Do you have unmet goals? If so, you aren’t alone. Most people live with unfulfilled aspirations.

Unfortunately, many widely used self-help techniques fail to deliver results.

Case in point: You’ve probably heard of the “Yale Goal Study” where researchers interviewed Yale’s 1953 graduating class, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but complete fiction.

The “Yale Goal Study” never happened, though motivational speakers and self-help books have quoted it for years.

Best-selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data, he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.

1) Do This: Make a Step-by-Step Plan.

If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

  • Not That: Motivate yourself by focusing on someone that you admire.

Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.

2) Do This: Tell Other People About Your Goal.

How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends and family.

This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.

  • Not That: Think about the bad things.

When you focus on the negative it becomes your reality.

3) Do This: Focus on the Good Things When Achieving Your Goal.

Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.

  • Not That: Try to suppress unhelpful thoughts.

Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.

4) Do This: Reward Your Progress.

Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.

  • Not That: Rely on willpower.

Willpower alone rarely gets anyone to their goal.

5) Do This: Record Your Progress.

Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

  • Not That: Just fantasize about life after achieving your goal.

Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.
Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on your spectacular body transformation.

Now is your time to get into the best shape of your life!

Drink More Water

It’s very possible that you are partially dehydrated most of the time. This is problematic for your fitness goals.

You probably already knew that hydration is key to maintaining proper organ functions, however were you aware that it also influences your ability to shed fat and maintain muscle tone?

If you aren’t making a conscious effort to drink water throughout the day then you’re very likely not getting enough of it, and it’s having a negative impact on your fitness progress. Carry a water bottle to sip throughout the day and drink a glass of water with each meal in order to stay hydrated and on track with your fitness goals.

Egg White Bites

Here is a recipe for powerhouse egg white bites that will get your day started off right! These protein-filled morsels are easy to pack with you for breakfast on-the-road and last most of the week in the fridge. Enjoy!

Courtesy of

What you need
Serves 16

  • 8 egg whites

  • ¼ cup nonfat cottage cheese

  • ¼ cup nutritional yeast

  • ¼ teaspoon sea salt

  • 1 teaspoon coconut flour

  • ½ cup roasted red bell pepper, chopped

  • ¼ cup fresh spinach, chopped

  • 2 tablespoons fresh scallions, minced


  1. Preheat the oven to 375 degrees F. Line 16 mini muffin tins with paper liners.

  2. In a blender combine the egg whites, cottage cheese, nutritional yeast, sea salt and coconut flour. Blend until smooth. Stir in the remaining ingredients.

  3. Evenly fill each of the 16 mini muffin tins with the egg white mixture. Bake in the pre- heated oven for 15 minutes, until set.

One mini muffin equals: 32 calories, 1g fat, 3g carbohydrate, 1g fibre, 64 mg sodium, 1g sugar, and 4g protein.