Loading... Please wait...


How to reach your 2020 goals

Posted by

Do you have ideas about what you'd like to accomplish in this new year? The following tips can GREATLY help those ideas to come to fruition! You can use them with any kind of goal, from health to finance to career to recreation/travel. Give it a try! I'm going to illustrate the process with one of the goals I set and achieved in 2010.

Step one- the Goals themselves

Take a quiet time to reflect on the various areas of your life and see where you'd like to improve. Write enough goals to get excited about, but not so many as to be overwhelmed.

Step two- the Why

Just setting a goal is often not enough to motivate one to see it all the way through. Example: The big goal I set in 2010 was to run a half marathon, which is 13.1 miles. (I use the term "run" loosely, lol!) I wanted to cross the finish line and I needed a big Why to pull it off.

I had just had a major surgery and couldn't do the exercise I liked to do, which is cycling. I actually hated running and was horrible at it, BUT... it was the only exercise I was approved to do. My Why? The surgery had made me feel weaker and I wanted to prove that I was still a badass. I was literally thumbing my nose at aging, "taking it down a notch", etc. This Why was enough to see me through, but I had to constantly remind myself of it to stay motivated. Believe me, training in the heat & humidity early in the morning was NOT what I wanted to do as I woke in a comfy bed! But the Why made me throw back the covers 97% of the time.

Step three- the How

Setting goals is great, but you need a plan to reach them. Work backward from the finished goal and ask yourself what milestones you need to reach in what time frame to get there. Ask yourself what tools and resources you need to make it happen.

For me, because I was a horrible runner, I looked for training programs I could actually do. I ran across Jeff Galloway's books (he's an Atlantan and Olympic runner). His method was alternating running and walking, which I felt I could do. Believe me, I had to start with 15 seconds of running and nearly 3 minutes of walking before the next run. I had to start with 1 mile. And even when I had increased to 30 seconds run and 1.5 minutes' walk, walkers would pass me by on the trail while I was "running", lol! But that was ok, because I had my Why.

Step four- Accountability

With a friend who was training for a full marathon

Pick some trusted, supportive people to share your goals with who will help to keep you on track. For example, if your goal is weight loss, this would NOT be the person who pushes you to eat the cheesecake when you go out!

For me, I joined an organization called Team in Training, who support the Leukemia and Lymphoma Society. This caused me to actually pick out a half marathon and pay the entrance fee, then get sponsors. That was a LOT of accountability! But it really did help to keep me on track.

You can hire a coach or trainer, if you need to. You can join a group or organization of like-minded people. Whatever it takes to keep you accountable to your goal.

Step five- Visualization

Daydream about what it will feel like when you accomplish that goal. Create a vision board and keep it where you can easily see it. I like this one, because you can use pictures of multiple goals. Briefly write your goals each morning, as if you've already achieved them, and be sure to experience the feelings of accomplishment.

I remember when Olympic coaches first had downhill skiers close their eyes and visualize running the course over and over. They were beating everyone else in a way that made the other coaches sit up and take notice! Now, that's a common coaching practice.

Revel in your success!

You can celebrate each milestone and encourage yourself along the way. I did cross that finish line. It wasn't easy, because I had developed something called a Morton's Neuroma, which felt like a stress fracture. I had to cut my training to no more than 5 miles per session at the time I should be stretching to 10 miles once a week. But I did it. And when I went to change out of my tights, I literally had to hold onto the bathroom counter because my legs didn't have the strength to lift one while balancing the other, which made me totally crack up! But I did it. And there's nothing like that celebration at the end when you reach your goal!

I encourage you to set a meaningful goal for yourself this year. Drop me a line at debra@nature-heals.com and I'll cheer you on! Elizabeth, Andrea and I wish you a Happy New Year!

View Comments

Preventing and healing from candida overgrowth

There is LOTS of misinformation about candida, which is why so many struggle to heal from it. I want to help you to understand how candida can overgrow in your body and what you can do about it. Symptoms & indicators of [...]

Read More »

One cause of poor sleep and/or belly fat

Have you struggled to sleep soundly? Or do you fight that extra midriff padding? Excess cortisol is the likely culprit, and I want to help you to understand how this happens and what you can do to minimize it! General Adaptation Syndrome [...]

Read More »

Take advantage of this good medicine!

Much of my training has its roots in Traditional Chinese Medicine. It's amazing what wisdom was discovered thousands of years ago, with the crudest of technologies! These TCM principles are still true today, and I want to share with you one of the ones I think is most important. [...]

Read More »

A hidden source of fatigue and belly fat

This week we want to help you to understand one of the contributors to fatigue, foggy-headedness, and belly fat. This condition flies under the radar of your yearly physical testing, and it's called Fatty Liver Disease. The good news is that if you know you have it, there are great lifestyle [...]

Read More »

Tips to avoid the flu

It's that time of year, when flu vaccines are being advertised far and wide, with many pharmacies offering free flu shots. But is getting vaccinated the answer? I will defer to Joseph Mercola, MD, for the facts about the flu vaccine (link below). I will tell you what other steps you [...]

Read More »

Sleep not great? These tips can help!

Poor sleep affects EVERY aspect of your life.... mood, energy, focus, and being vulnerable to colds & the flu. In fact, if one doesn't sleep well for a long time, it even increases your risk of cancer and heart disease. How much sleep do you need? An occasional night of too little sleep won't hurt you too terribly much. But night [...]

Read More »

Preventing and healing Cancer, Part 2

Cancer, Part 2 by Debra MacIntyre, naturopath Early detection of a forming cancer is extremely important for a good treatment outcome, as Chris writes about in the article below. Better still would be to prevent a cancer from starting. And although there cannot [...]

Read More »

Preventing and healing Cancer, Part 1

When I was a child, cancer was a rarity. Today, according to the National Cancer Institute, the number of new cases of cancer (cancer incidence) is 439.2 per 100,000 men and women per year (based on 2011-2015 cases). This is nearly 1 in 2 people being diagnosed per year. An astounding [...]

Read More »

How your genes affect your health

The subject of genetics is becoming more important to your healing than ever before. Your genetics are vulnerability factors and not necessarily your destiny. Faulty genes must be "turned on" to manifest a problem in your body. The issue we face today is that toxins in the environment turn those genes on, which is why we have greater numbers of [...]

Read More »