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A mix of helpful information, articles, stories, and testimonials 


Please assume any links on this page are affiliate links. An affiliate link means I will get a small commission if you decide to buy the product. This helps to offset the cost of running this website, but it will not affect the price you pay.

The pros and cons of juicing

November 2020

Taken from the studies and research, the numerous positive testimonials and my own experiences, the pros of juicing far outweigh the cons, however I still want to address both here.

The pros

Getting the nutrients we need. Depending on the type of fruits and​ vegetables, spices and herbs homemade juice can pack a highly nutrient punch that fuels your mind and body..  More than likely, we're not going to sit down with a meal that contains all those good healthy fruits and vegetables but in a couple life-giving gulps, we can flood our bodies with the vitamins, minerals, antioxidants and phytochemicals our bodies need to perform at their  best. 

Aids in detoxing and cleansing your body.  For example, ginger has been shown to help aid in digestion and assists in removing inflammation.  

There's not much that good nutrition can't heal but it also can help prevent many diseases and illnesses  Juicing provides a highly nutrient rich source.  

Heals and prevent health issues. There are many fruits and vegetables that have shown to have specific healing abilities while preventing serious diseases and illnesses by strengthening our immune systems (and right now we need that more than ever).

Weight Loss. When combined with the right meal plan and exercise routine, juking can assist in weight loss and doing it in a way that doesn't deprive the body of vital nutrients.

Beautiful skin/anti-aging.  Most of us focus on creams and lotions on the outside, but what we put on the inside our bodies have a much greater impact on all of our bodily systems including our skin.  

The Cons

Weight gain. I know I just said that it can help assist weight loss, however juicing can produce a lot of sugar.  To help combat this however you can use more vegetables and sweeten it with only green apple or other low glycemic index fruits such as blueberries and raspberries that are also very high in many antioxidants.  

Lack of fiber.  Juicing does take away the necessary fiber.   However adding organic psyllium husk or flaxseeds adds that fiber we need as well as the health benefits of Omega-3 from the flaxseeds.

Spiking your blood sugar levels.  Again to combat this you can have lower glycemic fruits and more vegetables as well as having a source of protein with the juice which helps stabilize blood sugar levels.

I love to see the impact that the right nutrition has and someone's life.  One of the best illustrations of juicing is through a video called Fat Sick and Nearly Dead.    

Get beautiful life giving juice made for you from  Chef​ V

The quality of your air matters

November 2020

The science is out that air purifiers can help control the quality of our air and when combined with UV filters, can even destroy bacteria and viruses.  Right now, more then ever, with the spread of COVID -19 the quality of our air and water is critical to our health, immune system and helping as an additional resource to prevent health issues. 

To help you make the best choice for the needs of you and your family, as well as your budget, here is what the Good Housing Institute has to say:

What is a HEPA filter?

HEPA is an acronym for High Efficiency Particulate Air. HEPA filters capture variously sized particles within a multi-layered netting usually made out of very fine fiberglass threads (much thinner than the size of a human hair strand!) with varying sized gaps. The filter is airtight, and comprised of a dense sheet of small fibers pleated and sealed in a metal or plastic frame.

The air purifier's fan draws air into the filter and particulates are captured in the filter. The larger particles (ones bigger than the fibers) are captured via impaction (particle crashes into the fiber), mid-sized particles are captured by interception (particle touches the fiber and is captured), and ultra-fine particles are captured by diffusion (while zig-zagging the particle will eventually hit and stick to the fiber).

What should I look for in an air purifier?

CADR (clean-air delivery rate) rating. This measures the cleaning speed of the purifier for removing smoke, dust, and and pollen. Look for a CADR of at least 300, above 350 is really great.

Size guidelines. For proper efficacy, you need a model designed to work in the room size. Choose a model that is designed for an area larger than the one you are outfitting it for if you want to operate it at a lower, quieter setting.

AHAM (Association of Home Appliance Manufacturers) Verified mark. AHAM’s standards are design to ensure the safety, efficiency and performance of many home care appliances, including air purifiers. The standards are designed to provide a common understanding between manufacturers and consumers to help make the purchasing process simpler. While voluntary, most reputable air purifiers have undergone this certification program, which often provides a CADR rating and size guidelines.

True HEPA. True HEPA filters are effective at removing ultra fine particles (think: dust, dander, pollen, mold and other common allergens in the home). The industry standard for such is that the unit must be able to remove at least 99.97% of particulates measuring 0.3 micron diameter in a lab setting. Remember, it is important to note that in real life settings, the actual efficacy of these devices would be far less as new pollutants are constantly emerging. 

