Eggs and Veggies

• 1 to 2 tablespoons grass-fed butter
• 2 to 3 organic pastured eggs
• Chopped tomatoes
• Chopped onions
• Chopped peppers
• Button Mushrooms
• Shredded spinach
• Cold pressed extra virgin olive oil or avocado oil
• One half avocado sliced (optional)
• One to two slices organic cheese (optional)

Melt the butter in a skillet over low heat, add the eggs and vegetables concealed the eggs are softly scrambled. Add olive oil or avocado oil at the end if using. Place to have a Colorado and cheese on top if you choose to use them.

Serves: one person

Goal Action Plan

Have you done an action plan?

Before you can create an action plan for goals, you need to set them. Click on the link to get started with goal setting and learning how to set SMART goals. If you have your first three goals all set and ready to go… Learn the action steps for achieving goals below!

1. START WITH ONE GOAL
   One goal is sure to have risen to the top as your number one priority since you created your master goal list. If not allow yourself a few more days to contemplate which one holds the most meaning and importance for you at this time in your life.
   
   Starting with one of your goals allows you to narrow your focus enough to achieve it. It's better to start out with one goal and complete it than to start out with 3 and not complete any.
   
   If you feel confident enough to come back and do this process with your other 2 goals go ahead. Just make sure it is a SMART plan. If not, stick with one goal at a time until you have begun to master achieving goals.
2. CREATE AN ACTION PLAN TO ACHIEVE YOUR GOALS
   A goal action plan consists of a series of steps that you need to take to reach your goal. In order to create an action plan to achieve your goals, start by listing the steps you will need to take to accomplish your goal.
   
   To make an action plan that will work to help you meet your goal, you must first know what it takes to reach your goal. If you do not know what it will take to meet this goal you will have to do some research. Your research may involve going online, to the library, or speaking with people who have experience with this goal.
   
   Once you know the steps that it will take to achieve your goal, create a basic outline of the steps that it will take to accomplish your goal before moving on to the next step in achieving your goals.
3. CREATE AN ACTION PLAN TO ACHIEVE YOUR GOALS
   A goal action plan consists of a series of steps that you need to take to reach your goal. In order to create an action plan to achieve your goals, start by listing the steps you will need to take to accomplish your goal.
   
   To make an action plan that will work to help you meet your goal, you must first know what it takes to reach your goal. If you do not know what it will take to meet this goal you will have to do some research. Your research may involve going online, to the library, or speaking with people who have experience with this goal.
   
   Once you know the steps that it will take to achieve your goal, create a basic outline of the steps that it will take to accomplish your goal before moving on to the next step in achieving your goals.
4. BREAK DOWN GOAL ACTION PLAN INTO MANAGEABLE BABY STEPS
   Break the steps to achieve your goal down into the smallest steps possible. Each step should have only one action associated with it.
   
   If there is more than one action to take for each step, continue to break it down until there is only one thing to do for each one action step.
5. SET A DUE DATE
   Setting a due date is necessary to keep your goals SMART.
   
   The steps you need to take and the time you will have to dedicate toward reaching your goals will help you determine how long it should take you to accomplish it. After completing the steps above you should have a pretty good idea of how long it will take you to accomplish this goal.
   
   Make the due date an attainable one based on all factors needed for its completion so you don't lose faith and give up.
6. SET INTERIM GOALS
   Interim goals or deadlines are due dates created for some of the action steps you need to take to reach your goal. Setting interim deadlines can help keep your plan SMART by assisting you in measuring your progress toward reaching your goal.
   
   As an example, if your goal is to lose 25 pounds in 6 months, an interim goal might be; loose 3-5 pounds a month. If my goal was to start a business and earn a full-time income in 2 years, the interim goal might be a part-time income after 1 year.
7. POST YOUR PLAN
   Post your action plan somewhere you will refer to daily. Focus on completing the goal action tasks each day, week, and month to make your goal, or dream, a reality.
   
   I like to use a large wall calendar with wet erase markers for this purpose. Keeping my goals and the actions steps I need to complete to achieve my goals in my face helps me stay on track to accomplish them. Maybe it can help you too!
   
   We prefer to use wet erase markers over dry erase markers on our whiteboards and laminated weekly planning sheets because they don't rub off when you are writing with them, and all you need is a wet cloth to wipe it clean. Give them a try!
8. DON'T TAKE A DETOUR TO PROCRASTINATION STATION, EAT THAT FROG!
   Procrastination station is working on something else you need to do instead of completing the necessary action steps to achieve your goals. Procrastination station can fool you into thinking that you are being productive, however, it is stealing your focus and keeping you from reaching your goals.
   
   There is not enough time in our day to day lives to complete everything on our to-do list, and there never will be. Successful people don't try to do everything. They learn to focus on getting the most important tasks done first. "They eat their frogs."
   
   Whatever you do, don't take a detour to procrastination station. Instead, Eat That Frog by completing your goal action steps first.
9. COMPLETE A MONTHLY GOAL REVIEW If you want to achieve your goals you need to reevaluate your plan on a regular basis. Complete a monthly goal review to see if you need to rework any actions or due dates at the end of each month.
   
   Don't give up on achieving your goals just because you fall behind in completing them, instead, rework them each month to keep yourself on track to accomplish your goals.
10. CREATE AN ACTION PLAN FOR ACHIEVING GOALS Create an action plan for achieving goals today! Setting goals, creating an action plan, and sticking to it is a surefire way to attain your goals and live the life of your dreams.
    
    Simply follow the steps listed above and you will be well on your way to achieving your goals. Don't wait... do it today!

Pilates Abs and Obliques Workout

This is a Pilates routine that focuses on the core. Kelli will be demonstrating the motions and Daniel will be doing "live" instruction for form, breathing, and modifications.

This routine can be easily done by a beginner but is still challenging for those who have been doing Pilates for years as various levels of difficulty have been included.

When doing Pilates, the most important aspect is to keep your motions slow and smooth at the same time as well as keep your lungs open and your breathing under control.

All you need in order to do this workout routine is an optional exercise mat.

This routine is a great low impact workout,as it helps you tone your body without the jarring impact of cardio. It does requires less energy, so the calorie expenditure is lower. We estimate that this Pilates video burns 4-8 calories per minute, depending on a large number of variables (body fat percentage, level of effort, the level of difficulty that you choose to follow along with, existing fitness level, etc).

You can do this routine 3-4 times a week, as the same muscle groups are not sore from working them previously. Contrary to the myth that you can work your ab muscles every day, they need time to heal, similar to any other muscle group.