Remember, Reflect, Refocus: A Path to Self-Development in November

As November rolls in, it brings with it a sense of introspection. This month, themed “Remember, Reflect, Refocus,” serves as a perfect bridge to prepare for the year ahead. With 2 months, 8 weeks and 61 days and the hustle and bustle of the holiday season fast approaching, it’s essential to take a step back and evaluate our journeys. Are we truly moving toward the goals we’ve set for ourselves? In my mission to inspire positive change, I encourage you to delve into your self-care, self-development, and self-empowerment as we approach 2024.

Reflecting on the past year, we can often see where we’ve succeeded and where we might need to shift our focus and trust me there is still time to achieve your goals and realize your dreams. This self-reflection is crucial; it allows us to acknowledge our achievements, understand our challenges, and clarify our motivations. As the insightful Gail Sheehy said, “If we don’t change, we don’t grow. If we don’t grow, we aren’t really living.” Let’s explore how we can embrace this idea in our lives through self-development.   For those who know me, you know I love self-development and I choose to prioritize self-development personally and professionally.   

Remember: Acknowledge Your Journey

Before we can move forward, we must first remember where we’ve come from. What were your goals at the beginning of 2024? Take a moment to celebrate your accomplishments thus far—no matter how small. Did you pick up a new hobby, learn a new skill, advance your business or improve your health? Each step counts, and acknowledging these milestones is vital in keeping your motivation alive.

Reflect: Identify Your ‘Why’

Now that we’ve remembered our journeys, it’s time to reflect deeply on our ‘why.’ Why do you want to achieve your goals? Understanding your underlying motivations can provide clarity and reignite your passion. Is it to improve your health, create a better work-life balance, or foster stronger relationships? Whatever it is, reconnecting with your ‘why’ will help you stay grounded as you move forward. Remember too, when you know why, the way will appear (especially if you fuel your why will passion).

One of my guiding principles for 2024 is the concept of self-change, which aligns closely with self-development. The act of changing ourselves—whether through learning, personal growth, or overcoming challenges—is at the heart of achieving our goals.

Refocus: Set Intentions for the Future

With your memories and reflections in mind, it’s time to refocus your energy for the remainder of 2024. As we gear up for the new year, here are my top tips to help you embrace self-development in the remaining days, weeks and months of 2024 to fast start your 2025.  Why wait for the future to change your future.

1. Cultivate a Growth Mindset

Embrace the idea that your abilities can improve with effort and dedication. Adopting a growth mindset not only boosts motivation but also opens doors to new opportunities. Remember, every challenge is a chance to learn and grow.  An immediate way to achieve a growth mindset is by way of stacking a new practice that is challenging on top of a habit that are consistent with.  For example, if you know that you need to stretch to reduce joint pain and stiffness from prolong sitting at your desk during the day, commit to stretching following your workouts.  Just do it!   Within 2 weeks of habit stacking a new fitness exercise (stretching) with an existing fitness habit (walking or weight-training 2 days a week), you will experience the positive benefits from stretching and wonder why you didn’t stretch regularly before.  This technique works with any and every habit you do regularly.  My favorite new habit-stacking strategy.  Every time I brush my teeth I bring a glass of water to the sink and consumer 2 extra glasses a water as day (sometimes 3😊). 

2. Keep Learning

Learning is the foundation of self-development. Explore different avenues for knowledge, from books and podcasts to online courses. For example, have you checked out my podcast, A MO’ment with Mo? It’s a great resource to learn while you’re on the move! The more you learn, the more you empower yourself to create change.  If you commute to the office, even a couple times a week use your commute time to listen to a podcast (trade in social scrolling time for self-development/learning time).

