Wow!! What a fabulous response to the 52 Weight Loss Missions logo survey!

We’ve had around 650 votes – many of them wonderfully detailed and insightful. Thank you so much for the time and thought you’ve put into helping me choose a logo for my new product. I’m so grateful!

I’m also ridiculously excited about this product. It’s the culmination of everything about losing weight I’ve learned in my psych degree, life coaching training, and happiness thesis research – not to mention months of research and years (um, decades?) of my own experience with diet, exercise and mindset.

The Winning 52 Weight Loss Missions Logo

Now I feel even happier that I’ve got a logo that resonates with so many of you. And the winner, by a long, long way, is: Logo 1! (The pie chart above shows the breakdown of responses.)

I also took on board comments about the 52WLM girl’s nose. So here she is, new and improved after her um, nose job!

If you liked one of the other logos, I hope you like this version better.

The logo was created by Kim Schwede, who is also responsible for the 52 individual mission icons you see here. I absolutely love her work! She’s beautifully captured the sense of fun I’ve tried to bring to a usually humorless challenge.

The 52 Weight Loss Missions Prize Winners

It was terribly hard to choose among all the wonderful comments, but I asked the Get Organized Wizard Team to help, and we’ve selected:

• Paula
• Sharon Katzevman.

We’ll be in touch soon with details of how you guys can download your 52 Weight Loss Missions Action Pack. Just in time for a great start to a svelte 2012!

And to everyone – thank you again for your fantastic feedback!

Related posts:

1. BRAND NEW ‘52 Weight Loss Missions’ Logo Survey [I’d love your feedback! And there are cool prizes.]
2. 52 Weight Loss Missions: FREE Sample, Plus Kindle e-Book & iPad App Now Available
3. Announcing The Design Your Life Logo & Winners

52 Weight Loss Missions: A Radically Different Approach

For most of us who struggle with weight loss, the problem isn’t what we don’t know, it’s what we don’t do.

This is where 52 Weight Loss Missions is unique. The program:

• Includes 52 action-based missions
• Focuses on actions that are smart and strategic
• Covers diet, exercise and mindset
• Helps you change the path of least resistance so eating, moving and thinking right get easier
• Draws on psychology and life coaching to help you win the mental battles
  
• Uses a range of cool tools to keep you committed and accountable
• Offers hundreds of practical ideas and strategies
• Is succinct and easy-to-read – 100% fluff-free
• Rewards you for taking action.

Which Logo Do You Like, And Why?

I have three potential logos for this new product – and I’d really appreciate your feedback on which one you like best, and why.

(By the way, the logos might seem a bit girly because my research tells me it’s mainly us girls who struggle with this stuff. But the program content is gender-neutral. And if you guys want one, Ill do a dude version just for you. )

Logo 1

Logo 2

Logo 3

Cool Prizes

I’ll pick two commenters to receive a copy of the 52 Weight Loss Missions Action Pack as a prize. The Action Pack includes 52 Weight Loss Missions plus a range of interactive materials including a Workbook, Journal, and Planning Tools.

Want To Know More?

If you want to know more about 52 Weight Loss Missions:

• Subscribe to the Get Organized Wizard blog
• Sign up for the Get Organized Wizard monthly newsletter.

I’ll let you know about special introductory offers and I’ll also announce the winners in both places.

Thank You!

I really appreciate your feedback. And good luck!

Leave a comment on this post to tell me which logo you like best, and why.

Related posts:

1. 52 Weight Loss Missions Logo Survey – Results & Winners!
2. 52 Weight Loss Missions: FREE Sample, Plus Kindle e-Book & iPad App Now Available
3. NEW ‘Design Your Life’ Logo Survey: I’d love your feedback! [There’s a fab prize…]

You know what always surprises me? The number of young (by which I mean, not elderly or infirm), able-bodied people who stand on escalators.

Why do they suddenly stop moving? Did they deposit a coin? Are they on a ride?

If everything today is about instant gratification, speed and short attention spans, then why does the lounge-on-the-escalator phenomenon persist?

I never ‘ride’ escalators, preferring to get exercise (great for the glutes), save time, and avoid the bad karma of blocking other people.

And I’d like to invite you to join me. Come on, gang!

If there are stairs, let’s use them. If there’s only an escalator, let’s keep moving.

