How to Conduct Your Own Personal Annual Review

Conduct your own personal annual review

Taking the time to review your progress on your goals from this year will help you accomplish even more next year.

If you work or have worked in a corporate environment, then you are familiar with the annual review process. Depending on your specific job and company, sometimes these annual reviews are helpful, and sometimes they are a big waste of time.

The key to having a successful annual review is that it be personal and relevant to you.It should give you feedback on what you’re doing right and what you need to improve upon. It should provide clear direction on what action steps you need to take to your reach your goals for the next year.

Why Conduct a Personal Annual Review?

While we’re used to annual reviews in our professional lives, most of us are not accustomed to doing this sort of audit with our personal lives. Yet, I find it to be one of the most useful tools in helping me create the happiest, healthiest life possible measured in my own terms of success.

It’s a simple and effective way to see if my actions aligned with my beliefs and desires.

One of my mentors, Chris Guillebeau, was the first person to turn me on to conducting a personal annual review, and he provides excellent resources for how he does his.

Unfortunately, last year I failed to do a review and plan for 2011. However, you can see an example of this with my 2009 annual review.

My Annual Review Criteria

While my annual review is similar to Chris’s, I break mine down more.

First, I divide my goals into eight categories:

  • Professional Goals
  • Relationship Goals
  • Financial Goals
  • Diet and Nutrition Goals
  • Exercise and Fitness Goals
  • Volunteer and Service Goals
  • Spiritual Goals
  • Home Goals

Then, I evaluate my goals in descending order of importance. So the most important goals for the year are at the top, the least crucial goals are at the bottom. Next, I ask myself the following questions with each goal:

  • How did I do?
  • What did I learn?
  • How can I apply the findings to help me move forward or improve upon my future goals?

This year, I also tweaked my review method by adding some evaluation grades for the, “How did I do?” question:

  • Fail
  • Not Good Enough
  • OK
  • Kudos
  • Nailed It

Here’s an example:

Professional Goals

Get a New Job – Nailed It

While I loved (and still do) WebMD, I reached a plateau. It became clear that it was time for me to move on. I learned that just because my skills were not appreciated and utilized at one company did not mean that they were not valuable skills. When I found a company that looked like a good fit, and I submitted my resume, they responded back enthusiastically. It was a refreshing reminder on several levels:

  1. If you’re unhappy or feel stuck in your job, attempt to make it better. If that effort goes nowhere, create an exit strategy.
  2. Always believe in yourself.
  3. Seek job opportunities that reciprocate your excitement to work together.

(If you were wondering, I am now a copywriter for Ignite Health.)

Enroll in the Holistic Health Coaching program at the Institute for Integrative Nutrition – Nailed It

I’m learning so much from school, and I’m glad I started when I did. Being enrolled in school is helping me move forward with other professional goals.

Again, these are just a couple of examples. Next post, I’ll share my full annual review for 2011.

Until then, I’d love to hear how you handled your own personal annual review. What did you discover?

Posted in Career Goals, Diet and Nutrition Goals, Financial Goals, Fitness and Exercise Goals, Goals, Home Goals, Life Lessons, Relationship Goals, Spiritual Goals, Volunteer and Service Goals | Tagged , , , , , , , , | Leave a comment

Maximize Your Energy With This One-Week ‘Super Foods’ Meal Plan, Grocery List and Recipes

I’m so pleased that my posts, “One-Week Pescetarian Meal Plan, Grocery List and Recipes” and “My No-Dairy Diet Experiment (With Accompanying Hellacious Meal Plan)” have helped so many people. While I have not crafted as many of these posts as I would like, here’s a new one that is much overdue.

This time, I’m proud to introduce a week of meals based on “super foods” that will increase your energy, vitality and immunity naturally. Below you’ll see the meal plan, grocery list and recipe links. You can also find this post and other meal plans under the Free Tools for Diet and Nutrition Goals at the top of the page.

Special Note: If you find yourself tired all the time and are looking for a healthy way to improve your energy, sign up for my free 90-minute teleclass tonight, Thursday, Oct. 27, 2011 at 6 p.m. PST. It will equip you with concrete steps and action plans that you can put into practice immediately to dramatically boost your energy naturally and motivate you to make the most of your day. Learn more and sign up here.

