The only thing MORE important than what goals you're setting is HOW you're setting them. In this 3 part series on goal setting, we go over how to set realistic goals, and how to subsequently execute on the RIGHT ones. I was taught this by my business coach, friend, and mentor Mathew Park, and now I want to pass his wisdom on to you.

1) Create your wish list - Write down everything you want to be, do, have. No distractions. No phone. No computer. Just pen and paper. Take an hour.

2) Ask yourself WHY you listed those certain goals? - Are they ‘whims’ or ‘real desires’ that you genuinely want over time? Like Katie and her murano vs porsche mcaan. Label each W or D. 

3)  Eliminate  goals - Or table them for now, that you might want to revisit later. So no to the good so you can say YES to the best. Your brain can’t focus on 20 things.. It can do 3 or 5 really well. Make room for the 5 things that REALLY pull you emotionally. Cross out the stuff that doesn’t compel you or make you want to obsess about right now.

Next week we'll go over steps 4 through 6

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If you're interested in more mindset and health hacks for overwhelmed women, find me on Instagram @jaimefilerfitness, or head to https://call.jaimefiler.com/form to learn more about the 16 week 3R Method 

Courage consists of two parts. The first part is beginning, launching, or getting started — taking a chance in the face of failure and rejection where success is far from given. The second half of courage is persistence. Persistence is the unbreakable will to keep going and driving yourself no matter what.

In order to have persistence and to BE persistent, you must also have discipline.

Jocko Wilink says, "Freedom is what everyone wants — to be able to act and live with freedom. But the only way to get to a place of freedom is through discipline. If you want financial freedom, you have to have financial discipline. ... Discipline equals freedom applies to every aspect of life: if you want more freedom, get more discipline" 

To read Brian Tracy's book about the success principles: https://www.goodreads.com/book/show/55453993-success-principles-of-brian-tracy
Come hang in my Facebook group: facebook.com/groups/teamjaim91
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If you're interested in more mindset and health hacks for overwhelmed women, find me on Instagram @jaimefilerfitness, or head to https://call.jaimefiler.com/form to learn more about the 16 week 3R Method 

Continuous learning is essential to becoming successful AND becoming an authority in your field. Like breathing, becoming better and better at what you do must become a natural part of your life. Most successful people spend 60-90 minutes a day studying their field.Not WORKING. Big distinction here between working IN and Studying. Warren Buffet famously reads 500 pages a day - can't argue with his success!

Commitment is about going all in. Whatever you decide you want to do, pour your whole heart into it. If you’re committed, there’s absolutely nothing in this world that can come between you and your dreams.

My friend Ryan Doris, who is a natural pro bodybuilder has a quote that went viral in 2013 and I’ll never forget it, “ Don't fake passion. One day you'll meet someone in your field who is truly passionate and you'll be f***ing embarrassed” – Passion to me, begets commitment. 

The last principle will come in the next episode

To read the book: https://www.goodreads.com/book/show/55453993-success-principles-of-brian-tracy
Come hang in my Facebook group: facebook.com/groups/teamjaim91
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If you're interested in more mindset and health hacks for overwhelmed women, find me on Instagram @jaimefilerfitness, or head to https://call.jaimefiler.com/form to learn more about the 16 week 3R Method 

Concentration is the ability to focus on one thing at a time and focus on that task until it’s complete. It’s also extremely difficult to accomplish, especially in a world filled with constant emails, distractions, and notifications.

Once you’ve determined the hardest, most valuable thing to accomplish, do that thing — no matter how unpleasant it seems. The most successful people in the world realize how critical concentration is to their success. And little of the rest of the world understands how difficult it can be.

Constraints are the limiting factors that stand in the way of where you are today and how fast you’re able to get to where you want to be in the future. Instead of trying to change the world, identify a single factor and try to alleviate it. If your constraint to meeting new people is social anxiety, start with a coffee date with a couple of your close friends, then graduate to a dinner party you host, then expand from there

The next 3 principles will come in the upcoming 2 episodes!

To read the book: https://www.goodreads.com/book/show/55453993-success-principles-of-brian-tracy
Come hang in my Facebook group: facebook.com/groups/teamjaim91
Or connect with me on Instagram: instagram.com/jaim91

If you're interested in more mindset and health hacks for overwhelmed women, find me on Instagram @jaimefilerfitness, or head to https://call.jaimefiler.com/form to learn more about the 16 week 3R Method 

80% of success comes from clarity — knowing who you are, what you stand for, and what you want to accomplish. Conversely, 80% of problems and business failures are due to a lack of clarity.

Key 1: Decide exactly what you want.
Key 2:  Write it down.
Key 3: Set a deadline.
Key 4: Make a list.
Key 5: Organize your list.
Key 6: Take action.
Key 7: Do something every day.

You can only successful if you’re very good at what you do. But very few people are willing to put in the time and effort it takes to turn their natural-born abilities into the hard skills that translate into success.

To gain more confidence, break down your work and decide which skills you need to be in the top 10% of your field. Find out what others have done before you. And then get to work. Confidence takes hours and hours to achieve.

The next 5 principles will come in the upcoming 2 episodes!

