Why I Created the 90 Day Challenge

Why I Created the 90 Day Challenge

Why I Created the 90 Day Clean Eating Challenge

Last year I hosted a 30 Day Fitness & Nutrition Challenge both on-line and in a Private Facebook Group. It was tremendously successful. I discovered that even on-line and virtual clients could achieve the same success that my coaching clients have achieved in the past. At the end of 30 Days even though clients had achieved results and recognized this program wasn’t a diet but a lifestyle, they wanted more.

  • 30 Days was a GREAT jump start, but not long enough to achieve longer term goals that many clients had of wanting to lose more weight than would be healthy in a 30 Day program.
  • It’s fairly easy to eat a certain way for 30 Days, but the real goal is to achieve long-term, sustainable results with healthy life-style choices—this takes longer than 30 Days
  • Successful Clients with the program ASKED for more support
  • I made this a 90-Day Program because by the end of 90 Days, most clients will have encountered some challenges that could throw them off-track. A 90-Day program gives them the support they need to learn how to stay on track (or get back on track quickly) when one of these challenges occurs. Be it travel, a life event, stress or hitting a plateau—I can coach you through that.
  • I wanted to make this information and this program available to as many folks as want it, and give them an easy way to get the support and accountability they need, and access to a coach (me) who can help them identify the small changes that will make a difference in their success in the program. (Although the program basics work for everyone, it is not a one-size-fits-all deal.)
  • Last, but certainly not least—last year I committed to providing this program again. Life circumstances delayed me from putting the program up last year, but I did not forget my commitment. I’m still adding resources and will continue to do so—but what we need it up and running right now!

NOTE: I’m putting the resources up in a way that they will be “evergreen”, meaning you can choose your own start date and you’ll still have the resources available to you in your own time. This means you can STILL start out with a 30 Day Commitment to the the program if you wish, and when you are ready you can jump back in at any time.

So, please fill out the form below to sign up, get the information you’ll need. Don’t hesitate to ask questions by posting comments or even contact me through the Private Facebook Group.

So for now … I hope you’ll sign up and I look forward to having you join the group on the way to Optimal Health & Fitness.

Thank you,


90 Day Clean Eating Challenge

90 Day Clean Eating Challenge

Sign Up Today!

See what can happen in 90 Days when you make yourself and your health a priority. Sign Up for the 90 Day Clean Eating Challenge! Lose weight, improve your energy levels & feel great.

Get access to the Quick Start Guide, a Weekly Fitness & Nutrition Journal, our shopping lists, simple and easy meal ideas, and best of all, access to Private Facebook Group where you will receive daily support & motivation. This is not a diet, it is a lifestyle, and once you learn the secrets of making your body work for you, you will see just how easy it is to get permanent results using easy and sustainable strategies. You’ll be eating REAL food, and no more starving yourself!

Sign up below, or visit this page to see what other people are saying about the 90 Day Challenge!

90 Day Challenge Fast Start Guide

90 Day Challenge Fast Start Guide


Welcome to the

90 Day Clean Eating Challenge

 Please be sure and read the 90 Day Clean Eating Challenge Guidelines Below.

First Steps:

