If you’re like me, you are probably wondering where to start with all this information, right? First things first; you have to decide what kind of results you want. What is your target? If you don’t have a target, there’s zero chance of hitting it. Be very clear on what you want and be relentless at getting it. Everything you do should align with achieving your goal.

1 – Writing Down Your Goals

Decide whether you are going to hire a coach or do it yourself. Either way is fine. Once you’ve decided, the next step is to write down your goals. Long-term and short-term goals:

1. Write down your long-term goal of six to 12 months.
2. Write down your short-term monthly goal to get to your long-term goal.
3. Write down your weekly goals to get you closer to your monthly goal.
4. Write down your daily activities to hit your weekly goal.

For example:

1. My 6-12 month goal was to cut down to a weight of 135 pounds and be in the best condition for the show.

2. To achieve this I needed to lose two or three pounds a month. This was my monthly goal. I then wrote it down in positive language (i.e., “I commit to weighing 140 by the end of this month.”). Instead of writing “I will lose two pounds this month”, I wrote down the weight I wanted at the end of month, as well as how I would feel (i.e., “I commit to weighing 140 pounds by the end of this month. At this weight I will feel alive and strong.”).

3. Your weekly goal should connect you to your monthly goal. If your monthly goal is two pounds, your weekly goal should be to lose half a pound. Again, write it in a positive format (i.e., “I commit to weighing in at 139.5 pounds by the end of this week. This will give me a feeling of confidence that I am moving in the right direction.”).

4. Finally, write down all the activities you can do to achieve your weekly goals. Once you have that, prioritize them and do them each day. Ask yourself, what is the most important thing you can do today to get you closer to your weekly goal?


1. Exercise
2. Cardio
3. Portion my food
4. Drink lots of water

I know this may seem like a lot of work, but by writing down your target and the activities to get there, you will save so much time in the long run. You will have a plan of attack so you won’t have to think about what to do. Instead, all you have to do is take action as outlined in your plan. Keeping this process simple is the key to your success.

Thinking too much inhibits action. There’s a saying: “analysis paralysis.” Thinking of what to do, how to do it, and why to do it on a daily basis prevents us from taking action. We don’t want this. We want to take action and move ahead. This is why having a plan is so important.

Remember, you don’t have to be perfect here. You are working your way up to a result, so give yourself lots of credit for doing this in the first place. Instead of thinking that you have a long way to go, think of how far you have come. Be your own best cheerleader and think only positive thoughts that support your endeavours.

2 – Creating Daily Habits for Success

Creating a habit is essential to your success. It’s like driving a car. You don’t really have to think about driving a car, do you? You just do it. You formed the habit of doing it so well, you do it almost automatically.

Your subconscious takes over and does most of the work so you don’t have to spend energy thinking about it. This is where we want to get your with your fitness habits.

You automatically eat the right things and exercise regularly because you’re used to it and you like it. You don’t have to force yourself and use every single ounce of your willpower to do it.

Let’s say you start to create a habit of exercising every other day. To create this habit, write it down as an affirmation. Here’s how I did mine:

“I commit to working out every other day for 60 minutes, ideally from 7am to 8am. By doing this I realize that I am making a day by day propensity that will enable me to accomplish my fitness goals. It won’t be easy at first, but I know that the more I do it, the easier it gets.”

This is an example of an affirmation I write down and read every day to motivate myself. It really does work; you just have to be super consistent at reading it every day. Seriously, give this a go. Your level of commitment to doing these small tasks determines how badly you want to achieve your goals.

If you commit to working out at the same time every day, the habit becomes more powerful and easier to do. Try to stick to the time for at least the first few weeks. Soon enough this habit will become a part of you and then it’s automatic, like driving a car.

Matter of fact, if you miss a day, you will feel like something is off and probably won’t feel like you killed the day. This has been my experience. I will never go back to skipping my workout days because I know how it makes me feel mentally and physically. This is a non-negotiable for me.

Remember, getting the ideal body you want will change more than your physique. You will also improve your mental attitude. You will want to develop and grow other areas of your life as well. You will become a person who is no longer afraid to go after the things you want in life, regardless of how big they might seem.

So when should you start? As the great motivator Tony Robbins says, “Wouldn’t now be the best time to start?” There are no good reasons why you shouldn’t start today. Remember, starting can mean just writing down your intention, writing down what you want.

It doesn’t have to mean that you hit the gym right away or stop eating certain food right away. This is a process and the best way I know how to win this game is to do it slowly and methodically; bite-size pieces at a time.

Would you take out a piece of paper and write down what you want? Review the sections above for guidelines. Do this as soon as you can. This is one small action that will start you on your exciting journey the right way.

3 – Productivity and Time Management

Many people have asked me, “How do you fit your six days of workouts and daily tracking into your life? Isn’t it hard when you have work and other priorities competing with it?”

First, if you want it bad enough, you can make it work; you’ll find a way. It’s certainly not easy at first, but it does get easier as you do it more often. For me, I picked the morning as my time to work out. This is a time when there are no distractions or anything else that can stop me. I was never a morning person, but guess what?

I became a morning person by consistently doing it every day. That’s the key; you can become whomever you want if you just do things repeatedly. You become what you repeatedly do and think about.

Second, schedule it in your calendar and stick to it, no matter what. Just like when you have a doctor’s appointment. You wouldn’t miss that appointment, would you? Your focus here is to create a habit. If you commit to getting up every morning at 6am, schedule that in and do it for at least 30 days. See what happens. You better believe that after 30 days you will become a morning person and you will love it.

By scheduling and planning your personal calendar, you know exactly what activities you are committed to so as to achieve your results. I would schedule my workouts in the morning, really early, like 5am or 6am. Now, you don’t have to do it so early, but I would recommend doing it in the morning.

This is when your willpower is the strongest. Plan it so it fits with your daily routines. If you have work at 9am, plan your workout and block 7am to 7:45am to do this activity and nothing else.

I know some of you are just not morning people. Neither was I. You need your beauty sleep. So did I. You can’t go to bed early. Who can? I’ve used these excuses before myself, but once I started I never looked back. I am now a morning person.

If you want to master the morning, I suggest reading this book, “Miracle Morning”, by Hal Elrod. He teaches you how to create a habit of getting up in the morning so it can become easier.

The most important thing to remember is to make your workout a priority, like going to work. Plan it, schedule it, and do it. If you want and are able to do it later in the day, do that. Test it out and see what works for you.

If you find that you are not sticking to the plan, change it to a different time. Do whatever it takes to make it work for you. Everyone is unique and requires unique planning for themselves.

To make it work for you, use your creativity. Block out 30 minutes to an hour for your workout and discipline yourself to do it. After a while, it will become a habit. It will be easy to do and you will love it. It will become part of your daily routine and you will never want to skip a day of working out.


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