Perfect health, incredible relationships, a career you love, a life filled with happiness, and the money you need to be, do, and have everything you want, all come from the Law of Attraction. The life and the body of your dreams has always been closer to you than you realized, because The Power – to have everything good in life – is inside you. ~Rhonda Byrne~ The Secret
I had the honor to speak at the Get RADICAL Women's Conference with Doreen Rainey two weeks ago in WashingtonDC. I spent the weekend with the most amazing and powerful women. On the last day of the conference Lisa Nichols, author, motivational speaker, and contributor to the book "The Secret" was the speaker to close the weekend. For anyone that has NOT read or watched the movie, it really is a must see/read. It focuses on the Law of Attraction. What you put out to the universe, you receive, hence my title. So why CAN'T we visualize ourselves FIT and healthy?
As I was on my weight loss journey, instead of having my "fat" pictures on the fridge, or on my bathroom mirror, I plastered pictures of Monica Brant EVERYWHERE!. Hey a girl can dream right!!
Inspirational images of Monica motivated me to exercise and eat healthy. Visualization goes beyond inspiration… Visualization is actually a powerful tool that can help you achieve your weight loss and fitness goals…i.e "Law of Attraction".
Start with a clear picture of what you want with a vision statement. When you have goals, you have a destination. Without goals, people tend to be more aimless. It works the same for visualization. You have to be able to see the goal in order to get into the mindset to achieve it. Sit down and write a vision statement so you can get your brain working in the direction of where you want your body to go. Just like companies have mission statements that set goals and direction, you can create YOUR vision statement. Answer these questions: What is your ultimate fitness goal? What does that look like?
Create a fitness vision board: Once you have your vision statement, you can begin to picture it in your mind. So mine happened to Monica Brant, but yours could be an athlete, runner, or even someone you know. Put a collage together with several pictures in a place where you can see it every day, I had pictures of Monica everywhere!! Every time you look at your fitness vision board it allow you to have a constant reminder of how you want to see yourself and how you want to live, even on the days you feel like quitting.
Support your vision with affirmations. I know this may sound a little like the wacko Stuart Smalley from SNL, but trust me it works!! If there are fitness goals you haven’t achieved yet, write out your affirmations as if you have already achieved those things. Your affirmations should describe your ideal goal—even if you haven't reached them yet. The point is to get you in the mindset—to visualize and feel—where you are headed. For example: I am fit. I love to exercise. I am at my goal weight. I am strong and my endurance increases daily. My flexibility has improved tremendously. Exercise gives me more energy. You get the gist. Read your list daily!
Change your vision board as your goals change. Goals change as you and your body changes. As you reach certain goals, you will set new goals. As you do, refine your vision statement and your vision board. Keep recommitting to the process by shifting your vision accordingly.
Imprint goals on your mind with pictures. I know I sound a bit "stalkerish" with Monica…call it what you want… it worked. For five years, she motivated me to change my health, for that I am eternally grateful. Make your future happen by picturing it first!v
Now accepting new Viritual clients. From someone who was 500lbs...Get help from someone who has been there!!
Check out the blog...its not the diet... we need to be accountable to ourself!!
I spent the weekend surrounded by several hundred of the world’s most fit physiques. They were a group of dedicated women who have sculpted their bodies to look “perfect.” A bunch of zero body fat, lean models!!! What a great weekend. Some of you will expect me to say that I hated every single one of them. On the contrary, I wrapped myself in joy of the truth. I will never look like them because I used to weigh nearly 500lbs. I do, however, take comfort in the fact that I control my fitness level and body image. So, I am here to remind you ladies, that you are never too fat to be fit!
Webster’s Dictionary defines “fit” as a person in good physical condition or in good health. What does a fit person look like exactly? Does that mean that you have to be a size 2 or 6% body fat? Over the years, society has really done a disservice to women by defining fit as these seeming unattainable images plastered on magazines, television, and internet.
Three years ago I still weighed in at 340lbs. I walked past the cardio room in the gym everyday in order to see what kind of fun was taking place on the other side of the door. There was a class getting ready to start. I got pulled into my first kickboxing class and my life would never be the same. I was afraid the day I took my first class. I stood at the back of the class so no one else could see me. I really thought I wasn’t fit enough to take this class. People will laugh at me. What if people stare at me? The class is over. I did it. I made it. I didn’t die. I loved every minute of it! From that day forward, I went to every kickboxing class. I loved this class because it was outside of my comfort zone and I could always hide behind the heavy bags hanging from the ceiling if I was feeling self conscious. The best part about the class was I could work on my fitness level, without having to set foot on the damn elliptical machines.