What are other ways I can improve the air quality in my home?

The best advice is to address the source of indoor air pollution and ventilate your home. If you are looking to supplement the work of your air purifier or see if you can get by without one, we recommended trying these steps to help reduce indoor air irritants:

Keep your windows open when it's safe to do so to prevent locking irritants into rooms (especially when air purifiers aren’t running!). Create a stronger cross draft by opening windows on opposite sides of the room if possible.

Vacuum often. If you are on the market for a vacuum, opt for one that is sealed, has a bag and is HEPA-certified. They’re better at trapping dust instead of sending it back into the air. The Good Housekeeping Institute recommends the Miele U1 Maverick SHAE0.

Regularly change air filters to properly maintain HVAC equipment and maximize effectiveness. Dr. Roten adds that sourcing a HEPA-specific filter for your circulation system can provide additional filtration: "It's [going to] recirculate the air in your house a bit better with each pass."

Use an exhaust fan in the kitchen (and bath and laundry areas if possible). Switch it on before preheating the oven or firing up the burners, and leave it running for a few minutes after you’re done cooking.

Minimize the use of candles or lighting wood fires and ban smoking inside the home. Reducing pollutant sources is a surefire way to improve air quality.  By the way, getting a diffusor with essential oils can be a much healthier alternative. 

If you need an air purifier for your home or car click here

Healing for the soul

November 2020

Reader's digest asked their customers to write their inspiring stories of kindness..  The very first one got me.

Man in the market

When the supermarket clerk tallied up my groceries, I was $12 over what I had on me. I began to remove items from the bags, when another shopper handed me a $20 bill. “Please don’t put yourself out,” I told him. “Let me tell you a story,” he said. “My mother is in the hospital with cancer. I visit her every day and bring her flowers. I went this morning, and she got mad at me for spending my money on more flowers. She demanded that I do something else with that money. So, here, please accept this. It is my mother’s flowers.” – Leslie Wagner, Peel, Arkansas. 

Jim and the Job

My neighbor, Jim, had trouble deciding if he wanted to retire from the construction field, until he ran into a younger man he’d worked with previously. The young man had a wife and three children and was finding it difficult to make ends meet, since he hadn’t worked in some time. The next morning, Jim went to the union office and submitted his retirement paperwork. As for his replacement, he gave them the name of the young man. That was six years ago, and that young husband and father has been employed ever since. – Miranda MacLean, Brutus, Michigan.

A Family’s Food Angel

While going through a divorce, my mother fretted over her new worries: no income, the same bills, and no way to afford groceries. It was around this time that she started finding boxes of food outside our door every morning. This went on for months, until she was able to land a job. We never did find out who it was who left the groceries for us, but they truly saved our lives. – Jamie Boleyn, Emmett, Idaho. 

Color Me Amazed

I forgot about the rules on liquids in carry-on luggage, so when I hit security at the airport, I had to give up all my painting supplies. When I returned a week later, an attendant was at the baggage area with my paints. Not only had he kept them for me, but he’d looked up my return date and time in order to meet me. – Marilyn Kinsella, Canmore, Canada. 

Seven Miles For Me

Leaving a store, I returned to my car only to find that I’d locked my keys and cell phone inside. A teenager riding his bike saw me kick a tire and say a few choice words. “What’s wrong?” he asked. I explained my situation. “But even if I could call my wife,” I said, “she can’t bring me her car key, since this is our only car.” He handed me his cell phone. “Call your wife and tell her I’m coming to get her key.” “That’s seven miles round trip.” “Don’t worry about it.” An hour later, he returned with the key. I offered him some money, but he refused. “Let’s just say I needed the exercise,” he said. Then, like a cowboy in the movies, he rode off into the sunset. – Clarence W. Stephens, Nicholasville, Kentucky. T

The Little Lift

One evening, I left a restaurant just ahead of a woman assisting her elderly mom. I approached the curb and paused to see if my arthritic knees could climb it. To my right appeared an arm to assist. It was that of the elderly mom. My heart was so touched. – Donna Moerie, Goldsboro, North Carolina

Bounty For a Navy Wife

I was balancing caring for a toddler and working a full-time job, all while my Navy husband was on extended duty overseas. One evening, the doorbell rang. It was my neighbor, a retired chief petty officer, holding a breadboard loaded with a freshly cooked chicken and vegetable stew. “I’ve noticed you’re getting a little skinny,” he said. It was the best meal I’d had in months. – Patricia Fordney, Corvallis, Oregon. 

