Category Archives: habits and mindset

Intentions, Actions, and Accountability

Happy New Year!

I’ve been quiet for a long time. I know. 2017 was a bit of a roller coaster ride for me physically, emotionally, intellectually, hormonally. You name it, 2017 hit me like a ton of bricks. Some good, some not so good, but I made it through mostly unscathed and now I’m getting the gears oiled up again, and making my plans and setting my intentions for the coming year.

As time passes and we grow, learn, age, have people and relationships that come and go, the one constant is us. You. Me. I. Your life, your thoughts, your behaviors, your actions, your intentions are yours and yours alone.

It’s easy to lose sight of that sometimes in the busy world. But, when we talk about health, particularly exercise and nutrition, it seems even easier at times to lose site of the day to day actions that are needed to keep strong, fit, healthy, uninjured, clear headed, present, rested, and ready to tackle any BS that we may encounter on the daily.

I’ve been thinking a lot lately about the words that I use on my website, for my training ideology, and for my general approach to fitness. Movement. Mindset. Mastery. And what that means in a changing life. And how to utilize and incorporate this idea into our overall well being. I speak the words, and I understand what that means, but have I done a decent job of relaying this idea to my clients? I’m not so sure but I’m going to try again now.

I wanted to take these words and my approach to holistic fitness, nutrition and habit building and turn them into a practical, usable daily checklist to help all of us achieve our intended outcomes this year and every year from now on. 

Movement, habit building (or changing) and our mindset all work best when they work together. If you exercise but are just going through the motions and doing it because it’s what is expected these days, you probably won’t achieve your goals very quickly or at all. If you try making a habit change but only stick with it for a week or so, same thing–nothing will really change and we’re back at square one over and over. Most of us operate on that level, quite frankly. We want to see changes, but are not willing to put in the work. We want to see results, but half-ass our workouts. If you can relate to this even a little, keep reading and keep an open mind to trying something different.

This checklist is about making deliberate choices each day, being consistent, being mindful, holding yourself accountable, and allowing for flexibility because to truly make a long lasting change is very hard. It takes a ton of time. It takes making a lot of mistakes. It takes a lot of trial and error. It takes facing yourself and your choices with honesty. I believe wholeheartedly that this is the best way to stop the cycle of guilt, shame, dis-association or neglect that can often be a result of mindless activity or yo-yo dieting.

There are three parts to the checklist. A daily movement intention. A daily habit intention. And a daily mindset check-in.

I’ve attached the form below for you to use if you’d like to.

For each, it’s simple. Declare your weekly intentions. Write them down. Then mark each day with a check mark or whatever works for you so that you can see in plain writing how you’re staying on track, what areas may need some work, and how you may need to adjust your intentions to meet your needs realistically.  

A big part of this is Mindset. It’s not about forcing you to think differently or act differently, or to tell you what to do but to simply first acknowledge your feelings, moods, attitudes and reactions to your choices. Then to accept, with honesty, your role in your life and then to make deliberate choices to change, alter, shift, or trash things that do not work for you. And lastly to DO the things that do actually work for you and make you feel good. 

The photo here is my own fridge. These words are a simple reminder to me to check myself. To check my attitude that I know does not serve me. I need a little reminder sometimes to behave better, to not be a jerk to people, to not take things personally, and to conduct myself in a way that is kind and helpful toward the people that count on me to help them feel better. For me, this is a very simple and easy way to check myself everyday, everytime I see this on my fridge.

Your strategy can be whatever works best for you, as long as it serves your intentions and it keeps you on the path toward your desired outcomes. For example–if you want to lose 10 pounds or Deadlift 200 pounds, there will be daily actions that will need to be taken in order to attain these goals. If you discount your mental state and attitude your results will slow or not happen at all. All three parts are equally important.

Move everyday.

Be consistent with your habits everyday.

Check your attitude everyday.

Hold yourself accountable with honesty, don’t get bogged down by missteps, and celebrate any wins no matter how small or big.

Movement. Mindset. Mastery Checklist

I hope that if you want to use this to help yourself, that it does help and that it makes sense. I’m always open and available to answer questions or to help you get started.

Let’s make 2018 better in all areas of our lives, starting with You First!

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