As I’ve mentioned before, the best way to stick to any kind of diet is to plan ahead. That’s why I try to plan our family’s meals ahead of time on Sundays.

I know it may seem like a hassle at first, but planning your family’s meals ahead of time actually saves you a ton of time through the week, especially when you’re juggling work, family and a side hustle or passion project.

Please feel free to adjust the recipes and snacks to your preference. Enjoy!

Here is the accompany grocery list of super foods and other ingredients you’ll need for the super foods meal plan. Just click on the image to print out the list separately.

Super Foods Grocery List

And here are the links to the accompanying recipes:

What did you think? I’d love to hear how you you felt after trying this meal plan for the week!

Posted in Diet and Nutrition Goals, General Health Goals, Goals | Tagged , , , , , , , , , | Leave a comment

The Breakfast Smoothie Recipe That Will Replace Your Morning Cup of Coffee

Berries and Greens Breakfast Smoothie (Photo by Laura Lee Bloor)

This breakfast smoothie recipe will be the only one you ever need.

Most days, I enjoy a cup of coffee. It’s a comforting morning ritual. I have one 12-ounce cup with one sugar and one cream.

While I love my morning cup of coffee and believe in its health benefits, I don’t like the idea of becoming dependent upon caffeine to start my days. So, I started looking for other morning beverages that would give me an equivalent energy boost.

It was during this time that I discovered the almighty breakfast smoothie.

I used the think smoothies were unhealthy, especially most of the Jamba Juice ones because they’re pumped full of so much sugar and little real fruit.  Plus, how could a smoothie keep anyone full for more than an hour?

That was until I started making my “berries and greens” breakfast smoothie. Not only is it a meal in a glass and keeps me full all the way to lunch, it also gives me as much – if not more – energy as my usual cup of coffee.

See my breakfast smoothie recipe below.

The secret to a hearty smoothie is protein, and leafy greens pack more protein than most people think. The Greek yogurt is a good source of protein, too. The rolled oats I add have lots of fiber, which help to keep me full. I get tons of energy from all the vitamins and minerals in the variety of fruits, veggies and seeds.

Another perk is that if you’re running late, you can easily take it with you to go.

Try it for yourself:

My Berries and Greens Breakfast Smoothie Recipe

Makes 1 large smoothie or 2 small ones.

Time: 5 to 10 minutes

Ingredients: 

  • ½ cup Greek yogurt
  • ¼ cup rolled oats
  • 1 handful of blueberries
  • 1 handful of sliced strawberries
  • 1 handful of shredded carrots
  • 1 handful of spinach or kale
  • ½ cup orange juice
  • 1 tbsp. hemp seeds
  • 1 tbsp. chia seeds
  • 3 to 4 tbsp. honey

Directions:

Blend all ingredients in a blender until smooth.

Frozen berries work just as well as fresh. Also, feel free to add, substitute or subtract fruits and veggies, as your palate prefers.

Helpful cleaning tip: After you pour the smoothie, fill the blender with a cup of water and pulse it a few times. This will prevent seeds from sticking, saving you annoying scrubbing and cleaning time later.

What did you think?

Reminder: Don’t miss my first, FREE teleclass, “How to Naturally Increase Your Energy,” at 6 p.m. PST, Thursday, September 29, 2011. For more information, click here.

Posted in Diet and Nutrition Goals, General Health Goals | Tagged , , , , , | 6 Comments

Back-to-School Time: Could You Use an Energy Boost?

Photo credit: iStockphoto

Dreading back-to-school season? Learn how to naturally boost your energy in my free teleclass coming soon.

It’s back to school for kids tomorrow, but I’ve been back in school for several months now.

In May, I started my holistic health coaching program through the Institute for Integrative Nutrition, and about one month ago, I signed up for Pam Slim’s 30-Day Power Teaching Challenge classes.

I’ve never taught a class before, and I’ve always wanted to work with Pam, so I jumped at the opportunity.

Introducing My First Free Teleclass

One of the most common questions I hear from friends and family is, “Why am I so tired all the time? I wish I had more energy.” So I decided to create my first free teleclass around that.

The first teleclass will be at 6 p.m. PST (9 p.m. EST), Thursday, September 29, 2011. After that, it will repeat at the same time on the last Thursday of every month.

Go here for more detailed information on the class.

I know I have struggled with this off and on for years. Thanks to what I’ve learned and implemented through my health coaching program, I have made significant, lasting changes that have dramatically improved my energy.

