As I am sitting here writing this post (cozy in my robe), multiple things come to mind. There are so many things that I hope to accomplish in 2019. However, one of the major aspects in which I hope to grow in is setting intentions each week to set myself up for success rather than failure. As the first two weeks of 2019 has passed by, I have solidified what my exact intentions are for 2019 and my WHY behind them. I think it is extremely important to have goals set and understanding why you have set that goal into place.

robe selfie.jpg

“Setting intentions is not just about tangible, physical things, it’s also about how you operate internally, your internal wealth.” – Kelsey Patel

My tips for setting intentions:

  • Recognize what you want to work on and grow in. Put those into words.
  • Write them down, hold yourself accountable. Seeing your intentions and goals everyday reminds and pushes you towards them.
  • Be CLEAR about what you actually want. Have a goal that is realistic and attainable but pushes you.
  • Keep it simple. Don’t oversimplify things when they don’t need to be.
  • Set long term intentions but also set intentions each week that will allow you to work up to your larger goals.

My 5 intentions for 2019:

  1. Open my mind and body to helping others. I created Balance Sweat & Cheers in hopes to not only help myself but allow others to understand they are not alone and to join my journey with me. I want to help others find their happiest self and life. Frankly, you are the only one that is in control of your life. You get one and only one chance to live, and dang it, why not create an amazing life for yourself.
  2. Do not sweat the small stuff. I am notorious for overthinking EVERYTHING and stressing about it to an unhealthy extreme. As someone who suffers from anxiety, I can assure your life is not supposed to be stressful 24/7. I intend to take time to recollect and connect with myself when I feel overwhelmed.
  3. Set aside time each day for self-growth. As I briefly explained in It’s the COUNTDOWN WORKOUT, I am currently reading “Girl, Wash your Face” by Rachel Hollis for daily self-love and self-growth. Honestly, I think everyone should read this book. Within each chapter, Rachel focuses on ‘demything’ lies that individuals believe. She ensures you that even though people look like they have their life figured out, they don’t. She shares twenty lies that hold us back from living life joyfully and to our full potential. The book can be found at most stores including Target, Amazon, and her website. I have included an Amazon link where you can buy “Girl, Wash your Face.” Aside from her book, I also listen to her podcast weekly called “RISE.” This can be found on Apple Podcasts, Spotify, SoundCloud, and online. She also has a podcast called “RISE together” with her and her husband.
  4. Communicate openly and effectively. I will let others know what I am feeling with no shame. There have been so many times where I just push aside my feelings because I don’t feel like they are important or pertinent at that moment. However, your feelings are always important and frankly you cannot be completely happy if you keep pushing your feelings away. If something is bothering me, I will confront it and move on from it. Recognizing your own emotions will make you at ease with yourself and allow you to focus on other aspects of your life.
  5. Plan my intentions and ‘To Do’ for the upcoming week. I have created the template down below and every Sunday night I sit down for 10 minutes and complete it and save it on my phone or put it as my screensaver. I find it extremely helpful to plan out every day if there is something that I absolutely need to do and the workout or activity that I plan on doing that day. It relieves stress because I know when and how I am going to get everything done that I need to for that week. My favorite part to fill out is the top portion. I focus on picking one word for the week to focus on. My mindset focus word last week was ‘WORTH.’ I also had two goals that week to focus on. The goals change week to week for me and can be regarding anything in life such as academics, work, life, emotions, and everything in between. If you would like to see my ‘Intentions for the week’ this week, go and visit @balancesweatandcheers on Instagram.

weekly intensions

I challenge you to have intentions for 2019 and make this the best year yet. I encourage you to try setting intentions each week. Devote 10 minutes to plan your week. I HOPE you try my template and absolutely crush this next week.

Amazon Link:

Girl, Wash Your Face: Stop Believing the Lies About Who You Are so You Can Become Who You Were Meant to Begirl wash your face.jpg

Disclaimer: The links in this post are affiliate links meaning that if you click and purchase, I will receive a kickback from you. Keep in mind that I link these companies and their products because of their quality. I want to be as transparent with you as I can and thank you for your support!


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  1. Pingback: FUN Endurance Workout – Balance Sweat & Cheers

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