How a Company Can Achieve an Effective Management Commitment to Its Health and Safety Programs

The most critical factor that separates high performance companies from the rest of the pack is the effective involvement and commitment of management to achieving the organization’s pursuits. This is true for every goal a company sets, be it in marketing, operations, human resources, health & safety, supply chain, etc. But why is this so? The simple answer is that nothing happens without the leadership and direction from the managers. By virtue of their position in the organization, management has the greatest power to influence situations in the workplace.

Who is management? In this context, the management of a company consists of the individuals who occupy the senior manager(s), middle managers and supervisory positions. They are also called “leaders”. These are the people who determine the company’s goals and priorities. They instruct, direct and control the workers in the performance of their duties. Given this fact, whenever you hear or see a company struggling in any aspects of its deliverables, the problem dial should be pointing towards lack of management involvement and commitment in that area.

In the aspect of occupational health and safety performance of a company, studies using root cause analysis and management system audit tools have most often arrived at leadership deficiencies as the cause of myriads of the organizational problems leading to injuries and damage to company’s properties. How successful companies are ensuring management involvement and commitment in this area is the key message from this article.

There are four main ways to achieve and demonstrate management involvement and commitment follows:

Health and Safety Policy

Safety, just like quality, reliability, integrity, trust and respect for people, has increasingly been finding its way into companies’ mission and vision statements as one of the key values that companies promote. By human nature, not everyone in a company will buy into the organization’s value system. What this means is that some people in a company will not believe in safety and so for any organization to succeed in achieving its safety aims and goals, it has to adopt some form of governing rules which lay out the conditions members have to meet in order to be part of the organization. This explains why a company has to have a health and safety policy.

The Health and Safety policy states an employer’s principles and commitments to ensuring a safe and healthy workplace. It is a means by which the management conveys its belief in preventing harm to its people, damage to its asset and to the environment. (i.e. if the company runs an integrated health, safety and environment management system or program). It calls for every stakeholder to play according to the philosophy and standards which the company has set and that everyone will be held accountable by these standards. Stakeholders in this context refer to senior manager(s), managers, supervisors, workers, contractors, suppliers and visitors.

What are the qualities of a good health and safety policy? Being a directive document, the policy has to be written, signed and dated by the current most senior member of management. It has to be read and reviewed by every stakeholder, be posted and available for constant reference by all.

In terms of content, the policy will achieve its intention when at a minimum, it includes statements about:

· Commitment to injury and loss prevention as a key part of the company’s overall aims and goals,

· Requirement to comply with government legislation,

· Requirement to comply with the company’s health and safety standards,

· Reference to management responsibilities,

· Reference to supervisor’s responsibilities,

· Reference to workers’ responsibilities,

· Reference to responsibilities of contractors, suppliers and visitors.

So as to make for easy reading and understanding, the policy needs not be overloaded with statements. An outstanding health and safety policy is a one-page document that captures the above listed points in a concise and pristine manner.

Health and Safety Responsibilities

One fact is true for every business activity that takes place in a company and that is: where responsibilities are not delineated and definitively allocated, confusion results, leading to sub-optimal performance and eventually to failure to deliver. This is also true in the case of health and safety. In translating the policy into an executable program, management has to determine who does what, why, when, where and how. This is what allocation of responsibilities entails. The extent to which health and safety responsibilities have been effectively determined and allocated is a significant measure of management involvement and commitment to the program.

A good set of health and safety responsibilities will:

· Be developed for senior management, management, supervisors, workers, contractors and visitors.

· Be written, precise, disseminated, read and understood by individuals at the various organizational levels.

A rule of thumb for setting out responsibilities is that they should be position specific, task specific, clearly stated and quantifiable. This way, it becomes easy for performance measures to be set in order to promote accountability.

Management Communication

As information overload is the bane of today’s business environment and so is work overload. If management is not shouting for something to get done, it may not even be considered. This underscores the importance of management communication in showing its commitment and involvement in health and safety. By focusing the people’s attention on an area where the company is struggling to improve, the achievement of success in that area becomes a matter of time, efforts and money where applicable.

