SMART Goals & Defining Your Ultimate Goal

It is time to define your goals and make them SMART. We are also going to define your Ultimate Goal. This may be something different than anything you have done before, so come into this with patience for yourself and an open mind.

Chalene Johnson is an amazing speaker and motivator. When I took one of her programs a few years ago, she helped me come up with my own PUSH goal. This really helped me to revamp everything to love life and myself. During the program, the one thing I do over and over again since then is define my PUSH goal. She called it a Push goal but for my purpose we are going to call it an Ultimate goal on this worksheet because this is ultimately something you HAVE TO DO to get where you want to go.

Why is this important?

You may list 10 goals that you have that you want to accomplish, but do you ever feel lost on where to start? You’re not alone. Most people don’t know where to start and most start with the easiest things to check them off the list. The things that are the least rewarding and those are the ones that kind of makes you feel like you lose motivation. Sound familiar? I have another approach for you to take. Let’s start by defining your top 10 goals. You may find it easy to do, it may be hard to come up with 10. Focus on your health and wellness first (nutrition and workouts first, then emotional and mental health) but don’t be afraid to include items like finances or relationships if it makes you feel more balanced and abundant in your life. Always start with the lowest scoring aspects in your life first and then work from there.

It would be awesome if…

List 10 “It would be awesome if” goals to happen in the next 90 days. Be specific. Write them down as if they have already been accomplished.











Make your goals SMART

Use SMART table below to go back to your 10 goals, and define them deeper.


Be specific on how you want to accomplish this goal, like a mission statement. Who you need to consider to be involved, what is being accomplished, when it will be done, relevant place, requirements, obstacles, and reason. The more specific you are, the more real it becomes.


Pick a metric. “Lose weight” or “be skinny” is not going to work. “Lose 12 pounds” is a concise metric on how it will be measurable.


In order to achieve a goal, you want it to be attainable and inspire motivation. “Lose 12 pounds in two days” is not an attainable goal and after a day only losing 1 pound you would immediately become discouraged. “Lose 12 pounds in 20 days” is more attainable, especially if you know you can lose a pound a day and you feel more inspired.


Focus on something that makes sense with the broader picture. Eating only salads for lunch and dinner are not really relevant goals and not always what you need to get you to where you want to be. Not eating out and meal prepping 7 days a week is relevant and also more specific to your main goal.


If you don’t give yourself a deadline, how likely are you to start right away? If you had to write a biography of your life, you’ll take years. But if you were only given a week, would you get a lot more done in a week than you would in a year without a deadline. Time constraints create more urgency.

Create Your Ultimate Goal

What is an Ultimate Goal?

An Ultimate Goal is the one goal that makes all your other goals possible. Looking at your list of 10 goals, what is one thing that you can do to make all the rest possible? Usually it’s something simple as more discipline, finances, time, energy, or skills/talents. After you figure out what that is, you can set one Ultimate Goal that will help you achieve all the other goals. This may not seem like the most important goal to you, but once you do this all the other things will seem to fall into place and you have built that momentum. It may not seem obvious or cut and dry, so journal about it if you feel lost.

EXAMPLE: If your goals are to workout 5 times a week, eat healthy, eat out only once a week and cook more, spend more time with your family each week, have a date night with your spouse each week, lose 15 pounds in the next 90 days, create more “me time”, reorganize your home or garage, meditate 3 times a week, and save $200 each month for a new car.

Besides the savings, most of these require time. So you decide your Ultimate Goal would be hiring help to clean your home, do laundry and grocery shop so you have more time for your family, time to meal prep, and more time to spend with your family and yourself.

Easy, right? Yes, but also know that this Ultimate Goal is not your one stop. Say you can’t afford to hire someone, then it’s time to think of another Ultimate Goal.

So now your Ultimate Goal would be to make more money to afford to hire help. To do that, you may need to get a raise or promotion at your job. You may need to create more income another way. So now your Ultimate goal is actually to get the next promotion at work, or find another way to create more income for yourself.

So while at first it looks like you needed more time, what actually you needed was more money to create more space in your life.

Don’t ever feel stuck on an Ultimate Goal. Sometimes they don’t work, that’s when you come back to the drawing board and try something else. Doing the same thing over and over again and expecting different results is the actual definition of insanity.

An Ultimate Goal is not always what is most important to you. Your Ultimate goal is what makes everything happen.

My Ultimate Goal is….


Your coach,

Liz Javier <3

“Focus on the goals that make things happen!”

**Chalene Johnson**

F*#@ Resolutions

F*#@ Resolutions

That’s right. I mean it. FORGET resolutions…. oh you thought I meant the other F word. Whatever you thought, you’re right. Resolutions are so commonly mistaken for goals. If you want 2019 to rock, use my take on resolutions to get you there. This is just solely my opinion, but I do know a lot about transforming lives and helping others do the same. If you haven’t been successful in the past with resolutions or you’re just looking to change it up, maybe you should continue reading.


Many people think they can go right into not drinking, eating clean, and workout 7 days a week starting right away to get to their ideal weight. Sure, you can… and it’ll last for a few weeks or even few months. But then what? YOU GET BURNT OUT. It’s a common mistake that happens. I know you’re going to work for it, but you have to make realistic, easy to manage, small steps to make sure you stick to it.


Inc. states that the top 10 New Year’s Resolutions for Success and Happiness in 2019 are:

1. Diet or eat healthier (71%)

2. Exercise more (65%)

3. Lose weight (54%)

4. Save more and spend less (32%)

5. Learn a new skill or hobby (26%)

6. Quit smoking (21%)

7. Read more (17%)

8. Find another job (16%)

9. Drink less alcohol (15%)

10. Spend more time with family and friends (13%)

These are great things and if you do all these things in one year, that’s great. I have, I did all of these in 2016. Yes ALL OF THEM including stop smoking and finding another job. Probably the two hardest things on the list. But at the end of 2016, I didn’t feel much different. These were really just goals I created, not a resolution to be what I want to be. I had crushed so many goals but I was still very unhappy and not in the best life that I wanted.

So in 2017 and 2018, I decided that I would change up my resolution instead of making them sound more like goals I decided to change up how I defined my resolution. In 2017, I resolved to feel more love for myself and from others. In 2018, I resolved to feel more successful. At the beginning of each year, I wasn’t sure how I was going to do it - I just knew what I needed .


Google defines “resolution” as:

  1. a firm decision to do or not to do something.

  2. the action of solving a problem, dispute, or contentious matter.

