How To Follow Through (& Set Goals That Matter)

I hear a lot of “failure” talk in my coaching business. Women will come to me after another failed attempt to lose weight. Another failed attempt to stick to a diet. Another failed attempt to strike work-life balance.

Which got me thinking about the concept of success and failure, and the clinical way in which we set goals and expectations for ourselves.

And I’ve realized that we’re going about it all wrong. It’s not the women that are failing, it’s the process they’re taking. 

You see, the standard way to set a goal is to think of a desired outcome (rather intellectually) and then take specific actions to get there. While being smart about goal setting is important, there’s a downside to being too strategic about the whole thing.

When we think too far ahead, and have a laser focus on how we’re going to achieve something in the future, we’re overlooking one of the most important aspects of success. That is: Will I enjoy the journey of reaching this goal?

If the answer is no, then you don’t have a hope of success.

Because successfully reaching a goal isn’t just about the outcome, it’s about enjoying the process that gets you there.

The key to staying motivated is to find joy in the journey. I don’t know about you, but counting calories, eliminating food groups or doing exercise classes that I hate is not going to motivate me to follow through on my health and fitness goals. If anything, it’s a one way street to failure.

But that’s the way we go about this whole goal-setting thing – we make choices that look good on paper.  It’s intellectual, but it’s not effective. And ladies, that’s what makes the diet industry a billion dollar business.

So What Can You Do Differently?

Instead of thinking about something you’d like to achieve and immediately asking how do I get there, start by asking why.

Why do I want to get to reach that goal?

Why do I want to make that change?

Why does this really matter to me?

Only after you’ve found your why, should you start on the how, which should be created in a way that’s realistic, sustainable and (most importantly) enjoyable.

Remember this: Goals aren’t reached overnight. Life is in the journey. Start with why. Build your own how.

Now I’d Love To Hear From You

Weigh in on this discussion by leaving a comment below.

With love,

JDW Signature

P.S. Are you ready to break through walls of self-doubt and commit to reaching your REAL goals, once and for all? Schedule a free 30 minute consultation with me via email: to schedule your free consultation.

Morning Routine Jennifer Dene Wellness

Take Back Your Mornings With This 10 Minute Routine

The early bird catches the worm.


But if that bird wakes only to dive, beak first, into social media, emails and caffeinated stress…well, perhaps it should have stayed in bed.

The exact time that you wake up is less important than the actions that you take immediately after waking.

So in today’s video I’m sharing the five habits that make up my morning routine. These actions help me feel more productive, more centered, and less frazzled for the day ahead.

This routine doesn’t take long (you can complete it all within 10 minutes) and it’s really easy to implement. Below the video I’m sharing some extra tips on how you can get started with each of these steps.

But before you press play I want you to think about your average weekday morning. Is your overall AM vibe one of relaxation and awakening? Or is it a mad scramble to get ready and out the door?

How would you like to feel at the start of each new day? Why would you like to feel that way?

What’s getting in the way of that?

While adopting new habits don’t always happen overnight — although, to be fair, this is one that could be — understanding why you’re making a change will help you follow through.

Once you’ve had a chance to watch I’d love to hear from you. So please stick around and join in the discussion at the bottom of the page.

To Recap, Here’s What We Covered

Habit #1 Appreciate The Act Of Waking

Even when I really, really don’t want to be getting up I put a smile on my face and say: “thank you for another wonderful day”. It’s a simple act that only takes seconds but sets the tone for a positive and grateful day ahead.

Habit #2 Drink Water

Room temperature is best, so leave a large glass of filtered water on the bench before you go to bed each night. Drink it all before that first sip of coffee or tea.

Habit #3 Read Something Inspiring

Reading is to the mind what exercise is to the body and prayer is to the soul. We become the books we read.”

Set aside 2 — 5 minutes to read something that energizes your mind. It might be a chapter from a book, a poem, a quote, a bible passage… It might be a positive note that you wrote to yourself the night before.

Habit #4 Make A 3-Point To Do List

This is even better to do the night before. Numerous studies have shown that we can only expect to achieve three main tasks each day, and adding more to the list makes us feel overwhelmed and decreases productivity. Choose the three big rocks that, if you can cross them off, will make you feel satisfied at the end of the day.

Habit #5 Move Your Body

Doing cardio before breakfast can actually help to boost your metabolism and burn fat. Which is cool, but the main reason that I do it then is to avoid getting a cramp from exercising after eating! Don’t sweat it if you don’t have time for a full workout, just repeat one move continuously for 60 — 120 seconds. This might be a plank, lunges or wall pushups. Anything to get the blood pumping.

Now I’d love to hear from you!

Do you have a healthy morning habit that you couldn’t live without? Let me know by leaving a comment below.

With Love,

JDW Signature

Live Boldly

How To Live Boldly & Increase Joy

When was the last time that you stepped outside of your comfort zone? 

Do you regularly have experiences that make you feel truly alive and inspired?

Have you forgotten how to live boldly and say YES to new opportunities?

While routine is important, to keep life buzzing along, it can be easy to get caught up in the humdrum of daily living. Sometimes we need to remind ourselves that we can do anything – be anything – if we just put our minds to it.

“There is enormous value in spontaneity, exploration, and living outside of your comfort zone.”  Click To Tweet.

And to live a life that you truly love you need to be excited, challenged, educated and inspired on a regular basis.

Which means reigniting the fire that allows you to live boldly and  burn brightly in everything you do.

And I want to help you do just that.

Today’s video will, hopefully, inspire you step out of your normal routine and embrace new experiences and opportunities with open arms. 

Once you’ve had a chance to watch, I’d love to hear from you.

What might you say YES to, this week, that will reignite your creative and adventurous spark?

Please join in the discussion by leaving a comment below.

This is the final video in my 7 part of my series: 7 Ways To Love Your Body & Life This Week. Catch up on all the previous videos here

7 Ways To Love Your Body (Cheat Sheet)

Just to recap, here’s your task for today:

  • Keep your eyes and ears open for new opportunities or experiences this week.
  • Before you automatically say no, consider saying YES!

Thank you so much for joining me here on Jennifer Dene Wellness. Together we can create a bright, healthy and purpose-filled future for ourselves, and the women that come after us.

With love,

JDW Signature

P.S. Don’t forget to download your Self Love Checklist. Here it is.