Setting SMART Goals

Setting SMART Goals

Hey  everyone, 

This  is Dawn  Strom with  CARE Bodyworks  and what I want  to talk to you today about  is creating health and wellness goals.   So when you think about setting your goals,  I know it can seem a bit daunting sometimes,  like how do you set the right goals, how do you  set ones that you know you can achieve so that you  can have success with them. But I think there’s a couple  ways that you can set goals that make them really simple and  really easy and can really help you to achieve your goals in a simple  and doable way.

So  one of  the first  things that  I like to use  when I talk about  goals is an acronym  called SMART. So SMART  goals are going to be Specific,  Measurable, Attractive, Realistic,  and Timed.

So  to start with, you  want your goals to  be very specific. So rather than saying, “I want to lose weight,”, you would say, “I  want to lose x amount of pounds in x amount of time”, for instance.

And  the second point  is you want your goals to be  measurable. You want to make  sure that your goals are something  that you can measure over time that  you can actually track. So if it’s weight  loss or it’s flexibility or strength, that it’s  something that you have a way to track.

And, thirdly, you  also want your goals  to be attractive, so you  want the goal to be inspiring  and something that you know you  want so you can reach your goal. You also want it to be  realistic and achievable. So, it needs to be something that is possible for you at that moment.  And this is going to be different for each individual. So if you’ve never been a runner before  and your goal is to run a marathon in 2 months, that’s a great goal, but it’s probably not realistic in that time frame. But  if you’ve been running half marathons, it’s going to be more achievable goal to say I want to run a marathon in two months.  

And, lastly,  you want it to  be timed. And this  is something that has  to do more with how you  talk about your goal. So to  have it be timed means to speak  your goal in the sense that it’s actually  happening. Okay. So rather than saying, well,  I will be able to run a marathon in the future. You say, “ I am a marathon runner”. You step into being what you want to become. And  that’s a way to really talk about your goal to yourself and to other people in a way that actually brings it into  being, as you say it.

So  think  about this  with your goals.  If you have any health  and wellness goals, and everybody  does, think about making sure that  they’re specific, they’re measurable, they’re  attractive and inspiring to you, they are realistic,  and then practice stating them in a way that makes them  present as you say them in a timed way like they’re actually  happening.

And  then just  a little tip  that actually I  love to do. We all  have smartphones. So if  there’s something that I’m  really trying to accomplish,  a lot of times I’ll automate  it. This sounds a little techie,  but you know, you have those little  reminder apps on your phone. So if there’s  a goal that you have that you really want to  achieve, you can set it to pop up as a reminder. And you would want to write the reminder as your smart goal. So if my goal is to get up and train for my marathon, I would put that “I am a marathon runner heading out for my training run” as the pop up reminder. So  something that really both inspires me, states my goal as if it’s happening and also reminds me to do it. It’s a very positive way to remind yourself of your goal in a way that it helps you really feel like you’re actually stepping into realizing it.

So  if that  helps you  as a helpful  tip, go ahead and  use it if not, let  it go, but think about  any goals that you may have  and see if you can weigh them  against the SMART acronym and if  that helps you to clarify them a little  bit more, then just try your hand at automating  them.

Thanks  so much.  I hope this  was helpful and  go ahead and leave  any comments or, or you  can also email us too if  you have any questions.

 

Take Care,

Natural Solutions To Kick Your Cold To The Curb

Natural Solutions To Kick Your Cold To The Curb

I wanted to share some natural solutions the I have been using, and LOVING, this fall to help with the cold/cough season. In September I started exploring using doTerra essential oils as part of my preventative health care and by the time my oils arrived, I was already starting to get a cold which ended up turning into a persistent cough for a couple of weeks.  I purchased the Home Essentials Kit to get started so I researched ways to use the oils I had to help improve how I was feeling and support my body to get better quickly.  The kit contained a diffuser, and a combination of 10 oils: FrankincenseLavenderLemonMelaleucaOreganoPeppermintdoTERRA Breathe®DigestZen®doTERRA On Guard®Deep Blue®(5 mL).

I started by looking for ways to naturally manage my symptoms. I used Breathe in the diffuser to help with my congestion and added 20 drops of it to a roller bottle with fractured coconut oil and rolled it over my throat and chest several times a day.  I also felt a little ache so I did the same with the deep blue oil and rolled it over my neck and shoulders which helped release any tension I had from coughing.  But the most effective strategy was adding a drop of peppermint and a drop of Digest Zen to hot water to help with my congestion and coughing. This immediately opened up my sinuses and stopped my cough. And made me feel a sense of relief… I LOVED this.

These techniques helped the symptoms but the main way I used my oils to kick my cold/cough was to mix them in a blend called FLOOM. The properties of the oils in this blend can help to support the immune system and helped get me feeling better.  FLOOM is a combination of Frankincense, Lemon, Oregano, doTerra’s On Guard Blend and Melaleuca Oil.   This blend of doTerra oils can be used in three ways: Diffused, applied topically and taken internally.  I applied them topically by putting 5 drops of each in a 10 ml roller bottle and filling the rest up with fractured coconut oil. I rubbed this mixture over my glands, pulse points and feet several times a day.  I noticed a little difference with this, but not enough to make me feel better. So I moved to trying the oils internally. I bought some veggie caps and put one drop of each of the oils in a veggie cap and filled it up with the fractured coconut oil and took it 3 times a day for 3 days and 2 times a day for 2 days.  That did the trick and I was feeling 80% better by the second day and completely better by the 5th day.

Toward the end of my cold I also started on doTerra’s lifelong vitality pack to support my body and I plan on continuing with this going forward to help support my immune system on an ongoing basis.

The best part of all of this, is that I was able to spend less money using the natural solutions than I would have spent to pay to go to the doctor and I didn’t have any of the side effects that I often get with over the counter or prescribed medications.

So I will definitely keep these oils in stock and on hand for the rest of the season…but hopefully I won’t need to use them.

If you are interested in learning more about natural solutions and preventative health habits using essential oils, I would love to talk with you personally!- Schedule a FREE 30 min Essential Wellness Discovery Session.  

 

Take Care,

[et_social_follow icon_style="slide" icon_shape="circle" icons_location="top" col_number="auto" custom_colors="true" bg_color="#1b8cb5" bg_color_hover="#ffffff" icon_color="" icon_color_hover="#990c91" outer_color="dark"]
Embodied Biz Planning for Coaches Expecting Their First Baby

Embodied Biz Planning for Coaches Expecting Their First Baby

Over the last year I have worked to transform my business to clarify my expertise and evolve my practice towards somatic coaching work that I can offer online to expand my reach and maximize my time and value.  I did all of this while preparing to have my first child! It seems like a lot, but it was well planned and an important step to help expand and reshape my business to meet the needs of my expanding family and my new lifestyle.  I’m excited to share an opportunity I had to talk with a friend and colleague and owner of Universal Coaching Systems about Embodied Business planning for coaches expecting their first baby.  We had a great interview on her podcast, Coach Pep Talk.

Check it out and let me know what you think in the comments…

Coach Pep Talk Podcast Episode 8- Interview with Dawn Strom

In Joy!