Last Updated on January 4, 2024

This guide is all about how to set intentions.  You can set intentions for fitness and health or overhaul your life.  I’ll also walk you through a powerful intention setting practice that will help you set intentions and boosts your chances of success because it’s coming from you.  : )

Do you struggle with motivation & consistency?

Do you vow to lose weight, eat healthy and exercise but struggle to follow through and make it happen?

You’re not alone. I did an Instagram poll yesterday and approx 85% of people admitted they struggle with motivation, too.

That’s why I’m sharing today’s episode of CCtv all about how to set intentions.

You’ll learn what intentions are, why they’re more motivational than goals, and then I’ll guide you through an intention setting process that pulls answers out of you. Intentions help motivate and build confidence because the answers you’re looking for come from you.



Whether you want to transform your body on the outside or focus on your physical or mental health – this practice will help you.

Watch today’s episode of CCtv to learn how to set intentions and boost your confidence and chances of success.



Intention setting is truly transformational and can help you get motivated – when you actually work it.

Setting intentions helps you get crystal clear about what you what and motivated to change your lifestyle.  I like to use it every time I want to get my s*** together.

I also like to use it with my coaching clients that struggle with motivation.  Especially those struggling to get motivated.

But before I get into the details – here’s a story of how I’ve used intention setting and the practice I’m about to share with you to change my life.




I first started this practice back in 2015.  I do it every year to gain clarity and motivation to change things that aren’t serving me.

2016’s theme became: ‘Go for it’ AKA ‘Feel the Fear and do it anyway.’ I used to struggle with self-sabotage and after using this practice 2016 was the BEST year of my life personally and professionally.  I found that taking care of myself made it A LOT easier to thrive at work… shocking I know.

At the end of 2016, a new theme emerged for 2017. ‘Find your smile.’  After being super successful, I was in a funk.  I couldn’t figure out why I was in such a weird mood. My energy was down and I was more emotional than ever.  Why wasn’t I happy?  What in the heck is going on??

I used this practice to figure that out… 2017 was brutal.  Lots of healing and dealing with personal family stuff from my past.  I was in a relationship that wasn’t working and I had to cut that off.  It was heartbreaking.  But I wanted to be a mom.  And he wasn’t the one…

I did my powerful practice again at the end of 2017… and a new theme emerged.

2018 would be the year to ‘Heal my heart and Focus on my Mental Health.’

After 10 years helping others, I felt it was a time for me to cut back and give myself the love I’ve been pouring into other people.  And I did.  Even though I felt like the Universe was plotting to kill me.

2018 was especially hard because my back injury from my car accident got worse.  I was in pain a lot.

I couldn’t workout as much.  The people I hired to help me develop my site screwed a lot of things up. Right when I was about to launch it last year, I was learning I had to rebuild it completely from scratch.  I wasted thousands of dollars and months of hard work.  I was devastated and embarrassed.

A few months later, I had a miscarriage.  I wanted to be a mom more than anything and that was particularly hard. I fell into a deep depression.  But I did the best I could to grieve as my body and mind healed.  It wasn’t easy.  

I feel the stress from my site was the reason I had the miscarriage so I stepped away from it.  I had to.

This practice helped me refocus and snap outta my funk when I did it again in October.  It helped me fall back in love with yoga and nature walks again.  It made it easier to deal with my friend passing away unexpectedly, too.

Enter 2019, when my intention became “Do your Best”.  Setting this intention allowed me to stop forcing and start flowing… and guess what?  My anxiety went away.  My stress levels dropped.  I stopped stressing and started having FUN for the first time in a long time.  I kept working on myself while dealing with devastation.  And even though I was down, I was finally able to do the things hard things I had avoided in 2016, 2017, and 2018…

The things I wasn’t ready to do before.

Things I knew I needed to do but avoided because I was afraid.

