Body by EmileeBody by Emilee

  • ABOUT
  • SERVICES
    • FITNESS
    • NUTRITION
    • LIFESTYLE
    • REMOTE
  • TESTIMONIALS
  • CONTACT
    • EMILEE
  • Home
  • Body By Emilee
  • NOT JUST FOR NEW YEARS – GOAL MAPPING + INTENTION SETTING

Blog

top female trainer Denver
Monday, 22 April 2019 / Published in Body By Emilee, Lifestyle

NOT JUST FOR NEW YEARS – GOAL MAPPING + INTENTION SETTING

Alright babes! Here we are…four months into 2019. How are you doing with your New Years Resolutions? Completely smashing them? Not so much? Do you even remember what they were?

The downfall of New Years resolutions is that the emphasis and focus is usually on the end result rather than the processes and actions needed to get there. Just sitting down and writing out a goal doesn’t really help you understand the changes you need to make. Until you figure out and establish the daily, weekly and monthly steps you need to take, it’s easy to lose sight of your goal and what you want to change or work towards.

When I started planning my Goal Mapping and Intention Setting event for my clients in January, I wanted to create a unique process they could use to not only set goals, but also set their intentions and identify what they need to put into place in order to set themselves up for success. And now…I’m sharing that process with you!

BbE GOAL MAPPING and INTENTION SETTING

What you need to get started: Pen or pencil and a notebook or an electronic way to work through the process. Plan on spending at least 45 minutes to an hour. Light some candles, put on some vibe-y background music (FKJ & Masego Radio on Pandora is one of my favs) and get ready to open yourself up to what you really want. I had my clients take a few minutes in the beginning to do a brief meditation with some deep breathing to get centered, grounded and connected to themselves. I would recommend you do it too!

Alright then babes! Let’s get started! 

STEP 1 –  DESCRIBE HOW YOU WANT TO FEEL

Write down how you want to feel in 2019 (ie. confident, energetic, fit, healthy, organized, financially secure, fulfilled in my career, connected, positive, brave, strong, balanced, etc.).

STEP 2 – ACTION BRAINSTORM

Brainstorm actions you currently do that create those feelings or changes you can make to increase how often you feel that way (ie. if you wrote down “healthy” you could say, “workout more, eat healthier, practice better self care.” If you wrote down “positive” you could say, “start a gratitude journal, pay more attention to negative thoughts and comments, surround myself with more positive people.”).

STEP 3 – ESTABLISH YOUR GOAL

Keep refining and rewriting those changes, getting more and more specific about what is it you really want to work towards until you feel like you have your “GOAL”. Turn the page and write your goal in the center and draw a circle around it.

STEP 4 – THE “REASONS WHY”

Around the circle, start to write the “Reasons Why” you want to work towards this goal (ie. if your goal is “I am going to start my own business in the next 3 months” you could write “I want a more flexible schedule. I want to a job where I am truly using my strengths and talents. I want to have more creative freedom.” List all the reasons why you want to work towards this goal and connect to why it is important to you.

wellness coaching Denver

STEP 5 – VISUALIZATION

Now you are going to close your eyes and visualize yourself working towards your goal. Picture yourself from the time you wake up to the time you go to sleep. What are you doing? How does it feel? What do you look like? Where are you? As you visualize what this process looks like, keep transforming yourself to look and feel the way you want to once you reach your goal.

STEP 6 – “MORE OF” & “LESS OF”

On the top of the next page, write your goal in the middle. One the left side write “MORE OF” and on the right side write “LESS OF”. Start to list what you need “more of” and “less of” in your life in order to get to your goal. If you are goal is to “Lose 10 lbs in the next 3 months”, in the “more of” column you could write “consistent workouts, cooking at home, sleep, etc.” And in the “less of” column you could write “drinking, treats at night, skipping workouts, etc.”

STEP 7 – DAILY, WEEKLY, MONTHLY PROCESS GOALS

Taking ideas from the MORE OF and LESS OF columns, you are going to start to create specific process goals. Make 3 sections for Daily, Weekly and Monthly process goals. Then start to fill in the actions and routines you can do on a daily, weekly and monthly basis that will put in place what you need to do to work towards your goal. For a goal related to healthy eating you could do “Daily: drink 96 ounces of water a day, pack food in the morning, eat 4-6 cups of greens, etc. Weekly: plan meals and go to the store on Sunday, prep lunch for the week. Monthly: do a “kitchen and pantry makeover” and clean out any unhealthy foods, pin healthy recipes I want to try, monthly assessment of what is and is not working, if weekly and daily goals are being met, plan a fun way to celebrate a month of healthy eating.”

