I Found Maintenance And So Much More

Maintenance

For the last year I have been in a coaching program with Precision Nutrition. We officially close up the year on July 4th. I can’t believe it’s almost over. It has been such an amazing year of challenges and self-discovery. So, I wanted to take some time and share my experience with Precision Nutrition and all the things I have learned. To say this year has been a life-changer would be an understatement.

Let’s start at the beginning. I entered the program with the primary motivation to learn more about habits-based coaching from a client’s perspective and to improve as a coach. I also didn’t mind the idea of shedding some fat as well. Come to find out, it was ME who needed this more than anything.

When I started the program last summer I was placed on a team of 100+ women under the care of one spectacular coach and a few well-seasoned mentors. We could communicate through email, private team Facebook group, video chat, etc. What I loved was that there were always great boundaries all around. I could reach out to anyone I wanted as often as I wanted. It was up to me to take the step and whenever I stepped there was always someone there waiting to help out. I took advantage of private emails with our coach a few times and when I needed some extra loving I scheduled some Google Hangouts with her. Most of the time I communicated with my team through our Facebook page. There was always someone willing to offer ideas, accountability, and support over there.

We were assigned a new habit to focus on about every two weeks. These habits are meant to build on each other. The habits were seemingly simple but profound enough to require thought and effort. When working on habits it was like working around a stove. The newly assigned habit was to be brought to the front of the stove and allowed to boil. Then keep it boiling for the duration of the two weeks. That is your focus for that time. However, we don’t forget the previous habits. We just put those on a simmer at the back of the stove. All the habits are always cooking away but just at various levels of rumble.

Let me take a bit of a side trail and say that a big part of this program that I loved was that we had complete ownership of the program. It was all about discovering what worked and what did not work for MY body. Like I said not too long ago, the boundaries were excellent. No foods were said to be good or bad. Nothing was forbidden. You just figure out what works for you. For example, I can tolerate gluten well but not dairy. So I avoid many dairy products for the sake of my stomach. I have teammates who can tolerate everything and that works for them. There was no avoidance of entire food groups unless it was your choice. Everything was left up to you. Boundaries.

There were weekly assigned workouts but even those were our choice. You could follow the assigned workouts or you could follow your own program. What mattered was that you were moving and challenging your body in ways that you enjoyed. I chose to follow the assigned workouts because I wanted to take advantage of the full program. I would veer off on occassion but for the most part I followed the program.

You can learn more about the Precision Nutrition coaching program by going to their website. In fact they are going to be opening the program up again for another round of clients very soon. Here is a blog post that answers the 37 most commonly asked questions about coaching. You can also go to their Facebook page or even private message me. My main point write was to talk about what I gained from the whole thing.

I went into coaching wanting to be a better coach and maybe even lose 20 pounds. Guess what happened? I lost about five pounds. Yep, five. And I danced around those five pounds for almost a  year. Up a little and down a little.  But I stayed at those five pounds for the most part. I also lost quite a few inches overall so there was definitely a recomposition.

There were plenty of times I was disappointed about not losing more weight. Yes, I know. We are not a number. I should follow other progress indicators. I know. I say the same exact thing all the time. But, I also very much a human. I fall down and I get back up. It is hard to completely eliminate almost 20 years of a dieting/gaining cycle. I have been either actively gaining weight and hating myself for it or actively trying to lose the weight and hating my life for it.

For almost a  year I have stayed within five pounds. While knowing about my past let that sink in for a little bit. At first my thought process was that was just one of those who will always be gaining unless I am severely restricting my calories. Balance is obtainable but not for me. Or at least that was my thought process. I had no idea that my thoughts were so disordered as I entered coaching. I had already made a lot of progrress but come to find out that I had a loooooong way to go.

It took almost a year (yes, I am pretty stubborn at times) for me to clear the air and see that while I was busy seeking one thing I was finding a completely different thing.

What did I find?

I found MAINTENANCE.

Did the fact that I stayed around that same 5 pounds for close to year sink in yet? Yep, I maintained the same five pounds for close to a year. I did this while exercizing in the ways I enjoy. I did this without counting calories or macronutrients. I maintained while eating what I enjoy and what my body performed the best on. I didn’t restrict what or how much I ate.

Maintenance for me means finally finding balance. I eat when I want. I eat what I want based on what my body needs and wants. I eat until I am satisfied, not too full and not too hungry. I am rarely “hangry” (angry due to hunger) because I am satisfied most of the time. I eat what brings me joy and I move in ways that brings me joy. None of this is a chore nor do I ever resent my food or activity.

