How To Accomplish ALL Your Fitness Goals
"A simple goal card will help you internalize
and accomplish all your goals in life."
Can something as simple as carrying around a GOAL CARD help you accomplish all your goals this year?
While many people dispute the value of setting goals and of using affirmations – – the facts are that just about every successful person has utilized these two strategies (in one way or another.)
Someone once said, "Success is setting goals. Everything
else is just commentary."
I wholeheartedly agree. Your
success rate increases astronomically when you set goals
According to Anthony Robbins, Zig Ziglar, Bob Proctor, Jim
Rohn, Brian Tracy and other personal achievement
experts, only 5% of the population has written goals. Is
it any surprise that 95% of dieters fail in their
attempts to lose weight and keep it off? Is it a
coincidence that 95% of people retire broke?
Why Do So Many People SUCK At Goal-Setting?
Beats me. A mystery of
Jim Rohn once said, "I find it fascinating that
most people plan their vacations with better care than
they plan their lives."
Perhaps it's because escape is
easier than change.
Five percent of the world sets written goals and
succeeds. The other 95% refuse to set goals and they
fail; it's as simple as that.
This is why I spend so much time educating my clients about goals and why I
devoted the entire first chapter of the Bully Xtreme Muscle-Up!
entirely to this subject.
I teach goal setting and
mental dynamics first, and then I teach nutrition and
training second. Until specialized knowledge is linked
with purpose, the knowledge is useless and there can be
no intelligent accomplishment.
Is There A Science For Achieving Your Goals?
If you want to be
a success, it's your responsibility and duty to learn
how your mind works and take conscious control over the
programming that goes into your mental goal-achieving
"super-computer" known as your subconscious mind.
If you choose not to set goals in an orderly, scientific
shion, that's certainly your prerogative, but then by
default, you've set a goal for non-achievement. If you
fail to give specific instructions to your subconscious,
or if you unintentionally give the wrong instructions,
you're using the power of goals in reverse.
Your subconscious mind works by law, which means that if
you set your als in a manner that's in harmony with
mental laws, you'll achieve those goals with
Your goal setting mechanism is
infallible and it cannot be turned off. It operates 24
hours a day, 365 days a year, awake or sleeping.
Success is in Your Mind
Your subconscious is completely impartial: Whatever
commands you plant in your subconscious (or allow to be
planted there), will inevitably be expressed in your
body (as fitness, health or disease) and through your
body (as behavior, habits, and action...positive or
If you want to change your body and your life, but
you're not getting the results you want, then you
probably: (A) didn't set goals at all, (B) you set goals
improperly (not working in harmony with your
subconscious "computer"), (C) you set goals, but lost
sight of them (You lacked consistency and persistence),
or (D) you set goals, but didn't take efficient daily
Right now I'd like to share with you a simple but
powerful tool that can assist you in setting and
achieving your goals. Don't underestimate the apparent
simplicity of the principle at work here. It's so
simple, you're likely to shrug it off as trite and
inconsequential, but unless you're already 100% thrilled
with your present results, then I would strongly advise
you against doing that.
Every part of this formula is
necessary and has a purpose. Be open-minded and do not
deviate from these instructions because this truly is
your goal achieving secret weapon.
THE GOAL CARD:
A SIMPLE BUT INCREDIBLY POWERFUL TOOL
ALL YOUR GOALS!
It's important to have lots of goals...dozens of them...
hundreds, even... big and small, short term and long
term. But to effectively and quickly achieve the goals
that are most important to you, you must prioritize and
You need a way to stay centered on your #1 most
important goal for each 12-week period and to get that
goal burned into your subconscious mind. A goal card is
the ultimate way to do that.
Here's What I
Want You To Do...
Choose the single most
important 12-week (90 day) goal - which is most
important to you and is your absolute highest priority.
Then, write it down, in "affirmation" format, on a small
goal card, about the size of a credit card or business
card. It's ideal if you use card stock, like a 3x5 index
card. But trim it down to the size of a business card (3.5 x 2)
If you have a laminator, then laminate it for
longevity purposes because you're going to be handling
it daily. You could also put it in a clear plastic
credit card sleeve.
It's ideal to write your 90-day goal statement as an
AFFIRMATION. This is covered in detail in chapter one of
my "Muscle-Up!" manual, yet curiously, only a handful
of my clients write their goals in "affirmation" format
the first time around.
Most people resist and object at
first because it sounds weird, but the way you write
your goal is vitally important, so pay close attention
- Start the goal card by writing your deadline at the
For example: By August 15th, 2006
(or whatever your
This is the only part of your goal card that is written
in future tense, and it's only for urgency, it's not
part of your actual goal statement.
All goals must have
deadlines because it's a psychological law that work
always expands to fill the time allowed.
- Next, begin your goal affirmation statement by
writing it in personal tense (" I ")
- Continue writing your goal in present tense (" I AM
- Write your goal with positive emotion ("I AM so
- Write your goal with gratitude ("I AM so happy and
- Give added emphasis to personal and present tense ("I AM so happy and thankful now that I AM ...")
