Pages in Excellence

Monday, April 26, 2010

Goal Setting 101 with Coach Equildottsin

Goals give us direction and purpose.
Goals add meaning to our lives.
Goals challenge us.
Goals make life more interesting.
Goals make life more rewarding.
Goals make life better.
Life’s Greatest Lessons ~ Hal Urban

“Virtually nothing on earth can stop a person with a positive attitude who has his goal clearly in sight. ~ Denis Waitley.”

One of the most important lessons I have learned in life is success doesn’t necessarily equal fortune and fame. Though those things are nice, they are not what truly define the successful person.  Success for me is that pivotal moment when you have reached one of your goals. That wonderful “Atta-boy” feel-good moment of just knowing “you did it!” So it would only go to say, to be truly successful you must first have goals. Once you have goals, you need to have a plan how to achieve them.  Otherwise, how are we going to measure our success?

When I think of goal planning, I like to remember the SMART principle. It is probably the best way possible to get those goals on paper and you on your way to making them happen. The SMART principle is just a simplistic way to help you set goals for yourself.  It states all goals should be:

S  = Specific
M = Measurable
A = Achievable
R = Realistic
T = Timely

Specific– One of the things I have wanted to do all my life is become a runner. In school I was one of those clutzy kids that just muddled through in the shadow of everyone's spotlight. I just didn't have the confidence. But now that I'm actually seeing what P90X can do for me, I'm ready to make those distant dreams reality.  Saying “I want to jog” is too vague. Though it is the desired outcome, I need to be more specific. Saying “I will jog three miles three days a week” is more specific.

Measureable—Now that I have a goal, I need to determine how I will measure my progress. Looking at the above statement, how can I be sure I am on target? How about, “I will try to increase my jogging by adding quarter mile increments each week, working up to three miles at a time.” Now I have a target and it is as simple as going to the track and counting the laps I jog once a week to assess my progress.

Achievable—Goals must be achievable. I like to remember the good old phrase, “If you can conceive it, believe it, and ACHIEVE it!” But you also need to be practical. Saying “I’m going to run my first 10k in one month” is like sitting myself up for failure. Not to mention, the possibility of injury from overtraining. Though the end result is what I want, my focus should be on the little steps that get me there. The “I CAN DO THIS”, not the “DO or DIE.” Remember, “It’s not a race, it’s a lifestyle change.” 

Realistic—Goals need to be realistic for you. You know I am a strong believer in “everything is possible.” To a certain degree, that statement does hold truth. But then again saying “I will be running my first marathon in 30-days” when currently I am barely making a mile without stopping doesn’t make a lot of sense. Shooting for a three mile jog does. Keeping my perspective in check is a good way of making sure I don’t become discouraged.

Timely—You have to give yourself deadlines. Plain and simple, “Goals are just dreams with deadlines!” If you don’t give yourself a target to reach your goal, then it really isn’t a goal—it’s a WISH! Though wishes are nice, they very seldom become reality.  If you want something to truly happen you have to have a target date to get there!  Deadlines give us a sense of urgency. It gives meaning to taking action to make it happen.

My latest goal is to be able to jog that three miles three days a week. I'm giving myself 9 weeks to get there. By that time I will have completed the P90X Plus and moving onto the INSANITY! Yeah, you heard right. That is the next item on my fitness agenda! What's yours?

That is my 101 on Goal Setting. Now for the fun part – get out a piece of paper and start brainstorming some goals you would like to accomplish. Don’t be bashful…the sky is the limit here. Give yourself about 20 minutes. From that list pick out 2 or 3 that you really want to focus on over the next 90-Days. Now go back and reread the SMART Principle. Map out your game plan. Get started on becoming that SUCCESSFUL PERSON we all know you are capable of.  Life is just easier when we have direction. Remember to visit your goals weekly and measure your progress. Make adjustments where you need to. Then by all means, REWARD YOUR SUCCESS!

Keep Bringing It!!!

Thursday, April 15, 2010

Winding Roads to Success

We are winding down to the last few days of the Tony Horton Eat Clean Throw Down on the Cinderella Pact message board. The girls have done a simply fabulous job. They are all feeling a renewed sense of empowerment with their nutrition and fitness goals. I'm very excited to have been a small part in their journey and look forward to sharing in their success stories. We really have developed a great support system and I am hopeful that others will come and join us. It really is about giving back to others to ensure their success as well. I am certain there will be future challenges as I have made this my mission in life - to let others know with the right nutrition and exercise it is possible to have that body you have always wanted!

