery, recovery, and (the most difficult part) maintenance.
You can do this, and you will do this. If anyone has shown us what hard work and patience looks like, it is you. Over the course of some pretty huge life challenges this last year (and the many years before), you exemplified these two virtues.
When we said “jump” you asked “how high” – when we said “not now for surgery” you said “I understand” and you were only driven to work harder. Your trust in our process was pretty incredible.
Your openness with your personal struggles urges me to be the same way.
You are a beautiful woman, Meredith. I am a lucky girl to be able to call you a friend. AZ won’t be the same without you .
It’s hard to believe that 2012 has flown by and 2013 is on the horizon! Time to reflect on what we’ve accomplished this past year and to focus on what our family and I would like to achieve in the new year. Is your list of accomplishments shorter than you’d like it to be? Let me share a tip on how to achieve your dreams for 2013.
Did you know that only 22 percent of people that make New Year’s resolutions actually follow through on their goals. So how do you become part of that successful group? The key is in creating a SMART goal that will keep you on track. What is a SMART goal, you ask?
S – Specific: Be clear and unambiguous when setting your goal. Don’t leave room for guessing.
M – Measurable: Set a goal that allows you measurement toward your goals progress.
A – Attainable: Ask yourself, “Is this realistic and attainable?” If not, back to the drawing board.
R – Relevant: Create a goal with importance and meaning. Make sure the effort is worth it to you.
T – Time-bound: Commit to a deadline. Open-ended goals tend to go forgotten.
Here are some of my favorite tips to help you prepare to reach your SMART goal:
Get your mind set!
Your body might want to give up at times, but if you have your mind set your body will follow. Start by setting specific daily tasks that will get you to your goal. If you have set a goal to lose 30 pounds by 12/31/2013, determine what you need to do each day to reach your weight loss goal. Start from day one and follow through with your commitment. Then do it again the next day, and the next. By following through on your commitment you will begin to trust in yourself, and will keep going.
Find functional food!
At the Powell home, we shop each week for the foods we need, keeping healthy options available to us at all times. By not purchasing (and getting rid of) those foods that are going to tempt, we lessen our chances of “trigger foods” setting us into bad eating habits. Another Powell tip? Prep your food beforehand so that you always have a healthy snack or meal on hand.
Move that body!
Plan time each day for your workout, and involve your family! Go biking, hiking, or play sports together. Join others in their goals. Looking for a ready-made SMART goal? Join the Chris Powell Vemma Bod-e Challenge that starts on January 2nd. This 12-week goal will start 2013 off the right way.
By setting a SMART goal and preparing for success from the start, you can beat the odds this year by attaining your resolution!. Here’s to a happy, healthy, and SMART 2013!
We all have goals, right? I know I do. And there’s nothing quite like the awesome feeling that comes from reaching a goal and finally being able to say, “I did it!”
Unfortunately, some goals are harder to achieve than others, and these goals are usually the ones that are the most important to us.
“I want to lose weight” is an example of a very common—and important—goal. It’s the goal of all of our transformation clients, as well as many of our Facebook friends. It’s one of the top New Year’s Resolutions every single year.
So why is this goal—and others like it—so hard to achieve? The main reason is this type of goal is not a SMART goal. It’s too vague and open-ended. It’s a really nice wish, but the chances of making this wish into a reality are pretty slim.
In order to be considered SMART, a goal must have these five components:
So how does this process work? Let’s change “I want to lose weight” into a smaller, more focused SMART goal.
Specific: The questions “how,” “what,” and “when” are answered in this step. “How” will you lose weight? “What” will you do to lose weight? “When” will you do it? This is a specific goal that answers all these questions: “I will lose 6 pounds in 6 weeks. I will accomplish this by consuming 1500 calories per day and by exercising at least 5 minutes 5 days a week.” Now that’s specific! (I can hear you asking, “Heidi, only 5 minutes a day?” Yes. That’s the type of promise you make to yourself. Stay with me and it will all make sense ☺).
Measurable: To achieve a goal you have to be able to regularly measure your progress. Numbers don’t lie, and they can keep you moving in the right direction or help you refocus your efforts. To make this goal measureable, let’s add, “I will weigh myself every Monday morning and I will record my progress.”
Attainable: A successful goal must be attainable—not too difficult—or you’re setting yourself up for failure from day one. Yes, you could make a goal to exercise 5 days a week for 30 minutes, but let’s be honest: sometimes life gets in the way and the best plans go out the window, and then you feel like a failure. Make your goal attainable—one you can keep every single day—and you’ll be well on your way to success. You’ll love those daily feelings of accomplishment so much that you might even do more than you’ve promised yourself you’d do (like exercising more than 5 minutes a day)!
Relevant: Make sure your SMART goal is important enough that you’ll want to make the necessary changes and sacrifices to achieve it. Like Chris says, “Make sure that for you, the juice is worth the squeeze!” (He’s handsome, brilliant and witty!)
Time-bound: A SMART goal must have a time limit so you won’t get sidetracked and not accomplish your goal. A 6-week limit makes this goal time-bound.
Another important aspect of SMART Goals is how they’re stated. You don’t say “I want to,” or “I’ll try”; you say, “I will.” Something as simple as stating “I will” commits you to reaching that goal. It gets rid of the wiggle room.
Once you achieve your first SMART goal, you’ll be ready to set and reach another one, and then another one, and so on until you reach your ultimate goal.