How can management communication be actualized? Here are a few practical examples from high performing companies:

· Writing quarterly or annual statements to the employees, to reinforce senior management consistent commitment to achieving its health and safety goals.

· Ensuring that employees at all levels read and sign off on these statements to show that they have read and understood the communication.

· Walking the talk by personally visiting the workplace strictly for observing work, listening, talking and commending workers (where appropriate) on health and safety issues and concerns.

· Ensuring that health and safety issues, concerns and solutions feature prominently on meeting agendas.

· Conducting periodic reviews of the whole program to identify deficiencies and opportunities for improvement.

· Conducting documented surveys of employees’ perceptions in order to assess their belief in the company’s delivery system.

Communication as a key element of a health and safety program should appear in the responsibility lists of every stake holder in the company. Senior and middle management should be the principal drivers of this element across the organization.

Accountability

The last but not the least factor successful companies have used in translating their health and safety policy into results is accountability. What it simply means is: to hold people to answer for what they were asked to do. In others words, checking to ensure that responsibilities have been executed as expected.

Several tools are used to achieve accountability some examples of which are:

· Setting health and safety performance measures (target) for the whole organization and for each stakeholder.

· Conducting periodic performance appraisal for each individual stakeholder (Senior management, middle management, supervisors, workers, contractors and suppliers)

· Implementing reward and award schemes.

· Implement a consequence management system.

In concluding, management engaging involvement and commitment invariably leads to success in achieving the organizational goal of injury and loss prevention. Some of the management involvement and commitment tools and techniques that high performing companies have employed in achieving their health and safety results have been explained in this article. Involvement has to be visible proactive and demonstrable while commitment means that where conflicting pressures exist, the safety of the people, assets, environment and company reputation will be given priority.

The Massive Benefit of Walking for Health

We really enjoy talking about the healthy aspects of life and how you can benefit from the simple things like natural remedies. It’s a lot of fun talking about these things because they make a real difference in people’s lives. We look at the things which are simple and the things that work.

Today, we’re going to have a look at walking; how you can get the most benefit out of walking and what it can do for you, your life, and your lifestyle as well.

There are nine main aspects to do with walking. We’re going to have a look at each of these in detail. So journey with me and let’s all figure out this stuff together.

The nine aspects of walking that we will cover are: why walk, where to walk, who to walk with, what pace, the walking tools, the time of day, the mobility, the body chemicals, and last one is a secret that we will share to you at the end of this discussion.

So, WHY WALK?

Well, fitness is one really good reason. Whether it’s just getting out and about, or trying to elevate your heart rate, making sure that you’re not “puffed out” next time. Overall health is very important, and overall fitness fits in with that very, very well. Mental health is also included, which means healing your stresses and/or de stressing yourself. It’s important that you realize that getting out and walking helps a lot with these things.

Do you realize that one of the reasons why people are really stressed today is because they are always cooped up inside and never really get out? It’s almost like having A fever. You’re stuck inside, you don’t know what to do, and you’re stuck in an environment which you’re not really comfortable with. Getting out and making a difference in your life, seeing different things and experiencing real life can really help.

Entertainment is important too. Sometimes you just want to move and see different things. It’s very important that you get out and recognize these. So why walk? It is because of entertainment.

Last but not least is travelling between places. Walking really helps when you want to move between A and B. You don’t always have to take your vehicle, you don’t always have to drive a car, and you don’t always have to ride a bike. Sometimes, just walking between places, even if it’s just going down the shops, and enjoying a general stroll to get a bottle of milk or a loaf of bread from the local shop is very important because it’s very simple. It allows you to de stress, get out, and enjoy the environment.

The next major point is WHERE TO WALK? You could go to the park, the beach, alongside the road, you could walk the kids to school, and you could go, as mentioned, to the shops to get a loaf of bread. You could walk through the mountains, at a scenic route, and have a look out there. It’s a lot of fun going through mountainous areas. There’s a lot of wildlife, trees… It’s just really, really good to get out and about.

