At the heart of the Live By Design Podcast is the belief that you and you alone are responsible for your health and happiness. And because of this, you have to make yourself and your dreams a priority. Nobody else can do the thing for you that brings you joy. Nobody else can run the miles, take the spin class, dance it out, or do the meditation for you. One way that I make my well being a priority is through goal setting. And not just goal setting but goal crushing. I know, it sounds ridiculous, but it’s true. 

If you don’t call your shot, how will you ever have the gumption, perseverance, or determination to make it happen…and enjoy the journey along the way? So today, let’s dig into why you should set goals, how to go about doing so, and what practices you can put in place to keep yourself moving forward and accountable to your future self. And stay tuned, because you’re about to hear Kate spit some serious fire!

Rate, Review, and Subscribe…and your next cup of coffee could be on me!

Thank you to everyone who’s taken the time to rate the podcast! I’d love to feature your reviews in a future episode, so if you’re finding the show adds quality to your day I’d be so appreciative if you’d take a minute to rate, review, and subscribe to the show right now. And as a thank you, if your review is read aloud on the show, your next cup of coffee is on me. Review on Apple Podcasts or Spotify!

Let’s Chat Goals

I was first introduced to goal setting when I worked as an Educator at Lululemon. During my onboarding process, I was walked through my first visualization exercise where I projected what my life would look like in 10 years. Then using this worksheet I dialed it back to five and one year goals. I actually found my original Goals Sheet just recently, check it out below! It’s proof-positive that this process works because I’ve already crushed most of these goals. Boom!

My next introduction to living a purposeful life was during my health coach training through The Institute for Integrative Nutrition. An exercise we use as both health coaches and with our clients is The Circle of Life Exercise. I complete one before crafting my vision board each year, as it’s a great check-in on all areas of life and where I might need to direct additional love and attention to be healthy and find joy in each day. Check out the exercise and see what your circle looks like!

And finally, reading Rachel Hollis’ book Girl, Wash Your Face and Girl, Stop Apologizing led be to know with absolute certainty that I’m allowed to have big goals and that they’re worth pursuing for the simple fact that they light my heart on fire. Rachel’s Rise Podcast has continued to inspire me on this journey, in addition to attending her Rise Conference in Ft. Myers, FL in early, pre-pandemic, 2020.

My biggest takeaway from Rachel is implementing her Start Today Journal practice every single morning. And who can explain it better, than The Hollis Co themselves:

“Now more than ever lets get in the habit of practicing gratitude and being intentional with your dreams. The Start Today Journal is the physical manifestation of a process Rachel Hollis has done each morning for the last several years. It is a daily tool to help you keep your dreams and goals top of mind and in focus. You’ll begin with a step-by-step guide to figuring out exactly where you want to go: think of it as a vision board in journal form! Then, each morning the journal asks you to be intentional about three core things: gratitude, dreams for the future and one major goal. By starting every day by setting your intentions you’ll be shocked at how much quicker you make traction on personal and professional goals.”

Implementing a Start Today Journal practice has done nothing short of changing my life. I know. That’s a huge statement, but it’s 100% true. Since starting this practice we’ve paid off all of our non-mortgage debt, saved up an emergency fund, started this podcast, and so many more. This officially makes me a #STJdreamcatcher. And because of how effective this practice is, I ask all of my health coach clients to participate as well! Get your journal here and…well…start today!

So, Why Have Goals?

My goals give me a sense of purpose, and that I’m being intentional with my time. I’m constantly working towards reaching my big, audacious goals, while simultaneously cultivating joy and practicing gratitude in the present. I’m, dare I say it, living by design? 

Motivation and Accountability

A number of things keep me motivated. Having my goals front-of-mind through my STJ practice is chief among them. I also find that surrounding myself in person, online, in books, and through podcasts with those who are farther along this path is hugely helpful. Those who can inspire and teach me as I go so I’m making incremental progress every day. Consistency compounds, afterall!

And just as important as finding your encouragement and mentorship tribe is removing from your life anything that’s bringing you down. People, podcasts, even Instagram accounts. If they’re not building you up with love, inspiration, confidence, or knowledge, then I’d take a second look at their value. If you find yourself feeling resentful or jealous, cut it out so you can make room for what strengthens you. Guard your mind. Listen to me. Guard your freaking mind. 

Scroll down to find my list of people and resources to support you as you dream big!

If you’re psyched to set tangible goals and start living each day by design, then grab my Goal Crusher Guide and listen to my visualization exercise to get you started. And if you want to take it a step further, sign up here to be the first to know when my new “How to set goals and craft a vision board that actually works!” workshop is available. 

Challenge Corner: Where do you go from here? 

