Follow Through with The ITC Checklist


Follow through

Follow through. It’s the step that moves us forward from being a dreamer to being an achiever.

As a new business owner, this is a theme that has been replaying in my mind often lately. Owning your own business means wearing many different hats. Delegation becomes paramount for success. It’s important to know when to take a hat off and place it on the head of someone who can handle a given task. It’s a wonderful synergy when that hat lands on the head of someone who’s capable of handling the task better than you. This frees you up so you can focus on what you’re good at. A supreme example would be hiring Larry Bradshaw at Think Different Designs ( to handle ITC’s website and social media. Larry is an expert in his field. Immediately upon hiring, he took the reins, set up various accounts for me, revamped the website and gave me a list of things to do to ramp up my SEO. My exposure has become greater. I’m reaching more people with my ideas and continue to do so as I learn from Larry.

Having Larry around to make sure my fitness inspiration reaches more people is great BUT! I still have to do the work of writing blogs, posting, etc… Larry is my IT “coach”. He has provided me with the tools to take marketing my business to the next level. My goal is to utilize every tool he has given me. Our first meeting left me a little overwhelmed with all of the possibilities. I felt like I had so much to catch up on, so much that I was missing out on. Techy stuff is a little scary for me! But, I made a conscious choice to take on what I thought I could handle, and ask for help along the way. I made a list of my priorities:  Work on facebook and MailChimp the first few weeks, make sure I was checking off categories on the website each week. Next week: work on Twitter, etc… As long as I am consistent and diligent and FOLLOW THROUGH, I will progress.

The same scenario rings true in your fitness endeavors. You may have joined the gym and hired your trainer to coach you, but as yogi James Miller puts it, “you can borrow the will of your coach,  but ultimately, the responsibility of owning your practice lands on you.” It’s up to you to get yourself to the gym on days you don’t want to go. “I don’t have time!” Is a common excuse I hear. If you find your workouts are being scheduled over, make yourself a morning person.  I know an excellent gym in downtown Des Moines-and soon to be another in Johnston that’s open 24 hours a day! It’s up to you to plan ahead for your nutritional intake and keep your blood sugar stable by eating every few hours. Ultimately, it’s up to you to FOLLOW THROUGH. Remember, it’s what separates the dreamers from the achievers. Stop looking for excuses and start looking for opportunities.

Take a moment to think about what you want to achieve in your fitness quest and why.  What tasks can you delegate to someone else to free up a little time for yourself so that you can fit in more exercise? Take time to plan out your weekly menu and get to the store? Can you delegate that task to someone in your family or to the babysitter?

In order to further your fitness endeavors, you need a PURPOSE  and a PLAN. We all have a pretty good idea of what we should be doing: Eat better, exercise more. However, in the real world time is a commodity and we need a clearer action plan if we are actually going to follow through. Below is a checklist of ideas. I invite you to create your list, write it down on paper.  Take some time to consider what areas you need to improve upon. What are you willing to work on right now? Don’t overwhelm yourself. You get to live in your body for the rest of your life! Prioritize with a few steps. Pick a few things that you’re willing to be diligent with. Build on consistency, then progress. Remember, you choose your thoughts. If you find yourself thinking negatively about addressing your fitness goals, CHOOSE A DIFFERENT THOUGHT. If you find yourself battling positive thinking toward your fitness goals, I invite you to sit down and revisit your purpose and your action plan. Have you set realistic goals? Laozi in the Tao Te Ching wrote, “A journey of a thousand miles begins with a single step.” Remember, in the end, the difference between wishing for a fitter body and living in it is FOLLOW THROUGH.

    Fitness Check List

I love this checklist because it’s holistic. Feel free to add to it. Make it yours. Share it with the people you love. When my daughter was 10, the entire family made our own personal checklists and committed to going over it every night after dinner for one week. It was a great tool in teaching basic life skills. We kept the attitude light and positive. No guilt or shaming. We celebrated our victories and noted what we could improve on. Eight years later, Kendal is a label reader. She knows what a fat, protein and carbohydrate is. She still eats pizza and drinks soda, even the occasional Snapple-a veritable sugar bomb-but she also eats fresh fruits and vegetables daily and understands moderation.

State your Purpose

Why is this important to you?

Take action steps to work on a few of the following:

  • Build meals and snacks based on protein and produce
  • Opt for less processed foods
  • Drink 64-80 oz. of water per day (you may need more, but this is a good start)
  • Omit caffeine after noon (caffeine interferes with your body’s ability to produce your “fountain of youth” hormones while you sleep)
  • Get seven hours of sleep each night
  • Exercise for a minimum of twenty minutes per day on most days of the week-you don’t have to have marathon workouts to be effective
  • Stretch for 5-10 minutes each day (ask me for ideas!)
  • Take at least five minutes for meditation or personal reflection each day. I do this when I wake up every morning, starts the day off on a positive note.

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