LIFESTYLE

  • Goals: 10 Reasons You Haven’t Achieved Your Goals

    10 Reasons You Haven’t Achieved Your Goals

    10-reasons-goals

    Are you struggling to achieve your goals? Do you know you want to achieve something but you’re not sure where to start? Or do you struggle staying motivated when on your path to achieving a goal?

    Here are the top ten reasons why you may not be achieving your goals yet:

    1. Your goals aren’t specific enough

    If you don’t have clearly defined goals, you procrastinate. Sound familiar?

    SMART goals are specific, measurable, attainable, relevant and time based. You need something that is not too general. For example, “get healthy.” You need to get specific around the details of your goal to ensure it is a clear, concise goal that you can set your sights on.

    It’s important that you are as specific as possible when setting goals, otherwise you won’t have enough direction to follow through. A good way of knowing whether they are specific enough is to ask yourself “if someone else read this goal, could they clearly define it?”

    2. You have no way of measuring your goals

    It is much harder to recognise where you are at with reaching your goal if you have no way of measuring it. Tracking the progress of your goals is an important step to staying motivated. It allows you to set smaller milestone to achieve so you can celebrate when you meet them and re-evaluate if you don’t.

    It’s best to assign a measurable unit to each of your goals:

    • money
    • scale of 1-10
    • frequency (number of times you do something)
    • volume (number of things you do)

    For example: if you goal is to spend more time with your family every month. The goal needs to be defined before it can be assigned a measurable unit. If you define the success as spending one date night per fortnight with your significant other, and one family date with your significant other and kids per week then that would be your means of measuring the goal.

    3. You make your goals unattainable

     If a goal is so unattainable and you feel it’s impossible to reach – you will simply give up. It’s so important to set goals that are challenging enough, yet not so challenging that you don’t even try.

    For example, if your goal is “to lift 100kg weights in the gym in 7 days” when you have never worked out before – this is not setting you up for success. In order to work your way up to achieving this goal, you will need to set smaller milestones to train your body to be strong enough to lift this amount.

    Consistency is everything. If you reach your goal in three months but your system is unsustainable for the long term, you could backslide and end up right where you started.

    4. You only list your long-term goals

    When we only focus on long-term goals, it’s easy to let the motivation fizzle out because we are stuck on the larger view. If we list out all of the short-term goals required to achieve the longer-term goal, we will have more success.

    When we break down long-term goals into smaller weekly or daily goals – this makes them easier to focus on. Consider the smaller goals, the stepping-stones to achieve the longer-term goals.

    5. You don’t write your goals down

    According to studies on goal setting, people who write their goals down are more likely to achieve it than those who don’t.

    The more vividly you can write down your goal the better. For example, you should be able to have someone read through your goals and clearly understand exactly what they are.

    When you write down your goals, two amazing things happen. The first is, you store the information on a piece of paper that is easy to access at any time. You can place that piece of paper on the fridge or in your office so you will have a visual cue every day.

    The second is, you encode information in your memory. When you write, you improve the encoding process. In other words, if you write your goal down then it has a much greater chance of being remembered.

    6. Your day to day environment doesn’t support your goals

     The secret of your future is hidden in your daily routine. If one of your goals are centred around becoming healthier and your kitchen is full of chocolate, sweets and ice-cream – how challenging do you think it will be to achieve your goal?

    Set yourself up for success in your day to day environment and ensure you are doing things today that your future self will thank you for.

    You may want to change your day to day environment to remove temptations, clear clutter so you can become more focused or remove the TV from your room so you can achieve your goal of getting better quality sleep.

    7. You get stuck on the end result with your goals

    It’s very easy to get stuck on the end result with your goals and forget that there is always a journey to get there. Enjoy the process of achieving your goals.

    It’s really important to break any larger or long-term goals into smaller short-term goals so you can celebrate the achievement of milestones along the way.

    Rome wasn’t built in a day and it’s important to remember that everyone is on their own unique journey – including you.

    Consistency is key here, and those who are more consistent day in and day out will achieve their goals faster than someone who is super dedicated but only in short bursts.

    8. You get discouraged when you go off track

    It’s important to be kind to yourself when you go off track and not allow your inner-voice to let you give up on the goal altogether. It’s normal to go off track sometimes and have ‘bad days.’

    The main thing is to not let those bad days turn into bad months and bad years! When you go off track and are feeling discouraged, go and re-read your goals again. Write down WHY the goal is important to you and how you will FEEL when you achieve it.