Join me for my November “MO’ve with Mo” Podcast, featuring Toronto’s first financial therapist, Aseel El-Baba. In this enlightening episode, we’ll explore the often-overlooked emotional aspects of our relationship with money. Aseel will introduce strategies to understand and heal your financial mindset, helping you to understand that by learning how to break free from limiting beliefs and cultivate a healthier, more empowering relationship with your finances, you can change your relationship with money. Tune in for practical insights and transformative conversations that can change your financial journey for the better! Listen wherever you find your favourite podcasts or visit AMomentWithMo.MoHagan.com.

3. Be Passionate and Persistent

Change doesn’t always happen overnight. It requires patience and tenacity. Combine your passion with persistence, fueled by your ‘why,’ to push through obstacles.  Even if you are not sure of your ‘why’ always turn to your passion as this will fuel your actions.  Your unwavering commitment to daily actions in the direction of your goals will be the catalyst for meaningful change.

4. Follow Mo’s Circle of Change

To navigate the inevitable challenges of self-development, I encourage you to follow my Circle of Change framework. 

  1. It begins with Courage—the courage to step outside your Comfort zone—try new things.
  2. Foster Connections and seek support to get the help and accountability you might need
  3. Practice steps 1 & 2 to enhance your Confidence, making it easier to navigate the Changes you desire in your life.  

Check out “Mo’s Guide to MO’ve your Self-Care, Self-Development and Self-Empowerment Forward and Create Change in 2024” for a review of my Circle Of Change.

Conclusion: The Power of Self-Development

As we approach the end of the year, let’s remember, reflect, and refocus our energies toward self-development. Embracing change isn’t just about setting goals; it’s about transforming ourselves from within. By cultivating a growth mindset, committing to daily consistent learning and action, and practicing persistence, we can pave the way for a fulfilling 2025.  

Let’s make this November a time for introspection and empowerment, ensuring we enter the new year ready to take on our biggest dreams. Remember, you have the power to create the change you seek both in your life and in the lives of those around you.

Reflecting on the Year: Embracing Gratitude as We Approach Thanksgiving

As we enter the final quarter of 2024, it’s a perfect time to pause and reflect on the year that has been. With Canadian Thanksgiving just around the corner, the themes of gratitude and connection take center stage. This holiday reminds us of the importance of recognizing our blessings while also preparing for the transitions ahead. Reflecting on the past months, we can all feel a blend of emotions. This year has likely brought challenges, joys, and significant personal growth. Each experience, whether a milestone or a hurdle, shapes our perspective as we move forward.

Thanksgiving—both in Canada and the upcoming celebration in the U.S.—serves as a reminder to take stock of what truly matters. It’s a time to gather with friends and family, sharing not just a meal but stories, laughter, and gratitude. This communal aspect is vital, especially in a world that can feel increasingly divided. The essence of Thanksgiving goes beyond the day itself; it’s about acknowledging the connections that enrich our lives.

This year, my gratitude is particularly enriched by a special moment I shared with my husband at the Cliffs of Moher and neighboring Kilkee Cliffs in Ireland. There, amidst the breathtaking views, of the Kilkee Cliffs and coastline he presented me with a Claddagh ring purchased earlier on our trip in Galway. The design—two hands holding a heart, topped with a crown—captures the essence of what I cherish most. It serves as a reminder of the love we share, the friendship that grounds us, and the loyalty that keeps us united.  Just as Thanksgiving encourages us to celebrate our connections, the Claddagh ring embodies the spirit of gratitude I feel for the relationships in my life with Ken.  

In the spirit of reflection and gratitude, I’m also excited to share my upcoming podcast, “A MO’ment with MO,” which celebrates women in leadership. This platform will highlight the journeys of inspiring women who have broken barriers and made significant contributions in various fields. Through candid conversations, we’ll explore their triumphs, challenges, and the lessons they’ve learned along the way—each story a reminder of the power of connection and community.