Where else to walk? Well, you could walk up the stairs instead of taking the elevator or the escalator. A lot of buildings are equipped with stairs, but not many people use them. They always seem to stick with the lift or the elevator. Do yourself a favour and use the stairs. Walk around your house, or your yard. If you haven’t got a big yard, walk up and down the local street instead. Lastly, if you haven’t got a lot of room to move, then you might have a video game, like a Wii fit program or something like that, which I don’t really recommend. It’s always better to go out and walk around. But, you never know. Video programs can be a lot of fun as well, especially if you do it with a lot of people.

Okay the next aspect of walking is WHO TO WALK WITH? Now, you can walk by yourself, which is a very tranquil experience at times. It is very enjoyable to walk by yourself sometimes. But oftentimes, you just want to be out and about with other people. Sometimes, walking with a partner for a casual stroll really does you good. It might be your spouse, or your kid. Walking with your kids or your family is fantastic because it allows them to bond with you, to do simple things. Bonding with your children or family in doing simple things such as walking is definitely the way to go. It allows them to just get out and about, be with you in the same space, and just see who you are, without being anything different. Just seeing people out, walking, out and about, is a lot of fun. They’re enjoying it, with the sunshine and the fresh air, and even on occasional cloudy days.

Walking beside water is also very, very tranquil as well. It makes a lot of sense because it gets you back to nature. So, who to walk with? Firstly, your friends, your family, even your kids. That’s great. However, consider your pace. If you are walking with your children, you shouldn’t go too fast so they can keep up or so that they can at least keep up with the pace, to keep everyone happy. This might mean that if your children are in strollers, you still take the opportunity to put them in their strollers while you walk together. Talk to them along the way. It’s really, really good as a family activity.

The next point is PACE. What pace should I do? It can be a fast pace, a brisk walk, or a slow saunter. Are you doing it for fitness or weight loss or to elevate your heart rate? Are you going to be carrying small weights with you? Are you going to have an iPod in your ears so you’re going along to keep the pace? If you are doing a fast pace, just remember that you might not be able to continue with that pace for a long, long time. However, if you can, well that’s great because you’re elevating your heart rate and that’s great for fitness. If it’s a brisk walk, then that’s great too since you wouldn’t be putting too much strain on your bones and joints and you’re getting great fitness at the same time. Now, if it’s a slow saunter, sometimes that is just a de stressing element, when you want to literally de stress your body. You’re just wandering aimlessly through the bush or besides some body of water. You’re just casually looking around. It really de stresses you and it’s really good.

If you carry small weights in your arms, one in each hand, let’s say half a kilo or even a kilogram each, then that will really make a difference. Within a couple of minutes you’ll notice the weight burn. I recommend that you stick to only a couple of hundred grams in each hand because over time, even half an hour later, it will really add up and you’ll notice the difference. Your arms will be aching, as well as your legs. If you want to keep a decent pace, one of the best things to do is listen to some decent walking music on your iPod. I find that listening to music from internet radio, particularly the fast paced dance music, will help you set a really great pace. As you’re walking along, you’ll be able to go on walking for miles and miles without even noticing it. What I’m trying to say is, setting a pace with music makes the time go quick because you’ll be concentrating on the beat of the music and moving your legs to that pace without realizing that you’re actually travelling a lot farther than what you would normally accomplish.

Now the next point that you’ll want to look at is the WALKING TOOL. What do you really need if you want to go walking? One of the things I find is to just keep it simple. So what do you really need? Nothing. You just need yourself. There’s no excuse to not get out and walk. If you want to go for a walk, then go for a walk. You don’t need any special shoes or clothing.

But, if you want to get fancy, then you can get into these other aspects. If you want to monitor how fast or how long you can actually go then you can use a pedometer. It measures how far you’ve actually travelled. It also measures how many steps you’ve taken, your heart rate, and all that sort of stuff. You can have walking dumb bells or weights, as mentioned before, they are walking tools. You can have an iPod or iPod shuffle or an mp3 player with some pace music, mood music, or just some sort of emotional audio in order to give you a particular emotional trip as you move along. You might have an audio book on your music player too if you want. You might be interested in reading a book, but you just don’t have the time, so you can put it into audio format instead and have it read to you. In other words, an audio book can be read to you as you’re walking along. In essence, you’re killing two birds with one stone.