Three months passed and I began to get through the entire class. I was getting in better shape. Suddenly the instructor was moving, and wasn’t going to be teaching any more. There was a notice on the door stating that the class was being canceled due to no other certified instructors. NO! They can’t take this class away. I went home and looked online to learn how I could become a certified instructor. Two months later, I walked to the front desk and said, "Are you still looking for a kickboxing instructor?" "Yes ma'am, but we haven't found one yet." I grabbed a folder out of my gym bag, and slapped a piece of paper on the counter. “You have one now".
In that instant, I moved from the back corner of the classroom to front and center in front of the entire class. With enthusiasm, music and motivation, my class grew from 5 people to a waiting list signup sheet. The experience was life changing, but not without trials. I remember the comments that I would get from some of the gym members. "Are you kidding me? How is someone FAT teaching this class? I'm not taking this class.” “There she is the FAT aerobics instructor." "Come on man, we can get a better workout from your grandma". I would normally just turn away from the hate to avoid anyone seeing my eyes swell with tears. Standing at nearly 260lbs in the front of the packed aerobics room, I set out to teach the best kickboxing class my students had ever received. That was my goal every time we started. Sweaty high fives were given to each student as they exited the class room. The words on the way out of the class are the ones I try and remember the most. "Great class today. That was awesome!!
The moral of my story is pretty simple. You are never too fat to be fit. Fitness is not defined by the pictures on the magazines or the images we see on television. Our fitness level is something that we can control and we must control.
Three ways improve your fitness levels ladies. We spend so much time obsessed with the way we look, when we could be obsessed with improving our fitness levels.
Take a class: Don’t be afraid to take a class you have never taken. Step outside your comfort zone! Spin class, Zumba, or Yoga, are great classes to take. It sure beats getting on the treadmil!
Sign up for an event: Rather than focusing on the all important number on the scale, set a fitness goal that forces you to track your fitness level. You can do anything from training for a 5k walk to competing in a triathlon.
Start a neighborhood walking club or bootcamp: There is nothing like working out with friends and family. They help keep you accountable and you will all get FIT together!
I may not be a size 2, or 6% body fat but that doesn’t mean that I am not healthy. We all come in different shapes and sizes. We all want to look our best. Who is to say what your best is. A healthy body should not only be determined on how you look on the outside. It is about embracing who you are and how you feel about yourself on the inside. Remember, you control your fitness level and body image. Society should not determine whether you feel or look fit. Embrace your body and strive to be the best you that you can be. I will not compare myself to anyone else anymore. I am here to remind you ladies, that you are never too fat to be fit!
When I was 500lbs, I wanted to become a bodybuilder. I really couldn’t explain why at first other than their bodies were on the opposite end of the fitness spectrum than mine. I soon realized the discipline to a lifestyle of dieting, training, self motivation and commitment were the keys to bodybuilders success.
I purchased a magazine subscription to FLEX, Muscular Development, and Oxygen. I would read them cover to cover, and instead of having my fat picture up on my mirror or my refrigerator I had pictures of Monica Brant, Ronnie Coleman and Yaxeni Garcia. I dreamt of attending the Arnold Classic or Mr. Olympia one day. I just wanted to be in the presence of these athletes that I had admired for so long. At 500lbs, I dreamed of getting on stage. So I started on my journey. I became a member of bodybuilding.com. I was too embarrassed to have a profile on bodyspace, but I was able to read, research and train as if I were really going to be a bodybuilder. I had family and friends laugh at me when I told them what my goal was.
I did it. I am a female athlete. I competed in a fitness competition and I have been featured on the cover a few magazines. My life is consumed by my passion to teach others the lessons I have learned. I spend my days eating six or seven times day. I train for 2+ hours per day and along with my purse, I carry around a gallon of water wherever I go. I make sure I get my eight hours of sleep. Because of the sport of bodybuilding, I have LOST 350lbs!
