End of Month Recap

A new month is here. What are your upcoming goals? Have you set a plan? Many people are content wondering aimlessly into the next month with no real plans for improvements. But if you want to set yourself apart, you can’t afford that luxury. You have to create a plan. One that will produce the results you desire. If you stick to a sound plan and do the work, you will start moving the needle toward success.

The greatest achievement is to outperform yourself. –Dennis Waitley

So where do you begin? You have to know what is working for you and what is not. Take a moment and recap the work you did in the last month. Did you have a plan and stick to it? Are you in a better position at the beginning of this month compared to the beginning of last month? Companies often use a SWOT analysis when planning projects. Why not use it on an individual level? Try a SWOT analysis to get an accurate picture of your end of month recap. Identify the following:

• Strengths. These are the things you are good at and really should keep doing.

• Weaknesses. Identify these and plan to overcome them. Marcus Aurelius said it well, “Practice what seems impossible. The left hand (no offense to southpaws) is useless at almost everything, for lack of practice. But it guides the reins better than the right. From practice.” The only way to get better is to practice. If your weaknesses can be conquered, they can become the difference between you and the competition.

• Opportunities. Take a look around. What opportunities are out there that can be utilized for success? There are resources available to you. You just have to find them and then make the most out of them.

• Threats. You also need to identify your own personal threats. A cell phone can be a great resource if used properly. It could also be a threat. If something is keeping you from your goals, you have to cut it free. Decide what is more important: your goals or the things holding you back.

All life is an experiment. The more experiments you make the better. –Ralph Waldo Emerson

Once your personal SWOT analysis is complete, you should have the foundations for a good plan in the upcoming month. Experiment with what works and what doesn’t. The goal is progress, steady continuous progress from one month to the next.  You do it by making your today better than yesterday, this week better than the last. Keep moving the needle forward. You just may surprise yourself when next year you are a completely different person.

The great benefit of this tool is that it can be used in more than one aspect of your life. Don’t limit it only to fitness or nutrition. Utilize it to be the complete person you want to be: body, soul, and spirit.

Implementing New Habits

What are you willing to change in order to make your vision a reality? If your daily routine is not getting the results you desire, then you have to change your routine.

For over seven years, my daily lunch break consisted of a quick bite and a nap. As I began intermittent fasting several months ago, the quick bite disappeared and I was left with only a nap. One day, Kia, my Delta 180 partner, and I decided to make a change to our daily lunchtime routine. We decided that instead of sitting for 40 minutes, we would walk for 40 minutes. This was definitely a change. All I could think about was my nap. For the next two weeks we walked on our break. In time, we started walking faster and covering longer distances. The walks became easier, and I was no longer missing my nap. Sometimes it is nice to just stroll and enjoy the fresh air, being mindful of the present and not actively engaging the mind. Other times, our minds are bursting with creativity and the walking session doubles as a strategic meeting. In either scenario there is no stress, just the positive release of endorphins.

Lunch Walk

If we take a moment to think about where we want to go in life, we can make small changes to our daily routine that can have a significant impact in the future. The daily walk helps me:

  • Achieve a calorie deficit that eventually will result in weight loss,
  • Strengthen my body allowing me to be more mobile,
  • Enhance my mental processes, and
  • Improve my state of happiness.

This is only after two weeks of walking. I can’t imagine the effects this will have if it becomes years of walking.

What habits can you create that will have a positive impact on your future? They don’t have to be ground-breaking changes. Maybe it is just swapping a soda for a water or parking your car a little farther away than usual. Small changes to your daily routine can eventually produce monumental results.

Start Today

Can you imagine if you had been doing this all along? Exercising daily. Paying attention to your diet. Basically, doing all the things you know you should be doing. Imagine what you would look like now. Imagine being healthy, happy, and confident.

The past is gone. Forever. Imagining what would have been is pointless. Not learning from the past is reckless and foolish. Even though we are not guaranteed a tomorrow or another 10-20 years, take a moment a picture your two possible selves of the future. One never learned from the past and continued on the same path of complacency. That person is out of shape, not happy, and loaded with potential health problems. The vision of your other future is completely different. This person made the most of everyday. She is in shape. She is confident. Her dedication to fitness went beyond her physical body and extended to her whole lifestyle opening a new world of possibilities.

Begin to be now what you will be hereafter. –William James


• Discipline applies to every aspect in your life. In terms of fitness, this is consistent work, good nutrition, and proper rest. Having just one part out of balance can have a negative impact on your total fitness. Can you achieve balance?

• Your success is determined by your daily effort. You have to do the work every day to succeed. How bad do you want to succeed?

• There will be a time when you will have to do this alone. You have the proper tools to do this, but do you have the drive to get it done?

• Motivation and inspiration are great tools to get the ball rolling, but eventually they will fade. If you have the discipline, you won’t need motivation. The results you achieve from discipline will give you plenty of inspiration. Look at where you want to be in the future. You started this journey because you weren’t happy with where you are at in life. Do you have the discipline to achieve your dreams?

Your Expectations

What are your expectations? This question goes beyond fitness. It goes to your whole lifestyle. What are you expecting from yourself? Is the bar set high? If not, can we set it a little higher? Before you can achieve the level of fitness you are hoping for, you need to set some expectations for where you will be in the future. Imagine what you would look like 10 years from now if ate the right things and exercised consistently. Can you do that now? Can you eat right and exercise on a daily basis now? Create the vision of your future self and do the work necessary to obtain that vision. It will not be easy in the beginning. Temptation will be around every corner. It will take discipline to stay on track. You already have this desire for a better future within you. You have people that want to see and help you succeed. And the best part is this: You have the ability to make your dreams come true. Now go make it happen.