5 Item Checklist that Will Help You Achieve Any Goal
Ok! So I understand that if you are embarking on a wellness journey to feel better, be happier and spend money on things other than medication and medical bills, there may be a LOT of things that you will have to shift:
- Your eating habits
- Your exercise routine
- Your work habits (if you need to manage stress)
- Your mindset (if you have doubt, fears or insecurities holding you back)
It can be a little frustrating trying to keep up with new fitness schedules, smoothie recipes, and which carbs are ok to eat. You run the risk of quitting and sinking back into the comfortable life that leads to lackluster retirement living.
To help my clients stay on point with their new habits, I developed a weekly planning checklist to help them stay positive and focused on the small daily tasks that will lead to those big changes they are searching for. I call it my PANDA checklist. Without these things, your future self (that successful, sexy, happy self) runs the risk of being endangered. Its tough balancing the “faith vs works” equation when you are trying manifest something you never believed was possible before. This checklist will help you keep the faith and keep your habits on point.
Praise
This is one of the first things I try to get my clients to pinpoint because if they don’t focus on the small wins first, then they will forever be focused on their failures. Do a lil dance, get your nails done, spend a little extra time in your car after work some shows you missed just to be alone… do anything that makes you happy, that is within your budget, that doesn’t involve eating , and let that be your celebration to yourself. Don’t feel guilty about it either. we often deny ourselves the luxury of spoiling ourselves by telling ourselves that we can’t afford it or there are better ways to spend your money. Let me just say that you will never be able to afford it until you start. I know I used to love to get my nails done as a way that I celebrate a week of hard work. AI used to do them myself all the time in college, I got them done professionally and told myself that I would love to get them done every 2 weeks. Now I know there were some weeks that I went without, and I know that I used to opt for a simple gel mani/pedi before I switched to the Overlay before finally settling on powder dip nails, but overall I have been consistent. Your praise should be something that helps put you feel a little bit closer to your future healthier, happier self.
Affirmation
Doubt is a motherfuther! and it will turn its head and shape shift any way possible. If you have a hard time struggling with doubt, or if the transformation process gets too difficult with the restriction of foods or discomfort of exercise, then it would be best to have a few affirmations to help you keep the hope. Keep in mind that Affirmations can be bible scriptures, prayers, uplifting songs… any words or phrase that will help you overcome doubt and remain consistent to the plan.
I know after not getting my business as successful as I wanted to in Georgia, I was so scared putting myself out there relaunching my business. I also had doubt come into my mind when I first went to my family members and they weren’t excited to use my services either. But I created a nice little affirmation to help me deter my doubt, “My business is clear, authentic, powerful and effective. My business is an attraction magnet for clients who need and see results from my services.” this always made me feel so good on the inside and put me back into perspective about what I was set out to do. Help others… not EVERYBODY (because everybody isn’t ready to be saved).
So try to have a few affirmations on your bathroom mirror or refrigerator and see how it will change your day.
Nutrition
If you don’t properly meal prep or plan, then you will fail each time… especially if you have been accustomed to eating a processed, sugary, salty or starchy diet. Just because you don’t eat fast food everyday doesn’t mean that you eat healthy. And just because you take supplements doesn’t mean that you are good to go either. Its always best to eat fresh, whole foods that has a variety of colors and textures. When you plan at least 80% of your meals to be wholesome and nutritious, then you won’t feel as guilty if that office party has cake and you want to indulge.
Keep in mind, once you get in the habit of eating healthy meals, you will feel better, look better and have less cravings. And the more you get used to eating healthy, the less you will need to actually plan your meals. It will be second nature!
Defense
You know your weaknesses. You know your bed time that will make the least grumpy in the morning and when its most likely for you to get that workout out in. When things come up (and they always do), its important to have a good line of defense to make a mole hill out of any mountain that comes your way.
Obstacles seem less overwhelming when you are prepared for and expecting them.
Amber Stewart
I like to have my clients create “If/when…then” statements for the things that they may struggle with. For instance: “When I go to the cafeteria and I pass by the dessert section on my way to the checkout counter… I will try to get some berries and watermelon instead of cake 4 days out of the week.” These statements can be empowering and can show you that you are in control of your cravings, habits and emotions. Notice how I said ‘4 days out of the week?’ That little bit of flexibility helps keep your from relapsing and binge eating as a result from too much restriction. Also keep in mind that “if/when….then statements work for any area of your life you are trying to work on. It’s kinda like how parents baby proof their house once the baby arrives. The only difference is that you are habit-proofing your life from you!
These if/when… then statements are only one way you can create defenses. You can also create defenses by:
- Setting cut off times for your TV,
- Social media time,
- Number of drinks you’re going to have,
- The amount of extra time you are going to spend at work
- Creating alarms to remind you to take your medicine or stand up if you have been working at the desk for too long.
- Create a defense for whatever you feel necessary. Like I said, we know ourselves best.
Action
The only way to make those difficult tasks to do and habit is by consistently doing them. Babies aren’t naturally born potty trained, you have you to be consistent with them otherwise they will be in pampers wayyy longer than they would like to admit when they become adults.
Make a list of all your action items (Exercise, Meditation, Self-Care, Stretching, Cleaning, Meal Prepping etc.) and then write them in your calendar so you will know which day and time you will perform those tasks. I know it sounds a little tedious but until it becomes a habit, you are going to have to make it a priority.
I hope this helps. If you are having trouble sticking to your goals, why don’t you create a PANDA checklist of your own?
In Good Health,
Amber Stewart BS,
Holistic Nutritionist
Certified Master Life Coach
ACSM Exercise Physiologist
CTNC Mental Wellness Specialist
TBMM Corrective Exercise Specialist
Hi! My name is Amber and I’m a Body Goals Builder, Master Life Coach, Certified Health Coach, CTNC Mental Health Specialist, Stress Alchemist & Fear Conqueror
For 11 years, I worked as a personal trainer, helping people reach their fitness goals in the gym. But I kept noticing that many people weren’t reaching them simply because they were using exercise as an escape to “sweat out” their life problems instead of addressing them at their core. After realizing that I was doing the same thing in my life, I developed a simple 4 step Stress Alchemy framework to help me overcome roadblocks in all areas of my life and now I coach others on how to do the same. At the STEW Project, we are maximizing our living potential by Simply Taking an Emphasis on Wellness.