My life as a female athlete is stressful enough, but I am also a mom, wife, and business owner. This is what I do in my “extra time”!! I have taken the best aspects of the sport of bodybuilding to help me change my body naturally (no enhancements). Open the biggest cabinet in my kitchen. Next to my children’s fruit snacks and poptarts, you’ll see a few bottles of CLA, surrounded by 3 huge containers of protein powder (to ensure that I NEVER run out), L-Glutamine and a multivitamin. Look around, staring back at you, on the countertop, is an enormous box of oatmeal from Costco… along with at least 4 more gallons of water, one for each member of the family… and yes they are labeled. Now open my fridge. Awww… were you looking for a soda?? SORRY, all I’ve got is chicken, Gallons of Lana’s Egg Whites, broccoli, and some steak for that special occasion. My idea of a good time involves a squat rack, leg press and a bucket for vomiting after each grueling set…
I know what it’s like. You are hungry and HAD to stop by McDonalds because there wasn’t anything healthier around? I understand. I would do the same thing… if I didn’t have a trunk-full of pre-made chicken with sweet potatoes and a purse-full of tuna packets with me at all times! On my hectic days, I eat 80% of my meals cold and usually in my car or in the gym waiting to train my next client. Does your lady run to the restroom to “freshen-up”? I do the SAME!! Except “freshen-up” means “down a shake” in my language — not “reapply mascara” as it does in hers.
Some like to refer to us women as training in a “girly” way with “no athletic ability. Just a bunch of “cardio bunnies” prancing around in matching workout clothes and leg warmers. I’m not one of those ladies. Why the bitter undertone, you ask? Come train with me — or better yet, spend a day living my life.
So what makes me want to train so hard? Do you think I want to have manicured fingernails and callused hands, wear a ponytail 90% of week or change clothes 3x per day? I train because I want to watch my body transform and I want to meet my goals and show others that anything you set your mind to… you can do. Old-school training does it best for me — Deadlifts, Squats, Rack Pulls, Barbell Rows and the good old Bench press. I bust my ass, lift over twice my weight in most of those compound movements I just listed. Yet somehow, when I told family and friends my goal…. They all laughed. The Haters! You know the kind. The ones who want to watch you fail, or don’t think you could ever do it. They drive me to be better. So thank you HATERS…for the motivation!
I learned a lot about who I am through my journey. I have determined that the iron, the treadmill, and cold chicken breasts have helped shape who I am and my love of the sport. I learned that I definitely do not give up easily! And hell, if I can lose those 350lbs or leg press 1045lbs for 10 reps… I sure will have no problem dealing with just about anything else life throws my way!
So the time has come. I have waited six years for this moment. I am attending the Arnold Classic this weekend. I will be in the presence of athletes that I have admired for so many years. I am not only going as a spectator and fan, but I found the courage to post a profile on bodyuilding.com/bodyspace and was featured in their book Body by Design. Bodybuilding.com has asked me to be a special guest at the Arnold Classic to be a part of their booth. Truly, a dream come true! I can not begin to tell you. I haven’t made the bodybuilding stage yet. I will….some day. A human body is a machine, controlled by the mind. If the mind believes it, the body will achieve it. At least that’s how MY mind works. You know — the mind of a female athlete!
Women have it all wrong when it comes to weight loss. The average woman when she joins a gym looks at how many treadmills there are and the aerobics schedule to see if there are classes that fit in her schedule. When women want to lose weight they torture themselves with repetitive movement for hours on end spinning their wheels or running to nowhere like a hamster in a habitrail! If you take a look at all of the women walking on the treadmills you'll notice none of them have the body most women want.Â
The problem is that most personal trainers haven't figured it out yet either. They get a female client who hires them to change their body and they think, "Oh man...another one of those stupid toning programs in the ladies only section with the pink dumbbells doing lots of reps..." Most trainers don't realize that they need to challenge women to get their bodies to change and to stop being afraid of pushing her to gain muscle to boost her metabolism to change the way her body looks, permanently.
Weight Loss Program the average woman does:
Â·Â Â Â Â Endless hours of cardio or aerobics classes
Â·Â Â Â Â Avoids strength training because she doesn't want to get "big and bulky" or maybe she uses some rinky dink pink dumbbells to "tone" for lots of reps
Â·Â Â Â Â Cuts back her diet to practically starve herself
Â·Â Â Â Â Focuses on the scale weight and a number she wants it to say
What works about this plan: NOTHING!
What is wrong with this plan: EVERYTHING!
