A Fit Nurse: how to lose 10 pounds in a month

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4IfCBOglr81YFrdP67Efhzyb0sHUzYvnuDVjLurONuX04kIazWUYm-2uB4I9tZTCb0dlPDsoEiCZPqAjgnZWpDlyTGQtAftLb_V49We6BL40EZ-04fisg4WGXtr1VMhnJEvAHNfQwQNKJ/s1600/september.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="HOW TO PLAN YOUR MONTH TO CRUSH YOUR GOALS" border="0" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4IfCBOglr81YFrdP67Efhzyb0sHUzYvnuDVjLurONuX04kIazWUYm-2uB4I9tZTCb0dlPDsoEiCZPqAjgnZWpDlyTGQtAftLb_V49We6BL40EZ-04fisg4WGXtr1VMhnJEvAHNfQwQNKJ/s320/september.JPG" title="HOW TO PLAN YOUR MONTH TO CRUSH YOUR GOALS" width="320" /></a></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;"><br />
</span></div><div style="line-height: 15pt; margin: 0in 0in 0.0001pt; text-align: center; vertical-align: baseline;"><span style="color: #ea9999; font-size: 11.5pt;"><b><span style="font-family: "verdana" , sans-serif;">IT IS SEPTEMBER! Time to set new goals and crush it!</span></b><span style="font-family: "arial" , sans-serif;"><o:p></o:p></span></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;"><br />
</span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11.5pt;"><span style="color: #262626;">With kids going to back to school and new things happening in our own lives, I am super excited to talk to you guys a little bit about</span><span style="color: #ea9999;"> <b>crushing your goals </b></span><span style="color: #262626;">when it comes to anything you wanted to achieve in your life or in your business! <o:p></o:p></span></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11.5pt;"><span style="color: #262626;">It is a new month which just means </span><b><span style="color: #ea9999;">new opportunity</span></b><span style="color: #262626;"> to do something wonderful for your own self! Time to make some changes in your life!<o:p></o:p></span></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Today, I was going to write out my goals and I thought I would share with you guys. I do this because so often people don't know how to set goals. We were never really taught on how to do this. <o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><span style="font-family: "arial" , "sans-serif"; font-size: 11.5pt;"><span style="color: #262626;">I am going to share with you guys how I set goals in my own life and hopefully this will help you out. HERE is a </span><span style="color: #073763;"> <a href="https://www.dropbox.com/s/vixuc0gqchoevr6/goals.pdf?dl=0" target="_blank"><b>G</b><b>oalsetting printable</b></a></span><b style="color: #d5a6bd;"><a href="https://www.dropbox.com/s/vixuc0gqchoevr6/goals.pdf?dl=0" target="_blank"> </a></b><span style="color: #262626;">that you guys can use! <o:p></o:p></span></span></div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">I never really was somebody that made a ton of goals in my life.<o:p></o:p></span></div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">In fact I didn't really understand what goal setting really meant until I started my own business and realize that the only way that I was going to achieve things is if I plan my day and I really own my life and I had direction on where it was. <o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">So let's get to it. The first thing to make sure:<o:p></o:p></span></div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><br />
</div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><b><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt; text-transform: uppercase;">identify the priority areas in your life.<o:p></o:p></span></b></div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><br />
</div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">For myself it's my family. It's my faith, my business and my fitness and also improving into my psychological well-being so I kind of included that as well. Those are the priority areas are within my life. (Start thinking about yours!)</span></div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNFA9UPKZSGb1X3bzjL_DHXcKu7OgrC0zRtwx3BddzmhVk5EZfq0pifIApasj2vjdC4w91xMREE_nB_PEOC0oRyHBKV6K-Cn4aepP7l1dpEz35qylHI_qG7j2CnHphpRSrbZ2sBzaTVAwl/s1600/alyssa+family.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="313" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNFA9UPKZSGb1X3bzjL_DHXcKu7OgrC0zRtwx3BddzmhVk5EZfq0pifIApasj2vjdC4w91xMREE_nB_PEOC0oRyHBKV6K-Cn4aepP7l1dpEz35qylHI_qG7j2CnHphpRSrbZ2sBzaTVAwl/s320/alyssa+family.JPG" width="320" /></a></div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;"><br />
</span></div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;"><br />
</span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><b><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">CHOOSE 3-5 GOALS IN EACH PRIORITY AREA.<o:p></o:p></span></b></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Choose 3-5 areas in each priority area or if you don't want to overwhelm yourself, you can just choose three different goals that you want to reach in a month but make sure that they are directed towards one of your priorities. <o:p></o:p></span></div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><br />