Your decision to do or not do something isn’t a goal, it’s a resolution. Goals can change throughout the year so focus on how you want the year to go. How do you want to feel? Here are some of my favorite go to resolutions:

  1. Don’t suck this year (very general but really works!)

  2. Love myself more.

  3. Create a sustainable healthy lifestyle.

  4. Be happy with my body no matter what I look like.

  5. Do more things that make me feel confident and loved.

Notice how those are just a resolution (a firm decision) to do something for myself? 2018 was the best year because I used the top 5 listed above to create goals along the way that lead the way for me to advance in an amazing career, start my own business, love myself more than I ever have, be in the best shape of my life, and have the most amazing friends I could ever ask for.

All the things you can do to meet your resolutions changes over the course of a few months or a year. So, I encourage you to figure out how you want to feel at the end of 2019 and make that your resolution.


Once you’re able to figure out how you want to feel, you can start to figure out what areas of your life need the most attention. Where are you the most unhappy? Start there and work your way to the best life you’ve ever had.

I want to share with you some of the tools I used last year to figure out where I needed to start. Starting is sometimes the hardest thing to do.

Stay tuned and you’ll see more from me on Friday. The catch? You have to be part of my community by signing up for my newsletter. You’ll stay up to date with all my blogs and special offers throughout the year to make this a badass year! You literally have nothing to lose so sign up below.

Go get ‘em, Tiger! 2019 is yours for the taking!

Your coach,

Liz <3

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Stay Sane Through The Holidays Tip #6

Stay Sane Through The Holidays Tip #6


I’m going to cut to the chase on this one. You know you could be drinking more water. Water can help with so many different things. Here are a few:

  • More energy

  • Weight management

  • Flush out toxins

  • Better skin

  • Immune system

  • Regularity of bowel movements

  • Preventing headaches, back aches, cramps and even sprains

  • Regulates body temperature

  • Improves heart health

  • Prevents bad breath

  • Helps hangovers

  • Better mood

My first rule of thumb is that you should drink half your body weight in ounces. So if you weigh 140 pounds, you should be drinking 70 ounces of water a day, MINIMUM. A gallon a day is my second rule of thumb, especially if you want to lose weight.

Now, drinking that much fluid isn’t easy. There’s access to water throughout the day, how to count ounces to make sure you’re getting enough, and the fact you may be running to the bathroom every 15 minutes. But here are a few tips to help you work towards your goal fluid count and how to get there.

  1. Start by just tracking

    Knowing how much you are or are not getting a day could be an eye opener. Get a water bottle that you know how many ounces that are in it, and set a goal every day of how many you are going to drink a day.

  2. Build up to it

    Just because I say you need to drink X amount of water a day, doesn’t mean that you’re going to start drinking that today, and forever. Set a daily goal that gets you closer to the amount you need to drink and every day slowly increase that by 5-10 ounces until you can sustain that amount and then keep working up to the ultimate goal. Using high tech or marked water bottles is super helpful.

  3. Set alarms or get a water bottle that lights up

    Reminders are great ways to create good habits. I used a Hidrate Spark Water Bottle for a while that not only sent me reminders to my phone, but the bottle itself actually lit up several times a day as a reminder to get my drink on. Use my Code LizJ10 to get 10% off yours. Find something that works for you!

  4. Add flavor

    Infuse your water with fruit. Add some cut up strawberries, orange, lemon, or any other flavors you like. You can even add some rosemary for an aromatic clean essence. And the best of all, you can eat the fruit once you drank all your water. Avoid Mio or other water add-ins that are just full of sugar.

  5. Plan ahead

    If you know you will be somewhere that you’ll either not have access to water or it’s going to be $3 to buy a bottle of water, take a big pre-filled bottle with you. Dominate excuses before they become one.

  6. Start early

    No one wants to wake up every hour going to the bathroom. So front load your day by drinking 8-10 ounces right when you wake up, and be at least half way (if not most of the way) to your daily goal by lunch time.

  7. Drink before every meal

    Have 8-16 ounces of water about 15-30 minutes before each meal. You’ll add to your daily intake, and you’ll also do good for your body to help with satiation and hunger control before your next meal.

  8. Stick to the one to one rule when drinking alcohol

    For every alcoholic beverage you consume, drink one glass of 8-12 ounces of water. This will also help prevent one hell of a hangover.

Think, plan, and make it happen!

Stay hydrated, my friends!


Liz <3

Stay Sane Through the Holidays Tip #5

Stay Sane Through the Holidays Tip #5

The tree, the gifts, the dinners, the decorations, the appetizers, the cookies, the music…. it all has to be absolutely perfect. Your friends, family and coworkers are coming, and you’re rushing around to make every last detail perfect. Last year was so perfect, and this year you work to top it all.

All of this has good intentions. You want to share all the love with those around you that you love. Sometimes trying to be perfect can cause you to stress out and lose the true feeling of the holidays.

This season, when you’re starting to stress out, I want you to remember this.

Be Realistic.

The holidays don’t have to be perfect to be perfect. As you and your families change and grow, traditions can also change and grow.

You don’t have to rack up a ton of holiday debt that you’ll be paying off over the next two years.

You don’t have to invite every person you know to your home just because you want everyone to like you.

All you have to do is take the small circle of those you love the most and share happiness whatever that might mean.

Here are a few ways you may do that.

  1. The Gift of Giving

    Instead of your family buying gifts for everyone, maybe you do a gift exchange instead where your family picks a name of another family member. That way, there’s no competition on who gives you the best gift. This gives an opportunity to really give a thoughtful gift instead of the most expensive gift. White elephant gift exchanges are also a great way of everyone getting a gift without over doing it.

  2. Stick to a Budget

    Make a list ahead of time, decide realistically how much you can afford to spend, and stick to it. Mindless shopping without a list, or impulse shopping can cause unnecessary purchases and guilt.

  3. Charity

    Don’t forget about those less fortunate going through harder times. Bring your friends and family together to share the love with a local charity.

  4. Set aside Differences

    Accept what is. Don’t overreact to the small things. Any family or friends that you may have grievances against, put it aside for holidays’ sake. Don’t think that you have to top your neighbor or your last years’ party by spending more or going bigger.

If it doesn’t bring you joy, then why do it? If bringing others joy lights you up, remember there are so many ways to do it without losing your mind during the holidays.


Liz <3

Stay Sane for the Holidays Health Tip #4

Stay Sane for the Holidays Health Tip #4

How many travel days do you see during the holidays? Is yoru ability to get to the gym cut short because of work overtime, travel, parties or shortened hours at your gym?

Working out and staying active over the Holidays is super important. The “I’ll wait until next year” mentality is probably what got you to say that in the first place. You waited all year to start your resolutions, or you’re in a hurry to get to your goal in the last few months of the year because you waited too long. You might be thinking, “so why not put it off until next year?” My answer to that: Because if you put it off any longer, you’ll never start it at that rate!

Here are some reasons why working out will help you through the holidays.

I’ll share some of my workouts that can be done without equipment so you now really have no excuses to do them. Read until the end.

