Step Up and Show Up

January 18, 2018 by

“Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.” – T. Alan Armstrong

Last week we talked about making 2018 epic by Killing Regrets, Prioritizing and Attaching Heart to our Goals. As it is still mid-January, I’d like to give one final push to help us get 2018 off to a fabulous start by “Stepping Up and Showing Up”.

A special thanks to Natalie Ledwell, of Mind Movies, for sharing her Prep Steps to make 2018 great!

1. Optimize Your Time: It’s all too easy to get lost in habits and patterns that feel comfortable to us, but don’t necessarily result in our best work and productivity.

If you want to get more done in 2018, now’s a good time to become more mindful of exactly how you’re spending your time, and what you’re getting done with that time.

One of Natalie’s favorite time optimization techniques is the Pomodoro Technique.

Here’s how it works:

– Just set a timer for 25 minutes when you start working (you can use your smartphone or an actual physical timer).

– Work on that task with your complete focus until the timer rings.

– Pause for a few minutes, and set the timer again for 25 minutes.

– Go back to your focused work, and take a longer break every 4 cycles.

– Keep track in a journal of what you accomplished in those 4 cycles.

This is a great way to get your brain focused on your work, minimize interruptions, and stay refreshed throughout the day.

2. Optimize Your Goals: Setting goals is easy – but shaping a strategy that maintains your momentum and motivation for those goals can be tricky.

I like to break my year into 4 quarters and map out big goals, small wins, and rewards for each of these quarters.

A big goal is a challenging game-changer, like doubling your income or starting a new business. A small win is something meaningful but important that you can achieve with relative ease, like finishing a project or decluttering your home. And a reward is a vacation, a 5-star dinner, or any form of treat that you give yourself when you achieve those big goals and small wins.

It’s important to have goals that scare you a little and excite you a lot – but also remember to be kind to yourself. Things won’t always go according to your plans or timelines, but as long as you’re making consistent progress, you’re still on the right path.

3. Remember to Love Yourself –  Self-love is the single most potent fuel for creating a year of joy, purpose, meaning, and abundance.

It’s what will help you ride the storm and stay in flow when unexpected setbacks occur, or when your energy dips in certain months. Some tools to retain a sense of self-love include
meditation, affirmation, delicious and healthy food, exercise and gratitude journaling.   You may also want to check out Natalie’s

If you would like additional support and mentorship to achieve your 2018 goals, please send me an email to to request a FREE Coaching Consult.

Let’s make 2018 the year to remember!

“80% of success in life is showing up.” – Woody Allen



I am working on goals that scare me a little and excite me a lot.

I love myself exactly as I am right now.


Free ConsultationIf you are seriously committed to creating the life you want,
please contact Cathy at to set
up a FREE consultation.




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