As we reflect, consider what you are thankful for this year. It might be the small victories—a project completed, a friendship or relationship deepened, or moments of clarity gained through solitude. Among these blessings, we can also be grateful for the benefits gained through investing in health through regular fitness and physical activity. Gratitude has a remarkable power to shift our mindset. When we actively acknowledge the good in our lives, it fosters resilience and optimism, helping us navigate the uncertainties that lie ahead.   Additionally, the discipline of maintaining a fitness routine fosters a sense of accomplishment providing motivation that spills over into other areas of life.  

Looking toward the last three months of the year, it’s an ideal time for intentional planning and goal setting. Whether it’s dedicating time to personal passions, investing in relationships, or contributing to your community, reflecting on your values can guide you toward fulfilling pursuits.  As we transition into the holiday season, consider how to extend the spirit of Thanksgiving beyond a single day. Acts of kindness, volunteering, or reconnecting with someone can create ripples of gratitude and positivity, enriching our lives and uplifting those around us. This cycle of appreciation not only enhances our own experiences but also fosters a more compassionate world. 

Soar to New Heights: Embrace the Journey with “A MO’ment with MO”

As we transition into the vibrant energy of September, it’s a perfect time to reflect on how we can continue to SOAR—the theme that has been guiding us through the spring and summer months. At canfitpro Global, we’ve been exploring this theme deeply, and now, as we embark on the next season of 2024, it’s the ideal moment to invite you to connect with me and elevate your journey to new heights, both personally and professionally.

Elevate Your Journey: Connect with Me

The quest for personal and professional growth is a dynamic and ongoing adventure. Whether you’re striving for new milestones in your career or seeking to enhance your personal well-being, I’m here to support and guide you. My mission to inspire positive change has been a lifelong pursuit and I’ve successfully shaped a career around what I’m meant to do and knowing this empowers me to MO’ve forward daily supporting others.  Through tailored strategies and insightful conversations, we can work together to chart a course toward your next level of success.

If you’re looking for inspiration and practical advice on how to navigate this journey, I encourage you to check out my podcast, “A MO’ment with MO.” Each episode is a treasure trove of wisdom, featuring incredible guests who share their unique experiences and perspectives. Their stories are not only uplifting but also packed with actionable insights that can help you soar in your own life. 

Celebrating SOAR at canfitpro Global 

Reflecting on this past month’s canfitpro Global event, it’s clear that the spirit of SOAR was truly embodied in every aspect of the event—from start to finish.   I had the privilege of honoring some remarkable individuals and organizations whose dedication and excellence continue to inspire and I want to use my platform to recognize these incredible individuals who have soared in their career achievements: 

Delegates Choice Presenters of the Year: Congratulations to Chad Benson (Canadian), Dr. Emily Splichal (International), Dr. Kella Price (New), and Leslee Bender (Specialty). You are being recognized by canfitpro delegates for your outstanding performance and contribution as a presenter.  Your sessions over the past year have not only informed but also empowered our delegates to elevate their practice and passion.

Sharon Mann Inspiration Award & Scholarship: Jennifer Sawyer, your commitment to inspiring and uplifting others is commendable and you are MO’st deserving of this recognition. Your dedication truly resonates with the essence of SOAR.

Fitness Professionals Of the Year 2024: Kyla Faganely (Personal Training Specialist) and Jessica Hastings-Lesperance (Fitness Instructor Specialist), your excellence in your respective fields sets a high standard for all of us.  Congratulations on winning this major Canadian fitness award.

Steve Block Vendor Award: CORE Health & Fitness, along with founder Michael Bruno, received this award in recognition of their steadfast support. Michael’s Lifetime Achievement Award celebrates a career dedicated to advancing fitness and the fitness industry in Canada.

Volunteer of the Year: Joanne Gore, your unwavering support and contributions have been pivotal. Thank you for embodying the spirit of giving and service.

