Posts tagged ‘goals’

The Simple Key to Happier Feelings

Money? Nope.

Fame? Nah.

Good looks? Nuh-uh.

None of these things paves the road to happiness.

What does? Science says you’ll have to look inside. Turns out that PERSONAL GROWTH is one of the keys to glad feelings, researchers have determined.So focus on self-improvement daily, whether it’s taking better care of your health, doing things that give you confidence, or journaling to understand yourself better.

Joyful Goal Getting Yep, we all have a fundamental psychological need to make our own choices, feel a sense of accomplishment, and connect deeply with others. Which is why personal development is ground zero for good vibrations.

And a recent study of newly graduated college students helped prove it. Those who spent their first 2 years out of school pursuing materialistic goals (think wealth, looks, and fame) were far less happy than students who achieved more intrinsic personal goals, like getting involved in their communities, nurturing close friendships, and working on inner growth.

Inner Happiness Reigns

In fact, the materialistic students’ goals actually contributed slightly to their unhappiness. So don’t go there! Instead, formulate your own personal development goals, and use these tips to help you achieve them:

Believe. Yes, you can do it! In fact, the college student study confirmed that the more committed someone is to attaining a goal, the more likely he or she will succeed.

Love. Your life, that is. It’s a gift!

Laugh. With others.

This article is quoted from the following source:

The reason it caught my eye was the fact that it focuses on the importance of PERSONAL GROWTH.   I believe wholeheartedly in the power of personal development based on my own experience and what I have seen happen in the lives of others.

I am delighted to be an independent distributor for the Polaris Media Group.  The company is built upon the belief that, given practical education, every individual has the ability to realize their inherent potential and live a life of personal fulfillment.

Click here for more information.


September 28, 2009 at 11:59 am Leave a comment

What is an OBESOGENIC environment?

I first saw this term yesterday in a report by the House of Representatives Standing Committee on Health and Ageing, called Weighing it up: Obesity in Australia.  I had not heard it before and wasn’t sure what it meant.

So I searched for and found this definition:

“A strange-looking word, it comes from obese plus the ending -genic, something tending to generate or create. It refers to conditions that lead people to become excessively fat — a worrying trend in developed countries, especially among young people, who are eating too much of the wrong things and not taking enough exercise. The problem is variously put down to social causes (too many sedentary pursuits available; fear that the outdoors in cities is dangerous, leading to less cycling, walking and running about) or to the results of our consumer lifestyle (eating pre-prepared meals that contain excessive sugar and fats). The term seems to have appeared in the last decade and is not as yet mainstream, though it is increasingly turning up in newspapers and medical journals.” Source:

The Weighing it up: Obesity in Australia report says this about an obesogenic environment:

Societal changes have created an environment where we are time poor, rely on cars, walk less and have increased access to convenience foods. Maintaining healthy weight has ceased to be a by-product of everyday life, and instead has become a personal project requiring constant vigilance and resistance to widespread cultural and social patterns. (summarised from page 140)

That is true, isn’t it? Our whole way of life is geared towards making us unhealthy, and optimal health is something we have to consciously and actively pursue.

The Weighing it up: Obesity in Australia report also referred to a UK study, the Foresight Tackling Obesities: Future Choices – Project report which can be found at

Here is a quote from Future Choices:

“The common perception is that if only people ate less and did more, the problem of obesity would be solved. The evidence …. shows that this deceptively simple analysis masks the real challenge of achieving that solution. There is an underlying complexity to obesity, which means that tackling it will be difficult and will require a multifaceted approach. Obesity is the consequence of interplay between a wide variety of variables and determinants related to individual biology, eating behaviours and physical activity, set within a social, cultural and environmental landscape.” (page 84)

The Future Choices project report contains a very interesting obesity system map, which attempts to show diagrammatically the complex relationships between the myriad of factors that lead to obesity and the implications for intervention. (Refer to pages 89 and 94 of the report) An examination of these factors shows that many of them are in fact beyond our control – we are immersed in an environment which is making it increasingly difficult to maintain a healthy lifestyle – an obesogenic environment.

However, my take on it is that the situation is not hopeless. A wellness revolution is happening. People are taking responsibility for their own health, and I believe that the demands of many individuals with a common purpose will force changes to government policy, infrastructure, food growing, processing and sales methods, media and advertising, and medical interventions. The fact that we live in an obesogenic environment does not render us powerless to achieve optimal health for ourselves, but it does explain why it can sometimes be such a battle!!

Let me encourage you that YOU are the power in your world. I believe You CAN achieve your health and wellness goals.

It is part of my life’s purpose to help you achieve success 🙂

Please leave me your comments on what makes it difficult for you to achieve optimal health – whether they are internal or external influences.  I’d like to do a future article based on the input I receive.

July 18, 2009 at 3:24 am 2 comments


It’s a double-edged sword when you’ve got chronic fatigue.

