#FITFABFEB2019 Health & Wellness

#FitFabFeb2019 – Create Your Plan & Make your Hopes a Reality

January 27, 2019
#FitFabFeb2019 - Creating your plan

Officially #FitFabFeb2019 starts on Monday 4th February because I like to start things at the beginning of a week 🙂 However, if we want to succeed we need to plan otherwise we will procrastinate, the end of February will arrive and nothing will have changed.

This might be a longer post but it is important to start off in an organised and positive way if we have any hope of making things happen.  Hang in until the end it will be worth it.

My idea for #FitFabFeb2019 is to make lifestyle changes to be healthier and happier. I don’t have all the answers and it won’t be a quick fix but I do hope that together we will be able to put into place a good foundation to keep building on.

I don’t want us to say on 28th Feb, ‘okay, that’s done, now I can go back to the old ways’.

I want us to be feeling so good that we want to keep incorporating the changes and making them our lifestyle.


Having a plan makes achieving our goals easier so our ‘homework’ before Monday, 4th February will be to design a plan that is unique to our needs.

#FitFabFeb2019 is not just about physical health it is also about our mental health, our spiritual health and considering where we are now and where we want to be.

I can guide you throughout the month and provide you with tips, inspiration and ideas but I can’t do it for you. You need to be conscious of what YOU NEED AND WHAT CHANGES YOU WANT TO MAKE and then make the Commitment to yourself to start working towards your end goal.

How to Plan

Most of us have heard about the S.M.A.R.T. system for setting goals. Our goals need to be Specific, Measurable, Achievable, Relevant and Timely.

Sometimes however, we aren’t really sure what we want. A good place to start is by doing a life audit and then a life plan. I’ve written about these before so I suggest you quickly read what they mean and then start planning.

Tools for Planning

Planning for me is being organised. I’m a ‘list girl’ and enjoy the satisfaction of ticking off items as they are done.

The tools I use and will be using throughout #FitFabFeb2019 and beyond are:

A Vision book

You may have heard of a Vision Board and also Journals. I have been working with a client on helping her make positive changes in her life. We came up with the idea of a Vision Book.

A large notebook that can be divided into sections of your life or dreams that you want to make a reality. You can add images or write thoughts and reminders and goals. It is portable so you can take it with you and if you have an idea you can jot it down. If you want to be really creative you can design bookmarks relevant to each section. The photo below is the one my client has made. She is very creative but it is up to you how you design the book – it is yours after all.

A Daily Calendar

You can print off a daily calendar HERE. Write your goals and sub-goals in for each week and then put it in a place where you will see it everyday.

Formulate your Plan

Define where you are now and who you are

Create a drawing of ‘the life of [insert your name]’

#FitFabFeb2019 - Creating your plan

You can see by my crude diagram how I’ve done it. I’ve put my name in the centre circle and then branched out from there into the different things that I believe make up who I am or areas I would like to explore. You can ask a friend to help but we need to explore our inner self and know what makes us tick.

Then from the information in your drawing, answer these four questions:

What do I enjoy doing?’

Cross off all things you don’t enjoy in your life because you will be saying goodbye to those.  You want to keep what will help you obtain happiness and fulfillment in life and delete the rest.

‘What do I want from ……?’

This will be all the things from each area that you have written down that you haven’t crossed off.

I recently read a post from Jo Tracey with a great idea of ‘Three for Thirty’ The idea is to change our habits but limit them to 3 each month, rather than trying to change everything immediately which can leave us feeling overwhelmed and more inclined to say ‘it’s all too hard’.

Using Three for Thirty

Select three items from your list of what you want to change or do more of and start with those for #FitFabFeb2019. Ideally it might be 1 from each category of body, mind and soul but choose what is best for you. You might only want to take on one area it’s your choice.

What are my non-negotiables?

Life can certainly get in the way of our plans but that shouldn’t deter us. In formulating your plan, work out what your ‘non-negotiables’ are for each week. These are the goals for the week that MUST HAPPEN. Don’t have too many but each Monday in my post I will remind you to think about what your non-negotiables are for the week and how you will acheive them.