It has made such an amazing, transformative difference that I want to share with everyone what I’ve learned so that you, too, can revamp your energy and accomplish more every single day.

Whatever your intentions are — escape from your cubicle job, build your business, spend more quality time with family and friends — having more energy will help you reach those goals faster.

What would a life full of energy and vibrancy look like for you?

How the Teleclass Will Work

I decided to go with a teleclass format to better accommodate our busy schedules. With a teleclass, students can attend from anywhere. Here’s some of what I’ve developed so far:

  1. Conduct an energy audit. I’ll find out where your current energy levels are so we know how to get you from point A to point B.
  2. Learn all the energy-promoting habits. We’ll go over all the tools you need to create optimum energy and avoid exhaustion and burnout.
  3. Create simple, easy action plans. These in-class action plans will be your guide to overcoming obstacles and ensuring you incorporate these energy-promoting habits into your daily routines.
  4. Get feedback. At the end of class, you have the opportunity to signup for a free follow-up session with me. I’ll check back with you in one week to see how it went and what tweaks we can make to keep you functioning at your best.

What do you think? What else would you like to learn and take away from this class?

Thanks for your help, and if you want to stay updated on this class, please sign up here, or click the FREE Monthly Teleclass link at the top of the page.

Posted in Diet and Nutrition Goals, Fitness and Exercise Goals, General Health Goals, Goals, Habits, Happiness Goals, Life Lessons, Productivity Goals, Stress Management Goals | Tagged , , , , , , , , , , , | Leave a comment

The ‘Wonder Drug’ You Need That Few Doctors Prescribe

The Wonder Drug You Need That Few Doctors Prescribe (Photo by iStockphoto)

Yes, a "super drug" really does exist ... it's just not a pill. (Photo by iStockphoto)

If you knew something was available to help you reduce your risk of cancer, heart disease, diabetes, obesity, Alzheimer’s disease and a host of other illnesses, would you take it?

(Of course!)

Awesome! Well then have I got some titillating news for you: Something like that does exist!

It’s called E-X-E-R-C-I-S-E.

Exercise is such a powerful prescription that it even helps cancer patients reduce their side effects from treatments and their risk for cancer recurrence, as you can read more about in this WebMD news article by Moira Dower. (Quick disclosure: I work for WebMD.)

So, if exercise is such a super drug, why aren’t more doctors prescribing it and why aren’t more people taking it?

What Is Exercise?

Well, for starters, most doctors actually do tell us to exercise if we’re overweight, but that’s about as far as the conversation goes. For many of us, if our blood pressure or cholesterol levels are high, the doctor recommends that we eat less and move more. The doctor also typically follows that with a barrage of prescription medications to choose from that will help us lower our blood pressure or cholesterol levels.

Now before you take the path of least resistance and hop on the statins bandwagon, stop and consider: What picture comes to mind when you hear the word exercise?

Do you visualize Olympic athletes sprinting down a track? A group of kids playing volleyball on the beach? Sculpted men and women grunting and lifting weights at a gym?

Don’t fall victim to the notion that exercise equals sports.

Too often people think exercise has to be a grueling, sweat-dripping, breath-stealing marathon session. If your goal is to be on a professional sports team or look like Jillian Michaels, then yes, that’s probably what your workouts should look like. If your fitness goal is just to be healthy, it’s time to redefine your definition of exercise.

Redefining Exercise

Did you notice in the news article that the medical officers included activities like “heavy cleaning” and “mowing the lawn” as exercise?

That’s right, half the time, exercise is crap you have to do anyway.

The other half of the time, think about activities you enjoy that don’t revolve around eating or drinking with friends. (Because I know that’s hard for me, here are a few examples):

  • Playing outside with your kids
  • Walking the dog
  • Cooking that requires a lot of prepping and chopping
  • Gardening
  • Dancing
  • Getting sexy with your significant other

For more fun exercise ideas, see this slideshow on Self.com.

The more you learn to make exercise fun and simple, the easier it becomes to make it part of your daily prescription for a long, healthy and happy life.

What are your favorite fun, easy exercises?

Posted in Fitness and Exercise Goals, General Health Goals, Goals, Habits, Happiness Goals | Tagged , , , , , , , , , , , , , , , , , | Leave a comment