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Chop your goals into bite size pieces

Amy Gorman

Last week I asked you to think about the goals you set last year in that new year, new me phase.


Did you look back at them?


Did you achieve them, something different, or make some progress?


Do you even remember the goal you set?

I set myself a few:

  • 1 business related

  • 2 training

  • 1 life

Business:

Work with at least 10 people on nutrition to make them feel better, understand themselves better and make them happier


Training:

1 have fun and enjoy it

2 a bar muscle up


Life:

Take some holidays and feel happy with my general life choices


Some of these are more tangible than others. Some are easily achievable at any moment in time.

I'll pull out the muscle up one and where I went wrong with this. I just set a big goal. I didn't think about the steps I needed to take on the way and what I needed to do to look after my shoulders to keep them healthy.


I started out well, I fell strong, I was doing small manageable amounts each week. Then I hurt my shoulder again and put myself out of a lot of upper body training for 4-6 months again.


Great.


When I got it back, I prioritised the smallest steps and the preliminary pieces.

  • Getting stronger in pull ups

  • Getting stronger in chest to bar pull ups

  • Getting stronger in dips

  • Getting out of other people's goals and focusing on my own shit


Now, I've gone from 1 dip to 2 sets of 5.


That took six weeks of consistent work and actual progress. Instead of six weeks hammering myself and achieving nothing.



The same could be done in nutrition. Instead of looking at I want to be x weight. I'll just suddenly get there.


Instead we look at the small habits and break it down to be more achievable.

  • Add vegetables

  • Add protein

  • Add water

  • Add daily movement

  • Improve or increase sleep

  • Improve food quality

These aren't focused on taking things away. They're on adding quality.


It's way easier to focus on adding small good things than removing big things.


Plus, the better we feel and more manageable it feels, the more likely we are to do it!



So let's look at your goal and break into down into small, manageable pieces.


Where do you want to be in two weeks? 0.25-1lb lighter (dependent on starting point)


Cool, in a month can we then be 0.5-2lb lighter?


Sweet. What are you willing to do to achieve that? Swap your afternoon biscuits for some fruit or veg? Cut back the milk in your latte? Add in 20 minutes of movement a day?


Pretty small? Start there.



You're way better making small steps of progress than riding waves in every direction!

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