You might need a hat and some shoes and some cool clothes because as you’re walking along, you might get sweaty and it will be rather hot for you. So a hat is a good idea if you’re walking under the bright hot sun, and you want to make sure you have great shoes, comfortable ones, so you won’t have sore feet. Just remember though, they are not necessities. I find walking barefooted can really be de stressing as well. Walking with the sand between your toes, or kicking along the grass with your bare feet, it’s just really nice. Sometimes walking on gravel can be very stimulating. Don’t forget, the nerves that travel through your body go through your feet as well, so walking barefoot also helps massage your feet and all the other organs in your body can be stimulated through the nerves in your feet.

As you’re walking along, don’t forget that you’re going to get dirty, so you might want to have a water bottle. Now, what do you put in it? Could it be milk, or some other sort of drink? I would suggest that the best drink to have in your water bottle is plain and simple water. If you want, you may add a couple of pinches of salt in there as well, because as you do walk along, you will be losing some salt from your body. They may be electrolytes or some similar stuff. It is important that you have some sort of drink as you’re walking along, especially on long walks. It is important to take in a couple of sips of water or more to keep you from becoming dehydrated. Bring along heaps of great music, they are great walking tools to set the pace. You may use the music from the internet radio, as mentioned or some pre-recorded music on your mp3 player.

Now the next aspect of walking is the TIME OF DAY. What time of day is best for walking? It depends on what you want to achieve. Walking in the morning is fantastic for weight loss. As soon as you wake up, you have a drink of water with some lemon squeezed into it, perhaps with a couple of pinches of salt, and you get up and you walk for about half an hour or an hour. It helps remove all the toxins from your body and lose weight as well. If it’s midmorning or midday, you’re really going out to achieve something, and you might be kicking up a bit of a sweat if you go walking on midday. That is fine too because it really depends on what you want. The afternoon is great for a stroll, where you can just meander or saunter between places, just for the sake of checking things out, or going here or going there. You might have a bit of a routine where it’s cooler in the afternoon and that’s when you’d rather check things out, and that’s also fantastic. It is a lot of fun walking in the afternoon or in the early evening. Just remember that first thing in the morning is great for weight loss because you’re removing the toxins from your skin and your body, from your whole system. So go have a big drink of water and go for a nice walk for about an hour, and you’ll notice the difference after about a week or so.

If you do a routine and you want to walk at a certain time of day, try to make it during the same time of day, each day, because it will set a routine. Now sometimes, we put off walking because it can be difficult to get out and make your mind up, claiming we’re too busy to keep it up. However, getting out and doing a stroll or some sort of meaningful routine walk everyday at the same time is a lot easier to achieve. Another thing is, if you’re working in an office, it is great to get out at lunchtime and just go walk for about half an hour, at your own pace. You might get a little bit hot and sweaty, but if you cool down and walk in the shade at the end of it, with some nice hydrating element at the end, then you’ll be cool as well.

Which brings us on to the next aspect, and that is MOBILITY. Now, not all of us are able-bodied people. Some of us do not have all four limbs, nor two legs. So walking can be a challenge, particularly to people with mobility issues. However, this is not a reason why you can’t get out and enjoy the great outdoors, to go walking in order to achieve fitness. I’ve seen a lot of people with crutches, or with only one leg, who got up and about. Admittedly, even though I have two legs, I find it hard to get out and do what I’m actually telling you now. However, I realized that if other people can do it, walk around, and enjoy doing it, then there’s no reason why we can’t do so as well. You might have minimal movements in your legs, probably due to particular diseases or ailments, but it’s not a reason why you can’t get out and enjoy a nice stroll. It’s important that you get out once in a while and move. That’s what it’s all about.

Walking is movement. It is enjoying where you are, the scenery around you, the people you walk with, and the fact that you can get out and just enjoy yourself. That’s what walking is all about. If you’re stuck in a wheelchair, it’s still not a reason why you can’t get out and go for a stroll or a push around the local park or the local street. Getting out and about is what we’re after here. We’re after health, health and living, getting out, and enjoying life. It’s all about movement.