STEP 8 – BUILD YOUR TRIBE

This step is probably my favorite! I love this concept and I feel like surrounding yourself with a solid tribe is truly everything! You are going to make a list of positive, like minded people you either have in your life who you can recruit to support you and help hold you accountable or ones you would like to reach out to, meet or hire to help you with your goal. It could be a mentor, a positive influence, someone on a similar path or someone with the experience and expertise you lack. Start to think who you can surround yourself with or the types of people you want more experiences and time with who will elevate, inspire, motivate or collaborate with you.

STEP 9 – YOUR YEAR OF…

Look back through your journal and come up with a word or phrase that captures what you want 2019 to be your year of…if you want to, you can write it on a card to hang up in your house, office or take a pic of it and save it as your phone screen saver. Whatever you think is going to have the biggest impact and help remind you what you are working towards and what this year is going to be about for you!

Don’t you already feel so much better? Lighter? Inspired? Focused? Ready to truly make this year AMAZING!!! Yes…? Me too! xo 

  • Tweet
Tagged under: Best bridal personal training Denver, best female fitness trainer, best life coach Denver, Best nutrition coach denver, Best nutritionist Denver, best personal trainer Denver, best personal trainer for females Denver, Best trainer Denver, best way to set goals, Body By Emilee, Denver bridal personal trainer, Denver lifestyle coach, Denver nutrition coach, Denver nutritionist, Denver's best personal trainer, Denver's top female personal trainer, Downtown Denver personal trainer, Fitness tips, goal mapping, goal setting process, health and wellness Denver, healthy lifestyle denver, healthy lifestyle tips, how to create a fit lifestyle, how to get to your goals, how to map goals, how to set intentions, intention setting, life coach tips, lifestyle coach Denver, nutrition tips, top wellness coach Denver, unique goal setting, wellness tips, what is intention setting

What you can read next

best female trainer
TONE IT ALL (STRENGTH) BOOTAYBAG WORKOUT
Denver life coach
BODY by EMILEE
Best personal trainer Denver
LISA SACKMAN

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Recent Posts

  • healthy meal plan

    BODY by EMILEE WEEKLY MEAL PLAN

    Each week I post to the private Body by Emilee ...
  • best home gym equipment

    BbE 100th YOUTUBE CLASS + HOME GYM EQUIPMENT GIVEAWAY

    In celebration of my 100th YouTube video this w...
  • top guided meditations for women

    OPEN TO RECEIVE

    I created this meditation as a way to open your...
  • best protein bar review

    MY (VERY) HONEST REVIEW OF SAKARA ENERGY SUPER PROTEIN BARS

    Not only does this bar taste amazing...think da...
  • best personal trainer Denver reviews

    REMI LOCKE

    "If you are new to fitness and scared of commit...

Categories

  • Blog        
  • Body By Emilee
  • Fitness
  • Lifestyle
  • Nutrition
  • Partners
  • Recipes
  • Services
  • Specials & Events
  • Testimonials
  • Uncategorized