</div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Keep in mind that you need to make sure that your goals really have meaning. Often times we set a goal because it sounds great and something that we really want to hopefully achieve at some point but sometimes that goal doesn't have the same meaning that it had maybe last month or the month previous and so it's really, really important that you make sure the goals have a meaning to you still. That sounds kind of crazy but it's so true.</span><br />
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</span> <span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;"> We think that we want something but do we really truly want it? Is it serving our purpose and our priorities?<o:p></o:p></span></div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><br />
</div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Once we identify our priorities---Identify 3-5 goals per priority area. I am going to give you an example. One of the goals that most people that I come in contact with want to achieve is how to lose 10 pounds in one month. It's not really a crazy goal. You guys know that average weight loss in order to be healthy is about 2 lbs. a week. So 2 – 2 ½ lbs. a week you got a ten lbs. weight loss goal. <o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">It's definitely something that's manageable and it's realistic. It's something that you can achieve. So when you set your goals, make sure that your goals are </span><span style="color: #f4cccc; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">realistic</span><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;"> and something that you </span><span style="color: #f4cccc; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">achievable.</span><br />
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</span> <span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;"> As you can see with the 10 lbs. weight loss it definitely is something that is manageable and easy to achieve in a 30 day timeframe.<o:p></o:p></span></div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><br />
</div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIEhjB840ZTmPDLsp1bnC64Gw-cfOcpwTrSzKIeGVdJWaVgNsMvFaGe0DMuNSMdIAY-J32yqjeG7stfYkepB4PLHKM4I8H6-ZCnHbAemsQUDjaarhsQm3XVTvQlAopuWusq-zHKMNbnsjK/s1600/how+to+plan+your+month+to+crush+your+goals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIEhjB840ZTmPDLsp1bnC64Gw-cfOcpwTrSzKIeGVdJWaVgNsMvFaGe0DMuNSMdIAY-J32yqjeG7stfYkepB4PLHKM4I8H6-ZCnHbAemsQUDjaarhsQm3XVTvQlAopuWusq-zHKMNbnsjK/s400/how+to+plan+your+month+to+crush+your+goals.jpg" width="266" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><span style="font-family: "arial" , "sans-serif"; font-size: 11.5pt;"><span style="color: #262626;">The next thing is </span><span style="color: #f4cccc;"><b><span style="text-transform: uppercase;">you need to put action steps towards your goals</span></b>. </span><span style="color: #262626;"><o:p></o:p></span></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">What I mean by this these are things that you can control. So you can wish for things to happen within your life. But really your goals are going to be achieved by following a plan and following through with the actions.<o:p></o:p></span></div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><br />
</div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">With our 10 lb. weight loss for example, you're going to break it down into your actions steps. You need to have an exercise routine. You need to follow some kind of nutrition plan. You need to have accountability to your goals, motivation (serves the priorities), and a reward.<o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">So find some kind of accountability coach or a friend that's going to hold you accountable and motivate you to reach your goals. You are also going to want to have some kind of reward in there as well. So that when you achieve these things on your daily, weekly, monthly basis, then you have some of reward or something that you look forward to. Those are your actions steps. Make sure that you guys set yourself up for success and understand what you have to do in order to achieve those goals. <o:p></o:p></span></div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><br />
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</div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><b><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt; text-transform: uppercase;">The next thing is reverse engineering those goals. <o:p></o:p></span></b></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Now we know what it is that we want to achieve and we also have the action. </span><br />
