You’ve heard it too many times to count and have probably set them for something in the past.

If you’re reading this it means, you’ve set some health and fitness goals and the purpose of this article is to help “crystallize” your goals.

At the end of each year I take a break and review last year’s goals and plan this year’s.  It’s really a fun thing.  I look at everything I wrote down a year ago and see which I achieved and which I didn’t.  I reflect on why I was or wasn’t successful.  Then I set new goals and use the S.M.A.R.T. goal setting method, to help “crystallize” my desires.

Napoleon Hill wrote in “Think and Grow Rich” that you have to have a burning desire to achieve a goal.  The more burning it is, the more likely it will happen.  If you include the S.M.A.R.T. steps it makes the picture clearer and easier to see happening.

This week I have off from training.  It’s a work week, but it’s more of a reflecting, getting organized and creating the master plan week.

Whenever I go after something big, I always work backwards.  If I want to win a championship, I work backwards.  Ace final exams, work backwards.  Set a triathlon personal record, work backwards.  Stephen Covey calls it the “Begin with the End in Mind” approach.

Here are some of my goals for 2010.

  • I Snowboarded 7 times by Dec 31, 2010.
  • I Ride comfortably down double diamonds.  Dec 31, 2010.
  • I can do 100 push ups, 20 hands stand push ups, 30 pull ups and run 3 miles in 18min, while I dropped my BF to 6%, and kept my weight at 178 lbs …I have it on video and recorded the measurements by Dec 31, 2010.
  • I am kettlebell & TRX certified by June 2010.
  • I organized the most awesome 3-day weekend for the 5th Annual Alves Family Reunion by May, 2010.
  • I say what I mean and do what I say.  Daily.
  • I get my clients in the best shape of their lives, delivering the fastest and safest results through an amazing and fun experience, resulting in walking/talking billboards for my business.
  • I get each person I come in contact with to smile and laugh at least once.  Daily
  • I am 15 minutes early every day.
  • I am nurturing my relationship with my girlfriend.  She sparkles daily when she see’s me.
  • I am over delivering and under promising daily.
  • I take more action daily.
  • I am checking off as completed 80% of my master task list.
  • I attend the World Cup in South Africa.  I have photos, tickets and jersey, by July 2010.

I need your help, holding me accountable to these that’s why I posted them, and you can expect the same me if you post yours.

Goal setting is not rocket science, but it sure can be fun.

Close your eyes and take 5 minutes for yourself.  Pretend you’re a little kid and someone asked you what you want for your birthday.  Dream away and think big.

Go ahead, look at your clock and start now.  I’m not joking.  Look at your clock, close your eyes and imagine your happy little elementary school aged self.  What do you want?  Start now.)

So what’s your goal?  _____________________________________________________


“I am/have/did …____________________ by ______________________ and I’ll know I achieved this because _____________________________!”

Post your goals and deadline to achieve below.  Be specific and use the S.M.A.R.T. principles.

Your coach,

Mike Alves

Change Your Body Boot Camps
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