  1. Pick your start date. The challenge has been designed in a way that you can start on any date that works for you. If you have a special event or trip coming up, you may want to pick a start date after that even.
  2. Take your measurements & your photo You will find a baseline measurement form in the Weekly Fitness & Nutrition Journal which you received when you signed up. Recording AT MINIMUM your weight and waist measurements; taking before pictures is highly encouraged! Take a front & side and photo in form fitting clothes or a sports bra/swimsuit. If you are serious about getting on the right track you will be SO glad you took your baseline measurements and have a BEFORE picture on your way to a healthier lifestyle and your Ultimate Fitness & Health.
  3. Plan a Shopping Day & A Meal Prep Day. By now you have had plenty of time to review your meal plan & shopping list. Note: You don’t have to use all the meals, just the ones you like! Plan a shopping day before your start day, and then designate a “Prep Day”, if possible the day before you start. I plan a “Prep Day” every week, where I cook some items in bulk and prepared some meals in advance. This way you will have foods and meals available through the week.
  4. Have a Back Up Plan Create an Emergency Food Stash, and keep some of these foods available in your briefcase, purse, car or at your office. Often when you are on the go it is difficult to find foods that are protein rich and don’t have too many refined carbohydrates, unhealthy fats or other additives that you don’t want or need. If your goal is to keep your nutrient ratios in line and eat the highest quality of foods, then your best option is to plan for the unexpected. Always have some snacks available for the unexpected or times when you can’t prepare. Here are a few options I keep on hand:
  • RxBars – Complete Protein, Fat & Carb in a bar with all natural ingredients and no added sweeteners.
  • Chomps Beef Sticks
  • Epic Bars
  • Single portions of olives (healthy fats)
  • Boiled Eggs
  • Apples
  • Dried Fruits with no added sweeteners
  • Nuts: Walnuts, Almonds, Cashews, Pecans
  1. Check in to the Private Facebook Group EVERY DAY and check in. This should take 5 minutes tops! This is where you will also be able to interact with Kay and others participating in the 90 Day Challenge/ In the last challenge, it was apparent that the people who participated got results!


90-Day Challenge Daily Guidelines


  1. Eat your first meal within an hour upon waking.
  2. After your first meal, eat every 3-4 hours throughout the day. If you are hungry in 3 hours, go ahead and eat. Don’t go longer than 4 hours between meals, and if you do not feel ready to eat in 4 hours, then eat just half a meal. You should feel “ready to eat, but not starving” when it is time for a meal; after eating you should feel “satisfied but not stuffed”.
  3. Weigh and measure your food portions for the first 2 weeks, until you feel comfortable with knowing what a correct portion is. I recommend you purchase a food scale if you do not already have one.
  4. Stick to the menu! You may repeat meals through the week based on your personal preferences. This means you do not have to use or eat all the meals. Any meal on the program can be eaten at any meal or snack time so long as you eat every 3-4 hours during the day.
  5. Drink at least half your bodyweight in ounces of water each day. This means a 150# person should drink a minimum of 75 ounces each day. It is okay to add lemon to your water if you wish.
  6. Exercise at least 30 minutes EVERY DAY! If you already have an exercise regimen, then great. This may be a great time to add something new or change it up a bit. If not, pick something you will enjoy and stick to. If you have not been exercising at all, even getting out and walking 30 minutes a day is a great start! Recently, HIIT (High Intensity Interval Training) has been reported to be the best exercise tool for weight loss, but it is not appropriate for everyone. Try to incorporate some strength training into your workout as well for best results. We will post some fitness tips and sample workouts for those of you who would like some new ideas.
  7. I recommend that everyone take a liquid multi-vitamin every day … read my article, A Word On Supplements  to learn what I recommend and which supplements I am currently using.

You may want to print out this post and keep it with you or in your Journal for reference.

Join Our Private Facebook Group

If you have not already done so, Sign onto Facebook and “JOIN” the 90 Day Clean Eating Challenge Facebook Group—you will be approved by a team expert. Only those who are in the group will be able to see the posts, comments and be able to access the “Files” section. Here you can also interact with Kay, other experts & participants on this page.  Be sure you have the Notifications turned ON in the Facebook Group page. Just click where it says “Notifications” under the cover photo and check Turn “ON” and choose “All Posts”.

What Is Clean Eating?

What Is Clean Eating?

What is Clean Eating?

I’ve used the term, “Eating Clean” for a long time. I didn’t even realize how common it had become until I saw the Clean Eating Magazine, which delighted me! Clean Eating means eating a diet that is made of Natural and Unprocessed Foods, free of added sugars, refined grains and other additives. When you eat a “Clean” diet the focus will be on fruits, vegetables, means and healthy fats in their most natural and unprocessed form  That used to be pretty easy. Just cut out the refined carbs (sugar and flour) and processed food and get back to basics eating REAL food, as close to the way mother nature made it as possible. Well, as our commercial food supply has evolved things have gotten a little more complicated. How so yu may ask?