  1. Exercise controls weight

    Burning extra calories helps combat the extra eating and drinking during the holidays so you’re not gaining a ton of weight.

  2. Exercise improves mood

    Activity promotes certain activity in the brain that stimulates chemicals that make you feel happier and more relaxed.

  3. Exercise gives you energy

    If you’re feeling winded by just walking from the back of the parking lot to the front of the grocery store, then you may feel lower energy. Working out helps endurance so you have more energy to do the extra walking and climbing steps.

  4. Exercise helps you sleep better

    When you exercise regularly, your body falls asleep faster and stays asleep longer.

  5. Exercise reduces stress

    When you’re more active you sleep better and your mood is improved. All together that should help you feel less stressed and exhausted.

What to do when you don’t have access to a gym

Here are some exercise ideas that should take less than 30 minutes. Do as many rounds as you like or increase the reps and do 50 reps of each. Any exercise is better than no exercise.

Workout Plan #1 Upper Body

Workout Plan #2 Lower Body

Workout Plan # 3 Full Body

Workout Plan #4 Core

Now, get busy planning, and make room for 30 minutes of exercise per day minimum. You’ll feel so much better if you do! And if you don’t do it, I guess you’ll never know.

Your Life & Nutrition Coach for life!

Liz <3

Stay Sane for the Holidays Health Tip #3

Stay Sane for the Holidays Health Tip #3

Don’t over eat by doing these things

Did you know that Thanksgiving Day, most people will eat at least 4500 calories?

Eating an additional 3500 calories over what your body burns in a day will lead to gaining 1 pound, and I’ll tell you it won’t be a pound of muscle from lifting the fork or wine glass to your mouth.

So here are a few tips on how to control overeating this holiday season

  1. Track your food.

    I know you’re probably rolling your eyes, but if you tracked how much you ate in one Thanksgiving meal, you would quickly put down that gravy ladle. Most dishes are packed with sodium and fat from butter. Just being aware of how much you are consuming will help you hopefully limit some, maybe just even a couple hundred calories. Have some stuffing or gravy, but have some of that kale salad and raw veggies before you dive in to the rest.

  2. Don’t distract yourself with eating

    There are a few reasons we will unmindfully pick up and fill up a plate and eat without thinking.

    (1) We are at a party and feel social awkward. It’s not awkward if I’m not talking if I have food in my mouth. True! But it’s also very counterproductive to your health. Try striking up conversations. Think of 3 topics of conversational pieces you can bring up with people to start up conversations. It’s a great way to keep your mouth talking instead of eating.

    (2) It’s there, so I must eat it. You know there’s that family member that makes you feel guilty if you don’t eat even if you’re stuffed? That becomes subconscious over time. If we are offered food, then we must eat or the other will get offended. It’s up to you to learn how to say no and listen to if you are really hungry and listen when you are already full.

    (3) Dehydration, stress or exhaustion. When your body is dehydrated for whatever reason, or you’re just tired from working hard and partying hard, your body can create hunger sensations to try to get you to slow down and drink water or sleep. But we tend to pick up food instead.

    (4) You've been starving all day and this is your first chance to eat. Sometimes you get busy and don’t eat. When you finally do get to eat, you tend to over eat. So I suggest keeping around snack bars and healthier options you can have before getting to the party. There’s nothing wrong with nibbling on some fresh fruits and veggies while you’re getting ready for the party.

  3. Don’t forget why we are celebrating the holidays

    Thanksgiving was a way to give thanks for those around us, being thankful for our family, being grateful we have food we are able to eat, and cheering to our health. Christmas was originally the Christian celebration of the birth of Jesus. Somehow it all turned into focusing on gifts, food, and over indulging. Instead of focusing the holidays around the food, try to focus the holidays around what’s most important: FAMILY and FRIENDS.


This Holiday Season, have your cake but eat some kale with it, too! Your body will thank you for it!

Rest up and get in your workouts!

Stay Sane for the Holidays Health Tip #2

Stay Sane for the Holidays Health Tip #2

Shopping, parties, gift wrapping, travel arrangements, the list goes on of the things you have to do when you’re getting ready for the holidays. Where does your health fall in that list of To Dos?

Two things can help you get through the holidays to stay sane and healthy.

Prioritize and Schedule.


Your priorities sort of define who you are in life. If you prioritize your husband and kids over everything, you’re a great mom and wife. If you prioritize your work over everything, you’re a great business person. If you prioritize your workouts and meals, you’re a fit nut. Your priorities are you! But prioritizing yourself first DOES NOT make you selfish. Keep reading to find out why.

This season when you prioritize your life, where do you fall?

Mine for example, most important first:

  1. My health: gym time and healthy eating (doing a cleanse before Christmas)

  2. My career: making sure my clients are taken care of so when I am gone for the holidays I’m available when I need to be and checking my emails during business hours.

  3. Family: Booking my trip home for Thanksgiving and Christmas to make sure I can see them this year.

  4. Finances: Paying bills and forecasting two months ahead to see how much I can spend on holiday shopping.

  5. Gift Shopping: Getting gifts before mid December

Notice I put my health first. You don’t have to put that very first but it should be in your top 3. Why? Because if you aren’t performing as your best self, you cannot take care of others and life tasks with the best of your abilities.

I also put finances above gift shopping so I don’t feel the stress on my bank account when I return from holiday travels and aren’t swimming in credit card debt in 2019.

What are your top 5? Take out a piece of paper and write down your top 5 priorities. Put this list somewhere you see it everyday and remember daily what you need to do.


I remember the fist time I heard “it’s not real until it’s scheduled.” It’s so simple, and yet so powerful. I notice that if I don’t put something on my schedule, I tend to either forget about it and not do it, or make it a very low priority and something that I do “if I have time.” But if you make time, you’ll always get it done.

Take your priority list, start with schedule from top priority down. Schedule sleeps, workouts, shopping time, time to sit down and book your trips, whatever you need to get done to commit to your top priorities.

Scheduled are great to keep you on track, but be flexible. Know that there is going to be things that come up and know that things can be moved around and rescheduled as needed. Don’t sweat the small stuff!


So this holiday season, whip out the ole schedule and give it a go. Take down your priorities and schedule it out. There are only about 6 weeks left of the year (yes you heard me!) so let’s make them the best and least stressful as possible on yourself.

Take care of your bad self!

Liz <3

Stay Sane for the Holidays Health Tip #1

Stay Sane for the Holidays Health Tip #1

The holidays are approaching fast! Didn’t New Years’ just happen last month? (head spinning!)

To stay sane for the holidays, it really starts with your health. Your mental health can change your physical health, as your physical health can also change your mental health.


I decided to roll out some holiday tips for you over the next several weeks to reduce stress and help your body stay under control. One step at a time!