I am now into my second week of the P90X Plus. I have nothing but rave reviews for this series. I enjoy the fact that the workouts are shorter - but even more so that they don't lack for intensity. This series still gives you that great "dig deep, push hard" P90X ROCKING POWER we all came to know and love. Only difference is the quicker pace. Yeah, you won't stand around with this series. It is all about getting in there and bringing the sweat. Tony didn't mess around with this is definitely a great compliment to the P90X and a "must have" for any Team BeachBody library.

I have to say, Kenpo Cardio Plus is definitely a favorite. If you are like me and really enjoyed the KenpoX then you are in for a real treat with the Kenpo Cardio Plus. Tony has taken your favorite KenpoX moves and nicely blended the hand and foot action into one killer combination. Again, another likity split killer workout that promises you will be headed off for that P90X Recovery Formula soon afterwards. "Ah!" It certainly doesn't get any better than that.

This morning was YogaX for me. I can't believe how greatly I have improved since my journey with P90X began. I have to wonder, "Am I really getting that much better or is it the fact that I don't have all that belly fat to contend with anymore?" I am guessing it is probably a little of both. Whatever the reason, the key most important point is how great I feel. Not only has my physical appearance improved, but my mental state and confidence are soaring to new levels. You know, I have heard the phrase "nothing taste as good as fit feels" many times on this journey. As corny as I thought it was, I have to admit there is definite truth there.

If you are reading this and wondering if P90X or P90X Plus is a good fit for you, just shoot me an email at . I will be more than happy to visit with you about my success with the program and if it would work with your fitness needs as well. I also have plenty of experience with other Team BeachBody fitness programs. I realize when it comes to fitness there is no such thing as "one size fits all." No worries, there are definitely plenty of options available. So let's get together and talk about fitness!

Keep Bringing It!!!

Thursday, April 8, 2010

Day 4 of the Tony Horton Clean Eating Challenge

Everyone is doing just fabulous over on the Cinderella Pact thread at Team Beachbody. There is so much support and community amongst the members. I am very proud of the girls and how hard they are working to make the challenge a success for everyone that is attending or following along. There is so much valuable information being shared. I would totally recommend anyone that is curious what this diet can do for you, to pop over and check it out. The girls testimonials say it all.

For this challenge I started the P90X Plus Series. I decided that I was ready to step it up a notch this round. And stepping it up is exactly what I am doing. The first day I got in some Upper Body Plus. There are some moves in there that are incredible. I was definitely keeping up with the stars of this program series (Tony Horton, Tracie morrow, and Mark Briggs), but stopping to track everything was really a challenge. The program moves that quickly. It is one slamming move after another. I was in total sweat by the first 10 minutes, pretty much straight out of the warm-up. Definitely a real awakening to what was yet to come.

The Ab/Core Plus is an awesome 20 minute workout. I grimmaced having to do the Ab Ripper X. Though every time I did it, I would improve--it still to this day remains my least, probably because it kicks my butt! But this routine was a totally different approach. Lots of moving around. Don't get me wrong, those movements are still KILLER, as you would expect from Tony, but I just seemed to enjoy it more. That was until the next morning when breathing required a great deal of patience. LOL! Yeah, my obliques were letting me know they got a major workout. I felt like someone had clobbered my sides with a baseball bat. Yeah, it was that bad or good, depending on if you want to know if it really works! IT DOES!!!

Yesterday, was Total Body Plus. Again, a great workout. I love the pace on this set. It isn't the traditional P90X "catch your breath and chill a little" pace. No, this series runs likity split. I have walked away from each one so far feeling like I majorly accomplished something. Not to mention, in a desperate need of some P90X Recovery Formula and a quick shower! WHEW! Calgon take me away.

Today was Yoga X. It was refreshing to come back to the core series. Believe it or not, Yoga X actually felt like a break. Now there is a first! I have the Kenpo X Plus on Saturday's schedule and can't wait to see what that one is all about. I love the traditional Kenpo X. That was my favorite of the P90X Series. Definitely hoping this one doesn't disappoint my expectations. But I have a feeling it will be ROCK STAR and have that heart rate monitor jumping. At any rate, can't wait to crack the cellophane and BRING IT!

