Your New Years “resolution”– making it sustainable.

It’s about that time of year again… that weird time in between Christmas & New Years when we don’t really know what’s going on or even what day it is.

Maybe your eating habits went to shit in the past week.

Maybe you’re exhausted from driving all over to visit your family or your significant other’s family.

Maybe you’re stressing about all the money you spent on Christmas gifts.

Maybe you’ve been binge-watching Netflix and become more anxious as it gets closer and closer to the day you have to go back to work.

We spend this time getting out all of our bad habits. Come January 1st, it’s a new year, 2018. New year, new you, right? This magic day comes and all of the sudden we’ve become experts on how to change our lives. Because it happens in one day, right?

Not quite. If you want to make a change in your life– whatever it may be, if you want it, and I mean really want it– you’re not going to wait. You’re going to do it right now. Not tomorrow, not Monday, not January 1st.

Why do you need a new year to be a better person? To change your diet? To start working out? To make more time for your boyfriend/girlfriend? To start meditating? To disconnect from social media? To limit your spending? If you want to do it, quite frankly, just do it.

Often times when we come up with a “goal” for our New Years resolution, it’s going to fail. I put the word goal in quotation marks because it’s actually not a goal. It’s just a person saying they’re going to do something. Unless you sit down and plan out the small, daily changes you are going to take to make this plan happen… it’s not a goal. Point, blank, period. (If you haven’t read my previous blog about goal-setting, you should).

Chances are, last year you had a resolution that didn’t go quite as planned. And the year before. And the year before. See the pattern? It all sounds well and good in our mind… maybe it works for a few weeks, or a few months. But it almost always never lasts. As soon as we lose motivation, it’s over with. Let me tell you- motivation will come, and it will go. Some days you will want to complete that task, some days you won’t. What comes, and stays, always, is discipline.

People who are disciplined don’t wait until a Monday to start a fitness program. People who are disciplined don’t let the holidays throw their diet into the garbage. People who are disciplined get the work done when they feel like it, and they also get the work done when they don’t feel like it. They make time for the things they want to make time for. They don’t do things that aren’t necessary. Every thing that they are in control of, they handle.

What I suggest you should do, instead of coming up with a New Years resolution, is to sit down and reflect on your actions and behaviors this past year.

What kind of person are you?

What kind of person do you want to be?

What bad things happened to you that you could have prevented?

How could you have reacted differently to things that were out of your control?

What do you do when you don’t feel like doing something?

How do you motivate yourself?

What drives you?

What do you wish you made more time for?

Are you willing to do something differently, every single day?

What is it that you want to change?

What bad habits do you want to get rid of?

From here, you probably have a good idea of what you would like to change about yourself. Now, it’s time to come up with a plan.  A real, sustainable plan needs to include DAILY changes (again, please refer to my goal-setting post!). Every single day you will have to do something differently, until the point where it becomes habit. That’s where the discipline kicks in– you’ve been doing it for so long you don’t even have to think about it anymore.

What we fail to understand over and over and over again, is how much power we have over our own lives. Your dream body, your dream job, your mentality, a great relationship, a bigger savings account. What it takes, is real, hard, effort, and discipline. The question is, are you willing?

Nobody can change your life, except for you. If you want something, you have to make it happen, for yourself.


Wishing everyone a wonderful holiday and New Years 🙂 friendssss, please contact me if you need help with goal-setting, ever!!! I would love to help.


❤ Rachel



A Beginner’s Guide to Goal-setting.

Hey all! Happy Monday 🙂 the best day of the week is here again!

Call me an optimist, but I truly believe that all people want to do well and be successful for themselves. Whether it be excelling in their job field, raising a family, losing weight, etc– people usually have the best intentions and a good drive. Where the problem lies, is in the execution. Most typically have a tough time with putting their thoughts, ideas, and plans into action. While I am no expert, and I am always looking for ways to improve, I believe I can help someone reading this take a stronger approach to their goals, the way they set them, and actually making them happen.

I remember in college learning about this idea of “S.M.A.R.T.” goals. Obviously the acronym is supposed to help you remember, but the idea has always stuck with me because it just made so much sense. Goals are broken down so specifically they’re almost impossible not to follow through with (unless you get lazy- which could be the case). So here’s the foolproof way to get started on your goal-setting:


The first step in goal-setting is making your goals quite specific. Saying, “I want to lose weight” or ‘I want to get in shape” is too general, and not sufficient for success. For this, you should list all the “W” questions and how they apply to your goal.

WHO- Who’s involved to reach this goal?

WHAT- What specifically are you looking for? (details, details!!)

WHERE- If there’s a specific location or event, list it here (may not be applicable)

WHEN- There should be some sort of time-frame. We’ll delve a little more into this in the “timely” section.

WHY- What’s your WHY? What’s the reasoning? There has to be a good reason why behind any goal.


For your goal, there needs to be some way to measure your progress. If you can measure your progress along the way, it’s motivating and can push you harder to keep going. Maybe you need to set some milestones on the way to your ultimate end-goal.

For example: my goal is to achieve 10 unbroken strict pull-ups by the spring. As of right now, I can only do 2 or 3 unbroken strict pull-ups. I write out some SMART goals, come up with a strength plan, and begin the program. Fast forward two months, while I can’t do 10 pull-ups yet, I am able to do 7. I know I am closer to my goal than I was before, because I have found a way for me to measure my progress on the way.


First, you need to assess your limitations and level of commitment. Your goal can’t be so far-fetched, or you’ll be set up for failure.

Be honest with yourself. How much time do you have to devote towards this goal? How hard are you willing to work? Are you willing to make serious, daily changes? If the goal and the commitment level don’t match up, it may be a good idea to revise the goal a little bit.

Say you want to lose 75 pounds. It’s going to be a long road, and going to take a hell of a lot of time, discipline, sweat, and tears. It’s not going to be easy. Maybe first, set a goal and tackle that first 25 pounds. Then after that, another 25 pounds, then after that, the last 25 pounds. This way, it doesn’t become overwhelming.


Here, you should take some deeper thought into the “Why” section from the Specific section. Why are you actually doing this? Is this goal worthwhile? Will it have positive effects in other aspects of my life? Will I care about this in 5 years? Will this goal be fulfilling your desires, or is there something else that’s more important?

Ultimately, the goals you set are totally personal, and can be whatever you want. Nobody else can come up with a goal for yourself, but yourself. But make sure they are important, will make you happy in the long run, will set you up for success, and are being done for you–nobody else.


All great goals have a time constraint. It is SOOO necessary. If there’s no time-cap, it’s not a goal, it’s just you saying that you want to do something.

Here’s some examples:

I want to lose 25 pounds by the summer.

I want to have 3 new clients in the next 3 months.

I want to get my website set up by January 1st.

I want a sub-6 minute mile by March.

When there is an ultimate end-date, you realize every day that you actually have to move your ass and get the work done, if you want to be successful (which I believe we all do).

I hope this article is the kick in the ass you didn’t know you needed. There’s really no way to get what you want in life without putting in this kind of effort. Grab a notebook and sit down. Take five minutes to think about what’s important to you. I know you’re ready to make a change!! Go through the steps, in detail, don’t leave anything out. Keep your writing somewhere where you can read it every day if you have to. Be your own motivation. Realize that nobody’s going to do the work for you. Talent and luck will only get you so far in life– hard work and relentlessness is so much more fulfilling. Think of how good it will feel when you finally reach that goal you’ve been dreaming about, and how proud of yourself you’ll feel.

Get after it!