We’ll:

• Save time
• Feel more energetic (standing around can be an energy-drainer)
• Burn calories (285 calories per 30 minutes for a person weighing 150 pounds [68.04 kg])
• Possibly motivate others.

So how about it?

Leave a comment if you’re willing to commit to abandoning escalators with me. Maybe we’ll even start a movement. *chuckles’

[Image by trentroche]

Related posts:

1. Get Organized For Spring: Join The 30-Day Organize-athon!

I spent this past week with the worst bout of flu I’ve had in years – sweats, shivers, watering eyes, headaches, the works.

But I’ve made a pretty speedy recovery and I actually feel as though it’s done me some good – I feel rested and freshly motivated. And I think that’s largely because I was able to relax and recuperate. Which was possible thanks to a little organization.

If you want to make sure a dose of something nasty doesn’t wipe you out, use these tips to get organized for being sick.

1. Have basic supplies on hand

It’s smart to keep general cold and flu supplies in the bathroom cabinet, especially during the cold months.

I prefer to let nature take its course so I avoid antibiotics and fancy cold and flu formulations, but choose what’s right for you. And be sure to check the expiry date on all your medications.

I keep these in the bathroom cabinet at all times:

• Vicks/menthol
• Sore-throat lozenges/gargle
• Lotion-infused tissues
• Aspirin.

Make your own list and stock up so you’re prepared for those inevitable colds and flus.

2. Perform work/home triage

As soon as a nasty bug gets you, you need to perform task triage.

Work tasks

What do you need to take care of for the coming week? Look for important matters that need to be handled to avoid problems or stress later on.

If you can ask an assistant or colleague to help with these items, great. If not, do them yourself quickly. Even though you feel lousy, it will be worth the effort.

Work tasks that need to be dealt with before you can turn to getting well could include:

• Rescheduling appointments
• Creating an out-of-office email/voicemail message
• Advising clients/managers of delayed project delivery
• Postponing actions or tasks and letting relevant people know
• Completing actions or tasks that can’t be postponed.

Home tasks

What do you need to take care of for the coming week? Here again, focus on pressing matters that need to be handled to avoid problems or stress later on.

If you can, ask a family member to help you out; if not, get through the essentials quickly so you can buy yourself recuperation time.

Home tasks that you need to address before you can turn to recovery could include:

• Paying bills that are due (once you’re well, consider organizing your bill payment)
• Rescheduling deliveries or appointments
• Ordering essential supplies online
• Asking neighbors to help with the kids’ pick-ups and drop-offs
• Handling any school requirements – such as notices to be signed.

3. Take responsibility for your own rest and recuperation

If you have basic supplies on hand and you perform task triage as soon as you succumb to sickness, then you stand a good of chance of getting well quickly.

My philosophy is that just because you’re sick, you don’t have to be miserable. Unless you’re 7 and you have a doting parent at your beck and call, it’s unlikely anyone is going to be pampering you and helping you feel better. Sadly, in the adult world, that’s now your responsibility. Your body is down for the count – use the time to look after yourself.

Here are some of the things I comfort myself with when I’m sick:

• Cozy, non-scratchy waffle blankets
• Lotion-infused tissues
• DVD box sets (unchallenging comedy series, or comforting English detective series like Miss Marple)
• Garlic pizza (my local pizzeria delivers and adds extra garlic if I ask).

These are the things I use to maximize my rest and feel better fast. Your preferences will be different – do what works for you.

Whatever you do, though, don’t feel sorry for yourself – feel better!

[Image: by TheGiantVermin]

Related posts:

1. Get More Done With This Mindset Shift
2. Get Organized For Fitness [Mission #38]
3. Create Your ‘Organized Life Morning Routine’ [Mission #21]

Last week we organized your diet – this week we turn to exercise.

Do you wish you could be one of those people who exercises consistently? You can be!

A big part of the challenge of having a workable fitness plan is getting organized – which we’re just about to do. Once you’ve covered that, the battle is half-won.

Remember: you only need 30 minutes for the basic mission. Extended Options are below.
If you’re new, you might like to start here -> 52 Organizing Missions.

Get Organized Mission #38:
Organize Your Exercise

Step 1: Choose Your Fitness Activities (10 minutes)

To start with, let’s decide on your fitness activities.

Here are two tips for choosing suitable activities.

