Making a Change

Ever have those days where you look at yourself in the mirror and think “ugh this isn’t me.. How did I let myself get to this point? Something needs to change!”

We have all been there, many times!

Change doesn’t need to be hard. It doesn’t need to be all or nothing. Baby steps in a new direction over the course of time promotes large change. Just need to learn how to take those smaller steps to ensure success.

Listed below are baby step ways to help you make that change you have been dreaming about since way back when. Steps to help you continue on this new path with sure success and motivation. Ways to help minimize negative self talk, or the pessimistic attitude of the “mother in-laws” of our life. Anything is possible, just need to have the right tools to pave the way for your new change!



  1. What is it that you want to change? Who do you want to become? Why do you want to change? Who/what are you making the change for? Is it for you? These are all great questions to ask yourself.
  2. Do you see that change? Can you envision yourself 30 lbs lighter, or a few shades darker on the IFBB body buidling stage in front of the judges? Can you see yourself playing with your kids outside and not getting winded? Do you see your fridge/pantry with no junk food and meal prepped lunches? What do you want and can you envision your future? Write these down on a piece of paper and fill in the answers.
  3.   Write out a clear plan under your answers. How are you going to get that book you’ve dreamed of writing completed? How are you going to travel to your dream destination? For me, I want to be around 16% body fat. Plan to complete that would be, minimize carb and sugar intake, go to the gym 5-6 days a week, add in more cardio, and most of all, be consistent.
  4.   Now that you have a clear goal and the plan on how to get there, flood yourself with reminders. Hang this paper in your bathroom, or somewhere you see often to act as a reminder of what it is that you want. It may seem tedious and annoying at first, but I can guarantee you, this goal will stick in your mind and you can and will make daily decisions that lead you closer to your goals. Even family and friends will see it, you’ll have chances to discuss it and all together, it can help motivate even more.

In highschool, I was a distance swimmer and struggled at sprinting. In practice, I would work on increasing my stroke speed and outside of practice, I was attending an acceleration program to speed up my fast twitch muscles. I had a dream to swim a sub minute 100 yard freestyle. My junior year, I beat that goal and so I decided to go big… :57 for the 100 yard freestyle. This seemed like a very daunting task for a distance swimmer but I was bound and determined. Soon enough, everything I owned had :57 written on it; makeup, phone case, car interior, notes in school and doodles when I was bored. Right before the start of my senior year, I became injured and remained that way well after the season was over. Setbacks occur but I did not want to give up on my goal even though it seemed so easy to do. My family and friends knew about my goal and they helped me continue on. Middle of the year, I was able to swim a :57 with my whole team cheering me on. Even with tremendous pain, I accomplished my goal! In the end, I attribute it to the continual exposure and the support system I had.


Negativity is always going to happen. Things get in the way, people stop supporting, and it may just seem so much easier to give in to temptation. So how do you work past all of that and continue trudging forward? How come it seems so easy for some but so difficult for you?

The best advice I can give, is embrace it. Enjoy the journey, the ups and downs, the struggle. In the end, the journey is what makes the reward that much more rewarding. It is like doing yard work. The goal is to have a nice yard with no weeds and the grass all one length. So what do you do, begin mowing the lawn. Well you run out of gas. Do you just give up? No, you fill the lawn mower up with gas. Then you notice the trees/shrubs need to be trimmed. Maybe unforseen at the beginning but it will make the end product much prettier. Finally you get to pulling weeds. You’ve heard how bad weed killer is for the environment and our health so you have to pull by hand. You don’t have the right tools and it’s already getting late. Do you go inside and complain? Grab your spouse or kids and tackle those weeds. The yard is finished, the sun is setting, and how do you feel? Tired, probably, but there is just a good feeling about accomplishing a task, no matter how big or small!

There were so many opportunities to quit doing yard work but it is possible to work through the negativity and accomplish the task. Use the resources around you. Lean on your support system. Remain calm to help you clearly think of a solution to the hiccup in your way. Take a deep breath, take a step back and refocus.

What goals do you want to fulfill? How are you going to do it? You have what it takes to EMRGE and accomplish whatever you put your mind to. I am always here for you if you need support or a little extra encouragement. Keep in touch and tell me all about the goals you want to tackle ( You amaze me and I appreciate your willingness to amaze yourself!

Much Love,



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