Now let’s have a look at the second to the last point, which is the BODY CHEMICALS. As we walk, we consider that our bodies use up different types of chemicals and they have different chemical reactions. Do you feel good when you walk? Your body releases endorphins and serotonins as you do so. Are you out of breath all the time? Are you sick, and you feel as if you can’t get up and move? I’m telling you that walking is fantastic for your overall health. Here are the aspects that I believe are very important. Walking does make you feel good. Even if you don’t feel good at the time, afterwards, you will feel a lot better. This is because your blood is already circulating around your body. It really helps make you feel good because your whole body is being oxygenated. It gives you life and vitality.

Now, endorphins are released as well. They are the happy juice things that run around your body. You get pleasure and enjoyment once endorphins are released all over your body, from your brain. Serotonin can do this as well. They are the chemicals in your brain that make you happy. So when you walk, you will get these two chemicals released and they are very important for your overall health when you have these running all over your body. If you get out of breath, if you’re already struggling to breathe, don’t push yourself, just go slow and start on a small walk. Increase the pace and lengthen the walk as you go along. There’s nothing wrong with adding on a short walk. It’s very important not to push yourself at first, but build up and go stronger and stronger as you go along.

Now, here’s the next point, which a lot of people don’t quite get. If you’re feeling sick, it’s important to rest. But it’s also very important to get out and get some fresh air, and I suggest walking. Do this at your own pace, without pushing your body too far. However, walking is also very important even if you are sick. If you have a head cold or a chest cold, and you’re feeling sick, get out and go for a walk and you will feel a lot better afterwards.

And now let us go to the final point. The final point, which everyone should walk for, and a lot of people forget about, is FUN! You’re getting out and you’re doing something different. You’re getting out and you’re enjoying yourself! You can form a good habit, you can have fun by exploring here and there, and you can do fund raising activities wherein if you walk for several kilometres or miles, someone could sponsor you and you can generate some funds for local charity. It could be a great challenge. For example, if you have several kilometres to walk for and you want to reach it on a certain period of time, say two kilometres for two minutes, or something like that, then you will be able to push yourself to meet that challenge. If you start off slow, and you increase the challenge as you go along, well then, that will make it all the more exciting. The next day you might move a little bit faster, and you might be able to beat your time limit then by several seconds or minutes.

You should have a set routine for your walk. It might be around your block, or through a certain path. If you do this, then you will realize that, setting yourself up for a bit of a challenge just adds to the fun. Sometimes it’s just good to get out and see different things. Especially if you’re feeling a little bit depressed, then get outside and go for a walk, no matter what the weather is outside. If it’s snowing, you can always put some warm clothes on before getting out. Just get out and do something different.

So, we have said that you can get out and look at walking as a fun thing. It may be some sort of exercise, but it will make exercise a fun thing to do as well. You just have to enjoy it.

Walking for life is a massive benefit. It really highlights your time so that you can get out, explore, see different things, and just look around you. Life is there to be lived, not to stay inside and not do anything. If you have a look around, you’ll see what life is like. You could just walk down a simple pathway, with nothing else around you, except perhaps some street, or something like that. My point is that getting out and walking will do you so much good. I’m really excited for you and what walking can do. I really hope you have the opportunity, the chance, and the inclination to get out and walk. Enjoy your life!

7 Keys to Gaining All the Health Benefits From Exercise

The motivation to exercise- sometimes it can be hard to find, can’t it. You may have followed your New Year’s resolutions for a few weeks or a couple of months, but the newness has worn off and you find yourself in the same place you were before. You make excuses instead of finding the time to exercise consistently. Regardless of what season it is when you read this article, there is never a bad time to begin the process of getting more fit and the health benefits that come along with that. What better time to get your body in shape than right now!

As we have discussed on many occasions in other articles, putting an exercise program into your lifestyle is an essential component to being optimally healthy. Not only does it help you look and feel your best, but your organs and all of the systems in the body work better as well. Exercise has even been proven to create the internal environment that slows the aging process! I don’t know of anyone at any age reading this article that would not be interested in slowing the aging process to a crawl. Am I right?

The following is a simple, seven step program to help you get back in gear and begin exercising again. These are the keys to helping you get the most out of your own exercise program. Your part is to start!