    This will help to reignite your passion and determination to achieve the goal.

    9. You don’t celebrate your wins

    Whether you are setting goals for business or personal; it’s so important to celebrate your wins. When you celebrate, endorphins are released inside your body and you feel amazing.

    A large part of your success is your state of mind – having a success mindset will help to fast-track achieving your goals. Focus on celebrating every win, no matter how small. This will help to attract more positivity and continually motivate you to achieve your goals.

    TIP: Remember you can always share your wins publicly! Your small win may inspire someone else around you to keep going and moving towards achieving their goals too.

    10. You don’t have an accountability partner

    According to research, the two main drivers that effectively help people achieve desirable behaviour changes are incentives and accountability. Achieving anything in life takes practice and changing daily habits

    When you tell yourself and no one else that you will start your business, start a new gym routine, write a book or save $5000 – you are less likely to do it. The American Society of Training and Development (ASTD) completed a study on accountability. and found that you have a 65% chance of completing a goal if you commit to someone.

    Once you have a specific accountability appointment with a person you’ve committed, you will increase your change of success by up to 95%.

    You can make a commitment to someone today to ensure you achieve your goals. Your accountability partner could be someone trying to achieve a goal of their own OR your spouse, reliable friend or work colleague. Who can you share your goals with today?

    If you enjoyed this post, you will love my daily to do list. Get it here:

    daily-to-do

    Thanks for reading this post. Let me know below which of these you have tried and if you have a favourite goal-setting tip that you’d like to share ?.

    Olivia x

  • Think Positive: 11 Ways to Boost Positive Thinking 

    Think Positive: 11 Ways to Boost Positive Thinking

    Once you truly learn to harness the power of positivity, it has an amazing impact on your life.

    Each of us have a set of messages that we play over and over in our minds. Our internal dialogue plays a part in our overall happiness, the decisions we make and how we view the world. Thinking positive takes practice and once you learn to focus on the good; you keep attracting more of it.

    So how do we begin to change our mindset to be more positive? These eleven positive thinking exercises will help to boost positive thinking and attract more positivity in your life.

    1. Write in a gratitude journal everyday

    Before you go to sleep each night, write in a gratitude journal the three things you are thankful for that day. By reinforcing what you are thankful for, you attract more positivity. Set an alarm on your phone to remind you to practice this before sleep at the same time every day.

    2. Replace negative words with positive words

    This takes practice, so the more you can use positive words instead of negative words – the easier this will be! For example, you can swap “issues” or “problems” for “challenges.” This is a more positive way of saying something negative. There are a few words you should remove from your vocabulary that are dis-empowering; try, can’t, hate.

    3. Surround yourself with positive people

    Positivity attracts positivity. If you’re tired of feeling weighed down by the negative people who are around you, it’s time to start attracting positive people into your life! They say you are the average of the five people you spend the most time with. How true is this for you?

    4. Say thank you to everyone for everything

    The smallest thank you is always worth more than the effort it takes to give it. By being thankful for what you have, you’ll end up having more. This is a simple one to practice every day. How many times are you not saying thank you when you could?

    5. Appreciate what you already have right now

    Don’t wait for the perfect body, job or bank balance to appreciate what you have. Love yourself now; exactly as you are. If we are constantly on the hunt for the next thing to make us happy or love ourselves, we would never be happy! Appreciate what you have right now and love yourself in this very moment.

    6. Practice being present in every moment

    This is one of the most beneficial practices but also takes time to perfect. Mindfulness is definitely a buzzword at the moment. What it actually means is to practice living in this very moment and not thinking about the past nor the present. This allows you to be completely at peace and content with where you are that very moment.

    7. Carry yourself with positive posture

    When you see someone who is down, sad or upset – what does their posture look like? When you see someone who is happy, upbeat and joyful – what does their posture look like? By carrying yourself with positive posture, standing up tall with your head up, you are immediately lifting your vibration and energy to be more positive.

    8. Smile and laugh often!

    This one is free and is such a good one to practice! SMILE and laugh often! The very act of smiling allows us to be happier. Smiling and laughing are powerful yet simple ways to remained balanced every day. When we smile and laugh, we support our physical, mental and emotional health.