At the canfitpro PRO TRAINER Gala, we celebrated more outstanding achievers:

PRO TRAINER Participants’ Choice: Beth Yarzab
PRO TRAINER Social Media Superhero: Simon Paige
PRO TRAINER Business Impact: David Robertson
PRO TRAINER Rookie of the Year: Jennifer Sawyer
PRO TRAINER Top Earner: Trevor Pickett

Tune in to My September Podcast

As we continue to soar, don’t miss the September episode of “A MO’ment with MO,” where I’m joined by the inspiring Jess Silver. Our conversation centers around “Flex for Access,” Jess’s non-profit organization which arose from her MO’st inspiring personal story and life journey. It’s a powerful discussion that aligns perfectly with our theme of soaring to new heights.

So, let’s embrace this season with renewed energy and commitment. Connect with me, tune into the podcast (or any of my 35+ episodes over the past 2 seasons) and let’s make this a time of extraordinary growth and achievement. Here’s to soaring together! 🌟

Soar Higher: August Insights for Career Growth and Opportunity

August is here, and with it comes a fresh opportunity to think about how you can soar to the next level in your fitness, health, career and life. What have you done and what have you learned in the first half of the year to work towards your goals? How can you utilize that knowledge to drive your progress and what skills do you need to acquire for your next level of success? I’m excited to share with you some of my MO’st inspiring ideas this MO’nth to help you soar through August and the rest of the year.

If you’re looking for inspiration and practical advice to elevate your professional journey, I’m excited to invite you to download and listen to my podcast, A MO’ment with MO. Each episode is designed to uplift and motivate, featuring guests who share their unique stories and valuable insights.

In my most recent episode, I had the pleasure of chatting with my longtime friend, industry colleague, and mentor, Libby Norris. We delved into the power of connection and shared “HER STORY,” a conversation filled with wisdom and inspiration.

For August, I’m thrilled to bring you an episode with Juli Langhorne, a dynamic health and wellness consultant. Juli and I will discuss our experiences in entrepreneurship and how we’ve collaborated to drive success. These episodes are a treasure trove of MO’tivation and practical advice—be sure to tune in for a boost to your career!

In addition to these inspiring podcasts, I want to highlight a fantastic opportunity for small business owners in Canada. The Canadian Digital Adoption Program (CDAP) is offering a $2,400 grant to help you upgrade your website, SEO, booking system, and e-commerce capabilities. This is a chance to enhance your digital presence at no cost to you!

However, this opportunity is time-sensitive, as the program closes on September 30th. Don’t miss out—contact City Media at www.citymedia.ca/digitalgrant to fill out the online form.

City Media will assist you with the paperwork and implementation. It’s a golden opportunity to give your business a digital boost!  I’m a client of City Media and have benefited greatly from their service and support. 

The canfitpro Global Conference and Trade Show is happening August 9th – 10th in Toronto. It’s not too late to register! Check out the inspiring line up of speakers and sessions being offered both in-person and online.

There are also Trade Show Standard Passes which will give you access to not only the Trade Show but also some exciting activities and events like the Pickleball Ontario Championship Series!

As we move through August, I encourage you to reflect on your goals and get back into a routine that aligns with your aspirations. Remember this powerful quote: “The future belongs to those who believe in the beauty of their dreams” by Eleanor Roosevelt.  This quote is a powerful reminder that our beliefs shape our futures.   Dreams are what give us a sense of purpose and direction in life.  They inspire us to be better, to do better and to achieve MO’re than we ever thoughts possible.  Take time to revisit your vision board, set new intentions, and align your actions with your deepest aspirations.  When you’re focused and motivated, you can achieve remarkable things.

Let’s make August a month of growth and transformation. Keep soaring to new heights!

Mo Featured in CanvasRebel

Published on CanvasRebel

We were lucky to catch up with Maureen Hagan recently and have shared our conversation below.

Hi Maureen, thanks for joining us today. We’d love to hear the story behind how you got your first job in field that you currently practice in.