How do I achieve this? This isn’t as difficult as it seems.

  • The first thing you need to do is COMMIT to the process. If you don’t truly commit yourself to trying to make these changes, no amount of writing down ideas or thoughts will help.
  • Secondly, write down your end goal then work out sub goals, or ‘baby steps’ as I like to call them, that will lead you to achieving your goal or goals. Make provision in your plan to celebrate in some way each ‘baby step’ you have achieved. This will keep you motivated to keep going. Be creative with your celebrations – it doesn’t have to be food. It could be a new outfit, having your nails done or buying a beautiful journal to record your thoughts.
  • Be specific with your goal and how you intend to achieve it. For example:
    • if you want to increase your fitness by the end of the month, decide how many times a week you will work out and book the sessions in your calendar. Then tick it off each time you do it.
    • if you want to lose weight, start by recording everything you eat over a period of 5 days, then review it and see what changes you need to make.
    • if making more time for yourself is a goal then schedule in ‘your time’ in a calendar each day and plan how you will use this time to increase your sense of fulfillment.

Lastly, make a Hope Map

I have mentioned before The Life Plan, Simple Strategies for a Meaningful Life by Shannah Kennedy.

Shannah asks the question and defines hope:

‘Have you mapped your hopes? Hope is the work of your head and your heart. Not only does it lift your spirits, it also buoys your energy, makes life worthwhile and changes your day-to-day behaviour. So what are you hoping for?’

Quote from The Life Plan, Shannah Kennedy

Shannah then suggests making a Hope Map, which I think fits nicely with our goal setting and planning. I have taken a photo from the book to give you an idea of what the Hope Map is. Basically you select areas of your life, the goal, the obstacle, the pathway and the outcome.

#FitFabFeb2019 Creating your Plan

You get the idea?

So are we ready to start planning to be FIT & FABULOUS? I know I am and I’m excited to have you join me. Remember it isn’t a competition, work at your own pace on what you want to achieve and set your own time frames.

You’ve got this!

I encourage you to share your own tips which may have worked for you. It’s all about evolving, growing and developing long lasting lifestyle changes.

Don’t forget to post your progress on Instagram with the hashtag #FitFabFeb2019 or join the Sizzling Towards 60 & Beyond – Let’s Thrive Facebook Group to join me for the mid week FB Live session and also to share your experience there. Supporting each other helps a great deal, especially on the days we struggle.

See you for a Facebook Live on Wednesday (time to be confirmed) then we kick off on Monday, 4th February for Day 1 of #FitFabFeb2019!

Fit Fab Feb 2019

Let’s Keep Sizzling!

Women Living Well After 50

Living Life Your Way


  • Reply Lydia C. Lee January 28, 2019 at 07:01

    This is timely for me. I’m a little planless at the moment – we were away for a month and then we were meant to be headed to Japan in a few weeks but currently trying to cancel that trip (no huge drama) so until I know for sure that we can cancel, I can’t really make any plans. But come march, I need direction!

    • Reply Sue Loncaric January 28, 2019 at 07:17

      Hi Lydia sometimes it doesn’t hurt not to have a plan and #FitFabFeb2019 is designed that we can actually do it at any time. It is all about having a starting point and moving forward at our own pace from there. Hope you can cancel your trip to Japan if it doesn’t fit with what you want at the moment. Thanks for stopping by and have a great week! xx

  • Reply Trisha Faye January 28, 2019 at 07:01

    I LOVE the idea of a Vision Book. Many years I’ve done a Vision Board and its nice having it up on the wall in my office. But I really like the idea of having a portable book that I can look at any time throughout the day – to review or add to it.