If you guys are looking for a great place to hang and learn a little more about eating gluten-free, dairy free vegan style eating, pop over to the Cinderella Pact and give us a shout! It's a great place to pick up some terrific tips on rocking that body the HEALTHY way. No fad diets here. It's about getting lean and ripped Nature's way! Come join us!!!

A sample of the great recipes we are sharing on the thread!

Quinoa and Black Beans

• 3 tbsp Extra Virgin Olive Oil
• 1 medium yellow onion, chopped
• 3 tsp chopped garlic
• 3/4 cup uncooked quinoa
• 1 1/2 cups vegetable broth
• 1 tsp ground cumin
• 1 tbsp Creole seasoning
• 1 (12 oz.) bag frozen corn, thawed
• 2 (15 oz.) cans black beans, rinsed and drained
• 1 (14.5 oz.) can diced tomatoes
• 1/2 cup chopped fresh cilantro
• salt and pepper to taste


1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and sauté until translucent.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, Creole seasoning. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes.
3. Stir corn, tomatoes and black beans into the saucepan, and continue to simmer about 5 minutes until heated through. Add cilantro and serve. Salt and pepper to taste, if desired.

Friday, April 2, 2010

Planning for Success

Goal planning is essential to getting you where you want to go! Think of it as planning to go on a trip. Before you get in your car to set out on your destination, odds are you have already mapped out your route to your destination. Goal planning is essentially the same thing - mapping out where you want to go and how you expect to get there.

Setting deadlines is a great way to keep you on track. We all know the unexpected is bound to happen, so try to plan what you will do if suddenly you have to make a detour. Having a well thought out plan just takes the guess work out of making your goals obtainable.

Set your goals in small obtainable milestones. Try not to focus so much on the big picture as all the little steps that will get you there. If your big picture is losing 50 lbs, set your goal for 5 lbs. Once you have reached the smaller goal, reward yourself then re-evaluate your goals and plan for the next 5 lbs. You are more likely to stay motivated if you take it one step at a time, than to become overwhelmed by having to reach the Big Picture before you reward yourself.

When writing goals remember to "KISS" yourself! Keep it short and simple! Try not to focus on too many goals at one time. Start with a few goals that you can reach over the next few weeks (ie. lose 5 lbs, increase weight by 5 lbs, add 5 more reps, manage 5 unassisted pullups, etc.). As you reach each goal, make plans for the next ones.

Keep your goals where you can see them and visit them often. Post them to your refrigerator, your bathroom mirror, a bulletin board, a white erase board, your car dashboard, etc. Just anywhere you are likely to see them daily. Keeping focused on what you want to achieve will help you get there!

I am so ready for the Clean Eating Challenge to begin! Looking forward to saying "GOODBYE" to fat and "HELLO" to my skinny jeans! Don't forget to stop by the Cinderella Pact and check it out. Even if you decide not to participate in the challenge, I am sure you will find some very helpful tips on reaching your nutrition and fitness goals! If you don't already have a Team BeachBody membership, sign up for a FREE MEMBERSHIP and I can coach you for free. You can always email me with any questions at . I hope you will come join us!

AIM HIGH! Anything is possible when you set your mind and heart to it!