As early as I can remember I had an intention of carving out a career that did not exist and in my high school graduation yearbook I wrote “Anything to do with fitness where I could travel the world, teach and lead people to live fit and healthy lives”. My guidance counsellor advised that I pursue a career teaching physical education and so I did just that even though I knew I was meant for something more. On the day following my graduation from university I embarked on a journey to fulfill my dream of becoming a world renown fitness professional by applying for a fulltime management job in a popular downtown Toronto fitness club for women. I walked into the interview with a one-page resume and absolutely no experience working in fitness let alone management. I was terrified but excited at the possibility. I knew that to live my passion it would require stepping out of my comfort zone. The interview lasted less than 30 minutes due to my lack of skillset however two things I possessed were passion and boldness and I believe that someone in that interview saw something in me to ask if I taught aerobic dance classes. While I had never officially taught a class before I loved to dance and exercise and believed that with all the classes I participated in at university, I had enough experience, so I confidently said “Yes, I do”. And with that, I was offered a fulltime job teaching aerobic dance classes starting the following day. My training consisted of studying television’s popular ’20 Minute Workout’ and celebrity dance videos, choregraphing dance routines to music tapes which I would make myself. This first job sparked my interest in learning even more about health and wellness so that I could stand out in the health and fitness profession as a leader and agent of change. I returned to the same university a year later to pursue a degree in physical therapy.

As always, we appreciate you sharing your insights and we’ve got a few more questions for you, but before we get to all of that can you take a minute to introduce yourself and give our readers some of your back background and context?

My journey into the fitness industry began as an aerobic dance instructor between my time at university where I ultimately discovered GoodLife Fitness, having the experience of teaching classes back in Toronto prior to returning to London for school. Little did I know, this serendipitous encounter would ignite a passion that would fuel my entrepreneurial spirit and leadership prowess. Under the guidance of the owner, David Patchell-Evans, fondly referred to as “Patch”, I advanced my part time teaching career while pursuing a career in physiotherapy. I honed my skills teaching in the evenings, on weekends, and my vacations were dedicated to teaching fitness classes, both locally and abroad,
Despite diligently pursuing my aspiration of becoming a physiotherapist at a prestigious teaching hospital, fate unveiled a different path for me. The irresistible allure of the fitness industry captivated me, leading me to depart from a coveted position at University Hospital at Western University, despite its security and reputation in healthcare. After embarking on a transformative voyage through the South Pacific, I returned to Canada with renewed vigor and purpose, I joined forces with GoodLife Fitness as the Director of Group Fitness. In this pivotal role, I spearheaded innovative initiatives and propelled the growth of group fitness programs nationwide. My visionary leadership style helped to catapult GoodLife Fitness into the forefront of the industry, solidifying its status as a trailblazer in Canada.
Throughout my illustrious career, I garnered international acclaim for my outstanding contributions to the fitness community. From receiving prestigious awards internationally, to revolutionizing fitness programming with the introduction of Les Mills in Canada, my impact reverberated far and wide.
As GoodLife expanded, I ascended to the role of Vice President of Program Innovation and Fitness Development, where she continued to push the boundaries of innovation and collaboration. I continued to be recognized in the global fitness industry, receiving industry recognitions such as the International Woman Leader Award, the Canadian Fitness Industry Leader of the Year Award, and the Top 10 Power Women: Making a Better Canada Award.
In 2019, I embarked on a new chapter as the Chief Operating Officer of canfitpro, a seminal institution in fitness events and education, certification training, and advocacy. Co-founded alongside Patch in 1993, canfitpro became a beacon of excellence within the fitness industry nationally and globally under the stewardship of myself and my team, empowering fitness professionals worldwide to pursue their passions, begin a career in fitness, and elevate their craft. In 2024 amidst canfitpro’s 30th anniversary celebrations, I was honored with the esteemed canfitpro Lifetime Achievement Award. This recognition solidified my position as not only a leader but also a trailblazer whose visionary leadership has shaped the trajectory of the fitness industry, inspiring a generation of professionals to embrace possibility and pursue excellence. However, beyond accolades and achievements, my vision extends far beyond the boardroom—it embodies a commitment to fostering a healthier society, one where fitness transcends physicality to encompass holistic well-being. With an indomitable spirit and unyielding determination, I continue to propel individuals and businesses forward with the work that I do both at canfitpro and GoodLife Fitness and with my writing and speaking.