    • Reply Sue Loncaric January 28, 2019 at 07:18

      Hi Trisha, I hadn’t heard of Vision books although they are probably around. I hit upon the idea when I was discussing Vision Boards with a client and she loved the idea of a portable vision. It all depends on what works for the individual doesn’t it? Have a great week and hope you can follow along with #FitFabFeb2019. xx

  • Reply Joanne Tracey January 28, 2019 at 07:44

    Some great suggestions here! I’ll be building on my 3 in January with another 3 habits in February…watch this space!

    • Reply Sue Loncaric January 28, 2019 at 14:40

      Thanks Jo you are doing really well with the hills! Way to go girl! x

  • Reply Donna January 28, 2019 at 08:39

    Hi, Sue – I look forward to following this series, discovering the healthy lifestyle changes that you make and following along myself. My goal for February is to up my fitness routine and increase my repertoire of healthy, vegetarian meals. I’ve already started (so that I could hit February running). So far, so good!

    • Reply Sue Loncaric January 28, 2019 at 14:41

      Would love to get some ideas of your vegetarian meals, Donna. We are trying to cut down on meat. Good for you hitting the ground running for Feb!

  • Reply Natalie January 28, 2019 at 11:15

    Hi Sue – Great tips that you’re sharing in this post. Keeping the goals visible and being committed to make them happen are the keys to success. #lifethisweek

    • Reply Sue Loncaric January 28, 2019 at 14:42

      Thanks Natalie. Everyone works differently so what might work for some might not be suitable for others. Staying committed and realising that even if you fall off track you can get right back on helps. x

      • Reply Natalie January 30, 2019 at 10:56

        A few more days before your Fit Fab Feb 2019. Have a beautiful week, Sue! #MLSTL

  • Reply Diane Dahli January 28, 2019 at 11:37

    I like your ideas for keeping plans tangible and real. Writing them out in the forms you suggest will be helpful to all of us who read your blog! I have made a Vision Board in the past, but I think I need a refresher—so your ideas, especially the Hope Map, will prompt me to refine my Life Plans. Thanks, Sue!

    • Reply Sue Loncaric January 28, 2019 at 14:43

      Hi Diane! Lovely to hear from you and I’m pleased you enjoyed the post and found it useful. I love the idea of the Hope Map so I’m going to do that exercise myself. Have a great week and look forward to hearing from you again during #FitFabFeb2019! x

  • Reply Leanne | www.crestingthehill.com.au January 28, 2019 at 11:57

    That’s such an intentional way of going about things Sue – I’m going to have another read or two of it and pull out the bits that I think I can work with (Life of Leanne!) I have a lovely notebook (given to me by a BBB) that would be great for doing all this. I don’t think it will be all about physical fitness, but I definitely want to be a little bit more intentional about a few other areas too – so this will be a great start xx

    • Reply Sue Loncaric January 28, 2019 at 14:45

      Hi Leanne, I really don’t want to just focus on physical fitness because there is so much more to being health and well. I want Fit & Fabulous to cover all areas of our lives. I also love that you get my point about taking what feels right for you and leaving what you don’t feel comfortable with. I’m pleased you love the notebook I love stationery! Have a great week and only 3 more sleeps to go! xx

      • Reply Leanne | www.crestingthehill.com.au January 30, 2019 at 19:19

        Hi Sue – we’re off to another great MLSTL start and I’m going to be hammering away to get it all sorted before I jump on the plane tomorrow – I’ve also done a “Life of Leanne” pictogram and will look at it a bit more when I’m back home to see what I can aim for in February. I’ve shared this on my SM xx

  • Reply Sammie @ The Annoyed Thyroid January 28, 2019 at 15:02

    I love the idea of that hope map and the vision book (so portable and practical!) I’m really enjoying following along with your challenge, even if I am a bit goalless!

    • Reply Sue Loncaric January 30, 2019 at 10:47

      Thanks Sammie! I love the hope map too and it really makes you stop and think. Hope you are having a great week! xx

  • Reply Kathleen - Bloggers Lifestyle January 29, 2019 at 08:16

    I love all this motivation that you are giving everyone, it is so important. What you say is true, when we make a good plan and feel better doing it, we will want to keep doing and improving on it.


