The end of 2023 is literally just around the corner! Have you accomplished any of the goals you set for yourself this year? Have you given any thought to the things you would like to change in the new year? Why wait?!

We’ve all desired a change in our lives – some form of improvement.  Whether it is to improve our health, fight aging, get in shape, become faster or stronger, we all set goals.  Deep down, we all believe that by reaching that goal, our lives will change for the better.  Of course, this requires a lifestyle change – not just temporary adjustments.  

It can certainly seem overwhelming.  Depending on your goal and where you believe yourself to be at the beginning, it may seem impossible.  So the key is to keep it simple.  Break it down into smaller, more attainable goals.  These will add up to huge steps forward!  And keep in mind that the journey itself will see incredible changes.  Don’t underestimate the importance of every single step along the way!  

Maybe thinking of the caterpillar to butterfly transformation will help us.  Let’s break it down and keep it simple, right?

My clients and Boot Camp group went on a nine (9)-week transformation challenge together this spring. Having a community with similar goals is definitely a bonus, and we crushed quite a few goals!

With exactly nine (9) weeks from today until January 1, why not get a jump on making a transformation beginning right now? Let’s break each week down into weekly “bite-size” portions. Building in small, reachable goals makes any larger goal seem more attainable.

Time is the first topic for TRANSFORM.   Time passes so quickly, even when we’re not-so-patiently waiting for results.  But those changes are happening, & the results are there!  Back in the spring, I ordered tiny caterpillars for us to watch as they transformed. In only the first five (5) days, the tiny little caterpillars nearly doubled in size!  Just stay busy, and put in the work you know you need to do.  Whether it’s at work, in school, in your walk with the Lord, and/or in the gym – your effort and time is NOT wasted!!!  You are growing, learning, and transforming!

Time Management is crucial.  Are you maximizing your time, or do you feel disorganized, like you’re spinning your wheels?  Maybe nailing down an evening routine and/or a morning routine will help!  

For example – 1)  prep your meals, pack them & healthy snacks in a bag in the fridge before you go to bed.  

2)  Prepare your breakfast (overnight oats, egg bites, protein coffee or shake) before bed.  Just grab & go in the morning!

Be sure, whether it’s morning or night, to add in Bible & prayer time, household chores, and self-care activities.

Invest the time once or twice each week to prepare your meals.  

If you’re like me, sometimes I just forget to take my vitamins,  probiotics, etc.  Or, my lack of planning ahead had me rushing out the door with no time to get meals & supplements to take with me.

There are solutions!  And gadgets that help!  Who doesn’t love to Amazon shop for cool gadgets?  Find a “pill sorter” or management system for your vitamins.   Remember – they are really important!  They fill in those nutritional gaps.  Probiotics are also important and aid in digestion.    

Take the time to track your meals!  It really matters!  Tracking each meal you eat is a little “in your face” dose of reality. . .be intentional with logging what you eat each day. Even if a meal or two aren’t ideal.  Any real lifestyle change only happens when we’re completely honest with ourselves.   So – track your meals.  Track your workouts.  Keep a journal, use an app.  If you’re my training client,  the Trainerize app is the perfect place to track workouts AND meals.  It syncs with My Fitness Pal and Fitbit.  

In watching the caterpillars grow each day, we could see that they were all different and grew at different rates; some were bigger, some were smaller, and some were more active.  Just like these tiny creatures, we have our own Divine genetic blueprint.  None of us will transform exactly the same; but rest assured that change WILL happen!

This week we’ll be concentrating on Time in our journey to Transform.  To recap, let’s remember that any true transformation takes time.  No major changes happen overnight, and true transformation should be complete transformation, right?  Caterpillars are busy being caterpillars – doing caterpillar things – until time to build their cocoons.  When their time comes to become butterflies, they are all-in, full-fledged, and forever butterflies.  So be patient with yourself!  Be intentional about your choices and habits.  Build productive evening and morning routines into your daily schedules.  Take the time to track your meals, workouts, and progress.  You can use a journal (old school pen & paper), or any number of apps.  MyFitnessPal and FitBit are great tracking apps that I’ve used personally.  I’m sure that Apple watches do the same.  Remember if you’re a client, we track your workouts and measurements in Trainerize!  

 * Let’s look at a sample evening routine.  Here are some things you can add into every evening to insure your morning starts organized!

 1. Charge all the things!  Ear buds, watches, phones

 2. Be sure each of your meals from the day are entered into a journal or app

 3. Be sure your workout from the day is entered into a journal or app

 4. Prep your breakfast, lunch, and any snacks needed

Spend this week studying your daily habits. How can you improve your daily routines, and make the most of time management? Use any of the tips here, and feel free to message or email me with any questions! Don’t forget to come right back here next week to find out all the things we can Remove in order to transform into our best, healthiest selves!