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How to Crush All Your Goals in 2008!

It’s here! 2008! I get excited this time of year, because every new year feels like a fresh start, doesn’t it? It’s a chance to kick some butt all over again. Kinda like when I used to play video games as a kid, each new game was a chance to beat the old record, and I was determined to do just that.

But the real question is: what do YOU want in ’08? What dreams do you allow yourself to dream? Whether it has to do with your fitness, your career or your relationships, in order to make the most of the new year you need to get clear on your goals.

So here are some strategies to help you make this year your best EVER!

For your goals to have impact they need to be precise. If your goal is fat loss, you can have a target bodyweight, bodyfat percentage, or clothing size, just as an example. The more detailed you can be, the better. You need to be able to see yourself as though you had already achieved your goal.

It is very important that your goals be realistic. It’s easy to be overly ambitious when you really want something, but you risk being dissapointed and giving up when your results don’t meet your expectations. This can also lead to unhealthy and counterproductive training and nutrition habits. Sure, it doesn’t help that you’re constantly being bombarded with weight loss advertisements making ridiculous, unrealistic claims like “lose 30lbs. in 30 days!” Realize that the body can only release 1-2 pounds of fat per week on a consistent basis. A rate of weight loss faster than this means you’re likely losing some combination of water-weight, fat and muscle, thereby reducing your metabolism, and making it more or less impossible for you to maintain your progress.

You’ll want to pick a target that’s measurable, so you can evaluate your progress. Using a tape measure is a good idea, because the scale isn’t reliable, especially in the beginning. You can lose bodyfat, and because you’ve also gained muscle, you might weigh the same. On the other hand, you may have lost only water-weight, and the scale would tell you you’re doing great! Although it is useful to do follow up measurements, it’s best not to do them too often. Instead focus on things like how your clothes fit, changes in your energy, and improved strength or endurance. These are all really good indications of progress. As with any plan, you should allow for opportunities to review and decide if you need to make adjustments.

You also need to have a timeline associated with your goal. It’s not a good idea to leave it open-ended. You now have some idea what a realistic rate of fat loss is, use that to decide how long you’re giving yourself to hit your target. If you can work it around a major event such as a vacation, or a wedding, even better. It helps to have something to shoot for. If your goal is long-term, it’s also useful to break it into smaller, more managable “chunks.” Give yourself little short-term targets along the way and remember it’s one step at a time.

It’s crucial that you allow yourself the room to fall, especially if fitness represents a big change in lifestyle for you. Look, nobody does this perfectly. Strive for progress, not perfection. Recognize that there will be setbacks along the way, and be comforted knowing that as long as you allow yourself the time, and consistently put in the effort, you will reach your goal. The biggest difference between those who succeed and those who don’t is how they deal with adversity. Fit people mess up, and then get right back on track, that’s why they’re fit! They don’t sit around feeling sorry for themselves, or wonder “why am I such a failure?”, and drown their sorrows in a bucket of ice cream. So you had bad day, or a bad week – so what? GET OVER IT, get off your duff, and get moving again, you’ll be fine. Perserverance, that’s the key.

Ok, let’s recap. You’re going to:
  1. Choose a goal that is realistic and precise.
  2. Give yourself a reasonable amount of time to achieve it and maybe work it around a vacation, high-school reunion, etc.
  3. Set up “checkpoints” along the way to evaluate your progress, and decide if you need to make changes.
  4. Allow yourself the room to make mistakes, and don’t let the fact that you’re not perfect prevent you from getting what you want.
  5. I haven’t said this yet, but WRITE IT DOWN!
Motivation experts agree that you’re much more likely to reach your goal when you put it on paper. It is not something to be uttered once, then forgotten about. Focus on it. Look at your paper often, maybe even carry it around with you and every once in while glance at it and try to envision yourself as though you were already there. Talk to your friends and family about it like it were already a done deal. Follow these steps and you’ll be primed to crush all your goals in 2008! Good luck! Now go get it done!

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