Remember, this body you have is the only one you’re ever going to get. You can make repairs to it over time at an expense, but you can’t trade it in like you can a car when it breaks down.

So for my first tip, I offer you probably the most important thing we don’t think about.


Good ole shut eye. Not just laying in bed, but actual good quality sleep.

Do you average 7-9 hours of good sleep a night? Didn’t think so, let’s take a look at

Why you need good sleep.

  1. Sleep is good for your appetite

    Sleep helps you balance hunger. When you’re low on sleep, your stomach releases ghrelin, a hormone that makes you hungry.

    Sleep helps you feel satiated. Leptin levels go down with lack of sleep. When your leptin levels are good, you are left with feeling full.

    Sleep helps battle sugar cravings. You know that feeling of reward when you eat something sweet? Your brain’s reward center is stimulated. Lack of sleep causes this feeling to increase, causing your system to get a case of the munchies (the same system stimulated by marijuana).

  2. Health Issues

    Did you know that sleep deprivation increases stress, and other health problems? Some of these could include obesity, diabetes, and heart disease.

  3. Performance

    Harvard Med states that there is evidence of a link between sleep and performance. “Sleep deprivation negatively impacts our mood, our ability to focus, and our ability to access higher-level cognitive functions.”

How to increase good quality of sleep

  1. Supplements

    Melatonin supplements are helpful when your body and mind is overstimulated and has a hard time falling asleep. Melatonin lowers your body temp and reduces arousal. This causes sleep-propensity to rise (the ability to go from awake to asleep, or the ability to stay asleep).

  2. Routine

    Establish a solid and consistent routine. Going to bed at the same time each night and waking the same time each day helps you not only make sure you’re getting enough sleep, your body will respond much easier to sleep hormones that aid sleep.

  3. Turn off the screens

    Phones, televisions, computers, anything with a screen suppresses certain hormones that help you sleep, even if you’re exhausted. Blue light is what causes this to happen. Two to three hours before bedtime, pick up a book or do something that doesn’t involve a screen.

  4. Environment

    Where you sleep matters. This is where you spend 1/3 of your life (if you’re getting 8 hours recommended). That can be anywhere from the quality of your mattress, a TV that is on while sleeping, a snoring companion, temperature, light, noise, the list could go on! Get comfortable so your sleep isn’t hindered.

  5. Nap

    If you can’t get in 7-9 hours of sleep per night, nap! Naps may be needed if you didn’t sleep well the night before. A little shut eye might be what you need! Careful not to nap too late in the day as that could cause difficulty getting to sleep at night.

  6. Diet

    Avoid foods that cause heart burn, caffeine rich foods at least six hours before bed, and alcohol at least two hours before bed.

Prioritize your sleep.

Schedule it like your life depends on it, because it does. Be consistent, know when to shut it off, and create a good environment for your rest. You need your beauty sleep to keep looking that good!

From Your Life & Nutrition Coach,


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"It" doesn't exist until you do this.

It doesn't exist until you do this....

Put it on your calendar.

It's not real until you schedule it. You know what "it" is. "It" is that thing you've been putting off, or the time you want to use to see your friends/family more. "It" is the gym membership you've been meaning to use. You know what your "it" is.

How many times have you said....

 “I wish I could but I just don’t have enough time!”

I don't know about you, but I'm obsessed with my calendar. It would almost seem like a clingy unhealthy relationship as I check in with my calendar at least a dozen times per day. I schedule everything from appointments to socializing to naps. No joke! 

The biggest complaint that my clients have is that they don't have time for this thing, or that workout. I was once like that, I totally get it. I remember that feeling. I still sometimes say those things, but remember my own advice and change my schedule to make it all happen.

Let's break it all down.

There are 24 hours in a day. A normal weekday looks something like this:

  • 8 hours spent on work
  • 8 hours spent sleeping (includes naps)
  • 4 hour spent on getting ready for work, showering, eating, other things like maybe working out, hobbies, etc.

= 20 hours. That leaves about 4 hours free per day. Plus your weekend time 16 hours per day when you're not sleeping. I'm not a mathematician but that looks like about 52 hours of time that you chose to spend however you want.

Maybe you spend that time with your kids/family, running errands maybe you sit around and watch TV. I know y’all have lives and live more than just eating, working, and sleeping. But a normal weekday you have 4 hours a day free and probably 8 hours a day free and your weekend.

How do you spend them? Watching TV? Drinking? Recovering from a hangover? Reading books? Watching movies? Are you reading this and saying that you’re not even sure? Hmm... 

One thing creating my schedule gave me was POWER.

When I started scheduling everything, it gave me power to:

  • create my own work schedule without conflicting appointments.
  • make time for my social life so I never felt left out, or left feeling the dreaded FOMO.
  • create more time for the things I need to do as well as for the things I love.
  • really give myself the time I need for self-care and personal development so I was able to keep reaching for my short- and long-term goals.

I'm guessing that you've had something you wanted to do, and every day you say "I'll get to that tomorrow." Tomorrow comes and before you know it a year later you still haven't done it.

What are you missing out on that you've been putting off?

I want to empower you to live the life you deserve, filled with all the things that you love. Start right now getting all of those things. Only put things in your calendar that are necessary to live, and that really light you up! 

Prioritize your life. Here is what I do every month with my calendar (in order most important first):

  1. Add in my work schedule and coaching client calls.
  2. Schedule my sleep to make sure I get 7-8 hours of sleep every 24 hours to stay highly functional.
  3. Schedule my workouts so I can keep my body strong and my mind sharp.
  4. Insert my daily and weekly tasks that need to be done for work or my business. I put exactly how much time I think it should take to complete these tasks and get it done within that time frame.
  5. Insert time to catch up with friends or go have a fun night out on the town! All work no play can make anyone a dull boy!
  6. Sprinkle in longer term goals that can be shifted day to day or week to week and get done in my free time.

I hope that this has helped you understand that your life and time are so valuable. Don't hesitate to start now with just the small stuff and build your schedule more efficiently as you learn how your life could be run more efficiently!

Get it in the books,

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(CPT, FNS, CES, RYT-200)
Fitness & Yoga Instructor
Success & Lifestyle Coach 

P.S. While you're at it, schedule in some time for me! Email me at and setup a free clarity call to talk and see how I can help you make the most of your time. Let's get you results you can take with you within 30-minutes! It's free so you literally have nothing to lose. 

Press On The Gas. Accelerate Your Life!

Press On The Gas. Accelerate Your Life!

Have you slammed on the brakes with something in your life? Pause and think about it. When was the last time you had something you really wanted to do, and you thought, "no, not right now" or "I'm not ready" or "maybe next time"?

Why the hell haven't you gone back to that yet?