My Granddaughter’s Dress

I saw a dress in a consignment shop that I knew my granddaughter would love. But money was tight, so I asked the store owner if she could hold it for me. “May I buy the dress for you?” asked another customer. “Thank you, but I can’t accept such a gracious gift,” I said. Then she told me why it was so important for her to help me. She’d been homeless for three years, she said, and had it not been for the kindness of strangers, she would not have been able to survive. “I’m no longer homeless, and my situation has improved,” she said. “I promised myself that I would repay the kindness so many had shown me.” She paid for the dress, and the only payment she would accept in return was a heartfelt hug. – Stacy Lee, Columbia, Maryland

White Shoulders

A woman at our yard sale wore a perfume that smelled heavenly and familiar. “What are you wearing?” I asked. “White Shoulders,” she said. Suddenly, I was bowled over by a flood of memories. White Shoulders was the one gift I could count on at Christmas from my late mother. We chatted awhile, and she bought some things and left. A few hours later, she returned holding a new bottle of White Shoulders. I don’t recall which one of us started crying first. – Media Stooksbury, Powell, Tennessee. 

Breaking Bread

Last December, before work, I stopped at a deli and ordered an everything bagel with cream cheese. It was toasty warm, and I couldn’t wait to dig in. But as I left the store, I noticed an older indigent gentleman sitting at the bus stop. Knowing it would probably be his only warm meal of the day, I gave him the bagel. But all was not lost for me. Another customer from the deli offered me half of her bagel. I was so delighted because I realized that in one way or another, we are all looked after. – Liliana Figueroa, Phoenix, Arizona

“I Can Still Help”

As I walked through the parking lot, all I could think about was the dire diagnosis I had handed my patient Jimmy: pancreatic cancer. Just then, I noticed an elderly gentleman handing tools to someone working under his stalled car. That someone was Jimmy. “Jimmy, what are you doing?” I yelled out. Jimmy dusted off his pants. “My cancer didn’t tell me not to help others, Doc,” he said, before waving at the old man to start the car. The engine roared to life. The old man thanked Jimmy and drove off. Then Jimmy got into his car and took off as well. Take-home message: Kindness has no limits and no restrictions. –Mohammed Basha, Gainesville, Florida. 

Top Note

When my husband died unexpectedly, a coworker took me under her wing. Every week for an entire year, she would send me a card saying “Just Thinking of You” or “Hang in There.” She saved my life. – Jerilynn Collette, Burnsville, Minnesota

6 Little Ways to Help Your Body Detox

Written by Health.

What do the healthiest people have in common? For starters, they limit the junk that enters their body. This means cutting back on irritants to the gut (alcohol, coffee) and foods that trigger inflammation, like sugar and processed foods, according to integrative medicine physician Frank Lipman, MD, founder and director of Be Well, a wellness company. But even if you don’t eat perfectly 24/7, you can do simple things to help the liver—your body’s natural filter—do its job. “Boosting liver function helps to decrease the accumulation of toxic products in the tissues,” Dr. Lipman says. 

Here are some natural and effective ways to detox.

1. Start with Lemon

 As soon as you wake up, drink a glass of warm water with fresh lemon squeezed in. “It will provide your body with hydrating electrolytes in the form of potassium, calcium, and magnesium,” Dr. Lipman says. “We get dehydrated overnight as the body takes care of its detoxification processes, so it's important to hydrate and replenish first thing.” Lemon juice also helps your liver produce more enzymes, which aid digestion and prompt the liver to purge toxins. The vitamin C in lemon juice, a powerful antioxidant, protects against free radicals, strengthening the immune system.

2. Get Bendy

2Twisting yoga poses—think, a Seated Spinal (or Torso) Twist—helps with the detox process by stimulating digestion and elimination. “A lot of digestive discomforts come from stress,” Dr. Lipman says, “so by releasing gripping and holding in the belly and taking deep calming breaths, we can relax the muscles and diaphragm, allowing the GI system to do a better job.”

3 Eat your broccoli

Reduce chronic inflammation—which has been linked to heart disease, diabetes, and cancer—by filling your plate with sulfur-rich foods, such as onions, garlic, and cruciferous vegetables, including broccoli, kale, collard greens, Brussels sprouts, cabbage, and cauliflower. “These foods are high in antioxidants, which support the body’s ability to fight off toxins,” Dr. Lipman says. A 2014 study revealed that women who ate the most cruciferous vegetables had substantially less inflammation than those who ate the fewest.

