how to set and accomplish your goals in 2017


If you're like me, then you were probably glad to see 2016 go. Peace out.

But in all honesty, as hard as 2016 was for a lot of people (including myself), I learned tons of valuable lessons. At the start of each year, we have a tradition in my house where a few of us get together and review the goals we set the year before. Not only do we cheers to the ones we accomplished; but we also celebrate the ones we may have let fall to the way side. Fact be told, everything you do in life is a learning experience. (but I know, you know that)

The new year is a chance to reflect and evaluate what you did do, maybe question why you forgot about some goals (hint: these may not have been truly aligned with your higher purpose from the very beginning) and allow you to think about other things that happened in your life that you are proud of that you may not have written down.

For me, just launching Drown the Noise and putting it out to the world, was a huge goal of mine. In all honesty, it basically took from when I got back from India in February 2016 until November 2016 to launch it. Long, I know.

I stumbled a lot.

I constantly questioned what I was doing? Was it going to make an impact? Who would listen? How would I support this creative endeavour? What would people think? Would it be successful? Where would it take me?

Do you notice a pattern?

A lot of the questions I had were doubt and fear. They were also focused on the future - something neither I, nor you can predict. But we always seem to complicate situations thanks to this forward thinking mentality. 

And thoughts like these can be deadly. They are powerful enough to stop you in your tracks and eventually leave you with regret.

So our group made a resolution, with the hope of accomplishing our goals and holding each other accountable. And I believe if you follow these suggestions, you will also accomplish whatever you set out to do this year.


1. Write out FIVE goals

This is a key learning. The years before I had upwards of 20 goals that I wanted to accomplish. Can you just imagine my disappointment when I opened the envelop the following year, to find out that I really only accomplished 2-3 of them. I never looked at them. Completely forgot about most of them and found myself more depressed at the beginning of the next year, rather than jazzed to start fresh or keep going. Simply put, there was no focus and too many thing to accomplish. I'd like to think I'm Wonder Woman; but I think that dream will have to be saved for another lifetime. So pick a small number of goals.

2. Have an accountability buddy

Wow, I wish I had put this into practice years ago. Honestly, it's like having a coach in your corner. You discuss your goals with each other every month and talk about what is working and what isn't. Maybe you haven't been focusing on one of your goals at all. That's the moment when you really need to re-evaluate. Do you want that goal to happen? What is your WHY for accomplishing that goal? Are you doing it for you or for someone else? Dig deep, guys.

3. Remember the compound effect

Some goals can be accomplished quickly. But more often than not, the goals we set out to accomplish each year are big and will take time. We can't just expect that losing 40 pounds will happen over night. And we won't become Prime Minister of Canada just by saying it out loud. Goals need to be carefully tended to. You need to realize that to accomplish a big goal, it will take time and consistent effort. This is not a get-rich quick scheme. You need to remember that it's a long game. So patience is the key. And keep going. If you keep thinking about it, then that's a good thing.

4. Break down your goals into daily/weekly/monthly steps

In order to accomplish anything, we need a plan. Maybe you're one of those people who wants to write a book, has no idea what to write about, and ten days later you have it done. (Let me know if you are one of these people, cause that's amazing). But for most of us, this isn't the case. You need to take that goal - eating healthy- and breakdown how you are going to do that. A) eliminate all junk from house -check. B) 

5. Celebrate the small wins

Do you have high expectations of others? If so, you DEFINITELY have high expectations of yourself. And that can be very draining. It's always great to check off a goal in it's entirety; but the big lessons come from the journey. When you've stuck with something and made progress for 3 months - celebrate. Take yourself on a date. Give yourself a gift. Meditate and thank the universe, or thank someone else around you that's been helping you and motivating you to accomplish this goal. Whatever it is, don't leave the celebration to the very end. Because if you're anything like me, you've probably set a new goal already.

Now go out there, and crush it. If you're feeling like you need to categorize those goals, by all means. We also did that - health, relationships, work, play, etc.

And let me know how it goes in the comments below. I'm here cheering you on.




how to find your inner courage


Last year - for one of the first times in my life - I felt debilitated by fear.

I talk about things like "everything you've ever wanted is on the other side of fear" and I internally know that there really is nothing to fear, only things that we conjure in our mind as 'scary.' We all endure these moments at some point in our lifetime.

But there it was. Staring me in the face, almost on the daily. I was stuck.

And there was ONE very important virtue missing from my life at that time. You guessed it  - courage. To this day, I'm not sure where it went to hide?!

I consider myself to be very courageous. Because I've truly worked on pushing through the 'fearful' moments and embraced them.

However, for some reason, this time was different. I came up with the idea for my podcast, Drown the Noise, when I was in India back in January of 2016. And it took me all the way until November to get my s**t in order and press publish for the first time.

Since then, I've never looked back at the decision and I'm more charged than ever to bring inspiring content to the masses (because there really are a lot of people doing extraordinary things in this world.) And if they can do it, so can you.

You just need to find the courage within yourself to take that leap.

But can courage be taught? Is it something that you are born with? Why does it show up sometimes and walk away when we need it the most?

Many coaches and self-development guru's speak about harnessing fear and becoming a fearless warrior. But no-one is fearless. There are just some people out there that have figured out the best ways to move through fear.

Here are some tips that might help you the next time you find yourself scared to step out into the unknown.



Recognize that you are fearful of whatever it is and sit with that feeling. When we admit and ask ourselves what is really going on - why are feeling fearful - often the answers we need come to us. Take your time to get clear. Sometimes fear can be wisdom speaking to you that you are in danger or on the wrong path. Accept that. But in other instances, it's presenting itself to you so you can figure out how to move through that fear.


If we are all over the place and feel out of alignment with ourselves, then fear can rear it's ugly head. Be sure to connect with your body and mind by focusing on your breath and bring your thoughts back to a peaceful time or place in your life. If you need to, close your eyes for a few seconds. Remember all the things that are going right in your life and what you are grateful for.


Be mindful of those moments when you are feeling the fear. What is your body doing? What is your mind trying to say to you. Accept those feelings. Recognize that they are there and be grateful for them. And move through them. Being courageous is an act and it takes practice. You aren't born courageous. It is something that build upon - like a muscle you can exercise to make stronger.


My wish for you is to be able to step through your fears this year and truly believe in your abilities. We all have unique gifts to offer this world - that's what makes us great.

Step into your greatness. Now is the time to act.




do you believe in second chances?

I found myself crying a lot this past weekend.

Not sobbing; but just a lot of moments filled with tears. Luckily the sun was shining and my sunglasses hid the water that was welling up in my eyes.

Now, you're probably wondering WHY I was crying...and funny enough, it was over a book.

Ha, I just laughed at what I wrote.

But when I sit back and reflect on this book and where I am in my life, I understand why pages filled with words was able to evoke such deep emotion from within. For anyone looking for a bit of clarity, or something to relate to as they go through a difficult transition in their life, I'd highly recommend this book.

The book: Life's Golden Ticket by Brendon Burchard

Yes, Brendon is a high performance coach and one of the highest sought after teachers in the personal development field. But unlike a lot of personal development books, this one doesn't "tell" you how to live your life or slap you in the face for not living up to your own potential.

Instead, Brendon guides us on a journey of self-discovery and understanding by using an extremely relatable character who is going through a tough time in his own life. By building a story around a fictional character, he's able to demonstrate that if you are open to and accepting of new opportunities - even if they are completely outside of your comfort zone- then amazing things are on the horizon.

The character must confront the following:


This is a hard one for most to swallow, because fears are things we can't see; but they can often be so strong that they consume our every thought, dream and desire. The funny thing about fear is that everything you've ever wanted is on the other side.

Here's a challenge - think of one fear that you have right now. Don't take the biggest, pick something small. Now I want you to challenge that fear and conquer it within the next 24 hours and come back and leave a comment on the blog. Tell me what your fear was, how you overcame it and how you felt afterwards. I guarantee you will feel a sense of freedom and release. It's highly probable that you'll laugh at yourself for being fearful of that thing in the first place.

Hurtful relationships

I just read an Instagram post today that said: "Hurt people hurt people, healed people heal people." And if we're honest with ourselves, we all have had those negative relationships come into our lives at some point or another. Maybe they were there from day 1. Sometimes they are family members and they're harder to avoid. Sometimes they come into our lives uninvited- or so we think.

The thing with 'negative' relationships, or people who have hurt us in someway, they're often put in our lives to teach us a bigger lesson. If we can recognize these toxic energies that are following us around, then we are better equipped to deal with them and stand our ground. Push away their hurtful words, because it's often their own fears being projected onto you. Refuse to be bullied and figure out how you can be the bigger person. Don't use anger; but rather compassion. The bottom line: you don't have to accept their toxic snowballs; but you shouldn't be dodging them either. Be present. Stand in your true form and kill them with kindness while walking away.


Failure is a funny word. It's gotten a bad rap in society these days and yet it's our greatest teacher. Sara Blakeley, the Founder and CEO of Spanx, recently posted a video interview of her talking about how her dad would make all her siblings and her tell him their failures every night at the dinner table and he would congratulate them on failing.

For many, this might seem strange. But as Sara explains, this taught her to re-frame the meaning of the word, failure, and look at it as a teaching experience and chance to learn how to be better the next time. She wasn't scared of failing anymore and actually embraced the opportunity to fail, because it made her stronger and wiser. And often times, even more compassionate to herself and those around her.


It's a shitty one to embrace. But without loss, we would never know gratitude. In Brendon's book, the main character was struggling, even as an adult, by the sudden loss of his mother when he was 17. She was his rock, his biggest supporter and the one that loved him unconditionally. When she was gone, he forgot all the good things she had told him and instead allowed the negativity to take over.

Loss can do that to us. It can pull us into a deep hole of pain and suffering. It can make us forget all the beauty that surrounds us on the daily and it can even make us forget who we are or want to be. But if you can recognize the sadness and pain within, then you are one step closer to moving in a direction of acceptance and understanding. Loss is a part of life, and that fact is never going away. People and things will come in and out of our lives on the daily, weekly and yearly; but it's how we ultimately deal with the loss that will shape our future behaviour and actions.

In summary, the book takes the reader on a journey of self-discovery and reflection.

Questioning things like - Am I living my best life? Am I following my dreams or someone else's? Am I giving to others? Am I loving to those that love me back? How can I be a better person?

If you are going through a transitional period in your life where the questions listed above, draw out more questions, then I suggest you buy the book ( Disclaimer: I am not an affiliate, just a fan of the book) and even consider getting a journal to start writing out your own thoughts and life questions. You never know what might transpire and the answers that could 'miraculously' come to the forefront of your mind.

Miracles happen everyday. Why not for you?