Seriously, why do we let obstacles get in the way? Are we really that scared of failing?

I wonder this all the time. Other people make it look so easy, right? So, are you letting that thought keep you from making your dreams come into fruition? 

It wasn't until recently that I figured out, we have that ability to take your foot of the brake, press on the gas, and make it look easy. Here's how....

(stick with me, this is a long email but worth reading to the end)

First an example of how I made this happen...

For those of you following along, I quit my corporate job back in June of this year to pursue life coaching, teaching yoga, and coaching fitness classes full time (my life long dream). For years I have wanted to do this, and years later I finally took my foot off the brake, and slammed on the gas!

I mean, I'm 33! Time to get my shit together and stop living in my own misery and pity parties, right? That's where I was, always feeling sorry for myself. Anyway back to the story...

When I first started, I had those thoughts of "wow I can't believe I'm doing this. I'm actually teaching/coaching and I really suck at it. I don't have any of the skills of the teachers/coaches that I love so much. My favorite leaders make it look so easy. I'll never be able to be a teacher like them on their level."

But I went and did it anyway.

Fast forward almost 8 months after getting hired as a yoga teacher, I taught a 6:15am yoga class this morning (yea, I know it's early) but this class tends to be those people really dedicated to their practice and regularly show up to their mat. When a few found out that I wasn't going to teach that class anymore in a few weeks, they were concerned that I was leaving.

One student in particular gave me that huge sigh of relief and a "thank God" when I said I was staying and still teaching Wednesdays that early.

I paused and had the biggest grin in my heart, because at that moment I finally realized that I now AM that teacher that others love and I have leveled up in my own way! All their smiles this morning showed that without them even saying a word!

And I was partially right in the above doubtful statement. I'm not a teacher like my favorites and I will never be like them. BECAUSE I'm a teacher like me! I get feedback that I make it look so easy and seem like a seasoned yoga teacher (after only 8 months of teaching? ah!), that was the biggest accomplishment I've ever achieved so far in my life. (SO FAR! Try to stop me now!)

Now it's your turn.

Here are a few steps on how step on the gas and move forward to make it look easy:

Step One: Realize that those who make it look easy, started out not knowing a single thing about what they do. They weren't born successful entrepreneurs, amazing yoga teachers, funny comedians, etc. They had to learn how to become those things by embracing the strengthens within themselves.

Step Two: Embrace the strengths within yourself. Know that if you are great with the human anatomy, you may not be able to get up on stage and tell jokes so maybe you should be a nurse or a doctor. If you're tone death, you may never be a opera singer but you can make a mean steak - so be a chef. Embrace the strengths, don't dwell on your weaknesses.

Step Three: Know that those who make it look easy, also work very hard. They have spent hours, days, months, perfecting their craft. They prepare, prepare, execute, revamp, prepare, prepare, and execute again. They don't just stop because it doesn't work once.

Step Four: Never quit growing. Those who make it look easy take feedback (good and bad) from others and use that to improve little by little. Even if they don't agree with the feedback, they try it out anyway to see what happens.

These seem like really easy things, but when it comes down to it how many of those things did you read and either roll your eyes, say you already do, or said in your head "psshhtt duh" but then realize you don't do those things.

If you're still reading this, chances are that you are looking for help to accelerate your life in a new direction and are not following the four steps above. Time to really evaluate whether or not you do what is necessary to crush those goals that you have and live your dream life.

Successful people do things they don't want to do because they know it will improve themselves and their success and accelerate their lives in the direction they want to go. I encourage you to do something you wouldn't normally do and see if that pushes your forward or pulls you back. Adjust, and repeat.

Be more like Ricky Bobby!
Pedal to the Medal,

Liz Javier

(CPT, FNS, CES, RYT-200)
Success & Lifestyle Coach

P.S. If you want to accelerate your life and still not sure what comes first, the first step then is to setup a free 30-minute clarity call with me. Email me at and setup a time. Let's get you results you can take with you within 30-minutes! It's free so you literally have nothing to lose. Start taking those steps so you can be the one people look at and say "man, he/she makes it look so easy." Yes you can!

FREE Coaching Tool: Solving Any Problem

We all have problems, right? Well, I am offering you a free coaching tool that you can use for just about any situation where you have a problem and looking for a solution. And all it takes is asking one question...


Let's try it out. Pick a problem in your life.

For example, maybe you are single and want to settle down, but dating has been less than perfect. Let's try this out and ask "why" at least 5 times to see what we come up with.

Why can't you find a good man?
1. Because all the good ones are taken, and the rest don't want a relationship. Why?
2. Most of the men I meet are on dating apps or out at bars and only want to hook up. Why?
3. I don't have time to go out and meet guys in natural settings. Why?
4. I work 60 hours a week and like to sleep when I'm not working. Why?
5. I want to be able to take care of myself and pay off my debt before I settle down. Why?
6. No one will want me if I am broke and up to my throat in debt.

See, now the real problem isn't that there are not any good men out there. As we use this exercise and the power of "why," we find out that the problem really lies in working too much and thinking that being debt free and not broke will make this person in the example more desirable. Now that we know the root of the problem, we can start to work on the answer which is simply accept yourself as you are or get a better, higher paying job or start and grown your own business.

The reason this works: when you are asking "why," you are digging deeper into the problem to reveal the source of the problem. Once you discover the source, then you can figure out what continual "loop" your mind perpetuates over and over again. Once you recognize these "red flags," you can figure out why these thoughts persist in your mind.


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Success & Lifestyle Coach 

P.S.  If your'e ready to dive into the "whys" and want some guidance, email me at and setup a free 30-minute clarity call. It's free! You know what? I like you, so it'll be a free 60-minute clarity call if you book in October. You can start seeing results right away even in one call. I'll be waiting for you!

Let Go of Expectations and Get This....

Expectations ruin everything... or most things. Let's be real, we all have expectations when we go into different situations.

But do these expectations really help us, or hurt us?

What happens when you have certain expectations (not knowing if they are going to be met) and then they are not met?

uh huh... frustrating, right?

And when we have an open mind and go into situations without expectations? Are we then pleased with what we get?

More times yes than no.

See, what we then start thinking in these situations is,  "Oh life isn't happening how I think it should happen."

This is the main source of misery in our lives. There are two ways to fix this.

  1. Change the world to make it what you think it should be.
  2. Change your thinking.

Which one of these do you think is easier? Yea, that's what I thought. Putting those side by side, changing your thinking is much easier. Your thoughts become things. Yes I'll say it again.