1. Take inventory. The first step in the process is to figure out where you are now and then decide where you want and need to be in the future. Remember, it’s the choices and decisions that you make today that will determine where you are in your life tomorrow! Don’t rely solely on your own perceptions- ask a trusted friend or loved one for their opinion of what would help make you your best. Do you need to lose weight, lower your body fat percentage, gain some muscle, build strength or just be more fit overall? Make sure that they are honest with you since you can’t fix what you don’t know is broken. This will help you determine what kind of a exercise program you would most benefit from implementing. If necessary, get a check up from your doctor, especially if you have been inactive for awhile. They can accurately assess your level of fitness along with documenting your starting blood pressure, body fat percentage, height and weight measurements, etc. This is important to protect yourself from overdoing when you start your program and it provides a basis for tracking and monitoring your progress during your exercise program.

2. Set specific and realistic goals for yourself. Decide if you are more interested in losing weight, reducing body fat, building muscle and strength, or gaining endurance and stamina. If you have a strong desire to succeed, you will have the most success by setting both long-term and short-term goals by which to monitor your progress as you go. Achievable goals will not only help you accomplish the desired end results but will keep you motivated in the process. If goals are too lofty, you may get discouraged and quit all together. An example would be to improve your eating habits and add daily exercise with a goal of losing 1-2 pounds per week. At the end of 10 weeks, that could add up to almost 20 pounds! That would be well worth accomplishing!

3. Begin gradually. No matter how excited you are, remember to begin slowly and make consistency your initial aim. Do not expect to pick up where you left off the last time you were exercising consistently 1- years ago! Make the first several exercise sessions a test to see where you are currently, and use this information to determine how you feel and how much your body can handle at one time. To avoid injury, include some form of stretching and flexibility training in your exercise program. Stretch the larger muscles of the body first (such as the legs and the lower back). Be careful not to bounce when stretching- carefully hold the stretch for 15-20 seconds and then relax/release that stretch. You will be surprised how quickly your body will adapt to the changes you are asking it to make!

4. Keep a journal. You must keep some kind of written record of your workouts whether you are walking or lifting weights. This will help you note your progress and provide a record for the planning of your next workout. Try to gradually add to what you accomplished on the workouts before the current days session. When you log the time and energy invested in the project, it makes it harder to quit, and the results help sustain your motivation. It is highly beneficial to be able to look back on where you started and remind yourself of how much progress you have made during the early weeks of your program. Motivation or the lack thereof is the main reason that people drop out after a short period of time and stop exercising all together. Progress, even in small increments, helps to keep you on target and on track to reach your goals.

5. Find a workout partner. Hold each other accountable to the goals that you set for yourselves. This makes it much easier to stay motivated and you have less excuse to “bail out” of a workout when someone else is depending on your support for their progress. Nothing is more effective than finding someone with similar goals and then supporting each other toward the accomplishment of them. Don’t get caught up in trying to be better than your partner, but use their current level of fitness to help drive you to catch up. If you are already ahead of where they are in their level of health, keep them encouraged and support them in the way that they tell you they need it. Don’t try to decide for someone else how quickly they should be progressing, and don’t let them tell you where you should be and what you should be doing. Just support each other in the accomplishing of the predetermined goals that you have each set for yourselves.

6. Learn to be flexible. Figure out what barriers or obstacles that might interfere with your consistency, then set a plan in advance of what you will do when they come up. Have a game plan for when you travel, when it rains, when your partner cannot train with you, or when you are sore from the last session. By pre-determining what course of action you will take when the obstacles surface, you will have no excuse to give up your exercise for the day. The last thing you need is another excuse NOT to stick with your program!

7. Remind yourself of the benefits of your exercise program. Remember that you will be around longer for your family, that exercise increases the production of endorphins in the brain so that you may even be a nicer person from exercise. The list of benefits is endless. Just find the ones that work for you in order to help you stay the course. Knowledge is power and in order for you to stick with your plan, you must understand the benefits to the program you are implementing. As you accomplish results it becomes easier to see the rewards, but early on you must remind yourself of why you are exercising and putting forth the effort in the first place. They include a reduced risk of heart disease, lower stress, improved longevity, a sharper mind, looking and feeling better, having more energy, etc. When it is time to shed your winter clothes, you do not want to look like you spent the winter hibernating!