To read the book: https://www.goodreads.com/book/show/55453993-success-principles-of-brian-tracy
Come hang in my Facebook group: facebook.com/groups/teamjaim91
Or connect with me on Instagram: instagram.com/jaim91

If you're interested in more mindset and health hacks for overwhelmed women, find me on Instagram @jaimefilerfitness, or head to https://call.jaimefiler.com/form to learn more about the 16 week 3R Method 

Today's podcast is based on ANOTHER podcast I listened to by Menno Henselmans and Dylan Guynn. I'll link it below, but in essence, they were saying:

"Self-control is a single capacity that is used for all types of tasks- that is, you use the same resource to resist eating junk food that you use to concentrate on working. At least one other study has found that inducing a positive mood via watching a comedy video or receiving a gift can counteract the effects of that depleted state (sic: when you have to exercises willpower). 

Finally, one study has suggested that willpower is only a limited resource if you believe it is.  This study found that students who viewed willpower as a non-limited resource procrastinated less and got better grades than students who viewed it as a limited resource."

I tried to break down what I learned in order to make it less scientific. Either way, I hope you enjoy it and get to take something away from it! 

To listen to the podcast yourself, click here: https://share.transistor.fm/s/c03d0174
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If you're interested in more mindset and health hacks for overwhelmed women, find me on Instagram @jaimefilerfitness, or head to https://call.jaimefiler.com/form to learn more about the 16 week 3R Method 

Here’s how I dealt with my feelings (feel free to save / share for Thanksgiving, Christmas, New Years, Passover, etc. )

1) Just sit - They’re not going to change. Your drunk aunt. Your homophobic step dad. Your “influencer” nephew. Your helicopter mom. These people are who they are. We can’t change them. They’re not going to change. So just sit. Daydream. Get into a state of awareness, and create a bulletproof force field around your head and heart. Be grateful you have family.

2) Remind yourself that storms are temporary - It’s the food coma. It’s the alcohol. It’s the fact that you don’t have the dream job your family wants you to. Someone is going to set someone else off … and that’s okay. We anticipate it. Movies tells us this is normal! So breathe. Remind yourself that storms aren’t forever, and occupy your mind by going elsewhere.

3) Have a plan / boundaries - Katie knows I’m 60-90min on, 10-15min off. That’s my personal boundary. I set it up in advance and she knows when I need an “Introvert Interval.” I don’t leave in the middle when things get crazy, because the last thing you want is leave in for middle of an anxiety attack. I leave at the interval I set up in advance to avoid any of that.

If any of this was helpful, e-mail me or DM me. Let me know how you’re managing your anxiety this season, and how I can help!

Come hang in my Facebook group: facebook.com/groups/teamjaim91
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If you're interested in more mindset and health hacks for overwhelmed women, find me on Instagram @jaimefilerfitness, or head to https://call.jaimefiler.com/form to learn more about the 16 week 3R Method 

Jack Canfield once said, "Successful people adhere to the “no exceptions rule” when it comes to their daily disciplines. Once you make a 100% commitment to something, there are no exceptions. It’s a done deal. Nonnegotiable. Case closed!"

If you make the 100% commitment to exercise every day for 30 minutes, no matter what, then it is settled. You just do it. It doesn’t matter if you are traveling, if you have a 7:00 A .M. job interview, if it’s raining outside, if you went to bed late last night, if your schedule is full, or if you simply don’t feel like it. You just do it anyway. 

Imagine that you are only 99% committed. Each temptation can steal your energy and focus if you spend time debating whether or not you’ll succumb to the temptation. All sorts of scenarios can start running through your mind. Maybe I can make it up tomorrow. Maybe skipping a day is OK. Stop believing that. Stop wasting your time. Going 99% won't help you, and will take you months, years, maybe even decades longer!

Come hang in my Facebook group: facebook.com/groups/teamjaim91
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If you're interested in more mindset and health hacks for overwhelmed women, find me on Instagram @jaimefilerfitness, or head to https://call.jaimefiler.com/form to learn more about the 16 week 3R Method 

Going into my last week of contest prep, I saw every single workout as "only 3 more" - I have to give 100%. I literally only have 3 more chances to make this workout count. I only have 20 meals to make this count. I only have 15 cardio sessions to make it count.

Etcetera

What if we treated life as though we didn't know how many we had left. 
Every meal with our family, could potentially only have 3 more.
Every presentation, could only have 1 more chance to prove ourselves.
Every date could mean only 5 more.

Make every single thing you do count.

Come hang in my Facebook group: facebook.com/groups/teamjaim91
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If you're interested in more mindset and health hacks for overwhelmed women, find me on Instagram @jaimefilerfitness, or head to https://call.jaimefiler.com/form to learn more about the 16 week 3R Method 

I was listening to an epic podcast with Joe Rogan where he talked about 3 ideas

1) Not enough of us have jobs that make us fulfilled.

2) Not enough of us have hobbies that make us happy.

3) Life is finite. We need to enjoy it while we can.

Come hang in my Facebook group: facebook.com/groups/teamjaim91
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If you're interested in more mindset and health hacks for overwhelmed women, find me on Instagram @jaimefilerfitness, or head to https://call.jaimefiler.com/form to learn more about the 16 week 3R Method