Now, in order to get the “cleanest” most nutritious foods, the way mother nature intended us to have them, in addition to sugar & sweeteners (that go by a lot of different names—read my article on Sneaky Sugars in My Pantry), and refined wheat and wheat products (and wheat has become way over hybridized), there is GMO food, a ton of pesticides and much of our meat is raised and produced in a manner that doesn’t support or honor the life of the animal and we end up consuming the result of animals being raised in CAFO’s (Confined Animal Feeding Operations) which have been fed on GMO corn and popped full of hormones and antibiotics that are passed on to us in their meat or dairy products. Over the last 3 decades more and more people are becoming allergic, intolerant or sensitive to many of these mass produced crops. More and more of our population is becoming sensitive, intolerant or allergic to these over-hybridized, GMO crops, most of which by the way are subsidized by our government, which makes them CHEAP to produce. So … what t do? I’m going to lead you through some information and some steps that you can follow.

Instead of eating pizza, pasta, bread, cereals and fried foods, a clean diet will consist of meals like steamed broccoli and grilled chicken, omelets, steak, baked potato and salads with dressings made with healthy fats. In essence, it’s going back to how we used to eat before there were grocery stores packed full of processed foods, ready to serve microwavable meals, and fast food restaurants on every corner.

The idea behind eating clean is to get back to consuming fresh, unprocessed foods that are nutrient dense. In my mind, this includes avoiding foods with GMO products, added sweeteners, and foods that have been irradiated so they don’t spoil while they get shipped from other parts of the world to our local grocer. It may be impossible to eat local or organic foods exclusively, but the more you can, the healthier and more nutritious your food will be. The main reason for choosing to stick to a clean eating diet is to support your optimal health. As an aside, eating in this way also supports our local growers and farmers who grow crops and raise animals in a healthier environment, and in the end this supports having a healthier planet.

How “clean” you make your diet is up to you. You have a lot of choices here. To some, eating clean may mean that they only consume completely unprocessed foods. Others may reduce or eliminate all food products with refined grains and added sugars and sweeteners. I’ve got a new definition and option for you. Pick 30 days, and eliminate all grains, legumes, dairy products & sweeteners. Yep, this will pretty much eliminate all processed foods, and most refined carbohydrates. In addition, it will eliminate most foods that are causing symptoms due to an intolerance or sensitivity that you may not even realize you have. This will eliminate not only all sweeteners, but corn & corn products, wheat & wheat products, soybeans, peanuts, vegetable oils. You may already be asking, “So what will be left that I can eat?” Just wait and see. There are so many really delicious food options to explore, and since I tried doing this I’ve discovered that I’m eating a more varied and delicious assortment of healthy foods. I’m naturally eating more protein, healthier fats and a bigger diversity of fruits and vegetables than before. You’ll be filling your plate with plenty of raw or cooked vegetables, including potatoes or winter squash, delicious meats and rounding it out with healthy fats and a little fruit.

You may think it’s hard to find healthy snacks or meal replacements for when you are on-the-go, so I’m going to share with you some delicious options that I’ve found to keep in my Emergency Food Stash (EFS). My favorite meal replacement bars are now Rx Bars, with all REAL food; I’ve found some protein bars and sticks with REAL meat (EPIC Bars and Chomps Sticks, for an example), small packages of olives (for fats), and of course dried fruits, nuts and seeds. Most of these options even are organic, non-GMO, or come from Grass Fed Animals! When it comes to drinks, water and herbal teas are the best. I like to infuse my water with fruit. My favorite infusion is to add one slice each of lemon and orange to a 28 oz mason jar of water. Black coffee is another good choice (only it does not count towards your daily water intake since it is a diuretic), and I’ve found a couple of good non-dairy creamers. My favorite is a product called NutPods.

It might take a few days to adjust, and you may even experience some symptoms as your body rids itself of all the added sugars and processed food products. Pretty soon though, you’ll be enjoying the benefits of eating delicious real food.