1. Choose fitness activities that are pleasant

You may prefer to gnaw off your own arm than do group fitness classes at the gym. This is a subtle sign not to choose such activities.

On the other hand, the thought of early-morning walks may strike you as vaguely non-repellent. Give these a go.

2. Choose fitness activities that are convenient

Life doesn’t usually stop to accommodate your exercise program, so it’s smart to choose fitness goals that are convenient to achieve.

The further you have to drive or walk, the greater the expense, and the more equipment you need, the higher the barrier you have to scale every time you exercise. If you have any doubts about your motivation, you might prefer to opt for convenient exercise over more onerous choices.

Bearing in mind these points, choose from these or other fitness activities:

• Walking
• Jogging
• Running
• Weight training
• Stationary cycling
• Outdoor cycling
• Sports (tennis, squash, soccer, etc)
• Personal training
• Gym classes
• Dancing
• Boxing
• Exercise DVDs.

Step 2: List Your Fitness Supplies (10 minutes)

Good! Now let’s make a list of any accoutrements you need to buy.

For instance, you may need to get yourself:

• Exercise clothes
• Appropriate shoes
• A bag for your stuff
• A water bottle
• Towel(s)
• A jacket for cold/rainy weather
• Equipment (racquet, skipping rope, weights, etc)
• An iPod with motivating music
• An exercise diary
• Exercise DVDs
• An exercise mat.

Before your first scheduled exercise session (see next step), be sure to pick up these supplies.

Step 3: Schedule Your Fitness Activities (10 minutes)

This is a crucial step, so don’t neglect it!

First, decide:

• How often you’ll exercise – eg 3 times a week
• For how long you’ll exercise – eg 40 minutes per workout
• When you’ll exercise – eg Mondays and Fridays at lunchtime (12.30), Wednesdays after work (6pm).

Next, schedule these sessions into your diary, Google calendar, iPhone, Outlook, whatever you use. If a PA looks after your diary, get them to enter the sessions.

Guess what? These workout sessions are now appointments that need to be honored every week. Respect!

And you’ve done it. You’ve organized a simple and achievable exercise plan for yourself. These 3 steps have set you up well to get started, stay motivated, and achieve your fitness goals.

Dos & Don’ts

• Do see your doctor for clearance if you have any medical issues, haven’t exercised in a while, or want to start something different.
• Don’t feel guilty about taking time for exercise. If in doubt, ask loved ones if they’d rather live with a fit, happy you, or a cranky, unhealthy you.

Extended Organizing Mission Options

Want to go beyond this 30-minute organizing mission?

• Do the mission as a family. You don’t have to actually exercise together – unless you want to! – but you may find it encouraging to complete the steps together.
• If you have more time available, head out to the store and get those fitness supplies now. Getting set up with everything you need can really give your motivation a boost.

Ready, Set, Go!

Remember – move quickly, act fast, don’t overthink.

Start The 30-Minute Timer

Before You Go: Check In!

Please add a comment to say you’ve completed this week’s Get Organized Mission and you’re keeping your commitment.

And see you back here next week!

Track Your Progress: 52 Organizing Missions Workbooks

Same great missions, now in lovely printable workbooks. Each mission includes a fully interactive:

-  Planning Worksheet
-  To-Do List
-  Success Journal.

Learn More

Related posts:

1. Get Organized For Nutrition [Mission #37]
2. How to be Organized in 2009: Day 2 – Health & Fitness
3. Organize Your Fitness: How To Create A Super-Simple Interval Training Playlist

Whether our goal is weight loss, better health, or more energy, most of us would like to improve our diet and eating habits.

When upgrading your diet, a little time spent getting organized can turbo-charge your efforts and reduce your reliance on willpower. So let’s get organized now!

Remember: you only need 30 minutes for the basic mission. Extended Options are below.
If you’re new, you might like to start here -> 52 Organizing Missions.

Note: By ‘diet’ I mean the food you eat, not a restricted plan of culinary deprivation that makes you feel cranky and your friends’ heads look like giant balls of chocolate.

Get Organized Mission #37:
Organize Your Diet

Step 1: Choose Your Diet Goals (5 minutes)

First up, let’s organize 2 or 3 dietary goals as a starting point. Once you’ve got these working for you, you can add more. But don’t sabotage yourself by taking on too much too soon. Aim for progress, not perfection.

