Category Archives: Goal Setting


Motivation – I’m BACK

imagesMotivation is defined by Webster’s Dictionary as “the psychological feature that arouses an organism to action toward a desired goal; the reason for the action; that which gives purpose and direction to behavior.” Sounds simple enough, right? Wrong! Many of us struggle on a daily basis for motivation when it comes to getting out of bed, going to the gym, eating healthy, or anything else that might be a challenge to you.

This is where I come in! When I first started my personal training business and was searching for a name it was really hard. Then I remembered what a friend I used to run with used to say to me. She told me I was so motivating! Every time she wanted to quit, not show up, slow down a bit, I helped her to find her motivation to keep going. I took great pride in that then and now.

To be successful in life and health we need the following:

Healthy Lifestyle Habits
I am so happy to get back to the basics and to what I love doing most, MOTIVATING others, help create healthy lifestyles, and inspire change. If you live in the Iowa City area you have heard the phrase Win The Day. I have been inspired to win each and every day and I am going to pay that forward by helping others. Motivation Personal Training is back in business!


Are you a person who goes to the gym and never looks anyone in the eye? Do you put on your headphones and notice nothing else around you? If so that is ok, but I have a challenge for you. Check out what other people are doing!yourock

Every now and then I get awesome messages from past and current clients. Recently I received 2 messages from one. The first telling me that she got compliment for an exercise that she was doing at the gym that I taught her. Next, was another from her telling me how she paid it forward a few weeks later and complimented someone else on their hard work.

So many times we get into what we are doing and don’t notice what else is going on around you. Try to break that trend. I know when I run, I always try to make eye contact and say hello or good morning. And you know what happens? The person I just talked to usually smiles and you can see their pace pick up. It is AWESOME!

There are many ways in which you can reward yourself for a job well done. There are those that are obligated to tell us we look good or did a good job (i.e. parents, spouse, kids – or at least they are supposed to). But then, there are those people who notice what you are doing and tell you about it. It builds confidence. It builds character. And it builds strength.

Build someone’s strength with your words the next time you are at the gym. Try it. You might just like it!

Stay happy, healthy and as always, keep moving!

Are Your Goals SMART?

Do you set goals with your life whether it is work or exercise related? Do you think you set good goals? Today I challenge you to make SMART goals. smart

S – Specific

M – Measurable

A – Attainable

R – Relevant

T – Time-Bound

Whether it is with myself, my kids or my clients, we are always talking about goals. Everyone seems to have a good idea of what they want, but not sure how exactly to get there. If you start using the SMART principle it will make goal setting more successful.

For example, if you tell me your goal is to be healthy. I’ll tell you that’s great, but how are you going to measure that? What do you consider healthy?  When do you want to be healthy by? And most importantly why do you want to be healthy? It is easy to say you want to do something, but it is harder to say why you want to accomplish that goal, and even harder to be completely successful. If you want to up the chance of succcess, try:

  • Writing your goals down and put them up in your home or workplace
  • Tell a friend
  • Post them on social media
  • Create a reward for reaching your goal

You can make your goals short term (4-8 week period) or longer (1 year or more). The goals can be modified if you meet them before your pre-determined date. Getting things done faster is not always best. Completing a goal and maintaining that goal is an accomplishment in and of itself.

Are you ready to challenge yourself with SMART goals? Make it something you really want. Know the reason why. Make your plan and get er’ done!

Stay happy, healthy and as always, keep moving!