In addition to some of the resources I’m giving you in this article, I’m going to give you some ideas that may help you when you start to miss your favorite processed foods. You may think that packing a lunch is hard when making a sandwich isn’t an option. And how are you going to go without bread or your favorite pasta dish? Here are some quick and easy ideas to get you started.


Clean Eating, especially if you’ve decided to eliminate all grains for 30 days, will eliminate all pasta (or at least pasta as you know it 😉 )

Real Food Is Always Better Than Fake Food

Real Food Is Always Better Than Fake Food

Real Food and Real Results

“Real Food is Always Better than Fake Food!” This has become my signature statement for choosing healthful and nutritious foods. Mother Nature knew what she was doing when she created our food supply. The closer you can get you food to the way Mother Nature created it, the more nourishing and healthier it will be for your body. This means whole grains, locally grown fresh fruits and vegetables in season; foods that come without packaging or bar codes and only have one ingredient in them. Refined, processed and packaged foods, foods that have ingredients that you don’t recognize and can’t pronounce, foods that have additives and preservatives, or have been genetically altered (GMOs) or irradiated are not the best choices. If you choose real food over fake foods it will also eliminate the need for substitute foods such as diet sodas, low-fat dressings processed cheese food (not even real cheese). In general these diet foods have had something taken out of them and had it replaced with something even less healthy. So, whenever you have a question about the healthiest choice, or the latest fad, just remember: “Real Food is Always Better … “, and ask yourself, “How close is this food to the way Mother Nature created it?”

One thing I’ve learned over the years is that our over-consumption of certain foods has made some individuals less tolerant of them. Add to that the fact that much of our supply of these foods has been genetically altered (GMO), they just are not as healthy and nutritious as they used to be. I learned a long time ago that although I am not “allergic” to wheat and wheat products that I feel much better when I avoid them. Don’t even get me started on food additives and preservatives.

Many of us have “hidden” food intolerance or sensitivities to certain foods. These foods include wheat— which is not GMO but has been over hybridized—and all products containing wheat (even if it is whole grain), (corn and products derived from corn like corn syrup), peanuts and other legumes, soybeans and soy products (now mostly GMO) & dairy products (most cows consume GMO corn). I like the plan that I follow and recommend to others because it can “meet people where they are” with regard to food quality and what they are used to eating. However, the goal is to get people eating consistently in a way that manages their blood sugar, and when they start feeling better, cravings are reduced, and they are experiencing other positive results, it becomes easier and easier to make healthier choices. Virtually everyone, including fitness models, when they eat the highest quality meals will eliminate these foods from their diet when they want to be their leanest, healthiest and have optimal energy. My recent research shows that between 70-80 percent of the foods we purchase in stores have GMO foods in them. Top GMO’s include corn, soy, canola oil (rapeseed), cotton, milk, & sugar. And Aspartame comes from a GMO bacteria! YUCK!

My achy joints stopped aching and my digestion and elimination is better when I don’t eat wheat, flour, pasta or any wheat containing foods. If you have a food intolerance or sensitivity you may not even know it. The easiest thing to do is to eliminate all of those foods that are suspect for 30 days and then try re-introducing them one at a time to see what effects they have.


Master Your Mindset

Master Your Mindset

Make a Decision and Know Your “Whys”

Regardless of whether you are trying to lose 10 pounds, 100 pounds, become a fitness model, build wealth, or achieve any other worthy goal you need to start by making a defining decision to achieve your goal. Make your decision, write it down, and then list all of the reasons why that goal is important to you. This simple exercise alone will significantly improve your odds of success in any endeavor.

Get Clear about what Optimal Health & Fitness means to you

This has to do with visualization. Think about it, write it down; visualize it every day. What will your life be like when you reach your goal? How will you look? How will you feel? How will other people react to your differently. What activities will you participate in that you do not right now? This exercise will help you bring your vision into reality.

Download the Master Your Mindset Worksheet

Affirmation: “Knowing I have the power to change, I can create what I want in any area of my life.

My thoughts create my reality, and if I can dream it then I can achieve it”. 

