Big Things Can Be Accomplished with Small Daily Goals

16 months ago, (right after I had Amber) I realised that I needed to make some positive changes for my overall health. I had just newly become a mom for the third time to a wonderful little girl ” another little girl who would eventually look up to me to be a positive role model (body image, health, self-worth etc). I’ve always been active, but I haven’t always paid attention to what I ate and the messages that I was sending to my daughters about food. As we all know, nutrition is a BIG part of overall health. My biggest downfall was that I would consume way too much sugar, and would eat to satisfy my moods. I also didn ‘t eat enough protein or fruits and veggies. I ‘m not one for banning or restricting foods so instead I decided to create daily personal goals ” little goals that if I met them they would help my body to perform as best as it can (which is very important for my training goals). And because I was eating better, I could model healthy eating to my daughters.

Below are the goals I set for myself to accomplish every day:

  1. Eat 7-8 servings of fruits and veggies.
  2. Consume 60g of lean protein (whey protein, eggs, tuna, salmon, chicken, lean beef)
  3. Drink 100 oz of water (Because I ‘m still nursing and training I need to consume more than most people)
  4. Take a multivitamin EVERY morning (I take mine as soon as I get in to work with my water)
  5. Exercise for a minimum of 30 min every day ” it can be running, spinning class, bodypump, or even a power walk ” my motto is JUST MOVE!

What I wasn’t expecting was the results I would see from doing this:

  • My daughters have now gotten used to the fact that snacks are fruit, veggies, cheese, yogurt etc
  • I run faster now than I did in my twenties ” I created training plans that would help motivate me to do my minimum of 30 min of exercise, the bonus result is that I ‘m not much faster! (And I hope to set a new half marathon PR on Sunday ….)
  • I have more energy ” like TONS more energy
  • I weigh now 25lbs less than I did when when I found out I was pregnant with Amber (this wasn’t a goal, it’s just something that happened along the way)
  • I feel AWESOME! I ‘m happier, I look at the bright side of life, I ‘m more fun around the kids!

What I ‘m trying to say is……


Making positive changes for your health can seem daunting at first. I know because I’ve been there. Last January I could barely run down the street, but by following small daily goals I gradually built up my endurance, then my strength and speed.

What small goals can you set to achieve big things?


You Might Also Like

  • Nicole
    March 1, 2012 at 7:33 am

    Great post. I think it’s so wonderful you are setting goals for yourself and achieving them!

  • Tara Burner
    March 1, 2012 at 7:50 am

    love it! so glad to see someone who acknowledges that small changes add up! every little bit of effort adds up and equals great change! 🙂

  • Lindsay
    March 1, 2012 at 8:00 am

    i LOVE that you helped changed your kids’ ideas of what their snacks are. love!

  • Wendy
    March 1, 2012 at 8:06 am

    i LOVE this, Janice! Love the messages you are sending to your kids,and the changes that have come about your life! Small changes indeed work!

  • Lindsay
    March 1, 2012 at 11:45 am

    Love this! Such a great post :). I think it’s awesome that you have positively influenced your little girl!

  • Dave E Wilkes
    March 1, 2012 at 2:55 pm

    How inspiring Janice.
    I do know that very often we can get overcome when we think of the BIG changes we need to make in our lives to get to where we want to get to….
    .. but when things are broken down into smaller attainable goals, then we get the motivation to make those changes in our lives. And wonderful things can truly happen!
    Thank you for this post.
    You have reminded me that, yes, I can make those changes!

  • lindsay
    March 2, 2012 at 3:23 am

    This is a great post! These things may seem like small changes to most, but you are making HUGE changes for you and the health of your family. Way to go!

  • Kodjo
    March 2, 2012 at 8:54 am

    Thanks for reminding us of this, Janice. All great things take time to accomplish, but if you never start, you will never get anything done; Furthermore, how can one teach his/her kids to accomplish their goals in life if he/she is not setting the example him/herself in the first place.

  • Amber K
    March 3, 2012 at 2:35 pm

    This is so awesome! Small changes were what I did to lose my excess weight and what I keep doing to keep it off.

  • What I learned about myself in April (and some May goals).
    April 30, 2012 at 11:31 am

    […] and training plan, so for this month, quantifiable fitness goals will be my sole focus. Source: via Mindy on […]


    Don't miss a single delicious recipe - sign up for real food recipes, challenging workouts + everything salads 4 lunch!