Maintenance means to be content. I am happy. It means living sustainably. I can live like this for the rest of my life. Even if I never lose a nother pound I am very happy, healthy, and active.

Maybe I will lose pounds in the future but I don’t really care anymore. Enjoying food and movement is the most important thing. It is no longer a number on a little box in my bathroom. I am not obsessed with my shape and I am not ashamed of my body anymore. I will eat the food and move my body.

Eating and exercise are not my life anymore. Eating and exercise are part of my  life now.

They keep me alive so I can live my full life.
MAINTENANCE = FREEDOM

 

BLESSINGS!!

 

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I Found Maintenance And So Much More

Outcome Goals Vs. Behavior Goals

outcome vs. behaviorGoals.

Do you have goals?  What kind of goals do you have?

I think we can all agree that having goals is incredibly important to being successful in whatever it is you are trying to achieve. It helps to have something to work towards instead of going along with no destination in mind.

But, do you have the right kind of goals?

Having goals is very important and having the right kind of goals is just as important.

Let’s talk about the two types of goals.

OUTCOME goals:

“I want to lose 20 lbs. by Christmas.”
“I want to run a 5K in under 23 minutes.”

These type goals do not make sense because LIFE HAPPENS. The world is pretty uncontrollable. You can’t make your body lose 20 pounds on command any more than you can make sure your house is worth a certain amount when you sell it. In other words, you can’t control the outcome.

However, you can control your BEHAVIOR:

“I will run 4 times every week focusing on increasing my running intervals.”
“I will diligently track my food, exercise, and work on my new habit every week.”

Notice how all of the behavior goals are a commitment to do a specific set of actions or tasks that lead to the outcome you want.

You can’t control the outcome but you can control the behavior.

So here’s your assignment for the next couple days….

1) Write down what you would like to achieve in your fitness journey.
2) What can you do this MONTH to help you achieve your future goal (BEHAVIOR goals)?
3) What can you do this WEEK to achieve your future goal?
4) What can you do TODAY to achieve your future goal?

These are all BEHAVIOR goals. I would love to hear some of your goals!

It is okay to under-estimate. It is better to meet small goals consistently and add up to big goals.

How do you eat an elephant? One bite at a time. 🙂

You will see how all these behaviors will ultimately help you achieve your outcome goal but in controllable and achievable steps that are kinder to your overall being.

BLESSINGS!! F2781D881437BD6ACBFC237C8B32809A

Outcome Goals Vs. Behavior Goals

Encouragement in Habits

 
habits
 

Life has taken a busy turn in my life right now and in many ways I welcome the energy of it. While I don’t enjoy being busy for the sake of being busy I do enjoy the sense of accomplishment that comes with a job well done. That being said I confess I wasn’t completely sure I would be able to write in the blog this week. For a split second I considered letting it go for “just this week” but I know how that goes and I don’t like it.

So, I wanted to pop on here for a quick moment and offer some encouragement to those who are starting their journey.

It has been five years since I started taking my health and fitness seriously. I have been through all kinds of seasons. Some seasons were very good and some were not so good. I had many victories and made some bad choices.

But, the one thing that sticks out to me now is the importance of habits. It is the habits that you form slowly over time that will take you to the victory lane of this journey.

I remember when I started exercising and being more intentional about what I ate that it truly seemed like I was thinking about it constantly. I felt like I was living and breathing food and exercise. I had to consider every single bite I took. I had to think about what I was eating, why I was eating it, when I was eating it, and how I was eating it. I would totally High-Five myself when I chose a piece of fruit over a sleeve of cookies. I had to go completely against my nature to put on gym clothes and move each day. At the start it was a mental battle just to get out the door and walk around the block. For weeks I promised myself I would put on gym clothes and walk and that’s it. That was so hard too.

Does it feel that way to you? It is perfectly okay if it does. I remember how hard it was to get started and to keep going.

Forming those habits is HARD work!

This is where the encouragement comes in. 🙂 While forming those habits is indeed hard work, I want you to know that with consistent effort those habits do form and making your health and fitness a priority goes on auto-pilot.

I could go on and on and on and on about how habits are formed and how you can implement them into your life and I will probably do that in the near future. But, today I just wanted to pop on here today to let you know that it DOES happen.