Remember, nothing is more important to optimal health than a consistent exercise program. Research has proven that it may even be more important to your overall state of health than your diet! And you know how important I feel diet is to your health if you have read any of the articles I have written on the topic of health and wellness. Just a few simple changes in your daily routine allow you to add enough exercise to change both your current state of health and your future. Carve out the time from your daily schedule- your body will thank you for it!

Exciting and Inspirational Goal Setting

Ready? Pick up a pen and make yourself comfortable.

Step 1 – Choose an area of your life that you would like to set a goal in. This could be anything from relationships, health, family, friendships, finances etc. Now write down what you are NOT happy with when it comes to this area of your life.

  • Health Example: Overweight, lack of motivation to exercise, clothes too tight, insufficient time / energy to exercise, eating too much junk food, eating between meals, find it difficult to stick to your weight loss program.
  • Emotional Example – Worry what people think. Feel guilty. Lack of confidence. Just don’t feel happy with life.
  • Financial Example – In debt, lack of savings, waste too much money, don’t earn enough money.

Step 2 – Write down how you REALLY would like things to be! Don’t hold back – Go for your perfect outcome!

  • Health Example: Lose 10kg easily, feel motivated to exercise, find it easy to eat healthy meals, feeling great inside and out, look and feel fabulous and sexy.
  • Emotional Example: Feel confident, speak up for myself, happy in who I am, love and accept myself. Loving Life!
  • Financial Example: Save $100 per week, stick to my budget, pay rise of $$$ per month

Step 3: Set a realistic date for when you want to achieve your goal.

Step 4: Write a goal using positive language and make it exciting! Try to be as specific as you can e.g. Include target weight and desired weight loss amount / amount you want to save etc.

  • Health Goal Example: It is June 1st 2010 and I am so happy now that I have achieved my target goal weight of 75kg. I found really easy to lose 10kg and I love the way I now look and feel. I have plenty of energy and time in my day to exercise and enjoy working out at least 3 times a week for a minimum of 40 minutes. I feel so confident and I love looking at myself in the mirror admiring my new body shape. I find it so easy to both cook and eat healthy meals. I look and feel fantastic!
  • Emotional Goal example: It is July 23rd and I feel so happy and light. My self esteem is growing every day and I feel very confident in all situations. I am assertive and honour my emotions. I love and accept myself and always take time to nurture and take care of myself. I never beat myself up but always speak kindly and lovingly to myself and others. I look forward to what every day brings.
  • Financial Goal: It is Nov 2010 and I find it easy to save over $100 per week. My salary is 150k per year and I love what I do. I have cleared all of my debt easily and feel so free and liberated. I love sticking to my budget and enjoy watching my savings grow. I give and receive money easily and my money works hard for me.

Step 5 – Visualise!

When you have written your goal, take time to visualise. Sit quietly and imagine how your life is now that you have achieved your goal. How do you look and feel? See yourself with a big happy smile on your face!

Step 6 – Read your goal every day

Try laminating your goal and placing it in the shower where you can read it at least once a day. The more you read it, the more you will achieve it.

Step 7 – Use positive thoughts.

Try repeating the following statements first thing in the morning or while you are working out. Repeated positive statement will help dispel any negative thoughts you have about yourself and will support the achievement of your goals.

  • I deserve to achieve my goal and I accept it now
  • I find it easy to exercise three times a week
  • I am my perfect weight
  • I can do it!
  • I am relaxed and stress free
  • My self esteem is growing every day
  • I am debt free
  • I save money easily
  • I love and approve of myself

Remember too that your goals will change as time goes on so make sure you adjust them on a regular basis.

Step 8 – TAKE ACTION!!!! Look at your goal and work out what steps you can take to achieve you goal. Set yourself mini targets of things you can achieve each week.

  • Health Example – Get gym membership, plan meals, only have healthy foods in house, Join fitness club / weight watchers, leave work early and exercise.
  • Emotional Example – Practise affirmations, do a course, read a self esteem book, meditate, do exercise, do one nice thing for self every day
  • Financial Example – Set up a savings account and direct debit, set self a budget, update resume, speak to manager about what you can do to obtain pay rise.