The difference between Those Who Achieve their Goals and those that Do Not

The single most important thing that makes one person successful and another fail is the difference in their mindset. When I meet with a client for the first time, I help them determine not only what they want but why they want to achieve their goals. There are many stages that we go through when we want to achieve a new goal. We can be contemplating making some changes, getting ready to make the changes, or committed. If you are committed then you are absolutely motivated, willing and determined to do whatever it takes to implement the actions required in order to achieve the outcome or result that you want.  If you have a big enough why or enough desire, given the right tools and information, you will achieve the outcome you desire.

Many of you may have struggled with your weight for years or even decades. People who have had this struggle often feel guilty, embarrassed and ashamed of their weight and appearance. I’ve met with countless individuals who no longer even believed that they were capable of losing weight much less keeping it off. I know when I was struggling with my weight I felt all of those things. I completely understand what it feels like to be locked inside a prison that you don’t feel you can escape from because it happens to be your body. I remember the years of looking in my mirror and being shocked and unhappy at the matronly woman who was staring back at me. I was unhappy, uncomfortable and self-conscious all of the time!

Guess what? This is very important—Focusing on losing weight and being unhappy and uncomfortable won’t help you achieve your goals! Therefore, the very first thing I want you to do is to begin practicing self-acceptance. Don’t put any more energy into feeling guilty or unhappy about where you are right now, today. Instead, give yourself some gratitude for taking the simple but powerful first step to evaluate where you are and where you want to be. KNOW that you have taken the first step to achieve your goals of losing body fat and of having a healthier body. Remember, you didn’t get where you are right now in just a day, so it will take some time to change the habits that got you there. Within a couple of weeks you should start seeing results and feeling better. You won’t have to get “all the way” to your goal to begin enjoying the rewards of more energy and looking and feeling leaner.

Step #1. Decide What You Want

Here is a Secret of all Masters in achieving success in any areas of their lives. Decide what you want.  Make a decision and keep choosing the same thing over and over until your will is made manifest in your reality. Neale Donald Walsch in Conversations with God, Book 2

Regardless of the goal, whether it is in the area of your health, wealth or any other area of your life, one of the most important success strategies is to decide exactly what you want. Decide what you want and be very clear about what that will look and feel like when you achieve it. Simply saying, “I want to lose some weight” is too vague. Be specific. You can use the following examples to write a better goal for yourself:

  • I want to eat and exercise optimally so that I lose “X” amount of excess body fat and increase &/or tone my muscle mass.
  • I want to have a fit and healthy size “X” body and look and feel my best everyday.
  • I want to increase my muscle mass by “X” percent, reduce my fat body mass by “X” percent, so I will look more toned and have more energy.

Think about and visualize what your life will be like when you have achieved your goal. How will you feel and what activities will you participate in that you are not participating in now?  Will you dress differently?  Feel different about yourself?

Step #2. Visualize yourself AS IF …

Your mind is a powerful tool for helping you get what you want in life.  That’s because much of what goes on in your mind is nothing more than a story that you made up. Now that can be a very bad thing or it can be a very ‘cool’ thing.  Think of it like being on a movie set except that you (through your mind) get to play all of the parts. You get to be the story teller, you write the script; you get to be the Producer; you get to be the Director; you get to be the Star!  Now, this is really important….YOU get to decide whether your movie has a HAPPY ENDING or a sad one. It’s all in the story you make up.

Here’s how this all relates to this program.  First you will make a DECISION to take control of your own health and fitness…something many of you may have neglected for too long.  Next I you will make a TOTAL COMMITMENT to create a laser focus on getting the result.  Then you will create a lot of CLARITY around just what health and fitness means for you. You will need to learn how to eat healthy and exercise consistently and set your target goals.

Focus Forward:

Focus on what you want to achieve and what your life will be like when you reach your goals. If you focus on being a fit and healthy person, you will start to act like a fit and healthy person, making healthier food choices and being more active. If you focus on “being fat”, “being unhappy”, and “wanting to lose weight” your mind and your attitude are still in “fat mode” and you will tend to act accordingly. I think we’d all rather focus on being fit, healthy, active and attractive and bring our actions in line with that visualization—your results will naturally follow!

