Visualization-Application-No Excuses

Well, Christmas is over and I have to say I’m kind of sad! It seems like each year flies by faster and faster. Life is so busy, it was nice to just hang out with family for a couple days, stay in our comfy clothes, and of coarse, indulge in all of the food and drinks. I always choose to enjoy all of the goodies and I don’t hold back, but the next day comes and my belly hurts, I’m sluggish, I have zero regrets, and I’m ready to get back on track! No need to wait until January 1st, the time is now! I love Flexible Dieting because I know exactly how to get right back on track and I don’t feel like I have to punish or starve myself for having a few off days. 

The New Year is here and it’s tradition to set new goals. I have had many people tell me that they’ve quit doing this because they know it just results in failure and disappointment a few months into the year. That spark and determination that was once there, getting you up extra early to hit the gym or planning meals and cooking healthy has quickly vanished. Your dreams of being “bikini ready” are gone by April and you tell yourself life is just too busy to stick to your diet or your gym routine. You are burnt out, and yet another year of reaching those goals has gone down the tubes. So what gives? What could possibly stop this cycle? What can turn you into that person you admire and strive to be? Im a firm believer the answer is in one word: Mindset. 

It seems so cliche’ and too simple, but the power of our minds is a crazy thing. Scary really, how much we can control our lives through our mind. You’ve heard it a 1000 times, but I can’t think of a better way to state it, “Whether you think you can or think you can’t, you’re right.” YOU decide whether or not you will reach your goals, no one else. So how do we change our mindset when we don’t wake up all happy-go-lucky, when things aren’t going right, when our world seems to be crashing down around us? How do we stay on track? I myself have these struggles, but I think I have found some things that can really help us not lose control of achieving the things we want.


Any high level athlete you see clearly has a crazy amount of physical talent, but what you don’t see is how much mental control they have as well. One sport that I love as an example of mental strength and control is Olympic Lifting. I can openly admit, I love this sport, but it’s the first thing that can make me lose my cool in a hurry. It is a thing of beauty to watch a high level Olympic Lifter walk onto a platform in front of a room full of people and lift max weights effortlessly. I guarantee you when they walk out there, they are not thinking, “oh boy, what if I miss this?!” or “this weight looks so heavy-im scared!” They are walking out there with a plan, they are envisioning themselves through every part of that lift, picturing it perfectly and imagining it feeling light as a feather. They see in their minds what they want to actually happen, and nothing else.

Some of you may be athletes, some may not, but whatever your situation, we can all apply visualization to our lives. Picture yourself not only achieving the goals you have set before you, but accomplishing the daily tasks it takes in order to reach the big goal.


Now that you can visualize it in your mind what it is you want to achieve, it’s time to apply it in real life and get it done!! Break it down into what you need to do daily, weekly and monthly in order to succeed. For example, if your goal is to lose 30 pounds in 3 months, you need to make a plan. Daily, your goal could be to exercise 1 hour a day and pack your  healthy meals. Weekly, you could check in with a coach or friend for accountability, grocery shop and prep food. Monthly, you can have a 10lb/month goal and at the end of each month come up with a new menu to keep food exciting, and new fitness goals to keep you motivated. Whatever your goals may be, keep them in plain sight, write them down, and make them a priority. Many people think it is selfish to make time for themselves to go to the gym and cook healthy when they have a family or other obligations in life, but if your goals are important enough to you, you will make time!! Those of you with children, wouldn’t let them skip school because they don’t feel like it, because you know it is vital to their success, so why would you skip the gym or eat bad foods if you know that is what you need to do to succeed? Usually applying the actions that it takes to succeed seem easy or maybe even fun at first. You start out pumped up and ready to kill it at the beginning, but when that spark fades….enter the dream killer…EXCUSES.


We all hate hearing them from other people, so why do we make them when it comes to our own lives? You plan a date with a cute guy or girl and last minute they call you with some lame reason why they can’t go. You do a workout and you did not get near the score you wanted, that girl or guy next to you that you never thought could beat you, just did and suddenly it’s because your knee, arm, hands or something imaginary hurts, inhibiting you from getting the higher score. Your buddy borrowed money from you and every week there is another reason why they can’t pay you back, but they “swear they will have it next week!” 

One thing I like to tell my clients is, when everything else in life seems out of your control, remember, your goals and the actions it takes to get there will always be in your control. Use is as your escape and that thing in your life that you make a priority, instead of making excuses and putting it on the back burner when life gets hard. Ask someone close to you that you trust, to call you out when you make excuses! Sometimes we don’t see it ourselves, so having someone who is honest with us, helps to keep us in check and living in reality! 


Do it!! Not tomorrow, not next week, do it now!! Find a coach or accountability partner, write your goals down and get to work! No one can do this but you and the sooner you do it, the sooner you will hit your goals! 

Let us help you!! Email Mallory or I (Katy) at We would love to help you achieve the things you did not think possible!

Wishing you a New Year full of goals crushed!!



Im leaving you with a few links to some books that I love and had a big impact on me in developing mental toughness and a positive mindset!