4 Brush your body

A few days a week before your bath or shower, dry brush your skin with a soft-bristled brush. Dry brushing has two main benefits: “It helps your skin slough off old cells and debris, unclogging pores and enabling the skin to perspire freely,” Dr. Lipman explains. “It also stimulates the circulation beneath your skin, which helps promotes cellular renewal and vitality.”

5 Sip tea

Teas containing dandelion or milk thistle may boost liver function, helping to decrease the build-up of toxins in the tissues. In a study review on milk thistle commissioned by the National Center for Complementary and Alternative Medicine, researchers found that the herb may help enhance liver function, possibly by protecting against cell damage and stimulating repair of liver tissue. And cancer studies suggest that milk thistle may strengthen cell walls to prevent toxins from getting in, stimulate enzymes that make toxins less harmful, and block free radicals from attacking cells. A word of warning though: Avoid “detoxing” teas that also promise to curb appetite or rev metabolism because they can be laced with herbs delivering unwanted side effects such as agitation and headache.

6 Hop in the tub

And add about two cups of Epsom salts, available at any drug store. Then soak for 20 minutes. “Epsom salts contain magnesium, as well as other minerals and nutrients that are absorbed into your skin during the bath, and can help with detoxification processes,” Dr. Lipman says. The mineral specifically helps kick up action in the colon, prompting the body to eliminate backed up waste (read: poo), which can otherwise get reabsorbed into the bloodstream if it sticks around long enough. If you always feel constipated, Dr. Lipman adds, talk to your doctor about trying a 1,000 mg magnesium citrate supplement at night to keep things moving.

Here is a highly nutrient rich and affordable cleanse from Chef V

Helpful Ways to Reduce Stress

Mark Kennon

Take a time-out. Practice yoga, listen to music, meditate, get a massage, go for a walk in nature or learn relaxation techniques. Stepping back from the problem helps clear your head.

Eat nutrient rich meals. Do not skip any meals and make them healthy. Blood sugar imbalances can contribute to mood disorders. Additionally unhealthy meals (like too much sugar, carbs, processed foods, alcohol and caffeine) can cause poor concentration and fluctuating energy and poor quality sleep causing hormonal imbalances which in turn also contributes to stress, anxiety and depression. Keep healthful, energy-boosting snacks on hand. 

If you would like to get Healthy nutricous meals delivered right to you click here.

Be mindful. Think about what you think about! Are you being your own worse enemy? Be honest with yourself but don't beat yourself up if you find you are. Rather, use it as an opportunity for change, grow and have a new perspective.. 

Positive influences. Unfortunately, we cannot always be around positive influences so make good choices when you can. If you have a friend or friends who are always complaining and having "pity parties" playing the victim, this will not help you. Even movies, tv, media, work, and work colleagues can have a positive or negative effect on us so be aware so you can make adjustments where helpful.

Limit alcohol and caffeine, which aggravate anxiety and trigger panic attacks. Things like certain teas, playing and laughing more, having a positive social network, specific supplements, better eating and lifestyle habits (exercise, etc) can help us get rid of habits that work against us.

Get enough sleep. When stressed, your body needs additional sleep and rest.  

If you would like to try a natural supplement to help, click here.  Search sleep so you can choose the best one for your needs.


Exercise daily. A renowned expert in dealing with anxiety reported exercise as being the #1 most important component to helping with anxiety as well stress and depression.

Get regular massage. Like exercise, regular massage has been proven effective for stress, anxiety and depression.

Prayer and meditation. Remember prayer is communicating and connecting with your creator. The bible says we "are made in the image of God. God's spirit is love, forgiveness, peace, strength, grace, mercy, and so many other wonderful qualities that has healing power and when you pray that is what you are connecting with. Meditation, like prayer, helps to disconnect our minds from being bombarded with all the stuff of life. It's a needed mini-vacation that can recharge, give answers and calm our minds, bodies and spirit.

Set goals.. Goals keep us on track and moving forward. They can give us motivation and direction. I find putting them into categories like finances/career, health/physical, family, spiritual, etc with a timeline helps me best. BUT, don't aim for perfection and appreciate the journey. If you don't meet a goal, DON'T beat yourself up. Rather re-evaluate it and see if it's a reasonable goal and time frame.

If you need help setting and achieving your goals try this app.