You’ve got no energy. You want to be doing things, but you can’t. When you do too much there’s a horrible “whammy” effect – totally drained of energy and a dreadfully sluggish aching body with sore muscles that lasts for days afterwards. There is no such thing as normal recovery time when you have chronic fatigue. It can take nearly a week to recover from even a moderate exercise session.

It doesn’t help to rest. The less you do the less you feel like doing, then the less you are able to do. One of the keys to recovery is to keep trying. My doctor spoke to me about “moderation” and “balance”. He said it just a matter of energy in and energy out. Yeah, right!! All the normal equations just don’t work when you have chronic fatigue. I found it varied on a daily basis. One day I COULD do something, the next day (same diet, same amount of sleep) I just COULD NOT do it! It was so frustrating!

My mantra became – do SOMETHING every day.

Prior to having chronic fatigue I had been working out on a home gym. Once I had chronic fatigue there were some days when all I could do was the stretching session I would normally have done BEFORE I started my workout. If that was all I could do that day, I at least did that. Some days I could do more, and they were good days. You have to reduce your expectations. Your body cannot perform as it once did – you physically hit a wall, and that’s it ….. no more energy.

Don’t wait until you FEEL LIKE working out – you’ll be waiting forever. Your muscles will atrophy, you’ll lose your flexibility and balance and then any movement will be difficult. Do SOMETHING every day. Keep yourself moving and stretching. Keep trying to do more. I often did not feel like working out, I did not enjoy working out, and I didn’t feel great afterwards. But when I didn’t bother to work out – I didn’t feel any better for it. I didn’t have more energy for other things. I didn’t feel positive or powerful or in control. When I didn’t work out I felt more tired and more depressed. I found I was better if I did something rather than nothing.

And by keeping on with it, by doing whatever something you are able to do, and adjusting your diet and nutrition and many other little things you gradually find that you are able to do more…… and more. You feel stronger and better, and gradually you get well.

One thing I MUST mention, as it has been a central factor in my being able to make progress with the exercise, is the use of a non-sugar laden energy drink (EMPACT) to extend my stamina while doing workouts, and a post-exercise recovery aid (SPORT). For more information about these, go to, click on Browse Products, and choose Performance Nutrition. Or contact me on mobile 0418 189 435 or email

There is one other very important part to this exercise session, but I will make that a separate post, called EXERCISE MINDSET.  Stay tuned for this very important factor.

April 29, 2009 at 1:33 pm Leave a comment

Triathlon Report

Hi There!

Today I competed in my first ever triathlon – a womens only triathlon at Hillarys Beach.   When I set off from home at 5.30 am there was thunder, lightening and rain, and it seemed that the weather was going to present a bit of a challenge.  Fortunately the storm was moving inland (east) and by the time we got to the beach (west) it was overcast but fine.   As you can see from the photos, it actually turned out to be a very nice day.

My friend Justine is my inspiration, adviser and encourager.  She did her first triathlon a few years ago.  I remember watching her and thinking “Why EVER would you want to do that?”.  It just seemed like really hard work to me, and not fun at all – although Justine insisted she enjoyed it.  At that time it was just beyond me to even think about doing anything like that as  I was still recovering from chronic fatigue.

My recovery took a boost when I did my first “Great Bike Ride” in November 2007.  I took a few months to train up for it, and the 53 k ride was a huge achievement.   I started training with Rob Cassian’s “Step Into Life” group at Swan View in May 2008.  Rob is a great trainer. The cardio classes really helped develop my running and the strength training built some muscle.  Then in August 2008 I did the 4km section of the “City to Surf” fun run – another achievement.  After doing a second  “Great Bike Ride” in November 2008 I was starting to look for a new challenge and enrolled in the 8 week triathlon training course, starting in January 2009.

I haven’t got today’s triathlon results yet – I will update this post when I do – but I really enjoyed it and was pleased with how I went on the day.  I felt I did my personal best, and I am very satisfied with that.

Justine is the gorgeous young thing in the white T-shirt and white cap that you can see in the photos with me.  My husband Peter was also there to support me, but there are no photos of him, as he was the one with the camera!

Please leave me a comment below, or you can send me an email:

All the best!


March 1, 2009 at 3:38 am 4 comments


You’ve all heard the definition of insanity: doing the same thing and expecting different results.

In my previous blog I talked about TO BE goals, which is vital for sustaining momentum and keeping the motivation thing happening. I asked you to write about your WHY.

Now that you have established your why, this blog will focus on TO DO goals, which are concerned with setting performance goals based on your outcome goals (the how aspect). Figuring out exactly what you are going to do to achieve your goals involves having deadlines and targets and identifying the specific tasks you will perform on a daily basis.

Outcome goals set your direction. They should be written down before you start and preferably shared with an accountability partner who will check on your progress at regular intervals.

An outcome goal would be: “I will reduce my waist measurement by 5 centimetres within the next 12 weeks”. This is a great goal to have, but how are you going to achieve it? What actions will get you there? Setting ONLY outcome goals is a surefire way of failing.

This is where PERFORMANCE goals come in.