    • Reply Sue Loncaric January 30, 2019 at 10:49

      Thank you Kathleen, I’m hoping it helps me as well. Life has been hectic but I will be back to Bloggers Pit Stop soon. thanks so much for visiting and it is lovely to hear from you. Have a great week! xx

  • Reply Anne Downing January 29, 2019 at 08:46

    I am already on my health and fitness journey but happy to join in as every bit of motivation helps. Will be grabbing some pen and paper now and work on my hope map!

    • Reply Sue Loncaric January 30, 2019 at 10:50

      Hi Anne, I love reading about ideas to keep us motivated and inspired so I was very happy to find the Hope Map. I’m working on mine now. My fitness is pretty much under control but other areas of my life need some work. Have a great week and thanks for stopping by to comment. xx

  • Reply Bree January 29, 2019 at 16:32

    Such a great and timely post. Vision boards are brilliant, I used to when I worked have pictures up at my desk of places overseas. I went to Tony Robbins a few years ago and he said then you must visualize what you want in life. I even do this when I fly…yes I love to travel but hate flying. So I think that I am already at my destination.

    • Reply Sue Loncaric January 30, 2019 at 10:52

      Hi Bree, you are great inspiration to overcome your fear of flying and using the visualisation technique sounds a great way to do that. I’m scared of heights although I don’t mind flying which is weird. I might try the visualisation technique next time I’m at the top of a tall building feeling weak at the knees! xx

  • Reply Suzanne Vickery January 30, 2019 at 06:24

    Sue, I have always been a planner, a risk taker and with many years just winging it. Now we can’t plan too much or too far ahead which is so different from our years of housesitting and travel. Exercise for me is a big thing and something I need to do to stay sane so planning a 10km walk most mornings is easy for me to do at the moment.

    • Reply Sue Loncaric February 5, 2019 at 16:42

      Yes you have had to make some lifestyle adjustments haven’t you, Suzanne. Walking is such a wonderful way to keep fit mentally and physically and 10km is a good solid walk. I do hope that The Squire is doing okay and send my best wishes to you both xx

  • Reply Christie Hawkes January 30, 2019 at 08:00

    I’m really looking forward to #FitFabFeb, Sue! I’m going to take some time to review the various planning tools you’ve discussed in this post before the 4th. I have a notebook that I jot goals and to-do lists in, but nothing as organized or thoughtful as all of this. Thank you for the research you’ve put into helping us reach our goals! #MLSTL

    • Reply Sue Loncaric January 30, 2019 at 10:53

      Thanks Christie I hope people find some value it in my project. It is more about providing information and then letting people run with what suits them and leave out what doesn’t. Glad to have you on board and look forward to hearing more about your Orangetheory journey. xx

  • Reply Christine January 30, 2019 at 08:23

    This a a fantastic post Sue and I am happy to tell your readers that the photos of the vision journal are mine and I am really enjoying the process! It’s little by little for me and You are really helping me with creating baby steps along the way. You have put a lot of wisdom and fantastic ideas into this post. Now I am going to go map out the Life of Christine!
    Thank you for being a wonderful friend and Life Coach! Xx

  • Reply Terri Webster Schrandt January 30, 2019 at 10:37

    I love the plan of action ideas, Sue, we ALL need a plan. You have some great ideas (pinned to my Focus on Fitness Board). I can’t believe how out of shape I’ve become by not being consistent! Thanks for reminders! I have my Fitbit and a planner to keep me on track! Seen at #MLSTL

    • Reply Sue Loncaric January 30, 2019 at 10:46

      Hi Terri it is easy to fall off track especially over the holiday season but at the same time we do have to enjoy life don’t we? I don’t have a FitBit but I use MapmyRun and it is amazing how it motivates me to try to increase my speed or distance. Thanks for pinning and great to have you at #MLSTL. xx

  • Reply Michele Vosberg January 30, 2019 at 10:53

    I love your approach to goal setting with intention. I like to make goals and plans and then break them down into smaller and smaller bits. I just did this with the start of my blog rebranding. It hand a hundred little pieces but I did a few each day and eventually it got done. I love the hope map- that is a new idea for me. I also keep a vision book and have done so for many years. I stick pictures in there, and draw webs and keep quotes that keep my going. it is a very useful tool.