Intimacy and sex. We all need this. In the book, "His Needs, Her Needs", the author and counselor found that these our some of our greatest needs for both sexes.

Welcome humor. A good laugh goes a long way.

Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.

Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.

Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.

Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

*Supplements that may help anxiety, stress and depression


Fish oil






Rhodiola roea

Camu Camu

St John's wart


* Consult with your doctor if you are taking a anti-anxiety or anti-depression medications and some vitamins and herbs can interfere. 

Also try these teas

Passion Flower



Valerian Root

Purposeful Thinking

Mark Kennon

I have seen people sabotage their health and happiness just by the way they think. The more I read, the evidence shows how important our thought life is to our general wellbeing as well as how we feel about ourselves and relate to others around us. It seems to matter much more then we may even be aware.

How we think can affect our health, our relationships, our finances and our growth in general. I read a book called Mind Over Medicine about a doctor that saw first-hand how a number of health issues were completely healed with placebos (fake medicine – sugar pills)!  

The head of a major cancer treatment center was asked the question what was the most important thing to a patient’s chance of survival? He responded saying “it’s how good their attitude is”.

Have you developed a bad habit of negative thinking?  If you feel you need help in this area, consider subliminal messages that have been used successfully by thousands of people to help them improve their moods empowered positive thinking, quitting bad habits etc. 

Clickhere to learn more.

We have all read and heard various comments about the power of positive thinking and having a positive attitude. It’s been shown that a smile and laughter cause positive physiological reactions that promote a healthier mind and body.

Thoughts form our attitudes so we have to be aware of them and choose them wisely. Physiologically our bodies respond to negative thoughts differently than positive uplifting thoughts. For example, our body responds to our negative attitude by releasing stress hormones which cause many adverse effects, such as lowering immune function, increasing abdominal fat, increasing insulin resistance and increasing blood pressure. It also increases cellular damage through an increase in free radicals. If that is combined with poor nutritional habits, it will increase your risk for developing cardiovascular and heart disease and premature aging that much more.

You are the master of your thoughts, which in turn create your attitude which ultimately affects your health, happiness and all areas of your life.

Want help in the area of encouraging positive thinking, clickhere

16 Actions to Take to Achieve Any Goal

By Entreprenuer

August 27, 2018

(updates from Defined-Life are in perenticies)

Goal setting is essential to living a life with purpose and meaning. Goals give our lives direction and focus, and help us stay motivated over the long term.

Nearly everything in life revolves around goals -- they encompass all of our plans for the future, all of our hopes, dreams and visions for what we want in life. And yet we often fail to reach our goals. That’s because we’re all human and can be easily distracted.

So what does it take to achieve a goal and see it become reality? Here are the 16 actions you can start taking today to ensure you achieve all the goals on your bucket list.

1. Consider your overarching goals.

Perhaps the most important question to ask yourself before you take on a new goal is: What do you want your life to look like, and does this goal fit in with that vision?

Goal setting should be part of your life’s journey -- it should be relevant and meaningful to you. Things to consider: How do you want to spend your waking hours? What excites you in life? What areas do you want to spend time learning more about? And what type of people do you want to hang out with?

Successful people agree that we become like the people we hang with and the books we read so choose to be aligned with your vision.

2. Get it all down on paper.

Writing your goals down forces you to crystalize what exactly you hope to accomplish. This simple act has a way of making your goal stick in your mind and gets your brain working on the details of making it happen. One study found that you are 42 percent more likely to achieve your goals if you write them down.

Don't let your goals be something that is "out of sight, out of mind".  Keep them where you will be reminded often like on your fridge or bathroom mirror.

3. Brainstorm what needs to happen.

You know what you want to accomplish; now you should begin strategizing what needs to happen to reach that vision. You’ll need to do some brainstorming to identify the main steps and tasks you need to accomplish along the way. Are there certain steps you need to prioritize? Are there any time-sensitive tasks that must be achieved in a certain order? Start determining what needs to happen when.

4. Come up with an action plan.

An action plan is the road map you can follow that will get you to your goal. This will help ensure you don’t miss any important steps. Think of this as creating mini-goals, breaking bigger objectives into smaller steps, until you have “bite-sized” chunks. By doing this, your goal will seem less daunting and more attainable. Be specific about what you want to achieve each step of the way.

5. Make it measurable.

Along with your action plan, you need to set benchmarks for yourself in order to ensure that each step you accomplish is steadily building up to your bigger vision. You’ll need to set milestones and make each mini-goal measurable, so you know if you’re getting off track.