Archives

  • 2020
  • 2019
  • 2018
  • 2017
  • 2016
  • 2015
  • 2014
  • 2013
  • 2012

Finally got my hands on a copy and can share my fi Finally got my hands on a copy and can share my fitness feature in this month's @denverlifemagazine!
:
So much amazing info in the wellness section! Love the tips on being more mindful, different meditation techniques, how to fuel your body and ways to feed your soul.
:
In "The Power of Exercise" I share simple things you can do to create healthy habits and build sustainable routines as well a “body weight only” home workout to get you moving and feeling fit! 🙌🏽🖤🙌🏽
:
So much love and gratitude for @kerrieleebrown @brihuff and @makeupbykatieklein for making it come together so beautifully! 🌹 You all are so talented and amazing! 👑👑👑
:
You can pick up the Wellness Issue at Tattered Cover, Barnes and Noble, King Soopers, Safeway, Walgreens or online at Denverlife magazine (linkinbio). 
:
Cheers to a new year filled with health, abundance, wellness and workouts! 💋xo 💪🏽
:
#denverlifemagazine #denverfitness #denverwellness #healthandfitness #fitness #wellness #fitnesstips #heathylifestyletips #wellnesstips #denverpersonaltrainer #denvernutritionist #holisticwellnesscoach #holisticwellness #newyearsgoals #newyearsfitness #athomeworkouts #workoutathome #thepowerofexercise #fitlifestyle #athomefitness #healthtips #newtofitness #fitnesstrainer #femalefitness #fitife #homeworkout #bodyweightworkout #workout
@denverlifemagazine ‘s January Wellness Issue is @denverlifemagazine ‘s January Wellness Issue is out! 🎉 So excited to kick off the new year as their featured fitness expert!
:
I got to share some health and fitness tips as well as a home workout designed to get you moving and energized! 🖤💪🏽
:
You can grab a copy at Tattered Cover, Barnes and Noble, King Soopers, Safeway, Walgreens or online at Denver Life magazine (linkinbio). ⬆️
:
Big gigantic thanks to @kerrieleebrown for including me! 🙏🏽 Absolutely loved being a part of this issue! xo 💕
:
#denverlife #denverlifemagazine #denverfitness #denverwellness #mindbodysoul #powerofexercise #healthandfitness #fitness #wellness #fitnesstips #wellnesstips #denverpersonaltrainer #denvernutritionist #holisticwellnesscoach #holisticwellness #newyearsgoals #newyearsfitness #onlineworkouts #nutritioncoaching #accountabilitycoaching
2021 here we come! ✨🙌🏽✨Who is with me??? 2021 here we come! ✨🙌🏽✨Who is with me??? 👑
:
Comment below what "successful" and "soul nourishing" mean to you! xo 🤍
:
Repost : @bossbabe
:
#newyearsmantra #happynewyearseve #2021 #success #soulnourishing #selflove #selfcare #holisticwellness #womeninspiringwomen #motivationalquote #morningmotivation #motivation #wellness #healthandwellness #fempreneur #bossbabe #femalentrepeneur #empoweredwomen #empowerwomen #nextlevel #empowerher #leanin #stepup #raiseyourvibration #highervibe #healthylifestyle #expandedliving #livewithintention #livewhatyoulove
I know a lot of you are already part of it, but fo I know a lot of you are already part of it, but for any one new or any one who doesn't know about it yet, I wanted to shine a little light on the Body by Emilee Weekly Meal Plan. 
:
If you are wanting to eat and cook healthier in the New Year, it is such an amazing (*FREE*) resource that truly makes planning healthy meals for the week SO MUCH easier! 
:
📝 WHAT IS IT?
Every Saturday morning I post to a private FB group + distribute to an email list a weekly meal plan of
5 DINNER RECIPES
+ 1 LUNCH RECIPE
All the recipes are nutrient rich, gluten free, vegetable and whole food focused. The recipes are also very easily modified to fit a grain free, dairy free or plant based diet.
No repeats either...each week has completely new recipes. They are also all archived in the Facebook group Photos, so you can always scroll back to access previous week's meal plans! 
:
🙋🏻‍♀️ HOW DO I JOIN?
Head to the link in "linkinbio" to request to join the private FB group or DM me with your email address to be added to the distribution list. Then get ready to get your healthy weekly meal plan on! 🙌🏽🙌🏽xo 💋
:
Have questions or want more info...feel free to leave me a comment below. 👇🏽
#weeklymealplan #healthymealplan #mealplanningguide #mealplanning #mealplanningtips #healthyrecipes #healthyrecipeshare #healthyrecipeideas #holisticnutrition #holisticwellness #nutritioncoach #healthyeatingtips #healthyeating #nutrition #nutritionguide #glutenfreerecipes #whole30recipes #healthydinnerrecipes #healthylunchideas #nutritionist #fitnesstrainer #holisticwellnesscoach #healthcoach #nutritiontips #weightlosstips #howtoeathealthy #healthylifestyle #eathealthy #eatwhatyoulove
This year was a year like absolutely no other. We This year was a year like absolutely no other. We all felt the impacts of the pandemic in so many ways. The beauty of it though is how much was brought to light ✨ ...we learned about ourselves, our relationships and what we consider “essential".
:
If you are feeling pulled to reflect on what you uncovered about yourself this year and the ways it transformed you, grab a notebook or journal and starting working through these prompts.
:
💫WHAT DID THE CHALLENGES OF 2020 ILLUMINATE FOR ME?
What did this year bring to light? What did you uncover? What behaviors, habits, people and/or situations did you start to see and experience differently?
:
⛓WHERE DID IT SHOW ME I AM NOT FREE?
Where in your life do you feel free? Where in your life do you not feel free? What is holding you back? What do you envy in other people? What are they doing that you want to be doing? 
:
💎WHAT DID I LEARN I VALUE MORE? LESS?
What did this year teach you about your core values? What truly matters to you? What about the things you thought you were important that you realized are not?
:
🦋HOW DID IT TRANSFORM ME?
In what ways did this year transform and change you? Get deep on this one...not just that you are now working from home and not going out to restaurants, but how did this year TRANSFORM who you are and how you show up in the world?
:
🔥WHERE DO I WANT TO EXPAND AND PUT MY ENERGY IN 2021?
Take all of that knowledge + introspection and decide to focus your energy and efforts on what will MOST serve you. Start working on the areas where you are not free. Lean into your values and step into your transformation. Figure out where you want to expand and grow and let 2021 be the year you are empowered, inspired, authentic, enlightened and aligned. 🙏🏽xo🤍

FOLLOW BBE:

CONNECT:

CONTACT
TOP