If you don't do the WORK, don't expect the RESULTS.

I had these words in vinyl on the wall of my office really big when I was in college. You know why? Because it's true! I found myself taking short cuts on my studying and then being surprised when something like, I don't know, not reading the chapter resulted in a lower test grade than I had expected. Or when skipping class resulted in not understanding what was going on the next time I attended! This may seem like common sense but as human beings, we often need reminding. I'm writing this blog for you. I'm writing this blog for me. I often need to hear it again too.

Eventually, I became tired of knowing that I was good enough to achieve great things in my life but falling just short of my goals. I would settle for mediocre performance in sports and justify myself with all of the excuses about not having time or feeling too tired to do the whole workout that day. After having my kids, like most women, I struggled with wanting to lose the weight I had put on during my pregnancy but would reward myself with five brownies at the end of a hard day because when I ate well all day I was still hungry! (News flash: eating in a caloric deficit to lose fat means that you'll be hungry sometimes! You'll live and it will get better.)

So, here's what I started doing. I have a dry erase board in my office where I write down the RESULTS I'm wanting to achieve. Below that, I plan out the WORK involved in getting there. If I'm following my plan exactly then I will typically get the results I'm aiming for. When I notice I'm not getting the results that I'm striving for, I can 100% guarantee you, I'm not following one of my guidelines for the "work" part as well as I could or should. This takes regular HONEST personal accountability conversations with yourself.

Since I am a health & fitness blogger, here are some common examples:

• Track your food and follow your meal plan

• Complete every workout or training session for the event you're preparing for

• Read "the book", watch videos, talk to people and study EVERYTHING- Learning is usually a critical piece to achieving goals

• Challenge yourself- you need to progress and grow in order to reach your goal

• Revisit your goal in regular increments to stay motivated and on course (daily, weekly, set a reminder!)

When you realize you can do more, the key is to not beat yourself up. Readjust your sails and keep going! Achieving a goal is never done via a direct course where life lines up perfectly to get out of your way. Give yourself some grace when necessary but get back on course to keep moving forward.

My last suggestion is this: If you need to, hire someone to help you! I have a trainer/coach myself for my bodybuilding competition preps. She lays out the plan with me and helps hold me accountable! I know how and what to do but I do it much better on the days I don't want to knowing that she and my husband are both in my corner encouraging me to follow through! Get on board for yourself, enlist others for extra support or accountability and REACH A GOAL!! It will set you up to succeed again and again.

Drop a comment below and tell me about something you are doing to reach your goals!