So if you want your dreams to come true, you must still think about your dreams often, and change your expectations. There are a few ways to do this:

  1. Have no expectations. That doesn't mean you don't have goals or have visions. This just means you don't calculate every single detail.
  2. Fill up your gas tank (metaphorically). Every time you spend time worrying, or thinking too much, or building expectations, you are using your fuel only revving up your engine and not going anywhere. That fuel is better used on thinking that will project yourself forward. Spend less time thinking, more time doing.
  3. Figure out who in your life is wasting your fuel,  being that annoying "backseat driver". Who are the people in your life treating you like you are 3 years old, and putting expectations on you to become something (a doctor, a lawyer, or follow the family ways/career), when you haven't even begun to think for yourself. Block out those outer forces, and starting thinking for yourself.
  4. Remember what happens within your heart and mind is controlled by you. No one else.

Sadhguru (an infinitely wise man) mentioned in one of his videos I watched recently, "happiness is a tomorrow thing." He further explains our thinking of that if thing 1, thing 2, and thing 3 happen, I will be happy. We expect that we are not happy until these things happen, then we forget about today. And as those things we so desire seem to get further away, or slowly closer, we keep chasing and chasing, and that creates suffering because we think that these things are what are going to make us happy. Without them, we are miserable.

Translation: we must first establish ourselves and be happy and joyful today. You cannot act then try to establish yourself. It is much more difficult that way.

In closing here is something Sadhguru said that hit at home run and wraps up all of this:

"Just do this one thing. Naturally you will become pleasant. When you're already pleasant, still 10,000 things still haven't happened in my life. So what? With a joyful zest I will go after it. And the chances of fulfilling those expectations are far better. If they don't happen, who the hell cares anyway? Because my experience of being here is wonderful whichever way."

Mind blown. Be you, because no one else can.

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Success & Lifestyle Coach

P.S. Let go of expectations and be more pleasant. If your'e ready to dive deeper into how to release expectations, send an email to and setup a free 30-minute clarity call. It's free! You know what? I like you, so it'll be a free 60-minute clarity call if you book in October. You can start seeing results right away even in one call. I'll be waiting for you!

How The Universe Gave Me A Helping Hand

I know it has been a few weeks since you heard from me. I'm working on a few things on my end here.

But something crazy happened and I wanted to share it with you. I went live the other day shortly after this happened to me at the gym. It's how I received a helping hand from the Universe.


Maybe you have had this happen to you before. I would love to hear your story if you have.

There I was, finishing up my workout on a bench. I laid back down for another round and forgot my weight that was at the top of the bench. Already on my back, I reached back to grab it.

With the weight just out of my reach, I scooted back inch by inch until I could get my grip on it. I was tired and ready to stop the workout anyway, but decide one more round. "I got this" is what I kept telling myself. That's when the weight lifted into my hands as if someone behind me had lifted it up for me.

I turn my head around and take out an ear bud to thank the person who helped me.... and no one was there. It was a mostly empty gym that morning and unless someone was playing a weird funny joke on me, I got a helping hand from the Universe.

I literally laid their in awe for 60 seconds before finishing my workout.

I have had friends in the past say they heard someone say something to them, or things just happening in some strange phenomenon they cannot explain that happened at a time in their life when they wondered if they were on the right path. But this is the first time I felt something happen to me!

The Unvierse is there to help you out. All you have to do is keep reaching, inch by inch, to get to your goal and when you're almost there, The Universe will be there to give you that last push to make it all happen.

That's all for today. Happy Hump Day!

Keep reaching,


Success & Lifestyle Coach

P.S. Let's talk more about this. Reply to this email and setup a free 30-minute clarity call and start asking the Universe for the help you need to push yourself forward.





2 Words That Hold You Back

I heard in my audio book, You Are A Badass at Making Money, the other day that really made a light bulb go off. It went something like this: words are as powerful as a river. Over time, they have the power to create groves as big as the Grand Canyon.

So what 2 words am I talking about that hold us back?


You know what I mean, *|FNAME|*. There are times people try to help you, or you read something in a book that you have heard before, or just generally you know something that will help you but you haven't done it. And you snap back with "I know."

I know that already. I know I should be doing this, or doing that to make more money and live my dream life.

Yet, you're not doing just that - living your dream life swimming in piles of money.

Trust me, I get it! I was the most stubborn of them all growing up and into my early adulthood. Then I realized when I actually took peoples' good advice, my life started to change!

So I want you to stop saying "I know" and start saying "yes, you're right" and take action.

The only time you can say I know is when you're saying "I know I am a badass" or "I know I am worthy of great things."

Can you do that for me? No, actually do it for you!

I know you are a badass,


Success & Lifestyle Coach

P.S. Let's talk more about this. Reply to this email and setup a free 30-minute clarity call and start getting more results today!

Feel The Independence

Yesterday we celebrated Independence Day in the U.S. All the BBQ, fireworks and friends around is always a great ole American way to celebrate our freedom.

Let's not forget that day back in 1776 when the Declaration of Independence was signed, our founding fathers didn't know what the U.S. would be like 241 years later. All they knew is that they fought to give the United States freedom to be it's own country.

Many people dream big! Big dreams are what made this country and our world the way it is now. Without big dreams, we wouldn't have freedom, big buildings, fancy cars, and great designer clothes.

Dreaming big isn't just about getting the things by earning them, it could be as simple as recognition. We have our independence and freedom not necessarily because we just earned it, but because we recognize it!

What in your life have you forgotten to recognize, or that you felt you haven't earned but yet you have it? Time to start accepting your independence as a human being, recognizing that you have the freedom to accept the things you have (even if you "don't deserve it"), because you do deserve it. You have the will to start receiving and recognizing your worthiness in this world.

Once you accept the good things coming to you, you're ready to dream even bigger.

You are worthy of it all,


Success & Lifestyle Coach 

P.S. If you want to share anything with me, I am just a reply away. I am here to support you in your drive to live an amazing life. I hope to hear from you soon!

How to get anything you want

A few months ago as summer started approaching, I was starting to think of all the fun things I wanted to do this summer that I have missed out on the last few years. I wanted to get out on the beautiful lake more, spend more time with friends out in the sun, and save money at the same time. 

What do you want this summer, dreamer? Are you craving more adventures? Want to lose those pesky pounds that keep you from enjoying pool time? How can you make this summer memorable? 

We are in the second week of summer, I have already gone out on the lake twice (this weekend on the beautiful yacht pictured below, last weekend wake surfing on a gorgeous speed boat). I have also received 4 invitations for other boat rides, tubing down the river events, and free stand-up paddle-board coupons.

Life is good! All that I desire is coming to me!

I want to help you have it all! I want to share with you the power that you already have inside of you, that helped me get what I wanted out of summer. Let's unleash it this summer!

Here's how you do it.

Step 1: Write down all of your desires. Be specific. What does it look like (shape, color, depth)? The Universe can't help you get what you want if you aren't sure exactly what it is. Describe it down to the detail. Create a vision board, use Pinterest (I know y'all are already on there!).