How about pivoting – can you share the story of a time you’ve had to pivot?

In 2020, when the world went into lock-down with the onset of COVID-19 myself and my team at canfitpro had to find ways to pivot the majority of our business operations for canfitpro quickly. With virtually all of the fitness clubs and recreational facilities shut down in Canada fitness professionals were out of work indefinitely, there would be no way to maintain their credentials and their clients would have no support to stay active. We were able to salvage our annual global conference by converting it to a four-part virtual (live-online) series in the first year, which meant canfitpro could keep many of its sponsors and education partners, employ many of its presenters, and keep fitness professionals engaged and connected. At very same time, canfitpro had to find a new way to deliver all of its certification courses which up to that time were held in person. It took many months, long days and nights but ultimately the shift online lowered costs, boosted profits and opened a new digital training channel for canfitpro to reach and serve its members and still bring in revenue throughout the pandemic. Since that time canfitpro has permanently added live-online events throughout the year in addition to bringing back our annual global conference (both in-person and online) and has further advanced its online certification training platform making fitness instruction and personal training certification available to people throughout Canada and all the world. Our brand and reputation strengthened as a result and will be a proud part of our company’s legacy. Having to pivot our business during the pandemic taught me that we are all capable of more. Everyone possesses a super-power within and when faced with adversity this super-power gives us the ability to be more courageous and focused on what matters the most and the confidence to challenge the status quo.

Other than training/knowledge, what do you think is most helpful for succeeding in your field?

To live your greatest life and succeed in any field you must have a relentless belief in your inner fire. This is your inspired vision that becomes your torch to light your path especially during those dark times when those around you attempt to douse your flame. I always thought that to succeed I had to confirm to what others were doing and wanted from me. Working with a performance coach I had the opportunity to explore more about the deeper reason for being and through this process I found the courage to challenge the status quo and carve my own path, recognizing that my differences are not flaws but strengths to be celebrated. My field craves authenticity, and every person serves as a unique lesson rather than a comparison or competition. Navigating life as a twin, I realized the importance of forging my own path, crafting my own narrative and story distinct from my sister’s. My inclination towards physical activity over traditional studies initially caused stress as a young girl trying to find my way forward but with ongoing personal development and working with a coach, I discovered that by following my passion transformed my stress into energy propelling me forward with momentum.

Read the full article here.

Embracing Summertime: A Holistic Approach to Physical and Mental Wellness

As the sun climbs higher and the days grow longer, summertime MO’tions us to embrace its warmth and vitality. However, amidst the sweltering heat and occasional lethargy, staying physically, mentally, and emotionally balanced becomes essential. Here’s how you can make the MO’st of the summer months while keeping your well-being in check.

Physical Well-being: Keep Moving, Stay Hydrated

Even when the temperature soars, it’s crucial to keep your body moving. Aim for at least 150 minutes of moderate exercise per week, whether it’s early morning yoga, a refreshing evening walk, or a swim in the cool waters of a nearby pool or lake. Exercise not only boosts your energy levels but also enhances mood and promotes better sleep—crucial for overall well-being during the summer.  I personally know that when I set a goal for either number of minutes and/or steps I aim to achieve each week I’m 90% more likely to achieve it—that’s a great return on my investment of the time it takes to think about and declare the goal.  

Hydration is another key factor in maintaining physical health. As temperatures rise, our bodies lose more water through sweat, making it essential to drink plenty of fluids throughout the day. Opt for water-rich fruits like watermelon and cucumbers and carry a reusable water bottle wherever you go to ensure you stay hydrated and refreshed.  I start my day with a watermelon pre-biotic dissolved in a large cup of cold water that alone sets me up for feeling my best all day long.  