  • Reply Johanna Castro January 30, 2019 at 12:32

    I love a good planner and I love a plan, and you’ve reminded me that I need to get cracking and firm up some thoughts and ideas not only for February but for the year. I really love pretty planners and journals to write ideas to motivate me too. I think you idea to write Life of Sue and do a mind map around that is fabulous – I’m going to do a Life of Jo today. Thanks for the inspiration Sue 🙂 Shared on SM

  • Reply Jennifer January 30, 2019 at 13:11

    The day after SuperBowl Sunday? The perfect time to restart our healthy lifestyle. My husband and I’ve been living out of suitcases for the past 4 weeks with limited kitchen access. It’s been difficult. So looking forward to moving into our new apartment this weekend so we’ll have a full kitchen again.

  • Reply Jan Wild January 30, 2019 at 13:16

    I love having a plan and monthly goals from the plan, it really helps with my motivation to see things crossed off a list. I have found myself very slow to get started this year but I am now back in the saddle and ready to get lots done. I am sure you will have a huge positive impact on those who join you in this journey. Pinned

  • Reply Michelle January 30, 2019 at 14:28

    This is very timely for me. My new year starts February 1st!

  • Reply Denyse Whelan January 30, 2019 at 18:23

    Your post has inspired many as I read through it then the comments. Good for you taking such a range of ideas and putting them together like this.

    I set my challenges in a more loosely knit form this year as I found myself getting both bored and restless with restrictions. I too like a plan which is why it helps me to ‘map out Monday’s Life This Week’ optional prompts.

    In 2019 I have begun to up my times of movement using my fitbit to gauge the improvements. I have a time for creative pursuits and have now stopped making bookmarks which was weighing me down after completing around 400 for the Big Hug Box. I was neglected my needs.

    I have recently been completing a series of pages via my Mindful Self-Compassion workbook by th ‘guru’ of self-compassion and in the years I have been learning more about this and practising it, I am getting away from the inner critic and into the calm and soothing voice of someone who cares about herself.

    Today I wrote a post which you will likely see on MLSTL about my learning about eating and it has implications for me going forward.

    All in all I am doing well in caring for body, mind and soul I reckon.

    Thank you for linking up for #lifethisweek. Next week the optional prompt is the first of the regular photography ones: Share Your Snaps. 4/2/2019. Denyse

  • Reply cherie January 30, 2019 at 20:36

    We accomplished our big plan back in 2017 when we moved abroad to Germany. Now we are trying to create another five year plan. We are in the process of determining what our goals will be and still being able to live in the moment.

  • Reply Molly Stevens January 30, 2019 at 21:17

    SMART goals are the only ones that have a chance to succeed and you’ve outlined a fantastic process of setting and achieving them. I like the idea of the nonnegotiable – for me that involves planning and cooking healthy meals, moving each day, and I’ve started a new practice – meditating. These 3 nonnegotiables set me up for a healthier, happier day and once you add a few of these days together, life gets better and better. I still have lots to sort out now that I’ve retired. I’m working on my vision for 2019, but I’m taking it slow, giving myself time and space to figure things out. #MLSTL

  • Reply Nancy Dobbins January 31, 2019 at 00:19

    Wow, Sue, your planning is so very extensive…was it very time-consuming to do? I do know that when we write things down we are more committed to their outcome. The same is true if you share your intentions with others…which you have done in a BIG way with all of us! So, I’m very confident of your ability to reach your goals. Shared in SM. Loving MLSTL.

  • Reply Amy January 31, 2019 at 03:19

    Sounds great Sue! I’m ready to start!