    9. Do something kind every day

    Take time to do something kind every single day. This may be something as simple as opening a door for someone, smiling at them or saying hello! It’s amazing how much joy we can get from doing something kind for someone every day. It could be someone you know or a complete stranger.

    10. Write a thank you message to someone in your network daily

    This one is one of my favourites. Write a note to someone in your network daily. It could be a friend that you are super thankful for, a colleague who has really supported you at work that week or a family member that has helped you with the kids. Don’t wait for a specific reason – just remind people in your life that mean the world to you, that you are super thankful for their friendship.

    11. Start the day with positive affirmations

    You can literally speak things into existence. That means you can speak positive things into existence too! Start your day with saying 5 minutes of positive affirmations like:

    • I am worth the money
    • I have the power to create change

    Free-Affirmations

    “Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habit. Watch your habits; they become character. Watch your character; it becomes your destiny.” ― Lao Tzu

    Thanks for reading this post. Let me know below which of these you have tried and if you have a favourite tip that you’d like to share ?.

    Olivia x

  • How to Shop For Eggs Made Easy

    How to Shop For Eggs Made Easy
    Have you ever wondered what the differences are between supermarket cages eggs and free-range eggs? Shopping for eggs has to be one of the most confusing and time consuming part of your shopping trip.

    Here, I have made shopping for eggs easy and I will share my helpful tips to make your shopping experience for eggs a walk in the park! This is an excellent guide for shopping for your Clear Skin Project ingredients too.

    CAGED EGGS

    These eggs are the worst of the bunch and the most inhumane. These chickens are “commercially farmed”, raised in battery cages were cages are stacked up on top of each other and the chicken has clipped wings. They are kept in pitch black and have no exposure to the sun or any type of exercise. Steer clear from these eggs as not only are they inhumane, but contain less nutrition than other kinds of eggs.

    CAGE-FREE EGGS

    Cage-Free chickens are not raised in the same conditions as caged eggs but they are most likely still raised in a small area with little exposure to the sun and exercise. Cage-free eggs can be deceiving because you automatically assume that they would be free, roaming as they please.

    FREE RANGE EGGS

    Free range chickens have exposure to the outdoors for a portion of their life however it does not mean that the chickens must be allowed to roam grassy yards or ensure a certain amount of time outdoors in an appropriate amount of space. It still can be a little deceiving as you cannot be sure of the exact amount of time and space that the chicken receives however it is a far better egg option than caged and cage-free eggs.

    CERTIFIED ORGANIC EGGS

    These are the pick of the bunch as it means that the food that the chickens enjoy is certified organic and they cannot be pumped full of antibiotics – reducing your exposure to toxins. These chickens would spend the most amount of time outdoors in an appropriate amount of space and are the egg of choice!

    So now that the different types of eggs have been cleared up, you should be more familiar with the supermarket jargon you see on egg packaging. Remember that eating healthy is a journey and you don’t necessarily have to change all your choices at once. It’s best to gradually change your choices based on what you can afford and what your values are.

    Focus on including as much whole, real foods into your diet as possible as we talked about in Clear Skin Project.

    Some final tips on egg shopping:

    • Price is a good indicator of quality
    • When a chicken is under stress you lose nutrition in the egg
    • Free range and cage-free are better than caged eggs
    • Choose certified organic whenever possible
    • Choose organic when possible

    Clear Skin ProjectBOOK

    If you like this post, checkout more recipes, stories and tips in our Clear Skin Project eBook. It’s filled with over 60 pages of information on the body, nutrition, hormones, affirmations, skincare, clean eating recipes and MORE! Includes BONUS 8 week guidelines to get you started on your journey to clear skin! Check it out here.

    Enjoy!

    Olivia x

  • Clear Skin Acai Smoothie Bowl

    Clear Skin Acai Smoothie Bowl

    Acai berries are the amazing fruits of acai palm trees, predominantly found in Brazil’s Amazon rain forest. These small berries are packed full of nutrients and contain a whole host of antioxidants, amino acids and essential fatty acids to help your skin glow! Acai berries are known as the “Beauty Berry” and do your body a world of good including increased energy levels, boosted immune system, improved metabolic function and better skin! One of the most popular ways to eat acai berries is in a acai bowl, topped with yummy sliced fruits – check out one of my favourite recipes below.

