20 ways to treat yourself for meeting your health goals

If you haven't noticed, goals are a big topic around here lately. In 10 short days my awesome workbook will be released and it's ALL about setting goals you are crazy about and creating a simple system for knocking them out of the park.

Click here if you want a free copy of the mini-workbook that will give you a little taste of what the big one will be about. 


Since I have goals on the brain, I was thinking about ways you could reward yourself for meeting your short and long term goals. Here's what I came up with.

  • Get a manicure or pedicure (my personal favorite)

  • Buy yourself flowers

  • Take a walk or hike at your favorite spot

  • Plan a mini vacation or staycation to look forward to for after you meet a big goal

  • Take a bubble bath

  • Get a new water bottle you love (perfect if you are trying to drink more water)

  • Buy a new workout outfit you feel great in

  • Order your favorite drink on your way to work

  • Go to your favorite lunch spot

  • Buy a giftcard to your favorite store and reward yourself with it after your goal is met

  • Schedule uninterrupted time for your favorite hobby

  • Splurge on something you wouldn’t normally buy

  • Write a letter of self love reflecting on how far you have come that you can refer to when you aren’t feeling your best

  • Buy a book you’ve been wanting to read

  • Take a cooking class

  • Get a new pair of workout/ running shoes

  • Upgrade your gym membership or try out a boutique gym that has your favorite classes (spin, pilates, crossfit, yoga, etc.)

  • Get a new yoga mat or gym bag 

  • Get a massage

  • Throw yourself a weight-loss or goal achievement party with your bffs

If you have  a favorite way to #treatyoself, be sure to let me know what it is! If you want the sample mini workbook or want to be notified (and get a discount!) when it's released, enter your name below!

A sneak peak....

The full (25+ page) workbook is coming!! In the mean time, if you want a free taste for what's to come, or you want to be notified when THE BIG ONE is here, enter your email below!! 

Secrets to Successful Goal Setting: Part Three

This is the third and final piece to the goal setting puzzle. If you haven't already, check out part one and two! Along with each post there are free worksheets for you to dive into. I'll be releasing a much longer workbook with a ton more detail next month, if you'd like to zone in on your goals even further. If you want to know when the workbook will be released, pop your email in the form below. 


Creating Weekly Goals 

The last step of goal setting (before actually getting to the doing part) is setting weekly goals. Your weekly goals are behavior goals that keep you on track to hit your three month/short term goals. It's important that your weekly goals are very specific, so that at the end of each week (or even at the end of the day) you can very clearly determine if your goal was completed. 

Why are behavior goals so  important?? Here's an example: instead of saying "I will bring my lunch to work"- which sounds like a pretty good goal, a behavior goal would be "I will pack a lunch form home 4 days per week that includes a protein and a fruit or vegetable"....see the difference? You know exactly what you need to do and when to do it in order to be successful. 

When setting weekly goals, think about your three month goal, then cut that into an even smaller chunk. Here are a few examples: 

Example 1: If you are planning on running a race consider how far you currently run, and how many times you can realistically run (or walk or jog) each week. If you currently don't run at all, but in 3 months you plan on running a 5k, a good weekly goal for your first week could be, I will walk 30 minutes per day for three days this week- Monday, Wednesday, and Saturday. Then each week thereafter you could add more time, or introduce running intervals (walk 1 minute, jog one minute for 10 minutes each), etc. Another option would be starting with jogging 2 days per week if that's all you have time for, and then increasing it the next week. 

Example 2: If your three month goal is to have more energy and only need one cup of coffee each day, then you could work on a few different habits in the next three months. You could decide to focus on getting more sleep, on walking in the afternoon instead of having caffeine, drinking more water throughout the day, exercise, etc. If you decided to first address your sleep habits you could say I will be in bed by 10:30pm with the lights off 6 days per week. If you wanted to focus on water intake and you currently drink 32oz of water each day, you could say I will drink 48oz of water each day. 8 oz when I wake up and then 8oz with each meal and snack, and then one before bed. 

These are just a few examples. No matter what area of your life you are planning to focus on be sure your goal is specific! As always, if you feel like you need some additional coaching or accountability, I'd love to help. You can also email me at cassandra@vivfitness.com to set up a 10 minute chat to see if we are a good fit for each other :) 




Setting yourself up for Success

To set yourself up for success, I recommend you use a planner or calendar in combination with your goals. I love the google calendar app and I also use a paper calendar. Do what works for you and most importantly, be sure you look at it every single day! Looking at your goals daily and having reminders in place will keep you moving toward your three month goal, and of course the ultimate goal-your wellness vision. It's one thing to create a great goal, but scheduling it into your life is where the magic happens. 