She will lose weight but it will be a mixture of muscle, water and maybe some fat so she'll end up looking like a smaller version of her same self but in the process she will have dropped her metabolism so there will be no way she can keep the weight off and will gain it back guaranteed. This is the cycle most women have been through many times throughout their lifetime. Â Yet, when they want to lose weight they do the same thing again. The definition of insanity is to do the same thing over and over and expect a different result.
Weight Loss Program the average Women SHOULD do:
Â·Â Â Â Â Metabolically demanding full body strength training program lifting challenging weights. This should be their priority workouts 2-4 days a week.
Â·Â Â Â Â Boost their intensity and drop the duration on their cardio sessions performing interval style workouts for no more than 30 minutes at a time.
Â·Â Â Â Â Fuel their body with healthy food every couple hours getting their metabolism revving.
Â·Â Â Â Â Focus on how her clothes fit and how she looks and feels and not on a number on the scale. Focus in Fat Loss, not Weight Loss.
What works about this plan: It will boost her metabolism, it will change her body, it will make her feel confident about herself, she can eat and she will be able to maintain her new body!
What is wrong with this plan: NOTHING!
To really change their bodies permanently women need to start checking out the strength training floor. They need to get out of their comfort zone and push their bodies beyond what it is used to. No more walking to nowhere on the treadmill! I am not talking about bodybuilding routines where you split up each body part and bomb and blitz the pecs or pump up the biceps. It is not necessary for a woman to isolate any muscle group to get the defined look she wants.
Instead a woman should do a full body, metabolically demanding program in which she alternates between an upper body compound movement such as a push up or chin up with a lower body compound movement such as a squat or lunge. Keep the rest periods short and use a weight that is challenging. Use 3-4 pairs of exercises working out for no more than an hour at a time.
The woman with toned arms and defined legs looks that way because she has the very thing most women are terrified of, muscle. They are so afraid to lift weights in fear of bulking up that they never get their bodies to look the way they want them to. They have it deeply seeded in their subconscious that as soon as they touch anything over 10 pounds, they will sprout humungous muscles! Even if they do use weights, they probably still aren't lifting heavy enough and pushing themselves hard enough to get the look they want. Most women don't know what their bodies are capable of and tend to not push themselves hard enough. There was actually a research study done on this where they showed that women when left to train on their own, lifted loads below what they were capable of.
Maybe it is because women have been conditioned our whole lives to exercise from the point of view of what we "can't" do, rather than what we can do. Women grew up doing "girl" push ups, because we were told we "can't" do actual push ups or hanging from the bar instead of a chin up because girls "can't" do chin ups. The first woman to run the marathon had to sneak in dressed as a man because women "can't" run a marathon, and that was only in the 70's, not that long ago. Women "can't" lift too heavy, they will hurt themselves. We still subconsciously hold ourselves back when it comes to training whether we realize it or not. We need to start training from the standpoint of- What CAN you do? How much CAN you lift? How strong CAN you get? And stop letting "can't" enter our vocabulary. As women start to push themselves in the gym, lifting weights and building lean muscle tissue, their metabolisms will be revving and they will be the toned, defined body they have always wanted.
So how do you get your body to change? You have to lift enough weight to build muscle to increase your metabolism, fuel your body with healthy food and turn your body into a fat burning machine. Stop pounding your body with hours of cardio and stop starving yourself, I promise if you do it the right way, you WILL see results!!
We think of creative people as being inspired and ask about their work. What inspired them to paint, draw, or produce this piece of work? Usually the answer is: a book, poem, film, experience, person or a place. Something else or someone else inspired the artist or the songwriter.Â
But what about the person in a regular job? Â Â
Inspiration is a desire to live life without flinching. Try taking a risk, even if you might fail. Try acting on your emotions, creativity, ability and your beliefs. Take criticism but have the faith in yourself to do it anyway. Itâ€™s hard work, but then hard work never killed anyone (or so my Dad says).Â
You can begin to see that if nothing inspires you or excites you or lights up your life you are really missing something. You are just like a robot performing task after task.Â
What inspires me, is the thought that I am more than my body. My limitations are only down to my thoughts. Thus I want to keep pushing the boundaries to find out what is there. I want to find out what I can communicate to the world. I am inspired by the fact that through what I do I may enable another person to open their mind. To remove the blinkers and reach their possibilities.Â
Inspiration is linked to innovation. To introduce new ways of seeing things. Inspiration is a way of understanding the essence of ourselves. Understanding who we are and what we dream about. Whatever it is that inspires you, it is the core of your very being.Â
So what is it? When we tap into whatever it is that inspires us we are able to share our ideas, thoughts and emotions.Â As we share and show our dreams, emotions and ideas and thoughts then we gradually become to understand the person we truly are.Â Â
Can you really live without knowing what inspires you?Â
Through years of hard work...I made transformation of the week....I needed this to motivate me again.. been at a pleateau!