Consistency with Habits = Habits Formed

Five years later, my habits are more or less formed. I am always working on improving but the basic habits are firmly in place. Getting quality movement each day is not a mental struggle anymore. It is an assumed part of my day. When at first exercise felt like an intrusion into my day it is now an essential part of my day and not exercising feels like an intrusion.

My pantry is completely different than it used to be and the same goes with my fridge. When at first it took a lot of mental energy to choose to buy the apples and not the cookies that is not the case anymore. I can walk right on through the cookie aisle and not even look at them. Do I eat cookies? I sure do but not nearly as often as I used to. They are a treat instead of a staple.

I ended up writing more than I thought I was going to today but that’s okay, right?

The main point I want to get across is to encourage you as you are forming those habits. It can seem so hard at the start and in many ways it is hard. It takes a lot of mental energy to choose something that goes against your current habits.

But, with each habit-forming choice you make you are moving down the path to when it won’t take so much energy. If you stay consistent there WILL be a day when daily movement and good nutrition are just parts of your day and you won’t have to think about it.

Before I leave, please remember that you must give yourself grace on this journey. No, you will not get it right every day. Success is not a straight line. It is an all jumbled up line that slowly makes its way upwards over time.
 
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You WILL get there.

BLESSINGS!
 

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Encouragement in Habits

It All Comes Down to Choices


choices

You may remember my letter to myself 5 years ago as I was starting my fitness journey. I shared a little bit of wisdom that I have learned over the last five years and things I wish my 5 years ago self could have known to avoid a lot of frustration and pain. Since then I have been pondering even more what I wish I could have told myself and what I would tell other people as they are starting their journey. I am sure I could write a long series of blog posts on what I have learned but honestly, it all boils down to one thing.

CHOICES

Where we go in our fitness and health journeys all come down to the choices we make.

That sounds totally non-profound, doesn’t it? It is easy to think to yourself, “Well, of course it all comes down to choices! That’s nothing new!”

You are totally right but I think in many ways it really is profound for many people, including myself.

When we start down the road of improving our health it is so easy to get confused and to get lost. There is tons of information out there that support and contradict what we are trying to achieve. It is so easy to be lead down the wrong path by information that just seems to be the answer.

When you are starting a new lifestyle it can be daunting and downright scary. I remember. You so want to succeed and to honestly, just feel better. That is really all you want. So, you go out and start the storm of researching. You come across all kinds of information and chances are you don’t know how to weed through the good information and the misleading information. Your intentions are good but you are in the position to be easily lead down a deep, dark rabbit hole.

As you are seeking out the information you look to the information and the programs as the answers to your success. That makes sense, doesn’t it?

But, that is not the case at all.

Exercise and nutrition plans are excellent sources of information and education when the information is solid. I started out by following a specific program and I will be forever grateful for that program because it greatly increased my confidence in the weight room and I tap into that same confidence every time I lift. Good programs are the answer to educating you when you have no experience or knowledge. Using a program is asking for help when you know you need it.

However….

Programs are not the answer to your success.

When I say ‘program’ I am referring to anything that you go to for help in your journey. It can be a new exercise routine, a new diet plan, a meal replacement shake, a supplement regimen, or whatever you may choose.

As a coach and as a friend I have heard on countless occasions ladies saying things like, “This program is the exactly what I need!! If this doesn’t work I don’t know what WILL work!” I WAS that person saying those things. I would find a new program and think that THIS WAS IT! THIS is the answer to make all my dreams come true.

As I have gone through countless programs and regimens over the years I have discovered that an old cliché saying is in fact quite true.

Wherever you go……there you are.

I realized that no matter what shiny new program I was using that the common denominator was ME. It was always me. I will readily admit that I have done good programs that offered sound information and I have done programs that only fed into my disordered habits. Either way the common denominator was still always me.

I researched and researched trying to find the answers I needed outside of myself in new programs. When I did not find success in one program I would find some kind of reason why it failed me and why it was not the right program for me. Then I would go looking for the next program that would be the answer. I did this over and over and over again.

Does this sound familiar?

It was not until this past year that my thick skull was able to see the whole story as a one big picture. I saw it was not the programs that failed me.

I failed me.

I failed to see my place in this story.

I failed to see that it was MY CHOICES that determined my path.

Once that made perfect sense I started to make changes.

I saw that I choose the path I want to go on. Then it is all about every choice I make along the way.