Afraid of change.
Afraid I was going to fail.
Afraid I was going to be judged.
Afraid of disconnecting from social media to focus on healing myself.
I was afraid of how it would affect my business.
I was afraid people wouldn’t respect the boundaries I set in place.
I was afraid I wouldn’t stick to the boundaries I set in place.
I was afraid of being lonely because I knew I’d have to cut a lot of toxic people out of my life… including family and friends.

I didn’t want to do a lot of things…  But I did it anyway.

It wasn’t easy, but healing is a process and there’s no right or wrong way to heal.

Magic did happen though…
I could breathe again.  I found my smile.
It got a lot easier.
I stopped caring about what people think.
I felt reconnected to myself.

Now the empty cup I was pouring from feels full again.

I thank God and this powerful practice for helping manifest the courage to actually do it.  And I’ve been doing it every year since.

It helps you have your own back and want to take care of yourself even if you don’t feel like it.

And let’s face it, babe…


Whether it’s your weight, your body, health, relationships, financial situation or _______________ (fill in the blank)…


It always does.
It always will.
It’s the Universe testing you to see how bad you want it.

To see how serious you really are.

A test that most people fail, get discouraged and stop before the miracles happen.



That’s why this guide to set intentions is so damn powerful.

It wakes you up.
It opens your eyes.
It gets you inspired.
It makes you feel motivated.
It pulls a plan to change your life out of you… versus forcing it onto yourself.

If you’re struggling with self-sabotage, self-esteem, commitment, and feeling like you’re not living in your truth THIS PRACTICE WAS MADE FOR YOU.

A powerful intention-setting practice for clarity and motivation to change your life


This practice helps you gain clarity and helps you set goals and intentions that make you feel more motivated about changing.  You can do it whenever you need a motivational boost.


How to Set Intentions


Get a notebook, journal, or stack of paper and a pen. Then find a quiet spot away from distractions. BONUS POINTS if you make yourself some lemon water or tea, first.

To set your intentions, write your answers to the following questions.  For this to work well, you physically have to put pen to paper.  Writing helps tie your mind to your body to reinforce your intentions better.




    • Where are you at and what can you learn from it?  This helps you pinpoint where you’re at and why you’re there.  Once you know why you’re where you are, you can find opportunities to change.  Look at this from a place of outsmarting yourself.  Because you already know what’s wrong and how you got there, only you know how to outsmart yourself to change.
    • How do I want to feel?  Focus on feeling instead of ‘looking’.  SO MANY PEOPLE want to look a certain way, instead of how they want to feel.  But looking intentions ignites comparison, perfectionism, and self-sabotage.  Instead, shift your intentions to how you want to feel in your body.  Do you want to feel confident, energized, vibrant, sexy, healthy, calm, peaceful, etc?  NOTE:  You control how you feel and you can think yourself into feeling how you want regardless of how you look.  This makes it A LOT easier to get motivated.
    • What people and things (including food, drinks, & other consumables) in my life are (TRULY) important and make me feel the way I want to feel?  Think about the things that will help you get closer to where you want to be and make you feel good.
    • What people and things in my life (including food, drinks, & other consumables) are making it difficult for me to experience what I want?  Think about the things you’re consuming and people you’re around that make it harder for you to get where you want to be.
    • What can I do to eliminate & avoid the things that are keeping you from feeling your best?  What can you do to set yourself up for success?
    • What can I do to take better care of myself?  What can you do to start feeling the way you want to feel?  What are you already doing that makes you feel good that you could do more of.
    • What will I commit to doing to feel and experience what I want?  Turn your intentions into plans to get the results you want.

The answers you pull out of yourself will let you know EXACTLY what you need to do.

You can do this practice whenever you want, as often as you want, annually, quarterly, monthly, etc.

You can use this practice to get motivated to do anything.  You can choose a specific theme like ‘fitness’ or ‘finances’ or you can use it to access your entire life.

But, it only works if you work it.  I hope in some small way that I inspired you to work it.

Did this help you?  Are you inspired?  Are you excited for the new year?

Let me know what’s on your mind in the comments below.  I love to hear what you think.

Big love

Your Coach, Biggest Cheerleader, and Soul Sister


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