Here is a true story:

One of my clients set a target goal of dropping 20lbs of body fat and reducing his waistline by 3 inches over a 40-day period.  Pretty lofty goals, but he decided he wanted to ‘test’ himself and see just what was possible if he did everything right for 40 days.  He wanted to discover what kind of transformation he could achieve for himself. This client got very clear on what he wanted to achieve, made a huge commitment to do everything correctly for 40 days to see what would happen.  I am proud to report that he achieved his goals!  A big part of his success was that he used visualization.  Here’s what he shared with me: “As a big part of creating clarity, I VISUALIZE myself not as I am, but AS-IF I am already that person who has released 20 lbs of body fat….meaning my ‘mind’s-picture’ of me is 20 lbs lighter.  By doing so the mind begins to ‘adapt’ and ‘believe’ in your change and seeks to move you from where you are to where your mind’s eye sees you.”

This wasn’t just any client. He was a very successful self-made multi-multi millionaire who had created a very successful Financial Planning Service and appears on Fox News every Tuesday. He even went public on the news with his challenge! He assembled his team of experts, and I was his Nutrition Coach and Meditation Consultant. He and I agreed that regardless of the goal, whether it is to make a million dollars before your 40th birthday, which he had achieved plus some, or to lose 100 pounds, the success strategies are the same. What makes the difference is applying those success strategies to the right techniques (meaning having the correct information to implement your plan). Not only did I coach Stewart in his original goals, I went on to coach his entire staff in his business, and finally helped him with his book, Think Like A Self Made Millionaire.

Other great examples of using Visualization include two of the greatest golfers of all time, Jack Nicklaus and Tiger Woods—both of who have stated that they ‘Visualize’ every shot before they actually swing on the ball—even their practice shots! Deepak Chopra goes into this process in depth in his book, Golf for Enlightenment: The Seven Lessons for the Game of Life. I would highly recommend that book even if you are not a golfer.

Then there’s the research that included 3 groups of basketball players.  The first group did not practice their free throws and saw no improvement; the second group practiced 2 hours per day and saw a marked improvement in their free throw percentages; the 3rd group ‘visualized’ shooting successful free throws for 2-hours per day but they didn’t actually practice.  The result?  The group using visualization saw their free throw percentage nearly match that of group #2!

Visualization can make a huge difference in both achieving and accelerating your intended results, whether your intention is to achieve greater health and fitness or to become financially free or to greatly improve your relationships. When you use the visualization process it actually begins to change your brain and you start creating new neurological pathways.  My physician friend, Dr. Rick Brown, tells me there is a medical term for this, “Brain Plasticity”.

Start now. Visualize exactly what you look like after having participated in our program. Don’t be afraid to ‘see’ an astounding NEW YOU! Use the following form to create your vision of what having a fit and healthy body means to you. Use the Master Your Mindset Worksheet to help you, or create your own in a personal journal.

Step #3: Act “As If”

When you change your decisions and goals in a way to put them in the present tense, “as if” it is already true then you will begin to behave “as if” you already are fit, healthy, and full of energy. Indeed you BECOME that person and begin to do and behave “as if” it were already true.  And when you change your actions, the results follow.

Act as if you have already achieved your goals. You will look and feel better and improve your results. If you tend to “hide” in baggy clothes—I call them my goddess clothes—then stop! Dress yourself in your nicest clothes that make you feel the best every day. Get out and be active. Don’t postpone any other activity “until you lose weight”. Start living your life fully TODAY. And if you act as if you are already fit and healthy, eating and exercising as fit and healthy people do, then you will become fit and healthy!

Remember to state these things in the present and in the positive. Instead of saying “I want to lose weight”, say to yourself, “I want a lean and fit body.”  Or “I have achieved my optimal body composition and I look and feel my best.”  If you focus on “losing weight” then you are still calling that weight into your reality. Instead, focus on calling optimal health and wellbeing; “being fit and healthy” into your reality. And if you state things as “I want” than the universe continues to keep you in the “wanting” state.  If you state that you ARE a fit and healthy person and that you have optimal body weight so you can live your life to the fullest everyday, you will quickly find yourself “acting as if” you are fit and healthy and have optimal body composition and weight. You will find yourself making choices “as if” it were already true and very soon you will be moving in the direction of your intended outcome!