I always wondered about the people that I met along the way who were extremely successful and didn’t seem to struggle with it. The common denominator was that these people accepted that it was their choices that determined their path and it was all about personal responsibility.

YOU choose what you eat and when you eat it.

YOU choose if you move or not today.

YOU choose how much sleep you get at night.

YOU choose how much sunshine you get each day.

YOU choose how you prioritize your time.

YOU choose your goals and how to achieve those goals.

YOU choose if you will reach out for help or not.

You can choose to use a program for education or even as a little kick in the tail but when it all boils down it is ALL YOU.

YOU choose if you will use the program or not.

As a friend and as a coach I respect your choices and I respect your personal responsibility. I can hold your hand and I can guide you but I cannot make your choices for you. I CANNOT make you want it.

Desire comes 100% from you. And Success comes 100% from you.

CLAIM your choices and claim your success.

Once I stopped looking outside of myself for the answers to my success and I looked within myself I saw success. 

 

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It All Comes Down to Choices

The Reset Button (a.k.a. The KIND Button)

The Reset Button

You hear me talk a lot about habits on this blog and on Facebook.  I’m sure you have heard about Eating Slowly to 80% full, eating enough protein and veggies for you, and maybe even being more discriminating with your carbs based on your own goals.

But, there is a habit I want to talk about today that is a bit different.  It is more about mindset than it is about physical habits.   Mindset habits, though, are cultivated the same way as eating and exercise habits.

I like to call this habit “The Reset Button.”

The Reset Button is just like all the other habits. It is a habit that needs to be practised and the more you practice the easier it becomes.

What is The Reset Button?

Do you remember the Staples ‘Easy’ Button?

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Courtesy of http://www.staples.com

 

The Reset Button is kind of like that. It is an imaginary button that you can slap and instead of making something easy you get a reset.

Tell me if you have been in any of these scenarios?

  • You are having an emotionally taxing day and you find yourself reaching into the cookie jar far more times than usual.
  • Life is super tough and stressful right now and the pull of the drive – thru has been too strong to resist.
  • You are so tired to even think let alone practice your habits and exercise.
  • You are out with friends and/or family for a fun outing. You are having a wonderful time and don’t really think about any of your habits. And honestly, you just don’t want to anyway.

I am sure we have been in each of these scenarios. We’ve all been there. This is not a judgemental talk about having no excuses, to suck it up, and do what you have to do no…matter…what. Shoot! Your coach doesn’t even follow that philosophy. We are all human and we all have good times and bad times. There is grace here.

There is the RESET BUTTON here. I also like to call the Reset Button the “KIND BUTTON.”

How does this RESET BUTTON work?

  1. When you have a rough day, week, weeks, or months, pause and notice what’s going on. Acknowledge that this is not what you want in the long haul.
  2. NAME what happened and WHY it happened. “Okay, soooooo…..that totally just happened. It happened because……..”
  3. Promise yourself that you won’t punish yourself over this. We are all human. Grace.
  4. Hit that RESET BUTTON!!
  5. BOOM!! Everything is gone and you have a fresh slate for practising habits and getting back into a healthy routine of movement. Doesn’t that feel so good?!?!

Like I said earlier, this is a habit that has to be practised. So much guilt surrounds modern diets and that is not necessary. 

Do you recognize this spiral?

  • You eat a few too many cookies.
  • You come out of whatever haze you were in when you ate the cookies.
  • You realize what you just did.
  • You hit the GUILT button.
  • You start saying things like, “What in the world?!  How did that happen?!  I am such a failure at this diet. What’s the point?!”
  • You ultimately give up, only perpetuating the cycle of guilt and self-hate.

Sound familiar?  Yeah, me too.

Hitting the Guilt button only breeds failure. You are so much bigger than that.

So, you may need to hit the RESET BUTTON every day for a while or even several times a day. That is okay. Just like all the other habits the more your practice this habit the easier it gets.

When you are working on establishing healthy habits in your life make sure you don’t  neglect your mindset habits.

Promise yourself that you will hit the RESET Button (The kind button) when you sway from your goals instead of hitting the GUILT button.

I think you will far happier and more successful in the long run.

 

How do YOU like to hit your RESET BUTTON?????
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The Reset Button (a.k.a. The KIND Button)

Are You Listening or Talking to Yourself?

listening vs talking

I swear I have a constant dialogue going on inside my head from the moment I wake up to the moment I go to bed and sometimes even when I’m sleeping. Throw in constant music stuck in my head and it gets pretty crowded in there rather quickly. It is like a record that just never stops whether I want it to stop or not.