This means setting deadlines that are reasonable, but also keep you moving forward. What is your target timeframe for completing the overall goal? Work backward from that and start setting target dates, which may be weeks, months or years from now.

6. Take action!

There is no time like the present. You’ve got to start somewhere, so dig deep, find your courage and go for it. Your goals will never happen if you don’t take action. It may seem scary to take that first leap. Maybe you’re still working on the details or are worried you’re not ready. Jump in, and you’ll start figuring it out as you go.

Go by the ready fire aim principle. Prepare (ready) but don't over prepare then take action (fire) because you can make adjustments (aim) along the way.  

7. Consider your talents and expertise.

Think about what it’s going to take to accomplish each of the tasks that make up your larger goal. This includes taking a hard look at your strengths and weaknesses. Do you have the skills and expertise necessary to accomplish all the steps?

Are there areas you’ll need to strengthen, or should you consider seeking help with some tasks? What areas are you most passionate about and which steps are your talents and abilities best suited to accomplish?

8. Delegate less important tasks.

If you have a big, far-reaching goal or dream, you're probably going to need help getting there. It’s important to build a complementary team and surround yourself with supportive people to help you reach your goals.

Do you have helpers or employees you can hand off tasks to? What about hiring a freelancer? Focus as much as you can on the areas where your abilities are the strongest, and find ways to delegate or seek help in those areas you are weakest in.

9. Build a success mindset.

Success in reaching your goals is often determined by mindset. A positive mindset is a “success mindset,” meaning you’re confident in yourself but also able to learn from mistakes.

Developing a positive mindset is paramount to surviving the ups and downs you’ll encounter along the way. It’s easy to get fed up and feel discouraged. A positive mindset helps you find the silver linings in the storm clouds, and enables you to visualize your goal so you can “see” yourself achieving your dreams.

10. Hold yourself accountable.

This is the part where you adult up, defining your responsibilities and making it clear to yourself (and anyone else who is on this venture with you) what your responsibilities are for achieving this dream.

A great way to hold yourself accountable is to share your goals with others -- so if you aren’t making steady progress, you’ll have to fess up. The idea is to take ownership in what you’re doing and keep yourself motivated to continue.

11. Find your inner motivation.

Keep your motivation high by setting goals that are attainable and relevant to you and your life. Making sure your goals are meaningful, realistic and timely will help you stay encouraged and give you an incentive to press forward. The best goals are those that connect with your intrinsic motivation; in other words, they are things you feel internally compelled to pursue.

12. Harness your inner worker bee.

Achieving any goal will require you to hone good habits and follow through on your responsibilities. Success doesn’t happen overnight -- it’s about making it happen, day in and day out. Developing good habits and learning techniques for being productive will help you stick to your plan.

Healthy habits, like getting enough sleep, eating well and taking care of yourself, will give you the energy and stamina you need. Productivity habits, like learning to prioritize tasks, work efficiently and stay focused, will make it much easier to reach your goals.

13. Seek feedback.

Feedback is critical to improving your performance and increasing your ability to achieve your goals. You have one perspective, but those around you may have another. Ask for advice from those you respect and trust.

Seek out constructive criticism and listen to what others are saying -- the good and the bad. Feedback is the cheapest and most powerful way to gauge how other people perceive how you’re doing. It’s an important tool to assess how well you’re meeting the standards you set.

14. Evaluate how the plan is working.

As you begin moving forward with your goals, take time to track how things are going -- is the plan working? Are you able to meet the deadlines and milestones you’ve set for yourself? Periodically reevaluate your goals, look to see where you’re lagging behind and start making adjustments accordingly.

15. Reset your goals if necessary.

Remember that change is part of life, and that means you need to be flexible. You may require an alternative plan if things aren’t adding up the way they should. Don’t become so focused on your goals that you forget what your larger vision is. Is it time to make some sweeping changes and alter your course? If so, better to do it sooner rather than later.

16. Take a moment to reward yourself.

It’s important to celebrate your successes each step of the way. Remember, this is about the journey as much as it is about the end goal. If all you do is fret about the future, you’ll surely hit burnout before you hit success.

Give yourself a pat on the back for all those little wins -- they add up. And when you reach a major milestone, take time to acknowledge it. This reinforces that what you’re doing is exciting and important, and gives you a chance to recognize those who have helped you along the way. Plus, celebrating your accomplishments will help keep you motivated and focused so you can keep going.

Would you like to get help in setting goals and keeping motivated, click here for an app developed by Brian Tracy.