5 Kilo OFF!

I am pleased to announce on this blog that I have managed to shed 5 kilo since February 2008. One of my goals this year is to live healthier and be able to shed 10 kg off. Being a food lover (esp. pizzas, burgers and other fried stuff) and was always thinking that I could not squeeze out time for physical exercises, I decided to embark on this seemingly tough task (For your info, I had tried in the past but failed). I knew that to fulfill my goal, I will have to make sacrifices. No pain, No gain (in this case, no loss i.e. weight loss).

Since February, I have been putting myself through a regime of controlled food intake, exercises and supplement intake. For daily food intake, I practise this principle of "Eat breakfast like a king, lunch like a prince, and dinner like a pauper". I used to take supper every night in the past but now I have removed this habit and do not eat past 9pm. If I happen to feel hungry past 9pm, I will only allow myself a cup of hot Milo. Not easy at the beginning, given my big appetite but now a habit.

Finding time to exercise is another great personal challenge esp. when I need to juggle between my family, work and other commitments. I keep on telling myself that I have no excuse not to take care of my health. I remember someone once said, "When you say that you have no time for something, you are simply saying that you have not given a high priority to that thing. In another word, you will always have time for something that you have given priority to." Now I find time to jog at least 25 minutes three times weekly. On days where I plan to jog, I will leave my office on the dot so that I can jog before hitting my in law's place for dinner. In order to boost my calorie loss during exercise time, I also take dietary supplement pills from GNC (Burn 60).

Now, I feel motivated as I am about 50% to my final goal. More importantly, I feel great physically and more alert due to the healthy regime. I want to encourage everyone who read this blog to start living healthier. You will need a strong body to do the many things that you wish to do in life. Don't ever neglect your physical health. The starting will be tough but as you discipline yourself to stick to your plan, it will slowly be easier as it will become your habit. Soon you will be reaping the results of a healthier and stronger you that allow you to perform better in every aspect of your life.

Change My Life (II)

The last few days have been a fruitful time of reflection and planning for me. I am almost done with my personal goal setting for 2008 :-) Here are my thoughts from the last few days:

One cannot expect personal changes in his life by continuing in his current lifestyle - his current way of thinking and doing things.

"...No one puts new wine into old wineskins. The old skins would burst from the pressure, spilling the wine and ruining the skins. New wine must be stored in new wineskins. That way both the wine and the wineskins are preserved." - Matthew 9:17

Many times, though we desire change and breakthrough for our lives, we are less than willing to forsake our traditional way of thinking and doing things. We are prone to be led by our emotions or situations rather than discipline by decisions (For example - from now on, bad weather shall NOT stop me from exercising :-P)

We need to open up ourselves to new ways of thinking and methods. When that happens, we re-position ourselves and create possibilities. New personal breakthroughs also demand an expansion of oneself. We must continue to thirst and not be comfortable with where we are.

As I reflect upon my unachieved goals in 2007 and forward planning for 2008, I reckon I need to do the following:

1. Change in Mindset - See things or past failures in a different light. Use my past failures and experiences as my stepping stones. Constantly walk in partnership with God.
   
2. Change in Priority - My dreams for 2008 will require me to prioritize my life. I cannot be everything to everyone.
   
3. Change in Motivation - Replace negative thoughts and feelings (e.g. procrastination, lethargy, fear) with faith and confidence. Know that a step taken towards the goal today is a step closer to it.
   
4. Change in Habits (Actions) - Do not underestimate the significance of the little steps taken each day or feeling overwhelmed by the size of the goal/task; think power of compound - Every step I take towards my goal each day adds up!

What to Expect for 2008?

Today is 2nd January 2008. A new year has begun. A new year marks a new beginning. This new beginning does not mean that all that had happened in 2007 are washed away; our lives carry on - for most of us, we do carry things into the new year because life is a continuation. Some of our challenges in 2007 are brought forward to 2008. Nevertheless, one can "reset" his mental clock and look upon the new year as a new starting ground by learning from past mistakes and adopting a new spirit to approach life with purpose, zeal and hope.

This is the time of the year where I am taking time to reflect upon what had transpired in my life the previous year and to plan for 2008. I believe one cannot plan effective for the new year without reflecting upon the previous year. Questions I ask myself:

1. What had I achieved for 2007?
2. What were my goals for 2007 and did I achieve them?
3. What were my unachieved goals and failures? Why? (poor time planning? procrastination? lack of discipline and commitment?)
4. What can I learn from my mistakes in 2007? (This will prepare me not to make the same mistakes again in 2008!)
5. What are my goals for 2008?

Making S.M.A.R.T.E.R. Goals!

• Specific - A specific goal has a greater chance of being accomplished than a general goal. If one of your goals is to lose weight, a specific goal will be "I want to lose 20 lbs by June 2008" rather than "I want to lose weight in 2008".

• Measurable - Set concrete criteria for your goal. Ask yourself - How much? How many? By which date?

• Action Plan - Divide your final goal into smaller and easily attainable ones which can be achieved within the specified time frame. Decide what you need to do on a daily, weekly or monthly basis in order to attain your final goal. For example, if you want to lose 20 lbs by June 2008, your action plan could be losing 3.4 lbs monthly, starting from January 2008; Jogging for 30 minutes 3 times weekly and heading for gym 2 times weekly.
  

• Realistic - Am I able to stick to my action plan and achieve my goal? Do I need to scale down my goal and subsequently my action plan? Do I need a longer time frame (if allowable)? For example, losing 20 lbs by December 2008 instead?

• Time Conscious - Always remember to tag a time to your goal. With a deadline, you will feel a sense of urgency that will motivate you to work on your goal.
  

• Expectation Management - Be flexible to adjust your action plan. New demands and unexpected events may occur in your life. Be flexible to re-adjust your priorities from time to time. Remember not to deceive yourself by succumbing to your flesh!
  

• Revelation - The bible says in Proverbs 16:1, "We may make our plans, but God has the last word". Seek God for his guidance as you set your goals for the new year. Hear from Him as He directs your path.

How can 2008 be a great year for you and I?

Start putting aside time this month to set goals for 2008! Don't just merely think about them! Write them down as you apply the S.M.A.R.T.E.R. goal-setting technique! Studies has shown that you are more likely to achieve your goals by writing them down!

Write your goals down and follow through your action plans with discipline! Start today and may 2008 be your masterpiece!

=> Click here for goal-setting card


Some inspiring quotes:

• "Successful people make right decisions early and manage those decisions daily." - John C. Maxwell

• "You will never change your life until you change something you do today." - John C. Maxwell

• "One today is worth two tomorrows; what I am to be, I am now becoming." - Benjamin Franklin

• "Good Decisions + Daily Discipline = A Masterpiece of Potential" - John C. Maxwell

My recommended book for your reading: