Join the Party and Get Happy!

10 Jan 2013

Goal Setting the SMART way

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One of the number one resolutions people make each year is to get healthy and lose weight. Yet more often than not, people fail to accomplish this task successfully and it gets put on the list for next year.  Why is it that something so important to us is so hard to achieve?  While there are many answers to this question, I find that failure to make goal setting a serious task and priority is a huge culprit in this struggle.

Goal setting should not be a one time, lofty statement like, “I want to get healthy and lose 20lbs.”  It needs to be a repetitive ritual that establishes the “why” behind your actions.  You need strong reasons to motivate success.  So first, take the time to establish the reasons for this journey.  Perhaps your “why” is being able to actively play with your future children or grandchildren, or being able to walk up stairs with ease, or feeling strong when you go about your daily activities.  Maybe your reasons why include gaining self-confidence and feeling good about how your clothes fit you.  Whatever your “whys” are, I encourage you to write them down and look at them every day. Success psychologists say that 95% – 97% of the people in the world do NOT have written goals and fail, while 3-5% have written goals and succeed.  This is because in order to achieve a specific goal we must establish rituals and habits that support this goal.  What you repeat over and over again is programmed into the subconscious mind and begins to take root. On a practical level, this means RE-writing your goals every day and thinking about them in positive terms and in mental pictures until the habit is formed and turned over to “auto-pilot.”

Now let’s get a little more specific.  The SMART acronym is a way of turning your goals into reality. Here is what it stands for:

SPECIFIC: The goals must specifically state what is to be accomplished. They must be easily understood and should not be ambiguous or subject to interpretation. For example, rather than stating you would like to improve your fitness level, set a specific goal to be power walk a mile in 15 minutes or do 15 full-form pushups without stopping.

MEASURABLE: The goals must be measureable so that there is no doubt about whether you achieved them. Measurable goals also allow you to evaluate your progress. Goals can be measured objectively or subjectively (i.e., how you feel and look), or both. For example, you could measure your percent body fat and body weight, but also monitor how your pants fit.

ATTAINABLE: The goals must be attainable—not too difficult or too easy. Easy goals do not motivate, and overly difficult ones may frustrate you and lead to a perception of failure.

RELEVANT: The goals must be relevant or pertinent to your particular interests, needs and abilities. For example, when preparing for a 5K walk, running quarter-mile sprints would not be the best approach.  Find what you love and what suits you.

TIME-BOUND: The goals must be time-bound by specific deadlines for completion. Timelines can be both short-term and long-term and should help you stay focused.  By limiting the time you have to accomplish a goal you have a fixed timetable to work with and the sense of urgency that will spur you to keep on track.

Some helpful tips:

1.)   Identify a support system. Find individuals of significance in your life that will support your desire to change and perhaps even join you.

2.)   Select some rewards for achieving major steps in your program. Recognize your achievements with treats such as a purchase, attending a function or even taking a trip. Such rewards will help you stay motivated during the beginning of your program.

3.)   Visibly place prompts and cues that constantly remind you of the decision you made to change, and remove any stimuli that may trigger undesirable behaviors. For example, placing visible notes or keeping a workout bag accessible will prompt good behavior, while removing ice cream from the freezer may remove a negative stimulus.

Zig Ziglar once said that, “A goal casually set and lightly taken will be freely abandoned at the first obstacle.”  You may want to re-read that one!  It is not easy to make a change, but having a strong set of reasons why you are making the change and a sense of destination of where you want to be will help you succeed in your journey.


02 Jan 2013


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As DMF quickly approaches its launch, I wanted to tell you a bit about why I started this company and what I hope to accomplish for you and the world.  Yes, the world!   I truly believe we are all on this earth to fulfill some sort of purpose.  And our passions are what drive this purpose.   This past year has been an awaking for me and I have finally found what I believe to be the perfect blend of passion and purpose with DMF.

Dance and music are definitely very high on my list of passions and have been a central focus for me the majority of my life.   Teaching and motivating people to achieve their goals are right up there too.  Dance has been a way for me to express myself.  When I dance I feel bliss, especially if I am dancing to an AMAZING song.  I loved working as a professional dancer and having the privilege of performing and emoting for an audience. But it wasn’t enough.  Though I love giving people joy through performance, I wanted people to get that same joy for themselves.  I fell into the fitness industry by chance…it was a “side” job for me as a working dancer.  However, I found that I had a passion and a niche for motivating people to achieve their goals and fully realize how amazing they are. I believe in order to live life fully, you have to embrace health—physical, mental, and spiritual—so that you can have the energy and strength to pursue your own purpose and passions.  My teaching has never been about what you look like or developing a “perfect” body.  My teaching is about feeling good, empowered, and strong so that you have energy to do the things that make you happy and live the life you imagine for yourself.

As for purpose? I believe one of my purposes is to help people see and feel joy, happiness, and community and believe in their massive potential.  What better way to feel joy and happiness than through dance, music and motivation! Living and working in NYC, I see so many people stressed, crazed, and full of a desire to “be” a certain way.  We build up walls and subconsciously create inhibitions for ourselves based on how we think others perceive us.  But when we let that go, and forget about “acting” or “bring” a certain way, we are free to be ourselves and experience joy, and that’s what DMF is all about.  So many people say to me, “but I can’t dance” or “I’m so uncoordinated.”  Who said?  Someone probably told that person, “you look stupid” or “you look silly” or “you’re embarrassing me” and that caused a subconscious wall and fear to develop.  I say, “What’s wrong with looking silly as long as it feels good!” I also say, “Who cares if you are uncoordinated and on the wrong foot as long as you’re having fun!”  Life is too short to worry about these things.  Dance is natural.  It’s one of the first things babies do when they hear a beat.  We are meant to move and be free and if we look a little “crazy” while doing it, who cares!!??  DMF is about feeling good, strong, free, and happy and if I can help a few people in this world do that through my teaching, I will have completed some of my purpose.

I hope very soon to volunteer in schools and teach DMF to at risk youth.  I think dance is a great way for kids to express themselves, and the message in DMF is beneficial to children of all ages.   Once I launch, I will be holding a once a month “Dance for a Cause” party, in which all proceeds will go to charity.  Giving back is central in the mission of DMF and I can’t wait to get more involved in the community!

I truly hope to see you all in class soon! So join the party and get happy!


Lindi Duesenberg

Founder/Lead Instructor