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</span> <span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Then you want to break it down into weekly then daily activities.<o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , sans-serif; font-size: 11.5pt;"><br />
</span> <span style="color: #262626; font-family: "arial" , sans-serif; font-size: 11.5pt;">For each action step you need to plan it out on your calendar. </span><br />
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</span> <span style="color: #262626; font-family: "arial" , sans-serif; font-size: 11.5pt;">For example for a goal of exercising 5 days a week plan that out on your calendar for when you are going to accomplish this activity for each week of the 30 days.</span><br />
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</span> <span style="color: #262626; font-family: "arial" , sans-serif; font-size: 11.5pt;"> Then you're going to look at your nutrition plan and make a meal plan based on the nutrition recommendations and create a meal plan for the week. </span><br />
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</div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">You can even have a box there for your accountability that you can check off for when you check in with your coach or accountability partner.</span><br />
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</span></div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">The most important thing when you are setting your goals - <b><span style="text-transform: uppercase;">you figure out what they are</span></b>. And you must have the motivation to do it! <o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Make sure that that accountability person whoever it is (can be your husband, your best friend, your mom!) that you have in your life is holding you accountable and you have given them the OK to hold you accountable as well. So it's like an agreement between the both of you to hold yourself accountable to your goals. And you guys can really do this in any areas of your life. <o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuLPrexaDH7M4eqs-YlrfN3H5ezH6SJjvluI07098CvhhJYxqTUWjT_9fgtGGmdNmlTg2kYBqWqjoc0PGgyXABHU11B3O_BIt5N2xAVjT05mOg0X6psBGpb1fD5f6245YsEd65QYUt7n0E/s1600/a+goal+without+a+plan+is+just+a+wish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuLPrexaDH7M4eqs-YlrfN3H5ezH6SJjvluI07098CvhhJYxqTUWjT_9fgtGGmdNmlTg2kYBqWqjoc0PGgyXABHU11B3O_BIt5N2xAVjT05mOg0X6psBGpb1fD5f6245YsEd65QYUt7n0E/s320/a+goal+without+a+plan+is+just+a+wish.jpg" width="320" /></a></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;"><br />
</span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;"><br />
</span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">I just broke it down quickly into a fitness one for you guys because this is one I come across most of the time but also you can also break it down into your business goals. Just remember friends---- our actions have to<b><span style="text-transform: uppercase;"> be things that you can control.</span></b> <o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;"> At the end of the 30 days celebrate your progress. <o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Re-evaluate where you went wrong and also celebrate where you went right! I find it super helpful to write down three things that I did really well in the month versus criticizing myself and pointing out all the things that I didn't achieve because truthfully you're not always going to achieve all your goals and that's okay.</span><br />
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</span> <span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;"> You need to get used to really celebrating your progress and just being happy that you are moving forward.<o:p></o:p></span></div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><br />
</div><div data-l10n-id="" style="font-stretch: inherit; line-height: 15pt; margin: 0in 0in 0.0001pt; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">I hope you guys set some amazing goals this month I want to hear about them. I want to hear what it is that you guys are setting for yourselves for this month to set yourself for success, feel free to email me at <a href="mailto:afitnurse@gmail.com">afitnurse@gmail.com</a> or follow me on #Periscope for more motivation - @alyssaschomaker! <o:p></o:p></span></div><br />
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action steps, activities, control, goal setting, goals, how to lose 10 pounds in a month, how to set goals, plan, priority areas, reverse engineer

HOW TO PLAN YOUR MONTH TO CRUSH YOUR GOALS

IT IS SEPTEMBER! Time to set new goals and crush it! With kids going to back to school and new things happening in our own lives, I am sup...

Posted by Alyssa Schomaker / Wednesday, September 2, 2015 / No comments / action steps , activities , control , goal setting , goals , how to lose 10 pounds in a month , how to set goals , plan , priority areas , reverse engineer

HOW TO PLAN YOUR MONTH TO CRUSH YOUR GOALS

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