The bad thing about this phenomenon going on in my head is that oftentimes those thoughts that get stuck on the merry-go-round are negative, self-defeating, self-sabatoging, and down right mean. I’m sure you know how that feels. Those nasty thoughts just keep coming on the never-ending conveyor belt and there just doesn’t seem to be a way to make it freakin’ stop.

I have heard it said that the key to this situation is to just not allow those thoughts to take root. You stop them in their tracks and replace them with positive thoughts and truth. I have heard it over and over and over again but for whatever reason it just never really clicked. Maybe there wasn’t musch space left in my head for new concepts. HA!

Not too long ago I was reading the book Spiritual Depression: Its Causes and Its Cure by Martyn Lloyd-Jones and he wrote something that totally and completely resonated with me.

Check out this quote:

“Have you realized that most of your unhappiness in life is due to the fact that you are listening to yourself instead of talking to yourself? Take those thoughts that come to you the moment you wake up in the morning. You have not originated them but they are talking to you, they bring back the problems of yesterday, etc. Somebody is talking. Who is talking to you? Your self is talking to you. Now this man’s treatment [in Psalm 42] was this: instead of allowing this self to talk to him, he starts talking to himself. “Why art thou cast down, O my soul?” he asks. His soul had been depressing him, crushing him. So he stands up and says, “Self, listen for moment, I will speak to you.

The main art in the matter of spiritual living is to know how to handle yourself. You have to take yourself in hand, you have to address yourself, preach to yourself, question yourself. You must say to your soul: “Why art thou cast down” – what business have you to be disquieted? You must turn on yourself, upbraid yourself, condemn yourself, exhort yourself, and say to yourself: “Hope thou in God” – instead of muttering in this depressed, unhappy way. And then you must go on to remind yourself of God, Who God is, and what God is and What God has done, and what God has pledged Himself to do. Then having done that, end on this great note: defy yourself, and defy other people, and defy the devil and the whole world, and say with this man: “I shall yet praise Him for the help of His countenance, who is also the health of my countenance and my God.”

I once heard it said that you can stop a bird from landing on your head but you can stop it from building its nest.  

You can’t stop many thoughts from ‘landing’ in your mind but you can definitely stop them from ‘building a nest.’

So, what is the difference between LISTENING and TALKING to yourself?

Listening to yourself: You have a constant dialogue throughout the day. Some thoughts are good and some are bad. Listening to yourself allows the poor thoughts to take a root inside your mind. You allow the thoughts to build their nest.  It is like listening to a radio. You hear all the reasons to give up. You hear all the reasons you aren’t good enough. You hear them and even on a tiny level you believe them. We hear and listen to the complaints, negativity, self-hatred, etc. and that leads to unhappiness, discontent, depression, lack of productivity, and unfulfilled goal.  Then that cycle self-repeats itself. 

Talking to yourself: Choosing to feed yourself the positive. You can choose to fuel yourself with Scripture, positive affirmations, or whatever that gives you energy and motivation and hope. This then gives you the power to fulfill your goals and start the cycle in a very positive way.

Do you see the difference?

Even though it makes perfect sense to me I have also learned that talking to myself and not listening to myself is a hard HABIT to break. Just like with nutrition and fitness, learning to change your habits slowly over time is key to sustainable change.  So, I am treating this just like I would any other habit.  Bit by bit, thought by thought, I will turn that listening into talking.  I can’t expect to overhaul my way of thinking in one big step but I can overhaul it bit by bit over time.   There is HOPE for a whole new way of thinking.

Are you Listening or Talking to Yourself?

BLESSINGS!!!!

 

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Are You Listening or Talking to Yourself?

1K Words for 100 Days


1K Words for 100 Days

You may have read a few weeks ago the post entitled, New Year Ramblings And Why I Must Write. I wrote about how I know that deep down inside my soul that I am a writer.  I have always had the dream to be published in some way outside of a self-published blog.   I love writing very much.  Some have even said I’m pretty good at it.  I find that hard to believe sometimes but, “HEY THANKS!”