For instance, you might choose 1, 2 or 3 of these, or your own, diet goals:

• Eat less fatty food
• Eat less fried food
• Eat less dairy
• Switch to low-fat dairy
• Eat less fast food
• Eat less sodium
• Eat less sugar
• Eat less refined carbohydrate
• Eat more vegetables
• Eat more fish
• Eat more legumes
• Eat more fruit
• Eat more grains
• Eat more fiber
• Eat smaller portions
• Drink less alcohol
• Drink fewer sugary drinks
• Drink more water.

Step 2: Detox Your Space (10 minutes)

You knew this step was coming, right?

It’s time to clean up your food act and get rid of stuff that undermines the diet goals you just set. For instance, if your goal is to eat less fatty food, then you may decide to evict cookies, cakes, chips, etc, from:

• The pantry
• The fridge and freezer
• The car(s)
• Your office
• Your secret stash (did you think I didn’t know?).

If you really want something, you’re the boss of you, and you can always go get it.

But having it within arm’s reach is not a very organized way to approach your new diet goal.

Step 3: List Your Supplies (5 minutes)

Now let’s make a list of foods you need to buy.

Start with foods you’ll need in order to achieve your ‘eat more’ diet goals. For instance, if you want to eat more vegetables, add vegetables to your list.

HINT: Choose things you like – it’ll be easier to begin well and kick-start your motivation. Don’t buy spinach if you’d rather eat crushed glass. Choose asparagus, mushrooms, snap peas, whatever.

Next, add foods to replace any ‘eat less’ foods you just banished from your kitchen. See if you can choose something similar, so that you’re still scratching the same itch.

For instance, try:

• Frozen yoghurt to replace after-dinner ice cream
• Rice crackers/air-popped corn to replace chips while you watch TV
• Flavored mineral water in a martini glass to replace your mid-morning cocktail.

When you next go shopping, be sure to stock up on these supplies.

Step 4: Set Up Your Monitoring System (10 minutes)

Finally, let’s consider how you’ll monitor your diet-goal progress.

For instance, you could:

• Keep a food diary – on paper, online, using an iPhone app – whatever appeals
• Make a chart for the fridge door
• Do a nightly check-in with your diet buddy
• Leave a daily or weekly comment on this post to let me know how you’re doing.

Choose your system now – and commit to it!

By completing these 4 steps, you’ve organized yourself well to make real, sustainable changes to your diet – bringing you weight loss, health, energy or whatever other benefits you want.

Dos & Don’ts

• Do aim for changes you can stick with. Save yourself the stress of extreme change.
• Don’t deprive yourself of foods you really love. Look for foods you can live without. Start there.
• Don’t worry about slip ups. Every single human being makes them. Start every day afresh.

Extended Organizing Mission Options

Want to go beyond this 30-minute organizing mission?

• Include the family. Choose individual goals, then do steps 2, 3 and 4 together. Clean out the house as a family, create a shopping list for everyone’s goals, and decide on a family monitoring system.
• If you have more time available, head out to the store and get those supplies now. Being prepared will be a nice boost to your motivation.

Ready, Set, Go!

Remember – move quickly, act fast, don’t overthink.

Start The 30-Minute Timer

Before You Go: Check In!

Please add a comment to say you’ve completed this week’s Get Organized Mission and you’re keeping your commitment.

And see you back here next week!

Now available: 52 Missions Home Organizer – Organize your home and your life in just 30 minutes a week!

Related posts:

1. Get Organized For Fitness [Mission #38]
2. Set Yes Priorities – And Know When To Say No [Get Organized Mission #35]
3. Get Organized Mission #50: Get Rid Of Debt

I’m going to make 12 fresh starts in 12 life areas over the next 12 days.

I don’t expect to succeed at everything, but I want to give a bunch of things a try. Join me!

Day 1: Personal Development

My Day 1 Fresh Start was to raise my weights in Body Pump class for biceps and shoulders.

Report:

✔ Shoulders

✔ It was only a 45-minute class and we didn’t do biceps – but I compensated by using weights for the lunge track. I figure I deserve a tick for that!

Day 2: Health & Fitness

Today my fresh start is from category 2: To give up something. I’m giving up Smith’s Cheese & Onion Chips – at least for September.