  • Reply Trisha Faye January 31, 2019 at 08:23

    Looking forward to a fabulous February & 2019!
    Sharing for MLSTL

    • Reply Trisha Faye January 31, 2019 at 08:24

      PS _ Enjoy your lunch with Leanne! I’m so excited you two get to meet.

  • Reply Leslie Susan Clingan January 31, 2019 at 13:26

    I am so proud of you. Sizzling Towards Sixty and Beyond has just taken off and you have created a blog that is such a help to so many. I am going to try to join you for FitFabFeb and will pray that my life (mom) cooperates in allowing me to participate. Would love to see a hope map up close and a close up of your “the life of Sue” graphic. But I think I get the gist. Going to work on this between now and Monday. Thanks for the inspiration to become more fit and fab for life.

    • Reply Sue Loncaric February 2, 2019 at 11:22

      Thanks Leslie, just do what you can because life has a habit of getting in the way. We do what we can, when we can and that is enough xx

  • Reply Debbie January 31, 2019 at 13:28

    This sounds great Sue and I’ll be looking at several areas in more depth during the month. After talking with you IRL, your planning and list attributes are very evident! I am envious of your dedication and will try harder to plan more and sort myself out 🙂 I am sharing for both #MLSTL and Esme’s #seniorsalon

    • Reply Sue Loncaric February 2, 2019 at 11:26

      Thanks for sharing Deb and I hope that you can gain something from #FitFabFeb2019. It isn’t just about fitness but overall life and what we need to change to make it even better 🙂

  • Reply Miriam January 31, 2019 at 18:57

    Brilliant post Sue with lots of inspiring and motivating advice. I’m very much a List Girl as well and seem to only get things done properly when they’re planned and written out. Have a fabulous month ahead. xx

    • Reply Sue Loncaric February 2, 2019 at 11:34

      Well you made my day with your comment Miriam as little Miss Self-Doubt creeps in occasionally and makes me wonder if I’m on the right track. You have a fit & fabulous month as well. xx

      • Reply Miriam February 3, 2019 at 10:20

        Thanks so much Sue. xx

  • Reply Molly February 1, 2019 at 12:37

    I came close to meeting my conservative FIT goal in January. I have plans to increase my movement and add a bit of yoga in February. I look forward to taking part in this communal event 🙂

    • Reply Sue Loncaric February 2, 2019 at 11:38

      Hi Molly, it is good to encourage each other and well done you for your FIT goal for January. We can do this – together! xx

  • Reply Janet Mary Cobb February 2, 2019 at 15:47

    Sue – your plan looks great. I’ll follow along as a casual observer this time. I’m working on my fitness but can’t commit to a full program right now. Looking forward to watching.

  • Reply Marya February 5, 2019 at 04:17

    Fitness is always a two steps forward, one step back for me. I wanted to do yoga with Adriene’s challenge but reality is that IBD has been flaring and i have a shoulder impingement so I have to keep the yoga close to the ground and low key. I did restart Leslie Sansone today though and did 30 minutes. Keeping that up is super helpful for keeping blood pressure where it should be!

    • Reply Sue Loncaric February 5, 2019 at 16:34

      Hi Marya, it can be disheartening but hang in there. At least you have restarted something and that is great! Have a fabulous week and I look forward to hearing more about your progress throughout the month.

  • Reply Christina Daggett February 5, 2019 at 16:14

    Hi Sue, A vision book is a great idea to help you stay committed to your goals. I’m pretty fit, but my routine is getting a little to comfortable, so I’ll be changing my workout up a little. I also enjoy working out to music, and always have my I pod with me at the gym. I look forward to following your new series. I think it’s well organized, and makes a lot of sense. Don’t forget to relax and take time for you.

    • Reply Sue Loncaric February 5, 2019 at 16:40

      Thank you for your last comment Christina. I do have a habit of pushing myself so thank you for your caring words. Have a great week and I agree sometimes we need to mix things up a bit so we don’t become bored and complacent. xx

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