Mental and Emotional Wellness: Relaxation and Connection

Summer offers ample opportunities for mental rejuvenation. Take time to relax and unwind—whether it’s lounging in a hammock with a good book, meditating in a shaded garden, or simply enjoying the beauty of nature around you. These MO’ments of calm can help reduce stress levels and improve overall mental clarity.   Just recently I participated in a ‘walkie-talkie’ challenge at my workplace and learned that taking one meeting a week on the phone while walking is MO’s doable and definitely therapeutic.  Even though the challenge is over I plan to schedule a walkie-talkie every week going forward. Perhaps you will join me. 

Social connections also play a significant role in emotional well-being. Plan picnics, outdoor gatherings, or even virtual meetups with friends and loved ones to foster a sense of belonging and joy. Sharing experiences and laughter with others can uplift spirits and create lasting memories.

Embrace the Season with Intention 

Embracing summertime isn’t just about enduring the heat—it’s about thriving in it. Explore outdoor activities that excite you, such as hiking trails with breathtaking views, trying your hand at golfing or pickleball, or even joining a local dance or fitness class under the open sky. These activities not only keep you active but also enhance your appreciation for the season’s vibrancy.  I continue to teach a outdoor fitness class on Sunday on my street for my family and neighbours and it’s one of the MO’st enjoyable ways to embrace the season and experience social fitness.  

Remember, balance is key. Listen to your body’s cues and adjust your activities accordingly. Summer offers boundless opportunities for enhancing your physical, mental, and emotional well-being. By nurturing yourself holistically, you can make this season truly unforgettable. Here are some essential tips to keep in mind:

Stay Hydrated: Make it a habit to sip water throughout the day. Try this trick: place 8 elastic bands on your water bottle and move one up each time you refill – sip and repeat!

Protect Your Skin: Prioritize skincare with SPF. Start with daily dry brushing and gentle exfoliation, then layer on products with sun protection. For that extra glow, try a natural self-tanning gel – no grease, stains, or odors.

Dress Wisely: Opt for caps, hats, and light fabrics to shield yourself from the sun’s heat. Explore new fabrics and styles designed to keep you cool this season.

Celebrate Achievements: Smile more and reflect on your accomplishments from the first half of 2024. Express gratitude for both small victories and major milestones.

Set New Goals: Begin the second half of 2024 with determination. Re-evaluate and reset your goals as needed. Consider signing up for events, courses, or training to keep yourself motivated and focused on your aspirations.

Embrace these tips to maximize your well-being this summer and set the stage for a fulfilling year ahead. If you are looking for some MO’tivation join me at canfitpro Global this August at canfitpro Global (conference) or come out to the tradeshow and workout with the best Fit Pro’s in the world!  Learn more at www.canfitpro.com/events2024/global

Sustaining MO’tivation and Peak Performance During Summer: 10 Practical Tips by Mo Hagan

As the days lengthen and the temperatures rise, it’s easy to let your health and fitness goals slip away under the appeal of lazy summer days and indulgent treats. However, with a bit of intention and some practical strategies, you can keep your MO’tivation soaring and maintain peak performance throughout the summer season. Here are ten tips to help you stay on track and achieve your summer wellness goals:

