How to set a fitness goal

Many people get this wrong. So I’m going to share with you some tips with regards setting fitness goals. That will ensure that you stay on track to achieve your goals.

Every sporting event/physical pursuit I have undertaken, be it a marathons, power lifting, bodybuilding, open swimming or this year mountaineering.

I know it is going to be a challenge.

When I book it in there is always an element of doubt, a fear of failure.

The knowing that I’m going to be bad at it to start off with.

And that’s the reason I do it.

You see I’m not expecting it to be easy.

I’m expecting it to be hard.

But I know that having this event this will put a little bit of pressure on myself.

I know I have a deadline to work towards.

I know this will up the ante with my training and preparation.

That it will give me focus and clarity. I’ll be applying my efforts intentionally, specifically towards a task.

And that’s when I’m at my happiest. When I’m working on something, building something.

It could be my fitness, my business, relationships.

And in the pursuit of said thing and seeing improvement along the way is my Nirvana.

How to stay consistent with exercise and diet.

This is the most common problem I encounter. ‘How can I stay consistent’ along with ‘how do I stay motivated?’.

It’s not that you don’t have the energy.

It’s that you don’t have the clarity!

It’s vital to have clarity with what you’re working towards. Because it’s going to be stressful if you are arbitrarily doing it, knowing it’s not for you or wishing you were doing something else.

Give yourself something to work towards. An event, a reason for your training. A carrot at the end of the stick!

BTW, this is on top of knowing your why. As I’ve mentioned before it’s important to know your why, your core driver. The underlying motivation (mine being my children and setting an example for them).

And I implore you to find your why for getting fitter, stronger healthier and happier.

Once you know that the next step is to direct it.

Meaningless exercise or dieting, things that you don’t enjoy will seldom last.

But if you put in place something to work towards that will give you focus and clarity. Then you’ll find the work easier.

Having a goal in place, or a milestone (whatever sporting pursuit/activity it is) is super powerful.

It will give you focus plus an all important deadline. Without a deadline you’ll never push yourself to execute said task.

Every year I’ve put in place a pursuit/event. A marathon. A weight lifting comp. A bodybuilding competition. A mountaineering expedition.

This gives me direction and clarity. This means my training never seems Sisyphean. Because I know that I’m working towards something.

Once you know your why and you give yourself a goal. You’ll have that clarity.

Then you’ll be unstoppable.

How you can reach your goals

Most people don’t know how to reach their goals or realise their true potential.

They think if they do this, a bit of that, then some more of this that magically whatever they want will fall in their lap.

That’s not how it works!

You see, there’s only one thing that must change (if you want to achieve a predetermined goal that you’ve set for yourself).

Your habits!

Take fitness as an example:

The vast majority of guys who want to get in shape will go the gym.

They go for a while and assume that one day they’ll wake up looking like Arnold in his prime. Or Brad Pitt in Fight Club (whichever floats their boat).

They put no conscious thought into changing their habits.

They won’t adjust their eating habits. And they’ll remain ignorant about their stress levels.

And a short while of after not seeing their desired results they’ll quit.

What I work on with my clients is getting them to focus on their HABITS, not their goals.

Their habits are will get them them to their goal.

I cannot stress enough the importance of your habits and routine.

Do they match your goals?

If someone looked at what you do each day would they be able to accurately guess what you’re trying to achieve?

Andrew

The Fitness Gentleman

P.S. If you feel as though you are ready to move the mental roadblocks stopping you from strengthening your body and your mindset so you can reach your goals. I invite you to a Free Discovery Call here where we can have a chat about your goals and how you can go about achieving them.

How to build motivation

When I talk to people about High Performance, sometimes the word “motivation” comes up.

“I’ve tried all kinds of diets and fitness regimens,” they might say.

Shortly followed by “but I can never seem to keep up the motivation.”

The reality is High Performance has nothing to do with motivation. It’s definitely not the magic key that unlocks your potential. As so many online gurus would have you believe.

High Performance is formed from the process of building habits. Specific actions in your daily routine linked to your goals.

It’s about pursuing your potential for yourself and those that matter most.

It requires a plan, a roadmap, that sees you fine tune your actions. It’s not something you do overnight.

Think about what athletes do (some I’ve coached). They follow a specialized training program. Designed to improve their physical, psychological, technical skill set.

They support their training with habits such as getting restful and restorative sleep. They eat nutritious foods, build mental resilience through mindfulness, and foster supportive relationships.

Notice that motivation wasn’t mentioned once.

That’s because motivation is unreliable. And if you rely on it you are going to be inconsistent with your actions.

Long-term success is built upon small daily actions that move the you closer to your goal.