This is in response to Mrsbaglady's BLOG post "/mrsbaglady/2009/11/10/wow-iam-shocked-2/?comment=1
I am not sure really how to respond to this. I AM THE WOMAN ON THE COVER OF OXYGEN MAGAZINE "Off the Couch". I had a rollercoaster of feelings come over me as I read Mrsbaglady's blog. I was sadened first that she had to go through that. When you are over weight you deal with society in a different way than if you are "fit". Why do people think it is ok to make fun of, tease, call names or make someone feel bad based on their weight or body image. I can't imagine that that same cashier or the ignorant douche bag in the line behind would have made fun of someone with a disability or in a wheelchair. Food is an addiction just like alcohol or drugs, so are they going to make a comment to the alcoholic standing in line with wine, beer or a 5th of vodka? HIGHLY DOUBT IT. So with that said....second feeling was MAD! So I would be willing to take a quick trip to OH to go back to the store with Mrs. Baglady and have a personal face to face meeting with the cashier. Remember some people treat others the way they do.. because they are truly unhappy with themselves.
I can assure you that it was not easy... it didnt happen over night..it took me 4 1/2 years. I got my butt up off the couch and decided that I needed to change my life and make it a lifestyle.. not a quick fix, fad diet, as we all know they don't work! YES... I went from 490lbs and LOST 340lb. with only diet, exercise and ALOT of blood, sweat and tears! There will always be people that try to tear you down, and keep you from reaching everything you KNOW you are capable of... You need to surround yourself with positive people with similar motivations and inspirations. There are days that are harder than others. I have those days all the time... I reach out to my bodyspace family.. or my bodyproud family.. and they talk me off the ledge because it is so easy to listen to those people just like those in the grocery store!
Yes, haters come in ALL shapes and sizes and I have learned over the years...WHY are they haters? Because they aren't happy with themselves? Because it makes them feel better to make fun of other people? I have some quick comebacks for those folks...email directly and I can share those with you!! or is it because I am actually doing something? I dont need anyone's help but those I CHOSE to surround myself with...and I can tell you... for all of those people that have been haters ALL my life, for those who are WORKING as a cashier in a grocery store..for the man in line standing behind you...and anyone else who did not have faith in me.... and continue to be haters and thought I could NEVER do it... all I can say is "LOOK AT ME NOW!"
P.S. I think a Roadtrip to OH is in order!!!
Here it is.. the Cover. It will be on stands October 6. Thank you all for your support and advice in getting me ready.. it was a BLAST!
I know it has been awhile since I posted.. It has been a crazy month! Last I posted was about my photoshoot for Oxygen Magazine.. and everyone was so great about posting their comments on how to prepare for this...thanks to you all!! Here is a Link from Oxygen Magazine... it hits the stands October 6.. make sure everyone picks up a copy!
Ok.. so I am only 5 days away from the photoshoot.. I have carb depleted...I feel like a drowning fish with the amount of water I am drinking...My training sessions in the gym have never been better and more focused...
So I ask my self..what is really going on. For the past 5 years, I have had to seet weekly goals for myself. When weighing 490lbs.. every week is a struggle to get through, with exercsie and nutrition... so each week I would set a weekly goal for me to shoot for. Since losing 340lbs, the past 5 months... I have just been going through the motions...eating...workouts etc. I have no weekly goals anymore... my ultimate goal is to compete.. but I feel like I have such a long way to go before I actually can get on stage... But I realized... after getting a call to do this photoshoot.. and having to set a goal... (3weeks from the time I got the call to time I fly to Toronto) was not a lot of time.. but it really lit a flame under my A$$ to have that goal again.. something to motivate me... and keep me really focused... this is how it must feel for all of you competitors!