I want you to take a few moments to start getting even more clarity about  what you want to achieve.  State what you want not only in the positive but make it measurable.  How many pounds do you want to weigh? What Body Fat Percentage do you want to achieve?  What size clothing do you want to be able to wear?

This is what I have decided I want to achieve in the area of my health:  ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ 

Fueling Your Decision with Power!

Great job so far—now let’s give your decision some power! Now you have taken the step to “Decide What You Want” to achieve.  Remember a secret of those who achieve great goals is they keep choosing the same thing over and over until they bring it into their reality. This means every small decision they make along the way will continue to support what they have chosen. You must keep choosing the same thing, over and over until it has become your reality. In order to do this we must give your decision power and passion!  You need a big enough why to keep you focused and on track.  In this exercise we will fuel your decision with power by using the Universal Law of Intention and Desire.

Remember, what we think we create and what we think we become!

OK, now you are ready.  I want you to write down all the reasons why you want what you have promised yourself.  Why is it important to you that you achieve your goal? How will your life be different? How will it feel to do, be and have what you have decided you want?  What is your why?

Now you have made your decision and a promise about what you want to achieve. You have fueled it with energy and passion by giving it a big enough WHY! You now realize that every decision you make along the way will bring you either one step closer or further away from what you have decided to create.  And remember, the Secret of the Masters is they keep choosing the same thing, over and over, until they have made what they want manifest in their reality.

Your Thoughts & Beliefs Create Your Reality

Our bodies and the state of our health and fitness is a reflection of our experiences over the last few years. Our bodies are not solid and fixed, but are an ever flowing river of energy and information which are in dynamic exchange with our environment. Our bodies are made to spontaneously rejuvenate, heal and support us.  Most of the diseases we associate with aging are actually caused by our lifestyle choices and stress. We can choose to support our bodies and have optimal health and well-being as we age.

Remember, what you think, you create! “I am strong and healthy and I always make the best choice to nurture my mind, body and spirit.”

Make a Commitment to Yourself!

Now it is time for you to make your decision and a commitment to yourself to make yourself a priority for a fixed amount of time.  You should now be clear now about what you want to achieve in the area of Health and Fitness. When you write down your goals in the form of a commitment you are more likely to achieve them. A commitment is a promise to yourself and it is much more powerful than a goal.  Use the following Commitment Form to get clear on what you want and why you want it, and the action steps you are committed to taking in order to achieve what you want.  This form can actually be used to make a commitment in any area of your life, so feel free to use it to make a commitment in the area of Wealth, Career, Relationships, or any other area where you would like to achieve a new level of success.

Thoughts are things, and they are powerful things. Thoughts are subtle vibrations and they have energy. When you share your promise with someone else, you are putting your promise into Words which are powerful creating vibrations!

Ask For What You Need

An essential part of success in any aspect of life is to be willing to ask for support!  I’ve discovered that sometimes this is difficult, and occasionally I fall into that category myself. I believe in personal accountability and I admit, I like being in control. Sometimes those ideas and qualities do not go hand in hand with asking for and receiving support. I have learned though that it is equally important to be not only a good giver, but also a good receiver.

Ask the people in your life to support you both at home and at work. Let them know some specific things that would be helpful to you that they can do, such as support you and your schedule for your daily workouts; not bringing tempting, unhealthy foods into the office or home. You may even ask a friend or colleague, to be your accountability partner or join you on your new plan.

One thing I’ve learned in life is that “How you do anything is how you do everything.” So if you are hesitant to ask for support for your Health & Fitness, where else in life might you be hesitant to ask for and receive support from those around you? So let me ask you, where are you getting support for your goals and are you asking for what you need? Have you asked the people around you to support you in your health and fitness goals?

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