It takes planning and preparation to create new habits in your life, which is why I recommend only one brand new habit at a time. By checking in with yourself weekly, you'll be able to easily track your progress and make tweaks, whereas with a longer goal like monthly for example, you might waste time doing something that doesn't work for you. You should never feel tied to one specific behavior if you just aren't feeling it. Always feel free to try new workouts or new ways of doing things to find the perfect system for your busy life. 

The reason I don't give a template meal or workout plan is because I don't know you. Only you know you. You know your habits, you know where you struggle, and what specifically you need to overcome. If you want more info on changing your mindset and overcoming negative thought processes that hold you back, you'll definitely want my workbook! There's a whole chapter on mindset, which is a crucial part of having success and meeting goals. 

Now that you know how to set weekly goals, feel free to download the pdf worksheet and get to work. I'm excited for you to work toward your healthier lifestyle. 

Here's a preview of the weekly goal worksheet! 


Secrets to successful goal setting:Part Two

This is step two in a three part goal setting series, complete with worksheets to help you get a jump on tackling your health goals. I wrote part one here about successful goal setting. Read that if you haven't yet! In part one we discussed the importance of thinking about your long term hopes and dreams before starting to set goals. Hopefully you've written out your wellness vision on your free worksheet. (The worksheet is available on this post!)


In step two we will consider three month goals. We are basically reverse engineering our goals, focusing specifically on changing specific behaviors.  I recommend working on no more than 3 three-month goals at a time. Any more than that and it's easy to get overwhelmed. Pick something you want to accomplish (run a 10k, pack a lunch 4 days per week, go to yoga everyday...). Make sure this is a stretch from what you are already doing. 

Your three month goal can be a brand new behavior or an improvement of something you've already started. Your goal can be about sleep, stress, exercise, water intake, self-care, your relationship with your husband. Anything! Think about what you want to be doing consistently, three months from now, and also think about your wellness vision. Go back and re-read it.  Your three month goals should have you on track to be where you imagined yourself in your wellness vision.  Only start one brand new behavior for your 3 month goal, and work to improve something else you've already started.

I also recommend goals that focus on what you will do and not what you won't do or want to stop doing. (example: I will drink a gallon of water every day not I will stop drinking diet coke). We want to avoid the restricted mindset mentality in any way possible. Even if you only drink 1 can of diet coke a week, if you begin focusing on not having it, your brain will want it more. There's no problem with the occasional soda, especially if you are drinking lots of water every day. My goal as a coach is to help my clients avoid the restricted mindset at all costs. Life is more fun when we focus on adding more of the good things. 

Step one: What is the desired outcome? 

  • I want to feel confident in my body
  • I want to have more energy
  • I want to reconnect with my husband and improve our marriage
  • I want to reduce my blood pressure 
  • I want to lose weight and fit in my clothes better 
  • Next think of what behavior you could work on to achieve your outcome. What behavior will you need to change in order to get to where you want to be? 

Step two: What behavior do I need to change/ work on to reach my desired outcome? 

Now it's time to set your goal. Be sure that any goal you set is based around a behavior, not just on an outcome like the examples above.  This is key in tracking progress and making an action plan. It's a lot easier to focus on how to fit in exercise three days per week than it is to think about all the different ways you could go about losing weight.

Example three-month goals:

  • I will exercise at the gym three days per week before work in order to lose weight and feel more confident.  
  • I will go to sleep at 10:00 every night in order to feel more rested and refreshed and have energy to play with my kids. 
  • I will go walking 4 days per week for 30 minutes in order to reduce my blood pressure. 
  • I will add fruits and vegetables to my grocery list each week and eat at least 2 servings of fruit and 2 servings of veggies every day. 
  • I will have a dessert or sweet treat 2 nights per week. 

What next? It's important to do a monthly check in to see if you are on track to hit your goal. Next we will tackle setting weekly goals, in oder to help you hit your three month goals with no problem. 

If you would like the second worksheet in the series, or you want to be notified when my new goal setting workbook is released, pop your email in the form below. The workbook will be more in depth and will help you plan out your goals 90 days at a time for the whole year! If you are serious about changing behaviors, but can't commit to working with a coach just yet, this workbook will be perfect for you. 