I am going to get there...on stage...if I can lose 340lbs.. I can get on a stage..in one of those tiny bathing suits...(i think I just threw up a little) and do it... I dont know where to start.. but getting back on track and having a finess goal...really can help keep you focused and on track!!! GOod luck to you all that have shows coming up...remember that day you are hungry...tired...sore and frustrated... you are amzing.. adn the transformation you have to put your body through is all worth it...when they call out your name and number to come out on stage!
Now that the weather is warm, I’m finding myself drawn more and more to “summer-type” foods. Some of you know I am a smoothie-lover and so is my family. Whether it’s for breakfast, an afternoon pick-me-up or an evening snack, smoothies can be high in vitamins and low in calories. And I do love fresh fruit, but frozen fruit works great for smoothies because it’s affordable and makes the smoothie thicker. I’ve always got a half dozen bags of frozen berries and such in the freezer!
Here are 2 of my 50 recipes for Smoothies. There is just something about mangos, oranges and berries that feels tropical to me and these 2 recipes are from the Light & Fit section of my book. (There are other recipes for muscle building, meal replacement, energizers, and immunity boosting.) Remember you can add any of your favorite protein powders to any of these!
Orange Tango 1/2 cup Frozen Mangoes 1/2 cup Frozen Peaches 3 oz Nonfat Vanilla Yogurt 1 cup Orange Juice Servings:
1 Nutrition (per serving): 228.8 calories; 2% calories from fat; 0.6g total fat; 2.5mg cholesterol; 44.1mg sodium; 878.3mg potassium; 54.0g carbohydrates; 3.3g fiber; 43.8g sugar; 50.7g net carbs; 5.4g protein.
Berry Light Breakfast 1/4 cup Frozen Blackberries 1/4 cup Frozen Raspberries 6 oz. Vanilla Nonfat Yogurt 1/4 cup Instant Oatmeal - Not Cooked 1/2 cup Soy Milk Servings:
1 Nutrition (per serving): 221.0 calories; 6% calories from fat; 1.7g total fat; 7.5mg cholesterol; 140.3mg sodium; 276.4mg potassium; 39.2g carbohydrates; 5.5g fiber; 17.9g sugar; 33.7g net carbs; 12.9g protein.
Being in the fitness industry you hear a lot about “goals.” And, I do believe that every exerciser needs goals. Having a goal keeps you motivated and clarifies what you are trying to achieve with your efforts. As you attain each goal, you gain encouragement and further motivation. And with the Olympics ending soon, setting goals and achieving new heights seems appropriate. Here are a few of my ideas on how to set your goals and then achieve the results you want!
Make your goals measurable. A vague goal such as “I want to be fit” gives you nothing specific to shoot for. “I want to lose 2 inches off my waist by December 1st,” on the other hand, is a meaningful, measurable goal. If you’re still struggling with your goal setting, explore some of your beliefs and thoughts about exercise and the state of your fitness. Suppose you think to yourself, “I’m unhappy with all the weight I’ve put on” as the main reason you want to get fit. Visualize why that weight is making you unhappy. Is it because you have a closet full of clothes you can’t wear? Is it because you can’t play with your kids or grandkids without feeling pooped? Then set a concrete goal: “I want to be able to play with the kids in the park for an hour straight by October 30th.” Or “I want to wear my favorite jeans by September.” Being able to close that zipper is a pretty measurable goal!
Whatever goals you set, give yourself a reasonable time frame to accomplish them. Everyone wants to drop 15 pounds by Friday, but it simply isn’t realistic. The recommended healthy, sustainable weight loss is 2 pounds a week. Those first two pounds won’t elicit cries of “Oh my gosh, how much weight have you lost?” But after 4 to 6 weeks, you’ll have dropped two sizes and those results will be obvious to everyone.
Set “stepping stone” goals. If your goal is a biggie—say more than a 25-pound weight loss—set short-term weekly and then long term monthly goals to keep you moving in the right direction without getting discouraged. As I said, aiming for 1 to 2 pounds a week is a healthy, reasonable, and more important, sustainable goal. Basically you want to have stepping stones to celebrate on your journey to a healthy, fit body! And lastly, journal your progress each day, week, etc. Set up a reward system for reaching weekly goals and monthly goals. Maybe each week, you treat yourself to a movie if you did well. Maybe each month, you treat yourself to a massage if you achieved your goals.
In the words of Ralph Waldo Emerson, “Nothing great was ever achieved without enthusiasm.”