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10 Commitments to Help You Reach Your Goals


‘Spring has sprung the grass has ris I wonder where the birdies is.’  

This is an old saying.  I have no idea where it came from but we have just had our Easter weekend and as is typical in Vancouver, it rained most of it until Sunday morning and the sun came out, we opened doors and windows as the temperature rose and we had the opportunity to enjoy spring like the rest of the planet that has spring.  We are not like the rest of Canada that seems to go from winter right into a super short spring and bam, it’s summer.  No, we actually get a wonderful spring.  We get to watch the trees turn my favorite colour of green.  That new-leaf green that only lasts a few weeks.  Then we see blossoms.  We have an amazing amount of cherry blossoms around.  The colours are truly amazing.  After a long, grey, winter, spring has colours that I wait for each year.  

Along with that is the sound of the spring birds.  I have come to realize in the last few years that I love the sound of birds.  When we travel, it is something I always notice and I truly love.  Even my wake up sound on my phone is birds singing that sound just like outside right now.  Love it.  

So as our world wakes up from the long winter, I too have wakened up and come to the yearly ritual of spring renewal.  This for me is usually a good house cleaning.  But this year it also means a time to recommit to getting myself organized.

I have written about goals, resetting goals, and the importance of having them.  And even for me, although I know in my head all this, I too need to buckle down and do as I talk about and reset my goals once more.  Most of us have our best intentions on getting things done, but we are human and life will get in the way.  We can let it derail us or we can push through and not let the other things distract us.  But there are times when we need to let the distractions take us with them and then there are times when we just push ourselves to the front of the priority line.

Today I am pushing myself to the front of the line.  I am getting down to it again.  It’s time to stop the distraction slide and get back at it.  So, here goes.   I am going to put it out there and let you be the accountability partners that I need.  

This is my commitment list.

  1. I am going to put my goals down in print.  
  2. I will visualize my goal at the finish line.
  3. I will put together a timeline to help me keep on track.
  4. I will put rewards that will match the size of my goal reached.
  5. I will confirm each morning, what my goals are for the day.
  6. I will not allow setbacks to kill my progress.
  7. I will ask for help when I need it.
  8. I will fall in love with the process, not just the goal.
  9. I will check my progress but not obsess daily.
  10. I will reassess my goal and progress again in one month.

That is my list for you to hold me accountable.  It seems easy, right?  These are all things that we get told.  These are all things that we should do, right?  If this is all done, then I should be able to stay on track.  YES, the right response is YES.  Anything less than that is too much self-doubt.  Even if you say it to yourself as a joke.  Somewhere inside of you, you will believe it, even a little.  Do your best to stop the little jokes about achieving your goals.  If you truly want to achieve something, then commit to it all, wholeheartedly, all in, 100%, all the way.  

So, to you today I say:  

  • I am all in!  
  • I am committed!  
  • I am wholehearted!  
  • I am 100% going to achieve my goal!  
  • I’m in all the way!

The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor. – Vince Lombardi

Happy Birthday to Me!


Well here it is again, it’s my birthday week.  It’s not like I party for a week, but inevitably it will be a busy week.  

Sometimes it is Easter week.  Sometimes it is still Spring Break.  It is always my daughter Danielle’s birthday week as well.  She chose to make her grand entrance the day after my birthday.  So, as per usual, it’s a crazy busy week.  Busy aside, my own birthday makes me look back at the last year more than any other time of the year.  I started this age,51, in another house, I wasn’t a grandma yet, things were supposed to be very different than they are, yet, it’s been a great year.

Not only do I choose to look back, but I am really excited about this upcoming year.  We have been working really hard at Q4fit.com to make our site what we hoped it would be for both us, the creators, but also for you, our friends.  Let’s face it, if we don’t have you here checking us out, it would be a fun hobby and that would be it.  Looking forward, we have some really great plans.

We hope that what we have been offering you in the past will be just the start of a great relationship.  We have some real exciting new things that we have been working on all year.  When I started writing, I really hoped that other people would like what I was writing, but I was writing for two other reasons.  First, I was trying to see if I could actually write things that were interesting and enjoyable to read, but also the writing process became a therapy for me.  I started writing about things that mattered to me.  I was hoping that my interest and perspective would be something that other people could enjoy and benefit from.  I hoped that the research that I did and the things that I was trying to learn were things that you were wanting to learn about.  I hoped that my journey would resonate with other people going through their own journey.

This past year I have learned that according to Gary Vaynerchuk, please excuse his language.  It's his style of communicating, not mine.  His point is just too valid to discount. I am at the perfect age to begin a new business.  I have a lifetime of experiences.  I have been through economic growth and downturns.  He is right! I am so far from the person I was in my twenties that I could not imagine that here, at this age, I would be sitting at a computer pouring out my thought to you.  

Who could have guessed that I would start my week with;

  • A bowl of oatmeal, which I have never liked.
  • an hour in the gym being trained by an honest to goodness body builder, Leigh Brandt.
  • 100 weighted squats.
  • A shake with protein, apple cider vinegar, greens, fibre, and other stuff for lunch
  • An afternoon in front of a computer
  • A dinner with no potato, rice, or pasta
  • Falling into bed exhausted by 10 pm.

I am planning on this being a breakout year for myself.  This year I have been to a few conferences trying to learn as much as I can to make our Q4fit.com home as valuable as possible.  One of the ways is to continue to learn.  Learn about the business of business and learn about ways to get and stay motivated and ways to motivate others as well as learn as much as possible about getting and staying healthy.

I have set a whole new set of goals for myself and for our company and I will be turning to you for my own accountability and will use your feedback to keep me on track.  

So, Happy Birthday to Me and here’s to a great year of growth and year of great things to come.  


The more you praise and celebrate your life, the more there is in life to celebrate. – Oprah Winfrey

Weight Loss 101: What’s Actually Happening Inside You?


This link is a very real simple explanation of what your body does with the food it takes in.  

We sometimes make things way more complicated than it needs to be, including what our body does with food.  We all know it is calories in vs calories out, but in this infographic, you get to see in basic form, what your body does with those calories.

Remember, making sure that your body has the proper nutrition is just as important as the proper amount of calories.  Empty calories don’t keep your brain working or give you the proper energy that your body needs to do the basics let alone some physical exercise.

Start with the basics and learn what your body does with the food you give it and you will be able to make smarter choices with the meals you eat.

Gratitude Physically Changes Your Brain

Gratitude changes everything - handwriting on a napkin with a cup of espresso coffee

It’s sometimes funny how complex we as humans make things when they don’t have to be.  

There are times when life is just way too complicated and when you start to dissect it, you think, ‘nobody should have to deal with this stuff.   Then there are times when you take a step back, look at things and think, ‘why did this become so complicated.  It really is just so simple.'  In this fast pace world that we are all living in, it sometimes needs to be said just one more time, an attitude of gratitude goes a  long way.


I have written on this before, its time to have an attitude of gratitude and I have always tried to be gracious. Obviously, it's sometimes harder said than done, but when I found this article, I just smiled to myself and thought, I am so glad somebody took the time to study this.  More importantly than just the study getting done is that it is published for everyone to see the results.  The results:  having an attitude of gratitude is actually good for you.

 Honest to goodness, gratitude is good for you.


Thank you, thank you, thank you, for just being you.  I am truly grateful.