Modern neuroscience even demonstrates that from these small progressions you’ll be internally rewarded. Through a built-in neurochemical mechanism.

You don’t need superhuman motivation to elevate your performance (because it doesn’t exist).

The process isn’t reserved for gold medallists or billionaire entrepreneurs. All you need is a desire to pursue your potential.

If that’s something you’re interested in click here.

The proficient man’s creed

How you can improve productivity, increase focus and reduce stress. Through a very simple practice called compartmentalization.

It may sound fancy and complicated but it’s simple. Simple and effective.

Distraction and loss of concentration are very costly. They drain our time and energy from switching from task to task.

If you’re thinking that you’re a good multi tasker, think again. What you are doing is lots of things poorly as opposed to a set task very well.

And what adds to your stress is the environment you’re in. If it is not condusive to the task in hand then your brain will have to fight more distraction.

The performance of a task in an improper environment is taxing on your grey matter. Or when you are using one room for many tasks i.e. using your lounge for work, exercise and relxation.

To be at your best you want the environment to compliment the task. And to have a designated room for a designated task.

This is where compartmentalization comes in. It aids your orientation perception (taking in external cues such as visual stimulation, perspective and spatial).

Keeping rooms for specific tasks, and not having crossover. Will not only improve your focus on the task but also reduce stress from room/task confusion.

Your brain will begin to associate the room with the task. And that’s when you’ll see your skill of the task improve.

So here is a mantra. I call it the proficient man’s creed:

This is my bedroom there are many rooms like this but this one is for sleep.

This is my office, there are many rooms like it but this one is for work.

This is my kitchen there are many rooms like it but this one is for cooking.

You get the drift!

A question for change

You might want to achieve a certain dream…

…but you can’t seem to take action on it.

For example you want to write a book…

Or climb a mountain…

Or start a new business…

Or get in shape…

You want it and dream about making it happen.

But when it comes to taking action you hit a brick wall.

Yot can’t seem to get started.

Or, if you do start, you give up on things pretty quickly when you meet a challenge.

In this case – what do you do?

Well here’s one question you can ask yourself…

“What will I miss out on if I never achieve that goal/dream?”

And when you come up with the answers…

ask yourself ‘What else will I miss out on if I never achieve that goal/dream?’

Keep asking until you can no longer think of anything.

This questioning process helps to uncover the real reasons you want to achieve the goal in the first place.

It makes you more aware of what’s driving them…

…and you’ll start to associate pain with not taking action.

Because you’ll see clearly for the first time, what it’s costing you to stay where you are.

This question grounds you in the present and helps you to experience emotionally what it would feel like to not achieve your goal.

Whereas usually you’re are only focused on the future and how it would feel to achieve that goal…

…this question helps you to experience emotional pain in the present. By seeing what things will look like up ahead if you don’t take action.

And that’s motivating!

You might come to realise you don’t want to miss out on any of those things!

You then associate pain with not changing. Which is what’s often needed to change.

Information overload

When it comes to being at your mental and physical best you don’t need more information.

What you need is implementation!

There is an abundance of information out there but when you have no clue about how you integrate this information into your lifestyle, it then becomes moot.

You might as well have not read the information because…

knowing but not doing is the same as not knowing!

With working from home or hybrid working seemingly becoming the status quo a lot of people’s routines have been disrupted. 

With home and work having no clear delineation managing your time has never been so important!

It’s imperative you organise your day, implementing the actions essential to get you back to your best.

Simple practices you can factor in to ensure you are firing on all cylinders.

For example how about more activity in your day, now that commuting has gone/lessened.

You can do this by introducing something, I call a fauxmute.

You leave your house at the normal that you would have when you were working in the city. You walk for less or up the same time as your commute was. But instead of going to the office, you loop back home.

Only it isn’t home – you are arriving at your place of work.

You arrive prepared physically and mentally. You crack on at your desk in your designated place for work.

Then you do the same fauxmute when you finish your work. Leaving your place of work and returning home.

This will improve your ability to switch off when you arrive ‘home’.

Which leads me to my next implementation tactic.

Compartmentalization.

Ensuring the rooms in your home are designated for designated tasks. 

Bedroom – sleep/sex
Office – work
Kitchen – cooking
etc.

This optimises something is called your orientating perception. (Your brain’s recognition of an environment).

Once you start merging tasks with other rooms you will only add to your stress. You’ll have low concentration and poor output.

When you put in place these simple tactics you’ll be taking steps to liberate yourself from a slump, inject energy into tired days, and even give you the get-up-and-go to power up the career ladder. 

Swerve the burnout!

Contrary to popular belief, going at it hammer and tongue is not how you improve your performance.

It’s actually in the recovery where you grow/ improve.

So if you’ve ever heard the phrase ‘you’re only as good as your recovery’ it’s one that holds water!

Let me explain.

You’ll have as baseline performance level. And when you introduce physical or mental stressors this performance level drops.

Good recovery, which might include:

getting enough energy (calories) for physiological needs;

getting enough macronutrients and micronutrients;

proper hydration and electrolyte balance; nutrient timing for clients who need it (e.g., elite athletes);

supporting sleep

managing stress

These are the things that will see you recover to a performance level that surpasses where you were before the stressor.

Without good recovery you’ll experience chronic stress. And each time you subject yourself to stressors your performance level goes down.

Eventually you’ll hit a point where you’ll burn out.

You want to ensure that doesn’t happen! And that you are taking the right steps for your performance to grow and grow.

Pushing yourself and recovering better each time. So you are only experience acute stress (necessary for improvement).

Now, what if i told you that you don’t need more time to put this in place.

What if I told you that you could actually see this happen by doing less?!

You don’t need more exercise, to diet harder, to have perfect sleep or stress management routines.

You only need to improve what you are currently doing with those things!

Because the recipes you’re currently using aren’t getting you the results your after.

Which is why performance has begun to plateau. Energy levels have dropped and stress is running high.

But with the right plan and accountability your lifestyle routine can be optimisd. And take your output to a level you never thought possible.

Improved habits that will see you become:

fitter

focused

energised

stronger

confident

At the top of your game!

Click here for details

The secret to happiness

We must keep growing!

Everything in life either grows or dies, relationships, businesses, and anything else.

If you don’t keep growing you’ll become frustrated and miserable no matter how much money you have in the bank (or rather invested in stocks and shares).

So the secret to happiness, according to Andrew, can be summed up in one word.

Progress.

Progress equals happiness!

Even if you are not there/where you want to be, but if you are making progress with the things that matter you will start to feel more fulfilled.

The second principle, if it were, is that you have to give to feel truly happy.

If you don’t give you’re limiting your happiness. You’ll never feel absolutely alive.

‘You make a living from by you get, you make a life by what you give!’.

– W. Churchill.

Sharing your gifts, your knowledge and experience to help others taps into the true nature of a human being. It isn’t to be selfish. We are driven by our desire to contribute, we want to share, it makes our lives richer to share.

If you don’t have that sense of contribution you’ll never feel truly fulfilled.

It’s also worth reminding ourselves of the obvious truth that becoming financially rich isn’t the key to fulfilment.

People often chase after money in the delusional belief that it is some kind of magic elixir that will give joy and meaning to their lives.

But money alone will never give you an extraordinary life.

I know millionaires that are miserable.

And if you’re not happy you you can’t have a magnificent life no matter how big your net worth.

Remember money doesn’t change people it just amplifies their nature.

If you have a lot of money and you’re sad and mean money will exacerbate that.

But if you have a lot of money and you are generous you’ll naturally give more.

Now there is one thing to point out here. If you are are someone that contributes to the world and gives a lot to others. There is something to be cognisant of.

That is; making everyone else happy but yourself!

You know the safety instruction the flight attendant gives you on an airplane:

‘Fix your own safety mask before helping others‘.

Well, it’s worth thinking about!

Unless you help yourself first how can you help others?

You can’t! You’ll be in trouble and you wont be able to help the people you care about!

So in order to help others, you must first help yourself. It’s imperative that you are fit, strong, and healthy so you have the energy to keep on doing what you do!

Measure your progress

Often when we hear words like tracking or recording we fret and become anxious. We avoid compiling data about ourselves because we are fearful of what the numbers might tell us.

I wanted to tell you that this data/feedback is where you are, not who you are! These numbers should not define you, only bring to your attention that there is still work to be done.

I advocate you measure your progress as the data you gain tells you that you are:

1. actually taking action, not thinking that you are taking action.

2. on the right trajectory towards your goal because you can see a trend.

This in itself is motivating and will aid momentum. Because you can see that what you are doing is working! And that’s the most reassuring and satisfying feeling; knowing that what you are doing is working!

You move out of that limbo. That frustrating zone where you are taking action but you aren’t sure if it’s working or not. It’s a soul-destroying place to be when you are trying your hardest but you don’t see progress. Because you are unsure if your actions are worthwhile.

‘Am I wasting my time? Am I ever going to see results?’

Which is I offer a money-back guarantee on The Limitless Lifestyle Blueprint.

I know that when you follow the steps I’ve outlined you will achieve results, that will have you looking and feeling great. Giving you more energy, productivity, and confidence. Not only from being in great shape but from not wasting mental energy on your health concerns.

So if you are ready to start measuring your progress click here