Goal Setting

Motivational Quote - "A journey of a thousand miles begins with a one step" - Lao Tzu

Whenever I take a potential client through a free consultation, the first thing I do is ask them what they want to achieve by working with me. 90% of the time I either get a blank face or the answer 'to lose weight'. It really is how it goes. Rarely do I ever have someone specifically say exactly what they want to achieve and when they want it achieved by. Because of this, I have decided to start the email series by breaking down exactly what a goal is taking you step by step through each section ending with you, hopefully, having 3 goals. 

*Please note your goals DO NOT have to be fitness/weight loss or gain based. They can be relationship or career based. Anything YOU want to achieve in 2018!

Read on to find out how you are going to write 3 solid goals for the first 90 days of 2018!

 

The Start of Something New

Before we start anything you need to be clear of what it is you want from 2018. Think of the specifics. Getting in shape for a holiday isn’t a goal, it’s an idea. Losing 10lbs before your holiday in 8 weeks’ time is a goal. I want you to set yourself 3 SMART targets. 1 target for the next 7 days; 1 target for the next 30 days and 1 target for the next 90 days.

 

SMART = Specific, Measurable, Achievable, Realistic and Time based.

 

Target 1

S  ______________________________________

M ______________________________________

A  ______________________________________

R  ______________________________________

T  ______________________________________

 

Target 2

 S  ______________________________________

M ______________________________________

A  ______________________________________

R  ______________________________________

T  ______________________________________

 

Target 3

 S  ______________________________________

M ______________________________________

A  ______________________________________

R  ______________________________________

T  ______________________________________

 

See below for an example. 

Example –

 

 “I want to lose 5% body fat in 10 weeks while maintaining my current muscle mass”

 

Specific – 5% body fat

Measureable – Measure body fat using callipers or bioelectrical impedance analysis

Achievable – 0.5% body fat per week is realistic with the correct training and nutrition

Realistic – It’s realistic as I am not starting at 10-12% body fat

Time based – 10 weeks

As it's your first day, you will not be getting an accountability question. Your first one will arrive tomorrow. However, let's ensure we start this with good intentions. Go back through the goals you set, are they specific enough? How will you measure them? Are they realistic enough for the time periods given. 

Now you have your targets, you have your WHY. No matter what you do in life, you need to have a reason for doing it, you need to have a why. Otherwise you won’t be able to give it 100%. Above is your why, it is your reasoning for starting this transformation and it will be your reasoning for not giving up. Make sure you have physically written down your 3 smart targets. Print them off and put them on your bedroom wall or kitchen fridge if you need to. This way, if you feel like you’re going off track the targets will stick as a reminder of why you started. This may seem very tedious; however, I promise it will help to keep you on track.

Recipe:

 

How often do you skip breakfast? How many excuses do you give for skipping breakfast? Or worst of all, how regularly do you eat 'quick' breakfasts or grab a high sugar 'breakfast' bar? All too often I bet! 

 

The first recipe that I have for you is a breakfast recipe. A simple, quick and tasty option that you can either cook from scratch each morning or prep for a few days in a row in one sitting. The simplicity of this meal is why I love it so much. Gone with your excuses, in with a tasty, high protein breakfast.

 Serves 12

  • 10 eggs
  • 2 tablespoons coconut cream
  • 1 tablespoon nutritional yeast
  • sprinkle sea salt and black pepper
  • 1 cup cooked ham, diced
  • ¼ cup fresh chives
  • ¼ cup red bell pepper, seeded and diced

 Directions

Preheat the oven to 350 degrees F. Grease a 12-muffin tin pan with coconut oil.

1

Whisk the eggs, cream, nutritional yeast, sea salt and black pepper in a large bowl. Add in the ham, chives and bell pepper. Divide the egg mixture equally between the 12 muffin tins.

2

Bake in the preheated oven for 12-18 minutes, until set. Remove from the oven and cool before removing the egg muffins from muffin tins. Once fully cooled, store extras in an airtight container in the fridge for up to 5 days. Enjoy!

 

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