How To Set Your 2021 Health and Fitness Goals

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How To Set Your 2021 Health and Fitness Goals

Goal Setting is one of the most misunderstood but most powerful tools to create the life you desire.

We have all heard about the importance of it and a lot of us THINK we are doing it.

But how many of us are REALLY doing it in a way that actually leads to us accomplishing our goals?

In this article, I am going to walk you through each step in the process to set your health and fitness goals properly.

Most research studies and surveys done around goal setting indicate that a high percentage of people don't even set goals to begin with!

A particular study done by Dr. Gail Matthews from Dominican University showed that people who do set goals have a significantly decreased success rate when they did not write their goals down, share those goals with someone, and have weekly accountability around their goals.

So, it is not enough just to have a goal in mind; there is a specific process that must be followed to take the goal from a thought and manifest it into reality.

Step 1: Set a CRYSTAL CLEAR vision

You must formulate a clear picture in your mind of exactly what you want your health, fitness, and performance to be like.

The best way to do this is to sit down in a quiet place, free of ALL distractions and think.

Think with no limits!

Go into the details and be as specific as possible.

Then as the vision comes to mind, WRITE IT DOWN using the present tense of “I am”. This helps you begin programming your subconscious mind to drive you to take the necessary action to manifest your vision.

For example: A vision could be written as:

"I am feeling energetic and strong moving throughout my day."
"I am X percent body fat, and X lbs. of muscle mass."
"I am feeling strong playing the sports and activities I love".

Paint the entire picture here using your words, and hey if you literally want to paint it that’s a GREAT technique as well. Okay so not artistic you say? Then create a vision board with images that REMIND you and make you FEEL as if you are already living your vision.

Step 2: Set SMART goals

SMART is an acronym for Specific, Measurable, Attainable, Realistic, and Timely. Your goals should align with each of these 5 words.

This is where you start to breakdown that MASSIVE vision you set in step 1.

Write your goals starting with the phrase "I will".

For example:

"I will be 18% percent body fat by June 1st, 2021".
"I will be strong enough to do 10 full push ups by March 1st, 2021.
"I will be playing tennis 100% healthy by July 1st, 2021".

Step 3: Create Your Action Plan

Break your SMART goals down into daily, weekly, and monthly objectives. Write these action steps starting with the phrase "I am committed to". This will REMIND you of your FULL COMMITMENT to accomplishing your goals.

For example:

"I am committed to training for 45 minutes, 5 days per week"
"I am committed to eating 3 balanced meals everyday".
"I am committed to practicing mobility drills for 20 minutes per day".

Of course, you must also plan out what your workouts and meals, etc. will consist of.

Then, you MUST schedule the times and days you will do your workouts, go grocery shopping, prep your food, eat your meals, etc.

I promise you won't just "get around to it".

You must treat these actions as you would an important business meeting or doctors appointment.

Show up and be totally present, be on time, and AVOID rescheduling as much as you can!

After all, what’s more important than an appointment with yourself to protect and increase your health?

Step 4: Execute Your Action Plan

Now that you have your planned your vision, goals, and action steps it's time to get to work!

You can have the best plan in the world but if it's not implemented it won't do much of anything for you.

How will you stay accountable and disciplined to executing your actions steps?

Will you be able to execute totally on your own? Do you need an accountability buddy? Do you need to hire a coach to provide not only the accountability but also the expertise of how to train, eat, and sleep properly?

As Dr. Gail Matthews discovered in the study I mentioned earlier, the people that had accountability around their goals had the HIGHEST success rates.

Would you like to leverage the accountability and expertise of a coach to sustainably lose 10-20lbs. of fat while developing functional strength and conditioning from home in the next 90 days?

If so,  fill out the form below to request a free Success Session where we'll identify exactly what's holding you back and map out your plan to achieve your goals. Talk to you soon!

John Calarco B.S., CSCS


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