  1. Set specific and realistic goals: Start by defining clear and achievable goals for the summer. Whether it’s running a certain distance, feeling good in your summer attire, mastering a new yoga pose, or simply staying active every day, breaking your goals down into smaller milestones will make them more manageable and keep you motivated to progress.  I find it best to start with the end in mind (the end goal with a date on the calendar) and work backwards to schedule milestone (smaller goals).  Studies have revealed that taking small steps, such as achieving smaller goals along the way, significantly increases the likelihood of long-term success in fitness endeavors. Research conducted by the American Psychological Association found that individuals who focused on incremental progress towards their ultimate fitness goals experienced higher levels of motivation, consistency, and overall satisfaction with their fitness journey. So, remember, every small victory counts as you work towards your long-term fitness aspirations!
  2. Create a schedule: Plan out your days, allocating time for exercise, relaxation, and other activities. Having a structured routine not only ensures that you make time for physical activity but also helps you maintain consistency and avoid the trap of procrastination.  My strategy is planning my week for exercise and personal self-care on Sunday and scheduling the time as appointments in my outlook blocking time before and after to ensure I’ve blocked enough time.  My husband and I plan our meals for the week on Saturdays so that we shop for only what we need.  It is a great strategy for keeping unhealthy foods and snacks out of the house.
  3. Find activities you enjoy: Summer offers a plethora of outdoor activities, from golfing, swimming and hiking to cycling and playing sports. Explore different options and choose activities that align with your interests and wellness goals. When you enjoy what you’re doing, staying motivated becomes second nature. 
  4. Mix it up: Keep your workouts interesting by incorporating variety into your routine. Try new exercises, explore different workout formats, join group classes or sports leagues or sign up for lessons. Adding variety not only prevents boredom but also challenges your mind and body in new ways, keeping your progress on track.
  5. Stay hydrated and nourished: With the heat of summer, it’s essential to stay hydrated and fuel your body with nutritious foods. Drink plenty of water throughout the day and opt for hydrating snacks like fresh fruits and vegetables. Shop local at markets to explore the foods in season. Eating a balanced diet not only supports your overall well-being but also ensures that you have the energy to tackle your fitness goals.
  6. Set reminders and rewards: Use reminders on your phone or calendar to keep yourself accountable for your goals. Celebrate your progress by rewarding yourself for reaching milestones, whether it’s treating yourself to a healthy snack or enjoying a fun outdoor activity or shopping for a new pair of exercise shoes or workout outfit.  
  7. Find a workout buddy or support group: Partnering with a friend or joining a community of like-minded individuals can provide invaluable support and motivation. Whether it’s sharing workout tips, cheering each other on, or simply enjoying the company during outdoor activities, having a support system can make all the difference in staying motivated.
  8. Be adaptable: Summer schedules often come with vacations, family gatherings, and other commitments that can disrupt your routine. Be flexible and willing to adjust your plans as needed but strive to maintain consistency as much as possible. Remember, any activity is better than none.  My strategy is to discipline myself on weekdays to stick with my exercise and nutrition routine then allow myself flexibility on the weekend.   Monday is a day to get back into routine and MO’tivated to get back to my goals. 
  9. Focus on the benefits: Remind yourself of the numerous benefits of regular physical activity, from improved mood and increased energy to better sleep and enhanced overall health. Keeping these benefits in mind will help you stay motivated, even on the days when you’d rather lounge by the pool or venture out to patios to drink with friends. 
  10. Practice self-compassion: Finally, be kind to yourself throughout your wellness journey. Setbacks and obstacles are inevitable, but it’s essential to practice self-compassion and resilience. Remember that progress is not always linear, and it’s okay to take breaks and regroup when needed. Stay positive, stay focused, and keep moving forward towards your goals.  Share your goals with family and friends and ask for their support.  I like to share my goals for exercise, nutrition and work projects with my husband and friends on Sunday and/or Monday mornings and it helps me stay committed to those goals; there is a greater sense of self-accountability when you tell others what you are striving for.

Did you know that research has shown that people who set specific goals, create a schedule, and incorporate variety into their fitness routine and their diet are more likely to stick to their exercise and nutrition regimen and achieve their desired outcomes? By implementing these ten tips for success, individuals have seen an increase in their success rates by up to 80%, proving that with dedication and the right strategies, you can thrive and maintain peak performance throughout the sunny summer season! 

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