I anticipate an amazing 2014 because 2013 was very productive and provides a great platform to build upon. In 2013, I hired an online coach and spent quality time with some mentoring friends to help me grow professionally and personally. Becoming a student again helped me identify with the fears and questions of my clients. I tracked my progress weekly and did 10 phases of a strength program.

I got in better shape, fine-tuned my nutrition and developed some much needed cooking and organizational skills. I wrote more, launched my new website, developed better systems for working with clients and found a new passion–Speedgolf. I also took a new challenging role as Fitness Director at Royal Oaks Country Club.

I am happy to share my list of 10 things I learned this past year:

1.  One hour of weekend planning is worth 5 hours of weekday scramble. This is a time saver tip but especially critical for eating better.

2.  Getting physically stronger feels great. Getting stronger empowered me in other areas of life. Being fit and healthy can help us see the world differently. It opens doors. The world has more possibilities. And being fit allows us to stay fit more easily

 3.  The chasm between knowing and doing is huge. The phrase “I know” may actually mean the opposite. It is often used as a way to say “I know I should, but I don’t.” So in that context you don’t really know something until you’ve done it.

4.  Being overweight and out-of-shape is hard. Being lean and in-shape is hard. Choose your hard. (from GGS)

5.  When you feel stuck, ask yourself “Who am I?” The answer defines your purpose, beliefs, decisions and directs actions. For example, I define myself as someone who keeps promises. Because I believe that about myself, I keep appointments and do what I say I will do. I also realized that I deserve to keep promises that I make to myself just as much as the promises I make to others.

6.  It’s often the little things; a time of day, a pair of gloves, an outfit, a particular food or a location that triggers a behavior. For me when the workout gloves go on, the workout begins.

7.  Improvisation is an art that can be developed. Rarely do plans go as planned.  Improvising on the spot with a positive mindset is critical to moving forward. When something goes off track, I turn it into a game and set out to “win.”

8.  I believe in the power of less. Changing one habit at a time = 85% success. 2 habits = 35%. 3 habits = 10%. Make the goal small and manageable. One idea can save you. One idea can change you.

9. Progress is not linear. So keeping the end in mind and knowing where you are going is huge. I used this compass image on my phone and in my office to remind me where I am heading.

10. I believe in consistency. You can only reach your outcome goals with daily or weekly behaviors – consistency is everything. You can be consistent when behaviors are small and manageable (see #8).

 Thank you for your interest in my programs and writings from this past year. Change is tough, but all experiences can make us better people. I hope you grow personally, physically and professionally this year and have a healthy and wonderful 2014.