    Ingredients:

    • 1 banana
    • 1/2 cup frozen strawberries
    • 1/2 cup frozen blueberries
    • 100g frozen acas berry pulp or 4 tbsp acai powder
    • 1/2 cup unsweetened almond milk

    Toppings:

    • 1/2 small banana
    • 1/4 cup blueberries
    • 1/4 cup raspberries
    • 1/4 cup strawberries
    • 1/4 cup gluten free granola
    • Drizzle of raw honey, optional

    Directions:

    1. Add all main ingredients to blender or food processor and blend until smooth. Add extra almond milk as required if you need to perfect the consistency. Aim for a frozen-yoghurt consistency, slightly thicker than a smoothie.

    2. Spoon the mixture into bowls and top with your preferred toppings and a drizzle of honey.

    Enjoy! Please leave your comments and questions below – I would love to hear from you! Make sure you share your recipe with me on my Facebook page here or tag me in your Instagram posts!

    Love Olivia xx

  • Glowing Skin Juice

    Glowing Skin JuiceIngredients:

    • 2 cucumbers (peeled)
    • 5 sprigs of fresh basil
    • 2 mint leaves
    • 2 grapefruits (juiced)
    • 1 cup of filtered cold water
    • 1 tbsp. coconut sugar
    • 1/4 rockmelon, chopped

    Method:

    1. Combine and process all ingredients a food processor. Blend until completely smooth.
    2. Place a mesh strainer over a medium-sized bowl.
    3. Pour the juice mixture over the strainer into the bowl.
    4. Once finished, either serve immediately or refrigerate.
    5. Garnish with fresh mint.
  • Gluten Free Anzac Biscuits

    Gluten Free Anzac Biscuits
    Ingredients:

    1 cup ground almonds
    1 cup flaked almonds
    1 cup desiccated coconut
    1/4 cup honey
    1/4 cup coconut oil
    1/2 teaspoon bicarb soda
    1 tablespoon water

    Method:

    Pre-heat oven to 120°c.

    1. Combine almond meal, flaked almonds and coconut in a mixing bowl.

    2. In a small pot on low heat, add honey and oil together and stir gently.

    3. While that is heating, combine bi carb soda and water then pour into the small pot. Stir until the mixture begins to froth. Remove pan from heat.

    4. Pour wet mixture into large mixing bowl with dry ingredients. Stir through with clean hands or a large spoon until well combined.

    5. If you find the mixture is too sticky, add a little water to help combine. Form into 22 cookies.

    6. Bake for 30 minutes or until golden.

    Enjoy x

  • Simple Clean Banana Pancakes

    Simple Clean Banana Pancakes
    Pancakes. Timely and tricky to make, fatty to eat. Taste amazing though. Surely there has to be an easier and healthier way? What if I told you it’s possible to make pancakes from just two ingredients – bananas and eggs? ‘IMPOSSIBLE!’ I hear you say. But it’s true.

    Ingredients:

    • 1 banana
    • 2 eggs

    Method:

    1. Mash up bananas in a large mixing bowl.
    2. Whisk eggs together and add to banana mixture in the mixing bowl.
    3. Fry in a pan with a little heated coconut oil or butter.

    Note: I love cinnamon so I add a dash to the mixture before cooking!

    Optional extra’s:

    * 1 tbsp of coconut flakes
    * A small handful of hazelnuts, almonds or walnuts
    * 1 tbsp of almond butter
    * 1 tbsp of protein powder
    * 1 tsp of vanilla extract
    * A few thin slices of apple or pears

  • Clear Skin Clean Pizza

    Clear Skin Clean Pizza
    Ingredients:

    • 1 small wrap of choice (go for something thicker than mountain bread wraps but not a pizza base)
    • 1 tbsp olive oil
    • 1 tbsp tomato paste
    • 1 handful baby spinach or rocket
    • 1 small capscium, sliced into strips
 1 small tomato, sliced
    • 2 mushrooms, sliced
    • 2 tbsp low fat grated cheese
    • 1 small handful fresh parsley or basil
    • Your choice of:
 Grilled, roasted or sliced chicken
 or prawns

    Method:

    1. Preheat grill to a moderate heat setting.

    2. Prepare all vegetables, rinsing well before use.

    3. Spread wrap with tomato paste and top with baby spinach. Arrange vegetables on top of the wrap and season with salt and pepper.

    4. Top wrap with a small handful of low fat grated cheese (optional) and fresh parsley or herbs of your choice.

    5. Place in grill for 2-5 minutes, depending on heat setting. Keep an eye on it because they cook very quickly!