Keep an eye out for part three where we tackle setting specific weekly goals and ways to keep you on track to hit your 3 month goals! 

here's a preview of the 3 month goal sheet! 


Treat Yourself: Vday inspired athleisure

Going along with this months Love YOURSELF theme, I thought I would try and find some fun and girly fitness goodies for the month of hearts that you could either get for yourself or your bestie. I love all of these pieces, and would gladly take any of them. ;)  Cute new workout gear is always a good motivator (and I've been wearing all black all winter, so the soft pink goodies are a welcome change.)

Be sure to check out Jcrew's new collab with New Balance. Everything is striped and navy and soft pink. AKA all of my favorite things. (p.s. some affiliate links used) 

1. Jcrew Crops
2. Adidas Sneakers
3. Swell Water Bottle (You can get these in various colors from Amazon or Nordstrom- check out the gold too!!)
4. Fitbit Alta
5. Ban.Do duffel bag
6. Nike Leggings
7. Apple Watch
8. Nike Free

So cute, right?? Hope you remember to treat yourself this month! And don't forget to write yourself a little love note too. ;) 


The Month of SELF Love

February is here, and the grocery stores are filled with heart-shaped candies and lots of lovey-dovey valentines, and my favorite color- pink! All of these things are fun, and I personally think v-day brings a fun break to the mid-winter blues, but this month I want you to think about SELF-love. 


How can you improve your self love? 

I personally believe every woman should spend a little extra time loving herself. Working, raising kids, making sure everyone else is taken care of and keeping your life running is exhausting. Unfortunately, women commonly let their own needs go unmet. Even if you have great self-confidence or a perfect body-image, you can always use more love, and I think self-care is something that can constantly be improved on. 

I have a few challenges for you to work on this month....

  • Write a love note to yourself and put it on your mirror, dash board, night stand or wherever you will see it. Make sure this is hand-written! It can be on a small note card or a long list of all the things that are great about you. I know you can think of at least 3 things ;) 

  • Buy yourself some flowers. Costco and Trader Joes have beautiful flowers for cheap, but it feels so luxurious to have your favorite fresh blooms in your home. Pick some up this month and put them where you will enjoy them every day. 
  • Pick up a little goodie for yourself! I love a good heart shaped candy, but this can be a new yoga mat, workout tank, water bottle, lunch box, leggings, headband... just a thoughtful little gift for YOU.  

That's it! 3 simple things just for you. It doesn't matter what your relationship status is or how you feel about Valentines Day- everyone can use a little more self love and self care. 



Goal Setting For Success: Part One

January is almost over, and if you find yourself wondering what happened to your New Years Resolutions or if you've ever set a goal and then lost motivation, this post is for you! It seems like a common reason for failing to meet goals is just simply losing interest.


Why set a goal you aren't interested in?

It seems like common sense, but in my experience people set goals that they think they "should set" or have heard others talk about setting. It could be a very worthwhile goal, but in reality it's something you don't really care about or don't understand the reason behind. For example, if you decide to set a goal to go jogging everyday, but you've never done it (and it's not realistic to do everyday) or if you set a goal to "drink more water", but don't really like water or feel like this is a valuable goal to you-- then you simply will not succeed. 

How to set goals you will actually meet: part one 

 This is part one of a goal setting series, and I want to first focus on the long term vision. One thing I do with my clients when I first start working with them is come up with a wellness vision. This process basically helps you to determine what you want your health and wellbeing to look like one year from now. This is essential for considering WHY you want to make a change, and also important for keeping you motivated. After setting the wellness vision and considering what you want life to be a year from now, we can work backward into shorter term goals. 

The Wellness Vision

In order to come up with your long term vision for your life, I want you to think about life a year from now. Consider where you will spend your time, and what you will be spending your time doing. Now think of your health. How do you feel? How do you look? Really dig deep. What do you love about your like? What will it take to get there? Take 5-10 minutes to close your eyes and let your mind run with how you want your life to look. Be sure to consider all aspects of your wellbeing- stress, sleep, nutrition, physical activity, relationships, etc. You won't necessarily be setting goals in all of these areas, but it's a good way to think about which areas you want to improve upon. 

Why does the vision matter?

