Category Archives: Goals

Still Looking for the Quick Fix?

I don’t think I’m posting a spoiler if I say that when it comes to health and fitness, there is no such thing as a quick fix. You’d think by now, this would be common knowledge, with plenty of fitness experts out there trying to get the message across.

Unfortunately, millions of dollars are being spent right now by people who are looking for the fastest results with the least amount of work. Diets, workout equipment, all the craziest things you can think of, if someone is selling it along with a promise of instant success, people will buy it. Sadly, they will be disappointed. The secret to success is small steps and small, permanent changes.

What the focus really needs to be on is a change of habits to healthy ones. It’s not going to happen overnight, but if you stick with it, you will reap the benefits. It’s so important to remember it’s all relative to where you start, what your goals are and what success means to you. Getting yourself to a level of health with which you feel comfortable, proud and satisfied is what it’s all about.

Set realistic goals. Don’t be in such a hurry to see results that if you don’t see any, you give up. Be patient with yourself. Do it because you deserve it and because you’re worth the time and effort.


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Filed under Diet, fitness, Goals, Health, Health Ally, Pro Tips

A Break from the Weights

This year I’ve had to cut back on my weight training in order to focus on martial arts. Now I have my black belt testing starting later this month until the end of December. In particular, the fitness testing day comes in about six weeks. Due to the strenuous training needed to pass the tests, I’ve decided to stop weight training for the entire six weeks.

Aaaaaaaaah! *Insert freak out here*

I haven’t taken more than one to two weeks off from weight training since I was about nineteen. I am pretty sure I’ll go through some mental and emotional withdrawal, but I know my body will be the better for it.

This month to begin our black belt testing, we’ll be tested on two forms (katas) and ten combinations. Next month, our fitness testing will go something like this:

8am-10am Apprentice Class
Noon: 1 mile run on the track
100 pushups
100 crunches
100 deep squats
Sparring with the black belts, repeatedly
Nine Reaction Drills
Self Defence
Board Breaking

This is the day I’m training for. I’m acutely aware that my body cannot recover from training for this and weight training. I’m living the example I’ve been trying to convince people of for years, that more is not better. Our bodies are not machines. I’m going to have to sacrifice my weight lifting but I know the day I put that black belt around my waist, it will have been worth it.

(Wish me luck!)

With training partner Jennifer on the day we received our Apprentice Belts.

With training partner Jennifer on the day we received our Apprentice Belts.

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Filed under fitness, Goals, Health, Health Ally, martial arts

Shape Up in 2011

Happy 2011 y’all!!

Okay, I promise this is the last time I’ll post about my 8 Week Virtual Bootcamp. But come on, wouldn’t it be great to kick off the year with a personalized workout program, weekly check-ins and inspirational messages to keep you going right through the 8 weeks?!!

The bootcamp will be done entirely online via email. The group will start on the same day, but each participant will receive a personalized cardio and weight training program, suited to their goals, needs and schedule. The program can be designed for the gym, or to be done entirely at home, for as many or as few workouts per week as the particpant would like.

You can do the program on your own, or join in the private message board and connect with other participants. Progress will be monitored by photographs at the beginning, mid-way point and conclusion, as well as weekly email check-ins. Programs will be modified if and when needed.

Start date: January 9th, 2011

Cost: Only $95!
(this is a steal of a deal!!)

The Virtual Bootcamp will include:
An 8 Week Personalized Weight Program
An 8 Week Personalized Cardio Program
Weekly Participant Check-ins
Physique Check and Program Reviews Throughout
Extra Motivational Tools and Tips Throughout
Group Support via a Private Discussion Board

Sign up by visiting my website. Any questions, let me know!  You can message me or email me at

Please note: Deadline for sign up is before Jan 9th, 2011 in order to give me time to get all the information I need from you to design your program for the start date.

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Filed under fitness, Goals

New Goal

I have finally come to terms with the fact that I’m writing a brand new novel. I’m not “rewriting,” I’m not “editing,” this is a whole new novel. I’ve kept some of the same characters, the setting…and that’s about it. It’s a tough pill to swallow, this was the first novel I’ve written (since I was nine!) and I did five drafts on it. The difficult part has been getting my brain to accept that I’m doing it over. Again. From scratch. Good news is, my brain and I have worked things out, and we’ve even set a new goal to have this “new” novel done by the end of the year. That’s going to mean about 2000 wds a day, six days a week. I’m sharing this with you, of course, so that you can keep me accountable in reaching this goal. Feel free to harass, check in, crack the whip and demand updates.

Today happens to my day off-no really, it’s been pre-scheduled…because I’m going to see the new Harry Potter movie!

PS-This blog post is a part of another goal, to blog three times a week on days I go to the gym. Today is one of those days! (yay me!)


Filed under Goals, Sandra's Writing

Fit4Success Network has a Sponsor!

Our health and fitness network has a sponsor!!

As some of you may know, up until recently, Ning networks have been a free service. The one I created was something I was doing just for fun. I wanted somewhere people could come to encourage and support each other, as well as get more informatoin on
living a fit and healthy lifestyle.

Things changed and Ning is no longer free. Through their site I found a link to WEGO Health Portal, offering to sponsor health networks. I applied, and we’ve been accepted!!! Hooray! That means we can continue the network with ALL the features we’re used to.

So, a huge thank you to WEGO Health, you can visit them here:

In honour of our new sponsors, I’d really like to increase content and participation, as well as the number of our members. So, please come by and check out the network, and if you like what you see, join up!! 🙂


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Filed under fitness, Goals, Nutrition Tips, Training Tips

New Novel

I’ve been so busy blogging about our craftathon (we dropped the blankets off to the SPCA yesterday!!) and the happenings over at my Fit4Success network, I don’t think I’ve mentioned yet that I’ve successfully started work on a new novel.

My previous novel is still in the tender loving hands (bah, ha ha ha ha ha) of Diana Rowland (who’s second book Blood of the Demon comes out this month on the 23rd-CHECK IT OUT!). She is going to give me her feedback once again, on this, the fourth draft. She gave me a ton of input and help during and after the first draft, and I’m hoping I took that advice well and made improvements. Diana is so busy with her writing right now that she told me she felt bad she was taking some time to get back to me. I, on the other hand am so relieved to have a friggin’ break from that novel, I begged her to take her time! LOL. I’m looking forward to making more improvements on it with her help, but ugh..I just needed a break from it!

So meanwhile..I’m working on a brand new urban fantasy, unrelated to the other one. This one is taking more time to research and I’m being smarter this time around and doing my outlining FIRST. (not between the second and third drafts, like last time) I’m excited about it, I think it has great potential.

I’m roughly 16, 000 wds into it (Chapter Six) and my goal is to write 8,000 wds a week-which translates to 1500 wds 5 days a week, 1000 1 day a week and one day off. I think that’s manageable for me to stick with.

Now I have to go take care of work type stuff, so I can be free to write this afternoon and evening. 🙂

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Filed under Goals, Sandra's Writing

Fit4Success Fit Tip #23

I just archived this fit tip over at our network, Fit4Success and I thought I’d share it on my blog(s). 🙂

Fit4Success Fit Tip #23

Small steps yield big results.

As the new year moves on, work backwards from your larger goals by choosing small steps rather than one huge, overwhelming goal. Smaller goals with shorter timelines are easier to complete. Before you know it, the small ones will add up to your big goal!

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Filed under fitness, Goals