Hey, friends!
It's me Lunden.
Today, we are talking about setting goals and five
tips to help you reach your goals.
So first, I wanna talk to you about why
setting goals is so important because it gives you a reason and a fire to jump out
of bed in the morning and just get after them, right?
If you've ever imagined your life without goals or maybe you're a person
right now where you're like, "I don't really have any goals like I'm not really
working on anything," how motivated and how driven and how fired up are you every
single day?
Probably not very much, right?
So, you wanna define what your goals are because they help you get that "oomph" out
of life, right?
They help you jump out of bed.
It's what sets your soul on fire.
It's what your purpose is: to get up and execute and bring your best self every
single day.
So that's why goals are really important, and when it comes to fitness,
this is also helpful too because when you're walking to the track or getting
dressed to go outside for your run or you know, getting dressed to do your
bodyweight training workout or heading to the gym, if you don't have a clear goal
and a clear picture, how excited are you gonna be to go and do that workout?
Probably not very excited, and those goals are what are going to help you on those
days--we all have them--where you're just like not really feeling it, but when you
have a clear goal and a clear picture and that why, and we'll talk about that more
too, it's just what really gets you fired up.
You have to have goals and that vision to move on every single day to reach that
goal.
Okay?
Next, I want to talk about how.
How do you set your goals, and what does this look like?
So you always want to have a big picture goal.
You want that crazy, ridiculous, amazing goal that makes
you feel a little bit nervous and a little bit like, "Oh my gosh!
I can't believe like this is my goal."
Could this really be my life?
Yes, it totally could.
It could be the case that you wanna lose 50, 60
pounds, 60 kilos, maybe you wanna lose a bunch of dress sizes, maybe you wanna run
your first marathon, and you're scared out of your mind, and that's okay because your
goals, your big picture goals, they should freak you out a little bit.
They should be a little bit scary.
They should make your heart start beating a little bit faster,
and you kind of feel like, "Oh my God!"
like a little kid going to Disneyland or going somewhere where you just get so
super excited.
You want to have that big picture goal.
It's really, really important to have that, but at the same time, you wanna
have that broken down into smaller steps: your daily goals, your weekly goals, your
monthly goals, and you wanna make sure that every day, you're focused on
something.
It doesn't have to be something big.
Maybe you're training for a race, and your, you know, your ultimate goal is to
run that marathon in like four months, but your daily goal is to, like, get in your
run today or get in your recovery workout today or get in your bodyweight training
workout so you have strong muscles to support your race today.
So focus on the day, okay?
You wanna have that big picture, but you want to be present and in
the moment as well.
Then, you'll have your weekly goals as well, which maybe is to
get through your training week, and then you'll have your monthly goals as well.
So you wanna make sure that you have those
set up, and that they're in your calendar and that you have a plan to get to that
big picture, especially, between, you know, now and that next month, and you can
revisit it, and you can edit things and say, "Okay, these are my goals, you know,
from now until the end of the month", and kind of break it up there and revisit it
for the next month, but you wanna make sure that you're not so overwhelmed by
this big picture that you don't take the time to break things up into smaller
pieces, okay?
The next part is, is you want to be able to define goals that are
measurable, okay?
So it's not gonna do yourself any good if you say, "I just
wanna lose weight."
"I want to run a marathon.""
What are the goals that are measurable that you can define so that you
know when you achieve them when you do because you can.
So if you just say you wanna like get healthier or like lose
weight, but you don't have, like, a specific amount that you're tracking on a
weekly basis, that you're monitoring at the end of the month so that you can
monitor if you're on track, then you're gonna get sidetracked, and you're not
gonna feel excited.
You wanna set these measurable goals super, super specific for
you, okay?
Like super, super specific.
That way you know, "Okay, I did it, check."
"I did it, check." Because the more checks we have, the more successes and small wins
that we have, the more wins that we have overall, the more excited we are, the more
motivated we are, and the more that we can just keeping pushing forward even when
things are hard because they're gonna be challenging.
And so for me, personally, my personal fitness goal right now is to
focus more on loving my body and recovery and reducing stress, and that's by doing a
morning meditation every single morning, doing yoga three times a week in the
morning, and getting outside and walking and being in nature with the goal of
20,000 steps, five days a week.
So on the weekends, I give myself a little bit of a
break, even though I'm usually walking and going for a run, and I generally hit that
goal anyways, but those are my goals right now.
Meditation every morning, yoga three mornings a week, and 20,000 steps at least
Monday through Friday, five days a week.
That's measurable for me.
I can look and say, ""Okay, did I do my daily meditation?
Did I do yoga three mornings a week?
Did I hit my 20,000 steps goal?
I can look at my Steps app, and I can see that.
I can measure that.
I can know if I was successful there or not, and that's my
fitness goal for this moment.
That's what I'm tracking daily and weekly, and my
overall, big goal is to reduce stress and to focus on self-love and, and reflection
for myself personally, and you can do that too.
So you can say, "Okay, this is my big picture goal.
Here's what I want to achieve on a daily basis.
Here's what I want to achieve on a weekly basis," and
reflect on that and look at it and make sure that it's very, very specific as
specific as you want it to be.