Step 2: Write down your feelings towards your desires. How does it make you feel? How will you feel once you are doing it or have it in your grasp?

Step 3: Share your desires with you friends, family, and colleagues. Share with them the excitement of all the things you desire to do this summer. You may find someone with the same interest. Two heads are better than one when it comes to figuring out how to get to the end result.

Step 4: Be patient. Know that all you desire is coming.  Know it. Think it. Feel it.

Step 5: Stay positive. The power of positivity will fuel your desires. Once you start thinking negative, or say/think that you can't have it, you don't deserve it, it will never come... guess what? You're going to be right! So be right in saying that you will get what you want. Good things are coming to you. You deserve it!

Bada Bing Bada Boom! Easy peasy! 

The most simple actions used correctly can get you leaps closer to where you want to be. These steps can be used by anyone to do anything. It doesn't even have to be around the desires for your summer. Think about your business, your relationships, or anything else that you feel desires to have in your life.

Dream big and it's yours, dreamer!


Success & Lifestyle Coach 

P.S. If you want to share your desires with me, I am just an email away. I am here to support you in your drive to live an amazing life. I hope to hear from you soon!

I Fell In Love With The Wrong One

We all know how it goes. Sure it seems secure, loving, and exactly what you need - THE ONE. But somehow you still can't shake this feeling that there is something better out there.

You see other's with theirs, you long for something they have, but still stay with your ONE because it's what you know - your comfort zone and what you think is safe. It's the sound choice to stay put where you are and not risk losing what you have now.

Then one day you fall in love with another.

You realize that your security with the ONE you were with was actually causing your unhappiness - it's called false security. Still, you try to justify staying with every last bit of your energy, until you're so worn out that you give in.

So you pack your bags and you leave, to be with the the OTHER ONE, the ONE that will make you happy. 

It is the scariest thing that you'll ever do, but in the end all the fighting, kicking and screaming to get there... all the sacrifices you made... you have arrived... and it's totally worth it.

You are now living with the right ONE, the ONE you belong with, the ONE that you love.... 

We are talking about your life! The life you want to be in love with. The ONE you deserve... the ONE that is for you. The life that makes you so happy, you could scream it from every mountain top. It's waiting for you. So, what are you waiting for?

Oh, you thought maybe I was talking about a man or a woman... your soul mate? Well, he/she is out there, too, but until they are ready to find you....

Go get 'em tiger!

Be in love,


(CPT, FNS, CES, RYT-200)
Success & Lifestyle Coach

P.S. If you would like find out how to fall in love with your life - to find that ONE, book a free 30-minute call with me. Reply to this email or click here to schedule a time.

Keep Looking Ahead

Do you ever feel discouraged or unsure about life, your career, or your business? Or maybe things are going really well but somehow you still feel like things might come crumbling down at any minute. You're working hard, planning out your schedule, checking off the things on your to do list, but you're not getting the results you expected.

If you're like me, you may feel on top of the world right now. But sometimes there is a glimmer of doubt that something is going to go wrong. Sometimes I feel like I won't be able to get the clients I want. I won't be able to pay my rent.

Then I realize, if I keep thinking this way then that's what is going to happen.

Why do we sabotage ourselves with these thoughts? Even when things are going well, why do we expect bad things to happen?

Time to start nurturing the faith in ourselves.

I watched a video from Mindset Coach Kate Crocco this week and she reminded me that everything happens for a reason.

Just know that there is always a reason why things go in a different direction. Wherever you are in life, as long as you know that you are doing everything that you can, you are exactly where you are supposed to be. That was truly proven to me last week.

Months ago when I first had the thought of wanting to quit my corporate job, I decided to work harder for one-on-one clients in my coaching business and private session clients for my personal training/yoga business. I didn't quite see the results I was looking for. I was pushing, making connections, building my online presence, spending money on marketing, but they clients just weren't coming in as expected.

Through all of that work just as I was about to hit a breaking point last week, I met a lady who gave me an opportunity to do group sessions. And now I'm growing my income with group classes, still doing what I love. Totally not what I expected, but it is a great opportunity and I'm really looking forward to diving into it!

In the world of instant gratification, we have to know that patience and consistency is the thing that will keep us present in the moment and keep us pushing forward.

When you work for something that you love, you will appreciate it more than if it was just handed to you. Some of the most successful people came from nothing. Whether successful people had opportunities or money handed to them, they used it as leverage paired with patience and consistency to get where they wanted to go. They never gave up.

When you do finally reach your goal, you will look back at all the hard work you have put in, and be so much more grateful that you kept it up and kept moving forward. There will be times when you think that you have met your breaking point, but that is when you have the opportunity to have a breakthrough and move past all the obstacles in your way.

Stay on the road because it's going somewhere nice,


(CPT, FNS, CES, RYT-200)
Success & Lifestyle Coach

P.S. If you would like discuss growing patience and becoming more consistent, book a free 30-minute call with me. You absolutely have nothing to lose! It's free. Don't hesitate, with the my new growing opportunities, there aren't too many spots left up for grabs the next two weeks! Reply to this email or click here to schedule a time.

How I Quit my 9-5

Do you desire to quit your 9-5 corporate job? Then you'll love this story (and please excuse any typos because I'm super excited while writing this email to you).

It starts about 6 months ago when I finally said "enough is enough, this is not the life I dreamed of living."

That's when I starting manifesting... HARD.

I spent countless hours reading, watching webinars, filling out workbooks, watching inspirational videos, hired a coach - you name it, I was doing it.

6 months later, almost to date, I walked into my bosses office and said "I'm ready to move on." It was the scariest thing I have done in a long time. And it was the most freeing thing I've done in a long time!

Do you desire to do the same? Keep reading.

This is how all the magic happened.

My coaching business has been something I have been growing on the side for some time. I started investing in it back in December, with the desire to make it full-time one day. I knew it would be a process to get there, and wow have I come a long way in 6 months!

During the process, I kept hearing "don't quit your day job just yet, grow your business first before you take that leap."

I just didn't want to listen. I was ready to go but knew I needed more time for my coaching business to flourish. I was feeling stressed, irritated, and just down right unhappy with my corporate job. I knew there was more to life than sitting behind this desk every day. I started teaching Yoga in March. Wow, how much I love working with others and sharing the gift of Yoga. It reminded me of the summers I spent teaching bootcamps in the park. So fulfilling!

Do you desire more, too? Maybe you just want to feel fulfilled in what you do now. Maybe you are where you are now because you stopped listening to you heart. You have this idea of what your dream life looks like, and you're ready to go after it.

I was just like this, too, Liz!

So I started to ask the Universe for help. I wanted to be happy - to start living a happy, fulfilled life, and I wanted to start making more money. It was almost like I was yelling, "Give me more Yoga opportunities. Let me do what I love while I'm still building my coaching business. Please help!"