Thursday, April 1, 2010

Round 2 of the Clean Eating Challenge

Yesterday I went to the doctor to have the stitches removed from my hand. He also took the opportunity to check my blood pressure. It was 100/70. So my doctor has decided to once again take me off of the high blood pressure medication. He asked me what it was that I was doing to be having such good results with the weight loss and blood pressure. Of course, I was only too happy to talk about my new found nutrition plan and Team BeachBody exercise programs.  He told me, "Whatever it is you are doing – don't stop. I wish all my patients could be a proactive about their health as you are." That told me right there I am on the right path! The more I practice clean eating, the more my own personal experiences show me this is truly the healthiest alternative.
With the stitches out and the doctor's approval, I am starting up Monday with another 2-Week Tony Horton Clean Eating Challenge. I will be starting Round 2 of the P90X, only this time I will be including the P90X Plus Classic Version. I am really excited to be back on track and ready to make those numbers SHRINK! If anyone would like to join us, please come stop by the Cinderella Pact on the P90X Programs Message Boards at Team BeachBody. The challenge is open to anyone who wants to join. If you don't have a Team BeachBody Membership, you can sign up now and I can COACH YOU FOR FREE! If aren't quite ready for the P90X, but aren't sure which program to use—just email me at  and we can get you started in the right direction for a happier healthier YOU! No time like now to get BIKINI FINE by SUMMER TIME! Let's ROCK this Challenge!!!
1st Prize Shakeology- The Workouts (2 DVD Disc Set); A Sample pack of each Chocolate & Greenberry Shakeology with Shakeology Shaker
2nd Prize  P90X T-Shirt; Sample pack of each Chocolate & Greenberry Shakeology with Shakeology Shaker
(3) 3rd Prize winners Sample pack of each Chocolate & Greenberry Shakeology with Shakeology Shaker
Here are the rules for the upcoming challenge:
The Challenge begins on Monday, April 5th thru Sunday, April 18, 2010. It is a 2-Week Challenge that will focus primarily on EATING CLEAN TONY'S WAY! That means you must stick to the guidelines:
a. NO Alcohol or Caffeine
b. NO Dairy products
c. NO Refined sugars or flours
d. NO Gluten products (wheat products; whole grain wheat or otherwise).
e. NO Meat or animal products (this also includes eggs & fish)
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Exception: You may use the P90X Recovery Formula to help recover after your workouts. The nutrients in this far outweigh the sugar content. I don't want anyone "BONKING" out there!
I will also allow Shakeology as a meal replacement. This stuff is just to good to keep out! But remember you can't mix it with dairy products! However almond milk is a great alternative :D Only 1 Shakeology shake per day...I still want you to get creative with the veggies!
1) Each participant should post their beginning stats to the thread prior to the challenge. Stats include current weight and current measurements according to: shoulders, chest, biceps, waist, hips, thighs and calves. You may track any other measurements - these are just the core I will use for the Group's TOTAL LOSS!
2) Each participant must post accountability daily to the thread in order to stay in the challenge. Your accountability must include what you have eaten that day and your workout done. I will allow you a 2 day grace period. That means if you are gone on the weekend you have until Monday night to post Saturday's accountability and Tuesday night to post Sunday's accountability. It is ALL ABOUT BEING ACCOUNTABLE! So keep us up to date on where you are in your program.
3) You must identify what fitness regimen you are pursuing prior to the challenge. For example if you are doing P90X you should follow your program schedule. So you should be accountable for 6 days of workouts. If you are doing ChaLean Extreme, you would be accountable for 5 workout days. You must clearly identify your REST Days. These are just examples. You are welcome to use any of Team BeachBody's sponsored programs.
4) During the two week challenge you will be allowed (1) Oops! Workout and (1) Oops Meal! Notice I said (1) for each! This challenge is only two weeks. If you want MAXIMUM results, you need to dig deep and commit!! I suggest only using an Oops! for each of these when it is truly warranted. Let's face it, things come up unexpectedly (friends show up and everyone wants to go out to eat, family functions and maybe you overslept and couldn't get the workout in). This just gives you an opportunity to still be in the Challenge if the unexpected happens. So you have an Oops! to use on one workout and an Oops! to use on one meal during the two weeks. If you can make it without any Oops!, well then BONUS for YOU!!!
5) Don't forget to go to the Workout Groups and Join Our Workout Group. Just do a search on "Cinderella Pact" in the Workout Groups and you will find us! If you can't find it, go to my profile and it is the top workout group listed for me!!! YAY US!

6) Certain things are bound to come up that might need more clarification. I will keep the Challenge Details updated on page 1 of the Cinderella Pact Thread! So check there for updates!
Ok, that is the Challenge Details! This is really about helping you to learn how to make healthier choices so you can reach the ultimate goal - a new healthier happier YOU!!!
As I said, the Challenge is quite simple - but it will be HARD! This will definitely bring you out of your comfort zone. DIG DEEP! I promise you, you will totally be amazed with your results!

Winners will be selected by random drawing of all participants. Winners will be identified on the Cinderella Pact Thread at Team Beachbody Message Boards by their Team BeachBody ID names.