A big thing I wanted to change in 2015 was that I wanted this to be the year that I truly became a writer.  I want to spend far more time writing and I want my writing to get to more people.  The funny thing is that I came to realize where my writing was falling apart.  I was approaching writing the same way I see many people approach food and exercise.  You want to change so desperately and that is not a bad thing but you are so motivated to change that you try to change way too quickly.  For example, you say you will go on a “diet” and you will hit the gym 5 days a week and follow a routine that includes weight training and cardio.  You follow your plan for a few days and it goes well.  It is hard but, by golly, you can do this. #noexcuses.  Then life starts to get in the way and slowly but surely (or perhaps not so slowly) you stop because it is just too hard.  The change was too quick for it to be sustainable.  How would I coach that person?  I would assign one eating habit every week or every two weeks.  We’d build on that one habit bit by bit until there is a new way of living.  For exercise, we’d start with getting used to movement a few times a week.   Whatever you love doing a few times a week is good.  Once that is established you start working on more developed workout plans.  As you work towards to change habits one at a time you are establishing true change that will be sustainable and will actually stick.   It is slow, and sometimes hard, work.  It goes against our fast paced society and its desire for a quick change or transformation.  While such things can occur it is not normal and often falls apart eventually.   No one likes slow change.  But, the ones who slow down long enough to give it a try usually find that it works and that they are better for it.

All that being said, I have found that I was trying to take the quick approach to my writing. I automatically jumped to wanting to be published through my blog, articles, books, etc. when I wasn’t even in the habit of writing every day. What in the world? The ultimate goal would paralyse me because I was always waiting for the big inspiration to come and it never did.  I read a quote the other day that said, ”

“If I waited to be inspired, I would be screwed.” -Neil Gaiman

How could I be a professional writer if I weren’t already writing on a consistent basis and how in the world could I even have content if I didn’t take the time to write everything down? It hit me suddenly a few weeks ago that if I really want to be a good, published writer I have to write every single day. You would think I would already know that but no one ever said I don’t struggle with stubbornness.  So, I started coaching myself how I would coach a client seeking habit change. I told myself to forget the whole idea of being published and to just write every day. I started a document and named it “Ramblings” and I gave myself the task to write something, anything, every day. I was to write a page in the document every day to the best of my ability. It didn’t even matter what I wrote. It really was just ramblings most of the time. I used that document to hash out some ideas in my head. I used it to pray and to work through some emotions. Some of it was stream of consciousness and some it became blog posts. As the weeks flowed along and I was writing more days than not I realized that writing was actually coming easily. There wasn’t much writer’s block. I really did have a lot to say and write. I just had to sit down and start writing every day. It was a good feeling.

Then I came across a writing challenge that was along the same vein as my new habit. Write 1,000 words a day for 100 days. That would add up to 100,000 words. That is a ton!! I usually don’t jump on board with ‘challenges’ because that tend to go against the whole slow habit change process. You hit something hot and heavy for a short amount of time and hope it sticks. There is often good change but often-times it doesn’t stick when the challenge is over, assuming you actually finish it. I was hesitant about doing a writing challenge because I was afraid I would fall the way of most challenges. I would quit and then feel awful and even more of a failure. The difference this time was that I was already doing this in my own way. I had challenged myself that I would write a page every day. All the 1K words for 100 days would do is tighten it up a bit. Turns out that one page at the particular format I was using was right around 850 words. One Hundred Fifty more words wouldn’t be that hard to round out to 1,000. The previous personal challenge didn’t have very many parameters so it was pretty easy to skip a day. 1K words for 100 days gives me more motivation to sit down and write out 1000 words each day.

Here are my parameters:

  1. Write my 1,000 words every morning first thing.
  2. Write Monday – Saturday . Sunday is a free pass because I try very hard to not turn my desktop computer on and other devices are just too hard to write 1000 words on.
  3. Because I won’t write on Sunday, those days won’t count towards my 100 days. So, my time will go a little longer than a straight 100 days.
  4. I can’t accumulate words. So, if I write more than 1,000 words one day then those are bonus words. The goal is 1K words in 100 days, not 100,000 words total.
  5. Write 1K words and get a check-mark for that day. If I don’t get the check-mark then I have to add a day to my calender.
  6. FOCUS
  7. Write! Write! Write!

You usually hear me talk about habit change as the key to sustainable improvement in our nutrition and fitness, but the same concepts work for other areas of you life.  If there is some area where you want positive change break your goal down into achievable steps and work on those steps/habits one at a time until you have achieved your goal.  And that includes learning to write consistently.

What is one area where you could use some habit changes??

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1K Words for 100 Days