"I wanna lose 10 kilos by my sister's wedding
cause I wanna fit in this particular dress, and this is important for me," or
"I want to, you know, look my best in my tuxedo for my personal wedding or my," I
don't know, maybe you're going to a big event or a party or something like that.
Just make it as specific as for you, don't worry about what other peoples' goals are
in terms of setting yours.
It's good to know other peoples', and we'll talk about
that too, but make it as specific as you possibly can.
Write it down.
Put it places.
Stick it up all over the wall.
Put it as the background of your phone like
constantly be reminded of your goals, okay?
So now once you have all of your goals set, you have your plan, you have
your big picture goal, you know what you're focusing every day, week and month
on, how are you gonna stay motivated because people feel like they lose
motivation so quickly, and remember, motivation is a muscle, okay?
You can't just neglect it.
You don't just like turn a motivation switch on once, and then
you're like forever motivated.
You have to cultivate motivation every single day,
sometimes, every single hour, sometimes every single minute, and the more that you
cultivate that, the more present you are.
You need to stay focused, and you need to stay motivated every single hour if you're
one of those people or you're having one of those days, just make sure that you
know from the beginning when you have that big picture goal, and you can envision it,
and you can feel it, and you can smell it, and you can just like taste it.
It's just, it's right there, right in front of you
that you don't expect that that feeling's just gonna last forever 'cause if you do
that, you're lying to yourself, and you're setting yourself up for failure, okay?
First tip, number one, to stay motivated know your "why".
Know why you're doing this, and your "why" should be so
compelling to you.
When you hear your "why", it should be something that makes
you feel warm and fuzzy for, for inside.
It could because I want to be able to chase after my kid, um, on the playground
because right now when I'm doing it, I'm getting winded or I'm out of breath or
because you know, I want to reach that finish line, and I want to have that medal
around my neck that says I completed this marathon, okay?
So you want to know your "why", and take that "why", write it down,
write it on your forehead, put it in tons of places, put it on the background of
your phone, hang it up in the bathroom, put it on the piece of paper at your
office, make it the background of your computer, put it on the, um, the little
thing, what's it called, that blocks the sun in, your car, uh, you can put that
there.
You can stick it, just stick it places where you're gonna see it all the
time.
Constantly remind yourself of that "why".
Another tip, number two is actually one of my personal favorites.
Create a vision board so get a piece of paper, get
a corkboard, get magazines out, print out pictures from online, cut them out and put
them all over this vision board.
These pictures will help reflect your "why", and
every single day, look at it.
So go in, look at that vision board, take a few deep
breaths, look at all those pictures that cultivate that feeling and cultivate that
motivation for you and put it in a place that you see it often.
So don't just make the vision board, and then put it in a
cupboard somewhere or like put it in your closet like put that shit in the living
room like put it somewhere where it's directly in front of your face, okay?
This is really, really important.
The third tip is tell your goals to your friends and ask
them for theirs, build that tribe, build that, um, group of people that are gonna
hold you accountable, okay?
You will deepen your relationships with your
partner, with your friends, with the people around you or even people in online
groups or online communities.
Those are really powerful as well.
Make sure that you're telling them your goals.
Tell people your goals.
Put them out into the universe.
Make them real, and then ask people, "What are you working on too?"
like, "How can I support you?" and you might find people who have either very
similar goals to you or they have goals that you guys can somehow work on
together, especially when it comes to fitness, right?
You might see someone whose, their goal is to, you know, work out
to get in shape for this, and you're working out to get in shape for this
reason.
You guys can come together for tip number four, which would be like a partner
workout.
Getting together, working out together, having fun together, sweating
together, holding each other accountable so that way, you know, you can be like,
"Hey, where are you?
You said you were coming.
You said that you were going to help me reach my goal or you were going
to meet me here so we could help each other."
So really make sure that you tell people your goals.
Don't be afraid of them.
Your goals are powerful.
Your goals are awesome, and your goals are yours, and
you can make them happen, but you can't just hold them all inside, okay?
Make sure that you tell people about those goals,
and tip number five is a little bit more work here.
So put your goals in your calendar, okay?
Set your plan in your calendar.
This will help you stay motivated when you can have a clear
picture.
If you don't have this clear picture in your calendar whether it's a
written calendar, whether it's an online calendar, um, maybe you have something
that's on your fridge that's weekly.
Make your calendar very, very specific with
where you're gonna spend time working on those goals like I told you, mine is
morning yoga.
So in my calendar, on Monday, Wednesday, and Friday, I have it
in there, first thing when I wake up, "Do yoga" like "Yoga."
Sometimes, I'll even put like the link to what YouTube video
I'm doing in my calendar.
Write down which one I want to do or maybe I found one, and
I'll put it in there really quickly.
So make sure that you have a calendar that's
written out, that's very specific so that way, you're not losing motivation because
you don't know what the heck you're doing, right?
So put it in your calendar and make sure that you don't cancel on yourself,
okay?
So there are my five tips to help you stay motivated and reach your goals.
Watch, rewatch this video, set your goals, and make them happen.
You can do it!
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