Having a long-term picture for your life will help you get into the nitty-gritty of what your goals are and WHY they are. For example, if you say you want to lose 10 pounds or workout every day, but don't really know what your ultimate goal is- you probably won't stick with it. But if you know you want to have more energy or feel agile and energetic when playing with your kids, you know WHY this goal is important to. 

What next?

If you're ready to start the process of setting goals that stick...download my wellness vision worksheet. It will ask a long list of questions you can consider and get you on track to set more specific short term goals. Don't worry, I'll have a short term goal worksheet available soon! I encourage you to put down your electronics and print out the worksheet and hand write your goals. There is something to putting pen to paper that really gets you thinking, and of course it's beneficial to be completely free of any distractions. 

Here's a peak at the worksheet.... 

How I'm staying active this winter

Cold winters make me want to snuggle up in bed for about 4 months straight, but this winter I've found a few ways to stay active. In the past my pup has kept me going, but having a 7 month old makes me picky about braving the cool temps with a babe in tow (especially with the inversion/bad air quality here in Utah).

This year, I've found a few awesome ways to stay active, and as a bonus I've lost the last of my baby weight. 

Tip 1: Use a Fitness Tracker 

My trusty Fitbit has been keeping me active. My mom got me a cute pink and gold fitbit a couple months ago and I use it to stay accountable and competitive with a few members of my family. The social aspect makes me want to get my steps in (I have a strong desire to win LOL). Plus I LOVE the gold and pink . My mom knows me so well ;) Tracking sleep has also been interesting, however it's pretty depressing to look at since I'm still getting up with my baby at least once a night. 

Tip 2: At home workouts 

I used to hate working out at home (I just found that I got a better workout in a gym), but since I paused my gym membership after my daughter was born, working out at home is my only choice. I definitely miss my gym, but right now it's just easier to workout at home. My husband got this awesome spin bike off amazon for an amazing price right before Christmas and I am LOVING it. I always loved the intensity of spin classes, and now I get to spin while my daughter naps. It's so nice not having to worry about driving to the gym, or schlepping the diaper bag/gym bag/baby carrier through the snow. Win-win. We will probably go back to our gym this summer, but until then, I am loving the convenience of working out at home. I'll be posting about a few body weight workouts too :)

One last helpful tip for working out at home- check out Youtube! I love the Yoga with Adriene Youtube channel. She has yoga workouts for all different fitness levels and she is just fantastic. There are tons of other channels for any interest. If you like pilates, zumba, hiit, short workouts, whatever...there is something for you! 

Tip 3: Goal setting

It's so important to set a goal. My goal is 10k steps everyday + at least 30 min spin ride 3-4 times per week. Make sure you do what is realistic for you! Right now working out at home is realistic for me. If 2 days a week is realistic for you- Do it! The most important pat of setting any goal-Write it down. I put a step goal and my exercise plan in my calendar and in my phone. Getting that little notification reminds me of my goals, and helps me make sure I'm on track. 


What are you doing to stay active this winter? I'd love to know if you have any great tips. 

One word 2017

Over the past few years I've heard of people having a mantra, phrase, or word of the year instead of the typical New Years Resolutions. While I definitely have specific goals I intend to work on this year, I love having a "theme" if you will to base decisions on and to reflect on as the year goes by. Last year I didn't have a word, but looking back I think I was setting the foundation, if you will, for my adult life. 

I finished my masters, had a baby, and started my business. I was also kind of living in fear.  I felt like I was pretending. I had all these certifications and years of experience and education and for some reason I didn't feel like I had what it took to start my business. I was excited about becoming a mom, but nervous about what the future would hold. I was nervous about not having the "student" title to fall back on. 

This year I have vowed to let go of that fear. I have promised myself I will work hard and BLOOM. I will put effort into everything I do, I will give motherhood and my new business my all. I will learn as much as I can. And I will bloom. My goal isn't perfection in the slightest. I definitely have perfectionist tendencies, but I really just want to move forward. I want to keep growing and not let fear hold me back. 



Do you have a word of the year for 2017? Any specific goals you are working towards? If you are ready to improve your health and fitness and need some accountability, let me know! I am currently accepting a few more clients and I'd love to work with you. 

Until next time, 


Free Meal Planner Download

I created this cute and functional meal planer based on how I plan my meals. I like to plan my dinners out by the day, but just have a few things on hand for a couple different breakfasts and lunches each week. I find it easiest and most realistic to not plan out every single meal. If this system works for you, try out my meal planner download!