Some examples of performance goals:

I will set my alarm to get up at 6.30 am on week days and go for a half hour walk before I start my day

I will go to bed before 10:00 pm to ensure I get sufficient sleep

I will write out a weekly meal plan on Sunday evening

I will eat every 3-4 hours

I will prepare Low GI snacks in the morning

I will stick to my meal plan each day and eat only the Low GI snacks I have prepared

I will drink mostly water – 8 glasses per day

I will eat protein (chicken, fish, eggs, dairy, nuts, beans) with every meal

I will eat produce (any and all fresh/frozen fruits and veggies) with every meal

I will remove processed foods and empty carbs (high GI foods) from my diet

I will keep a food journal to identify problem foods and triggers

I will balance my food intake with my energy output

I will review each day and reflect on what worked and what didn’t work

I will take responsibility for my choices each day

I will see each day as a new opportunity to make good choices

I will take my measurements once a week and report to an accountability partner

Since most of these performance goals involve behavioural changes I suggest you only make one significant change at a time. Trying to change too many things at once is overwhelming.

Tick off the things you are already doing. If there are some ideas you can easily implement, do that.

Then pick one difficult thing and do it for 10-30 days. This time period will establish a new habit for you. Remember that good health does not come from a diet – rather it is concerned with lifestyle changes which can be maintained over time. Once you have mastered one difficult thing, CELEBRATE – reward yourself. Then pick something else and do it for 10-30 days until you have mastered it.

You might think progress will be slow if you only implement one performance goal per month, but think of how powerful it will be if you IMPLEMENT 12 new performance goals in a year!! Won’t that make a huge difference to your OUTCOME for 2009? Won’t it give you significantly different results from what you experienced in 2008?

Some people say knowledge is power – I think knowledge is only powerful when it is APPLIED. You can be a walking encyclopedia on food choices and exercise but it you don’t actually DO anything it won’t help you one little bit. So set and implement some PERFORMANCE goals.

Here’s to your success in 2009.

February 6, 2009 at 1:54 am Leave a comment


If your why is strong enough you WILL succeed. There are two aspects to goal setting: TO BE (why) and TO DO (how).

I will talk about the TO DO aspect of goal setting in my next blog.

In this blog I want to talk about the TO BE aspect – this is vital for sustaining momentum and keeping the motivation thing happening.

We all start off so enthusiastically when we have a new goal, and we have the best of intentions, but sometimes the energy just seems to drain out of it over time. Perhaps we have come up against a big obstacle and are tempted to cave in. Or maybe we find ourselves continually sabotaging our efforts to pursue the goal we say we want and are feeling really frustrated.

Do you want to push through and achieve your goals? Let me ask you some big questions……

What do you want TO BE? What is your vision of yourself for the future? What are you trying to achieve (end result), and why do you want to achieve it?

Having a cause or reason outside yourself or bigger than yourself can be very motivating. For example:

  • I want to be a model for my two boys in how to eat and exercise so as to enjoy lasting health and wellness.

  • I want to demonstrate for my children how satisfying it is to set goals, achieve and be successful in life.

  • I want to be fit and healthy so that I have the energy to engage in activities with my kids.

  • Another motivation for me is that I don’t want to die while my boys are still young (as my mother did). I want to be around to watch my children grow into adulthood and enjoy my grandchildren and great-grandchildren!

My intrinsic (internal) motivations concern things associated with my character: truth-telling, trustworthiness and integrity. When I set a goal for myself, am I going to do what I said I would do? I want to develop a strength of character that has the guts and determination to persevere and to overcome obstacles along the way. I don’t want to be a quitter. I don’t want to get to the end of my life and be filled with regret about the things I didn’t achieve, about the goals I gave up on, about the potential I had but never realised.

What about you?

What are YOUR motivators? What is your WHY??? If your why is strong enough, then believe me you will find a how. If your why is strong enough, you won’t give up. If your why is strong enough, you won’t be derailed. If your why is strong enough you WILL succeed.

If you are having trouble with setting or keeping performance goals (to do goals), then you need to examine your WHY. Make an appointment with yourself to ask and answer the questions above.

Have you put your WHY into words (written it down somewhere)? I know it requires some effort, but this really is a must do. It is so worthwhile.

Allow youself some quiet time to reflect. What will your life be like when you have achieved your goal? What will be different? How will it feel? What will you do? What opportunities that are currently closed to you will open up once you achieve your goal? Describe it. Write it all down in the present tense, as if you have already achieved it. Include as many of your senses as possible in your description, for example (with a fat loss goal) imagine –

  • How much you enjoy the taste of healthy, nourishing foods that support your body.

  • How good it feels to take a deep breath and feel the peace and clarity comes from being mentally energised.

  • How strong your arms and legs feel from your exercise sessions.

  • How light and bouncy you feel when you run now that the excess weight is gone.

  • How great you look in your new jeans!

Get the idea? Then read your goal and the description of how it feels to achieve it every day without fail.

If your why is strong enough you WILL succeed.

Here’s to your success. Contact me: if I can help in any way.

Be your best.

February 5, 2009 at 8:54 am Leave a comment

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