30 Day Challenges

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Living with intention is the cornerstone of my coaching practice. Whether I am working with a client on their career or spiritual journey, intentions are key to creating a life with desired outcomes. One of the tools that help are 30 day challenges. The fitness industry has greatly utilized this concept and a quick google search will result in several ways to get tighter abs, stronger arms and a sculpted physique.

All you need is the desire to make a change, the will to achieve the it, a plan and an accountability partner. Think about all the things that are on your to-do or wish list. Pick one of those things and see where you are in 30 days.

The key to these challenges is understanding that they are only a launch pad to healthier habits. Neuroplasticity is at work here and neural pathways are changing in the brain during these challenges. After 30 days, you will probably want to continue with the new habit or push yourself even further. Whether you choose to start a new habit or quit an old one, 30 days is a good time frame to build a foundation and you can then choose to continue to strengthen the new pathway or try something new.

I have had clients who wanted to produce more sales leads in their business, network with more likeminded individuals, read more, run more miles, spread more love and practice gratitude. Each challenge was tailored to their need and with some planning, accountability and encouraging vibes, results were created.

There are a few ways to be successful in a 30 day challenge:

  • Accountability: whether through a coach, group or trusted friend, accountability works and keeps you on track.
  • Check In Daily: send a text or email every day during the challenge to stay on top of the goal. This is a place to voice success and challenges during the 30 days.
  • Weekly Calls: Spend some time each week chatting on the phone about how the week went. Offer encouragement to each other and celebrate overcoming obstacles and milestones.
  • Reward: What is the reward for completing the challenge? Decide before starting. Reading for 30 days straight? Perhaps buy a new book. Love going to the gym now? Perhaps a new workout outfit.

Another month is just around the corner…such a great time to start something new. Let me know what you choose to challenge yourself with. If you need help creating a plan and want an accountability coach, email me at emily@soulsadventures.com.

Revamping Resolutions: Accountability Partnership for New Year Success

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Have you been making resolutions every year only to find yourself losing the will power midway or even a month into the year? Do you wish you had someone to hold you accountable and cheer you on through your efforts?

As we approach the New Year, I am partnering up with a health and fitness coach to offer a comprehensive accountability partnership for you. Participants will receive a 30 minute coaching session with each of us to create a personalized action plan, access to a private Facebook accountability group and email support throughout the month.

What could be better than an accountability partner with a personalized action plan??

Two accountability partners to support you and cheer you on. This is a gift you can give yourself; like a mini personal development team.

Making a change takes work and being held accountable is imperative to success. I started using an accountability partner when I made my resolutions in 2011 and it dramatically changed the results I was seeing from my efforts. I met with her monthly for the first couple years. We talked about what was working for me, revisited my goals and revised my action plan accordingly.

When I began my journey as a coach, one of my desires was to empower others to achieve their goals by being a dynamic accountability partner. It has been exciting to see the changes people have made including the way they approach their goals intentionally.

I met Lindsay earlier this year and have learned so much about nutrition and exercise from her. She is motivational and helpful. Her monthly challenge groups have taught me about different muscle groups and how to best target them. We started brainstorming on how to combine our coaching specialties to help people achieve their goals. I am excited to offer a coaching package with her and know this will be transformative for all participants.

With one investment, you can create goals in the following areas…

  • Fitness
  • Nutrition
  • Career
  • Finance
  • Personal Growth
  • Spirituality
  • Health
  • Diet
  • Education
  • Creativity
  • Travel
  • Family
  • Life

Package includes:

  1. Coaching session with each coach
  2. Personalized Action Plan
  3. Access to Private Accountability Facebook Group
  4. Email Support

For more information email me or sign up here! Let’s make 2016 the best year yet!

Running Past Self Doubt


“This is the last part, you can do. Give it all you’ve got!” My friend said as we ran towards the finish line. We were sprinting to the end; my heart racing, legs trembling, feet burning. “I can’t do this” I panted when I realized the final part of the race was on an incline. “Yes, you can! C’mon!” She encouraged once more. As I crossed the finish line I felt my body release the tension I had felt for the last few minutes of the race and then relax.

I had trained 12 weeks to run the Cherry Blossom 10 Miler in Washington DC. Signing up for the race was kind of a joke to me since I was informed it was based on a lottery and hard to get picked to participate. The joke turned into reality when 2 weeks later we were picked and I realized that I needed to learn how to run 10 miles. I had run previously but mainly short runs. The farthest I had gone was 5 miles on a treadmill with 3 walking breaks and that was a painful and sweaty ordeal. However, I was determined to run the full 10 and began training immediately.

During my training, I found myself with shin splints, foot pain and sore muscles. I rarely pushed myself that far physically and I could feel every milestone. I did not let the discomfort keep me from reaching my goal. I tracked my progress and could see results in speed and on my body. Running changed my body’s composition and I started to crave my runs. I felt myself becoming stronger physically and mentally.

One of the most important changes was I started to surround myself with other runners. My running friends were encouraging and helpful with advice and tips on training and gear. Mentally, I began seeing workouts, food and drink in a different light. I wanted to be successful in attaining my goal, but not obsessive. I worked on balance and meditated on the result.

The morning of the race, I woke up early and visualized myself crossing the finish line. As I walked to the race, I felt excited and happy that the day had finally arrived to prove to myself that I could run a race. The course was beautiful, the sun was shining and the air was crisp. We ran around the monuments, over the Potomac River with a cherry blossom canopy. At times, it felt like I was running through a story book.

I smiled and sang along to my playlist for most of the race. My friends who are faster runners sweetly ran along side me. It wasn’t until there was half a mile left when I felt my body and mind giving up. My friend’s encouragement and coaching really helped. I repeated the mantra “I am strong, I’ve got this” over and over in between her cheering. And shortly after the breakdown, I finished.

I think about muscles and how they have to tear and break down in order to grow. In the last few minutes of  the race, I broke down but that was because I was growing. Doing hard things helps us grow. I wanted to quit, but persisted. I felt ready to sign up for another race just minutes after thinking I couldn’t finish; that’s what pushing the limits can do.

This lesson is true in many areas of life. When faced with a hardship, whether physical, mental or spiritual, we are provided an opportunity to grow and overcome. Being surrounded by loving, encouraging people helps. What we think and how we talk to ourselves during the growth is the most important. Believing that you can achieve the goal is powerful, especially when giving up and doubt enters our minds.

What are you facing that seems impossible? How can you change the messages you are telling yourself about it? Transform your doubt into doing. Anything is possible when you put your mind to it. Overcome self doubt with accomplishment. You’d be surprised what can happen. Our minds and bodies are stronger than we think.