Over the past couple of months, I have watched two women post on social media going super hard with their daily workouts. I kept trying to figure out how they were able to find the time and discipline to keep going. Turns out that they were both dissatisfied with their health and wellness and wanted to do something about it. There is an old Five Percent saying that says, “Dissatisfaction brings about a change”, and these two sure did bring about a change and with each passing day, they can smell the satisfaction getting closer and closer. Queen TruEarth is the mother of eight children ranging from age ten to twenty-three and has put on extra weight with all of her pregnancies. NRich TruePeace has struggled with weight as far back as she can remember. One day, TruEarth was inspired to start a 100 day fitness challenge after seeing a friend of hers have amazing results with one. NRich signed on to the challenge and they have both been sweating ever since. So far, they are up to Day 90 and have lost dozen of pounds, are falling out of their clothes, have adjusted their diets and feel great! I must say, the workout videos that they post are very inspiring. I started to think. Shouldn’t setting health and wellness goals be the same as setting any other kinds of goals, financial, educational, social, etc.?When I looked at this, I realized that they are. The reason why we set any goal is because we are dissatisfied with our money, educational status, social circle, etc. and we want a change. Setting goals should be S.M.A.R.T. and beyond which means they should be Specific, Measurable, Attainable, Realistic and Timely. Utilizing that basic criteria, should help you accomplish your goals. There is more to it though. Let’s look at some steps…

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1.Specific – Set specific goals. Think about exactly what you want, what tools you need to get it, when you want to get it by, and of course, why you want it. Don’t try to make your goal so vague so that if you don’t accomplish it, you wont feel bad about yourself. Be firm and put pressure on yourself. Ex:” I want to lose 20 pounds by May 31, 2016. I need to workout daily for at least 30 minutes. I want to be healthier, feel better and fit into my bathing suit that I wore 3 summers ago.” You see how that was very specific? Take time to write goals out and be very specific.

2.Measurable – You want to be able to see and measure your progress. Will you measure by seeing your clothes fall off or getting on the scale once a week? Doesn’t matter. Just measure.


3.Attainable – You have to really want it. You hate drinking water, but you know you should. Ex: “My goal is to drink more water. So, I will drink 8oz of water with dinner instead of soda.” That doesn’t seem like much, but for someone who drinks soda and juice drink all day, it is a big step in the right direction. Eventually, step it up higher and replace your morning coffee with water. I know. That’s pushing it but that’s what I’m supposed to be doing here.

4.Realistic – Don’t gas yourself up and know good and well that you don’t have $20 a week to stash because you don’t even have a job. Instead of aiming for the $400 juicer, you may have to squeeze by hand until you can get the $80 juicer. Ha! That doubles as being realistic and gives you a nice arm workout.

5.Timely – Set a deadline for yourself and push. You’ll probably push so hard, you’ll pass right by the deadline and still want to keep going.

6.Mentors – Now, these people may not even know you or know that you have chosen them to be your mentors, but it’s ok. Find people who are where you want to be or have been where you are now. Pay attention to them and if possible, ask questions about what worked for them, what didn’t and why. Just don’t stalk them.

7.Reasonable Doubt – Get rid of it. You can accomplish whatever you want if you follow the goal setting criteria. That doesn’t mean that it will be easy, but doubting yourself, surely will make it hard and even at times unattainable.

8.Perseverance – Don’t give up. When things get rough, keep going. When you reach you goal, you will really be proud of yourself.

9.Pay Attention – Not everyone around you wants you to accomplish your goals. Keep an eye on them. You may be out jogging one day and get tripped by an “innocent” bystander.

10.Consistency – Be consistent. If you set a goal to read two pages each day of a new health book until you are done the book, then do it. You may have to read it before bed, as soon as you get up, or even on the toilet. It doesn’t matter, just get it done consistently.

11.Accountability – Put yourself out there. Get an accountability partner so that you both can hold each other accountable or just tell everyone on Facebook so you end up looking stupid if you don’t do what you say you will. Share or post your results to not only hold yourself accountable, but to also be seen as a mentor. People will be inspired.

12.Reward – You deserve a reward if you’ve worked hard for your goal. Put a dollar in a jar every time you work out. Then, when you’ve reached your deadline, empty the jar and go buy yourself something nice.