I don’t usually believe in giving up things you love, and I find that with most things a morsel a day keeps the bingeing away.

But this addiction has become a little extreme, so I’m happy to try the turkey from the fridge.

I’ll let you know how I go tomorrow – when I’ll make my third fresh start – in Career & Business.

What About You?

Think of your own Health & Fitness goals and plans. In what area could you:

• Start something new – or try something you haven’t done, eaten, read, or experienced before
• Give up something – maybe a habit that undermines you or an obligation that weighs you down
• Do more of something – be specific about ‘more’, but don’t be overly-ambitious
• Do less of something – be specific about ‘less’, but don’t be overly-ambitious

I hope you’ll choose something and join me!

Image: http://www.flickr.com/photos/a_mason/ / CC BY 2.0

Related posts:

1. Fresh Start: 12 Days of New Beginnings [Day 3: Career & Business]
2. Fresh Start: 12 Days of New Beginnings [Day 4: Fun & Recreation]
3. Fresh Start: 12 Days of New Beginnings [Day 6: Home]

Whether you like to walk, run, jog, or row, you can introduce a simple version of interval training to your exercise routine.

You don’t need to bother with complicated timings and stopwatches for this basic version. Simply follow the steps to create a playlist that does the work for you, so you can do as Jim Steinman says and

let the drummer tell your heart [rate] what to do.

Organize Your Fitness: How To Create A Super-Simple Interval Training Playlist

Step 1: Decide how long your workout session will be

If you’re a newbie, you might like to begin with 20 minutes. For veterans, 60 minutes might suit.

Choose a duration that feels challenging but doable.

Step 2: Start a new playlist

Open iTunes or your music library and create a new playlist. Name it Interval 1 if you have no better naming protocol.

Step 3: Choose your tunes

• First, choose an easy-paced tune to warm you up.
• Next, decide on a slow, relaxing track for your cool-down phase.
• Last, divide the remaining session time between fast-paced, high-energy tracks, and medium-paced tunes that let you take it down a notch. Alternate these tracks on your playlist. Ideally, start and end this working time with high-energy tracks.

To keep track of your playlist length, click the playlist name and the total time – along with number of songs and file size – will display in the grey bar at the bottom. You may need to play around with different tracks to get the session duration you want.

Simple! And you’re wired for interval training sound.

Got some suggestions for motivating workout tracks? Please share them!

To leave a comment: Scroll to the bottom of this post – a comment box is waiting for you.

Want some cool tools for organizing your
health, fitness and personal life?

Check out The Ultimate To-Do List Pack | Personal Edition 
or Life & Goal Organizer.

Did you like this post? Please social bookmark it using the buttons below.

Image: http://www.flickr.com/photos/renneville/ / CC BY-SA 2.0

Related posts:

1. Organize Your Audio For Learning & Pleasure [With Free iPod Worksheet]
2. Get Organized For Fitness [Mission #38]
3. Organize Your Computer in 7 Simple Steps [Mission #18]

The 12 Days of New Year’s Resolutions

This is Day 2 of The 12 Days of New Year’s Resolutions for Better Personal Organization

I’m spending 12 days posting ideas for new year’s resolutions you might like to choose for yourself. Each day focuses on a different life area.

Remember: go for progress, not perfection.

Following is an edited extract from the introduction to Module 2: Health & Fitness in Get Organized Wizard for Smart Women. 

Day 2: Organize your Health & Fitness

It’s a rare person who has the health and fitness aspects of life all sorted out. For most of us, there’s always something we’d like to improve – poor eating habits, lack of exercise, niggling health concerns, aches and pains, low energy, high stress, no time for self-care – the list goes on!

We know how neglecting health and fitness undermines us elsewhere. Without energy we can’t achieve the things we want. Too much stress distracts us from our work and relationships. Persistent aliments hold us back. And looking or feeling less than our best casts a cloud over life.

This one body has to last us right through life. So let’s organize ourselves to make living in our bodies as comfortable and pleasurable as we can. With a little planning and a little self-love we can make big, positive changes to nutrition, movement, health, body awareness and self-care.

Make 2009 the year you get your health and fitness ‘into shape’! It’s time to look, feel and be your best.

