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My 5 Biggest Surprises from Project Managing My Fitness

After a lifetime of struggling with my weight, I finally gave my fitness an honest, structured try.

I expected the hardest part to be workouts or discipline. What surprised me was how much of the real work had nothing to do with exercise at all.

Here are the five biggest surprises from my journey of Project Managing my fitness.

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Project Manage Your Fitness Cheat Sheet

Ready to Project Manage Your Fitness?

Grab your copy of the handout from the Project Manage Your Fitness workshop.

The handout includes the Project Manage Your Fitness Cheat Sheet and the Get SMART exercise to turn your hope into a solid, SMART goal.

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???? Ready to Take Control of Your Goals?

Get the exact system that helps high achievers turn dreams into reality—for FREE!

Join my email list today and get your FREE digital copy of Project Manage Your Life (PDF, $4.99 value) delivered instantly to your inbox!

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PLUS, you’ll also get:
✔ Weekly inspiration & success tips
✔ Exclusive goal-setting resources
✔ First access to new content & offers

Project Manage Your Life eBook

Ready to Project Manage Your Life?

Get the practical guide to the why and how behind the Project Manage Your Life (PMYL) system... a proven method for treating your goals like projects: structured, strategic, and achievable.

Whether you’re focused on personal growth, career momentum, or finding balance, this eBook equips you with the mindset and tools to make real progress.

➡️ Download your free copy now... available instantly for all Operation Melt email subscribers (new and current).

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Retrospective Template

We naturally execute our projects, and our lives one day, one week, one month at a time similar to the “sprints” in an Agile project. What if we got better at pursuing our goals every week or every month? How powerful would that be and how successful would we be just a few months in the future? That is the goal of a retrospective, to continually assess and improve our performance throughout our projects. Use this template to complete your own retrospectives.

Free download for Operation Melt email subscribers.

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Wheel of Life

The Wheel of Life helps you create a visual representation of your current level of satisfaction with each major area of your life. Once complete, the wheel helps you target the areas of your life that could use a little work. This will help you focus your goal-setting energy.

Free Wheel of Life worksheet download for Operation Melt email subscribers.

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Ideal Job Blueprint Worksheet

Are you stuck trying to figure out your ideal job?

Finding your ideal job is like solving a complex jigsaw puzzle. This Ideal Job Blueprint exercise will help you create the border around your ideal job. By giving yourself these boundaries, you can refine your focus on assembling the pieces for the job that’s best for you.

Free download for Operation Melt email subscribers.

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Silencing The Lies

Are you hearing voices? They might be telling you lies!

Every one of us has two voices inside us. The first voice is the one that comes from our mouth that other people can hear and can be a powerful tool to express ourselves.

The second voice is one that only we can hear. This voice exists only inside our head and makes continual commentary about us and everything around us; it is our inner self-talk. Our second voice can be a powerful ally when it serves as our inner cheerleader. Unfortunately, this voice can also be our biggest critic, undermining us at every turn.

This inner critic is not really you! The critic is just borrowing your voice without your permission. Then, in your own voice, it tells you terrible things that undermine your confidence and hold you back from greatness.

This exercise will help you tell this inner critic to shut up. It’s time to silence the lies.

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Weekly Body Image Journal Worksheet

With any struggle in life, awareness is the first step to problem-solving. Body image challenges are no different - you need to know what's happening and your triggers to manage them. Use this worksheet to track the results of your boost your awareness of your perceptions of your body image.

Download your free copy of the Weekly Body Image Journal Worksheet.

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Project Charter Worksheet

A project charter formally recognizes a project exists and is authorized to continue. In your personal goal project, the charter is used to recognize, for yourself, that your project exists and to state its goals. Your charter marks a decision point in your life and your commitment to accomplishing your goal.

Download your free copy of the project charter workbook I use with Operation Melt coaching clients.

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Qualitative Goal Tracking Worksheet

Use this worksheet to track daily progress with your non-numerical, qualitative goals and/or daily habits.

Download your free copy of the Qualitative Goal Tracking Worksheet.

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Happy Hour Playbook

Happy hours can be lots of fun, but they can also be very dangerous to your fitness goals. If you don’t plan ahead the can result in mindlessly consuming a full day's worth of calories in just a few hours. By applying a few common-sense strategies, happy hours can be both fun and fitness-safe.

Free download for Operation Melt email subscribers.

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Lessons Learned from 2020

Not to under-sell it, 2020 was an odd year and was not the year that I had planned. Like many people, I had a few wins, but they were quickly overshadowed by other events. At the end of the year, I looked back over all of the ups and downs and completed a personal 2020 retrospective. After some careful thought, I identified six big lessons that I have gleaned from 2020.

Free download for Operation Melt email subscribers.

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Development Saved is Development Earned

“A penny saved is a penny earned.” Smart words from Benjamin Franklin. Essentially, there are two ways to increase your wealth: earn a new penny, or choose not to spend a penny you already have. This exact same premise applies to your growth and development.

Free download for Operation Melt email subscribers.

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A Leadership Model for Everybody

Everybody has some sort of strategy, process or model that they claim to be the secret to great leadership. But they usually don’t scale well to various levels of leadership - the person just starting their career has different needs than the seasoned executive. In this article, I share a leadership model that has scaled well for me for years.

Free download for Operation Melt email subscribers.

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Seasons of Transformation - Free Chapter

???? Get a FREE Chapter of Seasons of Transformation!

Curious about Seasons of Transformation? Get a sneak peek into Kate’s journey of resilience, growth, and change with a FREE chapter—delivered instantly to your inbox!

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They tell you that at least you’re pretty,
with a tone that sounds like pity,
or maybe an awarding of a consolation prize.
For there’s unrecognizable pain in your eyes,
and lately you have no time to worry about your size.
Some tell you not to care what others think.
They don’t realize you often feel on the brink.
You quit caring about thoughts, just authentic feelings, a long time ago.
But, you had no clue what life would throw – to charge and heighten every part of you.
You keep doing what little you can,
Being a wife and mother, with a plan.
You’re getting accustomed to cleaning up the ashes,
After murders happen,
Babies perish,
People die,
Crowds watch,
and you turn into a roadside attraction.
All while people’s love quickly fades,
comes to light,
or just flashes…

Operation Melt Coaching Process

1. Coaching Intake: before our first session, you will complete a brief questionnaire to help us focus our efforts.
2. Session #1 – Goal Project Kick-off: we will discuss your vision & begin to narrow our focus to the 1-2 priority goals.
3. Session #2 – Goal Project Charter: we will finalize your goal project “charter,” commit to your goal & start building your roadmap.
4. Session #3 – Goal Project Roadmap: we will finalize your roadmap to success, including your “wills” and “won’ts.”
5. Sprinting To Success: we will work together to execute your roadmap in 2-week cycles called “sprints.” During these sprints, we will meet biweekly to review progress and plan the next sprint.
6. Final Coaching Session – Goal Project Wrap-up: once you have reached your goal, we will meet to celebrate your wins, review what you’ve learned & commit to your plan to keep the changes alive.

Meet Coach Tony

I am a certified Master Life Coach and project manager and am committed to helping individuals and companies achieve their most important goals so we can build a world where no goal dies of loneliness.

Why work with me?

I am a certified Master Life Coach and Health & Nutrition Coach
I am a certified Project Management Professional (PMP), and I use many of these techniques in my coaching process
Through 25 years of career and leadership experience, I have mastered many self-development tools and have coached and mentored many professionals to help them achieve their goals
I am a published author and self-improvement blogger
I have a flexible, laid-back, transparent style, and I am fun to work with
I have been there myself and have first-hand experience with transforming my life

You’ve got goals. Your brain has other plans. Let’s fix that.

Goal crushing is a team sport.
The Goal Crusher Community is your team.

Not sure where to start? Here’s the map.

Get the tools

Work with me

Read & Explore

Join me live (for free)...

You’ve got goals. Your brain has other plans. Let’s fix that.

Goal crushing is a team sport. The Goal Crusher Community is your team.

Not sure where to start? Here’s the map.

Get the tools

Work with me

Read & Explore

Join me live (for free)...

Goal crushing is a team sport.
The Goal Crusher Community is your team.