Goal Tracking

From 'Why' to 'How': Define Your Goals and Set Yourself Up for Success

Last week, we talked about finding your 'why' - that deep-rooted reason that keeps you going when motivation fades. 

This week, we're taking the next crucial step on our journey to rock-solid discipline: setting and achieving our goals.

Define Your Goals

I'm a big fan of 3-month sprints. Why? They're not so far off that they feel unattainable, but they give you enough time to see real, lasting change. It's the sweet spot for goal-setting.

Now, here's the kicker: your goals need to be realistic. Don't set yourself up for disappointment by aiming for the impossible.

Instead of trying to lose 50 pounds in 3 months (which isn't healthy or sustainable), aim for something achievable like 10 pounds.

"But wait," you might say, "10 pounds doesn't sound like much!" Think about it this way: that's 40 pounds over a year. 

Now we're talking about a massive transformation!

Want to get more specific? Set a body fat percentage goal. A realistic target could be to lose about 1% body fat per month. So, 3% in 3 months is totally doable!

(Next week, I’ll show you how - and why - to track body fat instead of body weight. It’s a lot easier than you think)

Remember, this is your journey. Your goals should reflect what's important to you. Be ambitious, but be realistic. Set yourself up for success, not disappointment.

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How to Turn Goals Into Outcomes

Now, here's where it gets really interesting. Study shows (1) you're 42% more likely to follow through on your goals when you write down your vision and plan your actions.

That's right - the simple act of putting pen to paper (or fingers to keyboard) can significantly boost your chances of success.

But wait, there's more! Researchers wanted to know how to transform hopes into real results. They split participants into five groups:

1. Those who just thought about their goals

2. Those who wrote them down

3. Those who added an action plan

4. Those who had accountability

5. Those who added action reports to manage progress

Guess what? The group that included all steps - writing down their vision, identifying action steps, having accountability, and keeping progress reports - were a whopping 76% more likely to achieve their goals!

The Power of Writing and Tracking

This isn't just theory. A study on runners (2) found that those who wrote down their short- and long-term goals - and tracked their progress - did a better job of increasing their mileage.

So, here's your action plan for turning those fitness goals into real outcomes:

1. Write down your vision and your 'why'

2. Define achieve goals

3. Track your progress

Use an app or track on your own - whatever works best for you. The key is consistency.

Coming Up Next Week

Next week, we'll dive into how to use your big goals with a quick 5-minute writing routine. Plus, we'll explore what to track (and how to track it) to supercharge your progress.

Remember, having a vision gives you clarity, your plan creates consistent, sustainable actions, and accountability keeps you on track when life throws you a curveball.

Keep pushing, keep growing, and most importantly, keep believing in yourself. You've got this!

Weekly Recipe

Protein-Packed Lean Beef Chili: Fueling Your Fitness Goals

Remember those goals we just set? Well, achieving them starts in the kitchen. This lean beef chili recipe is not just delicious — it's a perfect example of how we can align our eating habits with our fitness objectives.

It's high in protein, packed with nutrients, and can be easily adjusted to fit your specific macronutrient needs.

Why This Recipe Supports Your Goals

1. Lean Beef: High in protein, which is crucial for muscle repair and growth. I use a grass-fed, organic variety that's not only healthier but also supports sustainable farming practices.

2. Beans: Provide additional protein and fiber, helping you feel fuller for longer and supporting digestive health.

3. Vegetables: Carrots, onions, and optional bell peppers add essential vitamins and minerals without excessive calories.

4. Customizable: Easily adjusted to meet your specific calorie and macronutrient goals.

Ingredients

• 1lb lean beef (grass-fed, organic if possible)

• 1 can kidney beans, drained

• 1 can black beans, drained

• 1 can chili starter (or crushed tomatoes with smoked jalapeños)

• 1-2 cups baby carrots, chopped

• 1 white onion, chopped

• 1 bell pepper, chopped (optional)

• Salt, pepper, garlic powder

• Paprika, Chili Powder, and Cumin

• 1 tablespoon olive oil

Instructions

1. Set Instant Pot to sauté mode. Add olive oil, carrots, onion, and bell pepper (if using). Cook until onions are translucent.

2. Add beef, salt, pepper, and garlic powder. Brown the meat, mixing well with the vegetables.

3. Add beans and chili starter. Season with paprika, chili powder, and cumin to taste.

4. Close the lid and pressure cook for 10 minutes (or use the chili button if available).

5. If using a regular pot, cover and simmer on low heat, stirring occasionally.

Meal Prep Tip

Make a double batch and freeze portions for busy days. This way, you're always prepared with a healthy meal that aligns with your fitness goals, even when time is tight.

Serving Suggestions

• For a lower-calorie option, serve with a dollop of Greek yogurt instead of sour cream.

• On heavy training days, serve over a baked sweet potato for extra complex carbs.

Remember, consistency is key in both your workouts and your nutrition. This chili recipe is a great example of how you can create meals that are not only tasty but also support your fitness journey.

It's all about making choices that align with your goals, one meal at a time.

Give it a try and let me know how it fits into your nutrition plan!

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Workout of the Week

Turning Goals into Action in Just 15 Minutes

Remember those 3-month goals we set? Here's where the rubber meets the road.

These quick, high-intensity workouts are designed to fit into even the busiest schedules, proving that with the right mindset and plan, you can make significant progress towards your fitness goals.

The Power of 15 Minutes

Research suggests that a 10-minute workout with bursts of intensity can improve insulin sensitivity and cardiometabolic health as much as a 50-minute workout. That's the power of turning your intentions into focused action!

We're offering two options: a cardio version and a strength version. Choose based on your goals, or alternate between them. Remember, consistency is key - aim to do these 3-4 times a week, with rest days in between.

Cardio Workout: Sprint Intervals

Goal Focus: Cardiovascular health, fat loss, improved endurance

1. Warm-up (5 minutes): Walk, jog, or bike at a steady pace

2. Main Set (6 minutes):

   • Sprint for 20 seconds at maximum effort

   • Rest for 2 minutes

   • Repeat 3 times

3. Cool-down (3 minutes): Move at a steady pace, similar to your warm-up

Strength Workout: Full Body Circuit

Goal Focus: Muscle building, strength improvement, metabolic boost

1. Warm-up (2 minutes):

   • Inchworm: 10 reps

   • Step-ups: 10 reps

   • World's greatest stretch: 5 reps

2. Main Set (10 minutes): Perform each exercise for 20 seconds, followed by 40 seconds rest. Complete 2-3 rounds.

   • Lunges

   • Push-ups

   • Squats

   • Bodyweight rows or pull-ups

3. Cool-down (2 minutes): Light stretching

Turning Workouts into Outcomes

1. Write it down: Schedule these workouts in your calendar. Remember, you're 42% more likely to achieve goals you've written down!

2. Track your progress: Note the number of reps you complete in each 20-second burst. Try to increase this number over time.

3. Stay accountable: Share your workout completion in our community forum. Let's motivate each other!

Progression Plan

To align with your 3-month goals, aim to progress these workouts over time:

• Week 1-4: Focus on form and consistency

• Week 5-8: Increase intensity (sprint speed or add weights)

• Week 9-12: Increase rounds or decrease rest time

Remember, these short, intense workouts are a perfect example of how small, consistent actions can lead to big results. They're designed to fit into your busy life while still moving you towards your fitness goals.

Give it a try and let us know how it aligns with your personal fitness objectives. Here's to turning those goals into real, measurable outcomes!

Stay fit,