Once I started to ask for a change, doors started to open. Other job opportunities came up. Jobs that really allowed me to do what I love in the fitness business. It's scary to leave something that you've ben so comfortable with for a long time - 5 years for me at my corporate job.

The thing is after putting in my notice, I got offered a HUGE raise to stay. I'm talking a 25% raise - HUGE. It was very enticing and I had to think on it. I asked the Universe once again for help, and every sign pointed to DON'T TAKE IT. Because after all, I did ask the Universe for happiness first, money second.

(There's me not being specific again!)

I didn't recognize the signs at first. It started with sharing my story with others and them supporting me with their kind words of encouragement. Then, my life and biz coach said something to me that really took me back to really think about my life. A few days went by and my boss did something deceitful that made me re-evaluate working for the company. During a guided meditation the day before I had to make the final decision, the words in the meditation pulled me away from the money and toward happiness.

And finally the last straw and my tipping point in making my decision. That morning before I walked into my boss's office, I read a chapter in one of Oprah's books talked about her taking a leap of faith into the unknown when she was younger. With others telling her she would fail making a huge change in her career, she still took the leap knowing that she had to take the risk because she needed it.

Thank you, Universe! I finally had my answer. Sorry it took several attempts for me to open my eyes!

And now, I start training for a new job in two weeks. Two days before I made the decision (and now that i think of it, another sign from the Universe), I had someone reach out to me from a fitness studio wanting to know if I was interested in being a fitness coach for them.

Hello! Umm... yes please!

So yesterday was a big day. I finally quit my corporate job! It was everything that I ever hoped it would be!

I shared a video about this story in my Facebook group. We started talking about Law of Attraction the last few days.

If you have ever read or hear of the book called The Secret, or interested in manifesting or Law of Attraction, jump in my group by clicking here and join in!

We are going to spend the next few weeks on this topic and this group is there to support like-minded individuals just like you who want to make changes in their life to find their inner badass. Share anything on any topic you want, ask questions, and most of all know that you are a badass!

Happiness is a choice,


(CPT, FNS, CES, RYT-200)
Success & Lifestyle Coach

P.S. Your dream life is waiting for you, Liz. But there’s some work to do! If you would like to dive deeper into this topic and attract more of the good stuff in your life, book a free 30-minute call with me. You absolutely have nothing to lose! It's free. Don't hesitate! Reply to this email or click here to schedule a time.


My Vital Secret to Happiness

This weekend I watched the movie Trolls with some friends. If you haven’t seen it, I totally recommend checking it out. It’s not just for kids, it has some amazing life lessons in the movie that touched my soul. I’ll be totally transparent, this movie made me tear up more than once because I related to it so much!

Have you seen it? Can you relate to it, too?

In the movie, the big mean Bergens (the monstrous villains) go through their life thinking they’re only happy when they eat a Troll. They consumed their lives around this ritual of eating innocent, happy Trolls because they never thought happiness could exist outside this ritual. 

Do you feel like you’re not completely happy right now? Maybe you feel like something is missing. Or maybe you have the things in your life that you thought were going to make you happy, but you’re still unfulfilled because other people have put it in your mind that this is the way life is supposed to be.

Have you lost touch of what it is that truly lights you up, and you’re ready for a change?

I remember when I was a just like a Bergen in the movie, thinking that the only thing that would make me happy was having a good education, a job that made lots of money, and a good looking man with a good job. These things were my Troll - I just had to have them in my life otherwise I wasn’t going to be happy. And since I didn’t have those things all at once, I just never felt completely happy… until I found this vital secret to happiness (I’ll get to that in a second, I promise).

One of the Trolls’ characters said this, which made my ears perk up, “Happiness is inside everyone. Sometimes you just need someone to help you find it.” 

Go look in the mirror. That someone starts with YOU!

You do have everything that you need, and more great things are on the way to you. I know it. I believe it! I believe that is why you’re reading this email right now. You’re here for a reason.

So here’s my big secret - the vital secret to happiness. 

You can have all of the things you desire and dream of, but there is something that you need to do, right now, in order to reach your ultimate dream life. Something that you can start doing today that will get you so much closer to your vision.

Be happy and grateful now!

Maybe it’s not really a secret. Maybe you knew this, but you just forgot about it or it just didn’t work in the past.

If you’re not happy and not grateful for the things you have now, you are then putting out negative vibrations and feelings out into the Universe. Negative thoughts and feelings are only going to attract other negative thoughts and feelings.

Michael J. Losier defines the Law of Attraction: “I attract to my life whatever I give my attention, energy, and focus to, whether positive or negative.”

So, you might be asking, “but how do I put more attention, energy and focus on the positive?”

Well, I’m glad you asked….

Here’s how to start. 

Know that you have the ability to…

  • Change your thought process and replace negative with positive
  • Embrace the quirks and “odd things” about yourself that make you unique.
  • Be grateful for the things you have right now, even the little things like having a job, a roof over your head, your health, the air you breathe - the things we take for granted daily.
  • Figure out what you really want out of life and do more of that shit.
  • Choose who you spend time with.

And all of these choices add up to how you put positive back into the Universe. No one wants to attract negative things into their life, so why make choices that do just that?

Starting today, I challenge you to...

  • Recognize when negative thoughts creep in, and immediately replace them with a positive opposing thought.
  • Love yourself just the way you are (make that your mantra for the week - “I love myself”).
  • Start a gratitude journal and at the end of every day write down 5 things that you are grateful for that day. If you’re not sure where to start, start with one person, one thing, one place, one food item or meal, and one feeling.
  • Start a dream board with pictures or words of things that you envision in your life that you want and start making choices that get you closer to your dreams.
  • Re-evaluate the top 5 people in your life that you spend the most time with. Keep only those around that serve your life and lift you up, and also be that person that lifts others up.

When I started to do all of these things, my life shifted in a big way. I want you to feel that same shift in your life, too.

If you find yourself saying, “but I already know this, tell me something I don’t know” (I used to say this a lot) I want you to stop and check yourself. Did you not know that this very phrase will serve you in a way that leads you down a path of unhappiness?

I want you to change this destructive thought into, “what can I learn from this?” because I guarantee you if you’re not living your dream life now, then there is something you can learn from applying these actions, starting now.

I believe in you,


(CPT, FNS, CES, RYT-200)
Success & Lifestyle Coach

P.S. Happiness and gratitude is possible. But there’s some work to do! If you would like to dive deeper into this topic and create more positive vibrations in your life, book a free 30-minute call with me. You absolutely have nothing to lose! It's free. Don't hesitate, I only have room for 3 free calls this week, and I want to talk to you! Reply to this email or click here to schedule a time.