Ideas for Health & Fitness New Year’s Resolutions

• Food habits
  Take stock of your food habits and note changes you want to make. Get organized to cut down on fatty food, sugary food, alcohol, sugary drinks, portion sizes or night-time snacking.
• Emotional eating
  Think about emotional triggers, such as an unhelpful environment or stress. Consider strategies like keeping a food diary to learn what triggers you, or alternative ways to meet emotional needs.
• Exercise program
  Many people fail at their exercise plans because they fail to plan them properly. Write out your plan and follow the steps to maximize your chance of creating a program you’ll stick to.
• Excuses & obstacles
  Another key to making exercise part of your life is being prepared for the inevitable resistance (it happens to everyone). Plan your strategies and head off excuses before they take hold.
• Motivation
  People don’t get what they want by waiting for motivation to appear. Build your own desire with milestones and rewards that matter to you. For instance, ‘When I [do 3 workouts a week] I’ll reward myself with [a manicure]’.
• Looking good
  Stop! What expression is your face making right now? How’s your posture? Are you poised? Focus on having a pleasant face and body as you move through your day. You’ll feel better too!
• Energizers
  You probably have activities or situations in your life that give you energy. These are treasures! Identify these times and plan how you can get more of them into your life.
• Stress management
  We can’t avoid all stress, but most of us have certain triggers that raise our blood pressure fast, and these are worth managing. Make it a priority to find and try techniques for doing just that.

Question: What area of Health & Fitness will you work on in 2009?

Note for users of Health & Fitness Wizard and Get Organized Wizard for Smart Women

Your Wizard contains guided worksheets for each one of these items, plus others, as well as additional prompts, ideas and suggestions to help you organize each one.

Monday – Day 3: Career & Work

Picture adapted from image by Aldon.

Did you like this post? Please social bookmark it!

Related posts:

1. Fresh Start: 12 Days of New Beginnings [Day 2: Health & Fitness]
2. Organize Your Health & Fitness: How to Dodge Gym Germs
3. How to be Organized in 2009: Day 1 – Personal Development

I can’t help you with the first, since I shop in the domestically-disabled section (near the Who Are You Kidding faux frypans).
But if you’re looking for eating behaviors to tame over the silly season or to drop in 2009, here are 10 definite duds.

The Top 10 Diet Mistakes

Andrew Cate, personal trainer and author of several books including The H Factor Diet, says these are 10 of the most common diet mistakes.

1. Skipping breakfast
2. Large portion sizes (even of healthy foods)
3. Liquid kilojoules (including fruit juice)
4. Failing to plan your meals in advance
5. A food-only approach to health and weight loss
6. Not eating enough fat (or more specifically, the right types of fat)
7. Cutting out carbohydrates (especially low GI carbohydrates)
8. Not drinking enough water
9. Overindulging on weekends
10. Thinking short-term

NEW: Get Organized Wizard | Health & Fitness

Get Organized Wizard | Health & Fitness is a motivating system that helps you get your diet, exercise, motivation and health on track, as well as deal with those inevitable obstacles and excuses. 
Make 2009 your best year ever – check it out now!

Image by Dano

Did you like this post? Please social bookmark it!

Related posts:

1. Business Networking: Top 5 Mistakes Made by Disorganized Networkers
2. Organize Your Health & Fitness: How to Dodge Gym Germs
3. How to be Organized in 2009: Day 2 – Health & Fitness

Here’s a simple tip for getting a little insulation from the icky stuff left behind on yoga mats, cardio equipment and weight machines.

How to Dodge Gym Germs

Use the ‘sides’ of your towel. Let the label/tag side always be the side that touches or wipes down gym stuff and let the other side always be what touches you.

• Place your towel label-down on yoga/stretch mats
• Use your towel, label-down, as a buffer between you and exercise machines
• Use your towel, label-down, as an extra buffer between you and bike seats
• When you wipe sweat on yourself, use the non-label side on your skin

Of course you can’t avoid touching everything, but this little towel tip will help save you from protracted contact with whatever’s on those sweat-laden gym surfaces, and stop you transferring it directly to your skin.

And be sure to wash your hands well when you’re done.

Image by Kenny Miller

Related posts:

1. How to be Organized in 2009: Day 2 – Health & Fitness
2. Fresh Start: 12 Days of New Beginnings [Day 2: Health & Fitness]
3. Organize Your Fitness: How To Create A Super-Simple Interval Training Playlist