• Download my Goal Crusher Guide 
• Listen to my Goals Visualization Meditation
• Follow the Goal Crusher Guide prompts  to:
  • Set your 10, 5, and 1 year goals
  • Complete the IIN Circle of Life Exercise and use what you learn from it to craft a one-year out vision board based in conjunction with your above one-year goals
  • Begin your Start Today Journal practice. Seriously. 
  • Sign up for my Goals and Vision Board Workshop!

Friends, here’s the thing. You have to freaking show up for your life, because no one else is going to do it for you. Be bold. Be audacious. Do it now.

Ready to make yourself a priority?

If you’re ready to set some big goals and take actionable steps towards them, then my six-month health coaching program could be the perfect fit for you! During the program, we’ll evaluate where you stand today and from there set purposeful goals, establish new habits, and take meaningful, sustainable steps towards a healthier, empowered lifestyle. What I love most about being a health coach is working with you one-on-one to craft a program that’s unique to your goals while serving as your accountability buddy, #1 cheerleader, and also the person that can give you a little tough love when needed.

To get started, schedule a complimentary consultation today. I can’t wait to support your health and wellness journey! 

Joyful Corner

It doesn’t always happen, but I love going to bed with our first floor picked up and with a clean kitchen. One way we’re finding it’s easier to make that happen is by meal planning and prepping, using Hello Fresh for a few dinners each week, and taking full advantage of our Crockpot on the other nights because we can prep dinner and clean up ahead of time.

This week we cooked one of our all-time favorite Crockpot meals. It’s called Lemon Garlic Chicken and Veggies and it’s delicious. I looked at our printed out copy of the recipe and the printer dates it back to 2016…yes that’s how good it is! We’ve been eating it for years. We serve it with some fresh bread on the side and it makes enough that we have dinner one night and leftovers for lunch the next. Sometimes it’s the little things that bring joy, amiright? 

Feeling inspired to give this recipe a go? Grab your copy of it here, and if you’re in need of a Crockpot, we’ve had this one for years and it’s still going strong!

Listener Voicemail

A huge shout out to Brittany from Huntsville, Alabama for this week’s Listener Voicemail. Britt’s grateful to be living near her parents again after many years apart. What a wonderful thing to find joy in!

I’d love to share how you’re cultivating joy in your own life too. Record a voice memo on your phone or computer and email it to me at podcast@mskatehouse.com to be featured in a future episode. 

Resources – Podcasts

• RISE Podcast with Rachel Hollis
• Goal Digger Podcast with Jenna Kutcher
• The Dave Ramsey Show with Dave Ramsey
• The 5am Miracle with Jeff Sanders
• The Minimalists with Joshua Fields Millburn & Ryan Nicodemus
• The Purpose Show with Allie Casazza
• Why Not Now? with Amy Jo Martin

Resources – Books

• Mindset by Carol S. Dweck
•  Girl, Wash Your Face and Girl, Stop Apologizing by Rachel Hollis
• Your Money or Your Life by Vicki Robin
• You Are a Badass by Jen Sincero
• High Performance Habits by Brendon Burchard
• Everyday Millionaires by Chris Hogan
• Present over Perfect by Shauna Niequist
• Mastering Your Mean Girl by Melissa Ambrosini
• The Power of Habit by Charles Duhigg

Let’s connect!

And if you enjoyed the episode, take a screenshot and share it on social! Tag me @livebydesignpodcast and let me know what you enjoyed most. And once you complete this week’s challenge send me an update so I can personally cheer you on and celebrate your goals!

Next Week on The Live by Design Podcast

Be sure to tune in this Thursday for our Bonus Mini Meditation Episode where I’ll take you through the visualization exercise of imagining, in great detail, how you want your life to feel and look like in 10 years’ time. This is the first step in setting your goals because you can’t start making moves until you know where you’re going. And if you ask why 10 years? Well, Bill Gates said, “Most people overestimate what they can do in one year and underestimate what they can do in ten years.” Hear that again.  “Most people overestimate what they can do in one year and underestimate what they can do in ten years.” So let’s start with visualizing our lives in ten years and then make intentional decisions and take specific actions right now to get there.

PSA: Voting Reminder

Hey friends! One final thought for you today. In light of the public health emergency we find ourselves in, many of you like myself might be planning to vote by mail in order to ensure your health and safety. Because of this, you’ll need to pay close attention to deadlines and when your vote needs to be postmarked by in order to be counted. Please, choose to live by design, not default, this fall and take just ten minutes today to decide on if you’re voting in person or via an absentee ballot. Visit vote.org to register to vote, request an absentee ballot, or find your polling place. Please, use your democratic voice this fall. This election is too important to miss. Be intentional with your vote and how and when you cast it. Make a plan, and execute it.