- Finish by filling in the blank with your goal. The
goal MUST be stated in the positive . In other words,
you must write what you want to achieve, not what you
want to avoid (how lean you want to become, not how much
fat you want to get rid of).
Be as clear and specific as
possible and feel free to embellish and add as much
additional emotion to your affirmation statement as
Ideally, when you read it, it should stir up a
feeling and make a picture pop into your mind.
For example, if your goal is to lose 6% body fat, (which
is a typical rate of fat loss for 90 days), drop from
14% to 8% body fat, and see your abs for the first time
in your life, your goal statement might look like this:
By August 15th, 2006 :
I am so happy and thankful now that I am 8% body fat. My
size 30" jeans fit perfectly on my slim, trim waistline.
I am super-lean with a rock-hard, flat stomach and I can
clearly see the razor-sharp definition in my six pack
abs - and everyone else notices my ripped abs too.
This might sound silly, but affirmations like these are
the ultimate secret to impressing what you want upon
your subconscious mind. This is the way your brain works
and nothing will ever change that. We humans are simply
"wired" this way.
Still have doubts?
Then don't take my word for it - go
track down the most left-brained, logical and analytical
psychologist, psychiatrist, NLP practitioner or hypnotherapist you can find. Ask them how the
subconscious mind works and see what they say.
all tell you this procedure is perfectly scientific.
I sometimes get frustrated with how much "arm-twisting"
I have to do to get my clients to write down their goals
in this format. Seriously - hardly anybody does it --
there's almost always resistance and skepticism because
of closed minds, old paradigms and past conditioning.
- "But why do I need to write down my goals? I know what I
- "Why do I have to keep reading it over and over again? I
don't have time."
- "Writing my goals as affirmation statements in the
present tense seems weird; I just can't do that because
it's like lying to myself."
- "I did write down my goals, but I didn't read my
affirmations every day."
- "I read my affirmations for a while, but I stopped after
a few weeks because nothing was happening."
- "The whole thing just seems kind of juvenile."
I've heard every one of these excuses more times than I
care to say, and without exception, all these people
The 5% who had an open mind, listened
and faithfully put this formula to work achieved more in
less time than they ever had in their lives.
Here's why goal-affirmation statements need to be
written and read in such a certain way:
Your subconscious mind takes everything literally - to a
degree of subtlety that probably not one in ten thousand
The subconscious accepts commands
most easily when they are given in the present tense,
personal, positive format and when they are read and
visualized repeatedly with faith, emotion, gratitude and
an already-having-received attitude (and especially when
you're in a relaxed "alpha" state as during hypnosis,
meditation, or just before dropping off to sleep at
When a suggestion is accepted by your subconscious, this
sets your body into motion and your automatic behaviors
(habits) begin to change.
- When your behavior changes,
your results begin to change.
- Be open and do what I suggest.
- Write out your goal card!
- Read it at least twice a day - morning and night.
it more often if you can.
- Carry your goal card with you
everywhere you go.
- Keep it in your pocket at all times.
Feel naked without it. Any time you have a spare moment
- at a stoplight, waiting for an appointment, while you
eat breakfast, heck, even when you're in the bathroom -
reach into your pocket and pull out your goal card.
Here's an exmple of what your goal card should look like:
Every time you read it or even touch it, think about
your goal and visualize the end result you desire.
the picture of you at your perfect weight with your
ideal muscular, rock hard body onto the screen of your mind.
the way you ultimately want to look. Imagine that you're
already there. Then watch it happen! It will and it
must, for that is the law of your mind.
Here's Why It Works So Well!
Did you know that the
average person sees, hears or is exposed in some way to
as many as 30,000 commercial messages per day?
Television, radio, magazine and billboard ads literally
"brainwash" your mind to win market share (also known as
"share of mind").
If I ask you to name a cola, what comes to mind? "Coke"
is what most people would say, and the rest say "Pepsi."
You may not use these products, but you've certainly
heard of them.
Because the advertising has achieved
its objective, The frequent advertising
has penetrated your subconscious. In other words…
You Have Been
Not only that, but because you thought of Coke or Pepsi
FIRST in that product category (and not some generic
brand), these companies have achieved a LARGE share of
mind, also known as "top of mind" in advertising lingo.
When "top of mind" is achieved, you are much more likely
to take action and purchase that product.
What if you achieved the same thing - "top of mind" -
with your goals?
What if you saturated your mind and
penetrated your subconscious deeply and effectively by
doing some "goal advertising?"
Instead of being
programmed by Madison Avenue to buy stuff you might not
want, what if you programmed your brain to take action
to achieve things, be things and do things that you DO
Pretty interesting concept, isn't it?
This is what the
goal card does. Do the math. If you read your goal card 6 times a day (it only takes seconds to read it, since it's only a
sentence or two). That's 42 times per week and 2,184
times per year. As Fortune 500 companies have learned,
repetition is one of the surest ways to penetrate the
subconscious and move a person into action.
After a while, you get so conditioned to THINK ABOUT
WHAT YOU WANT , that you can simply put your hand in
your pocket, and touch your goal card, and it reminds
you of that goal you want.
After you use a Goal card for
a while, you have to admit - if nothing else - that it
helps you stay incredibly focused on your goals. It's
kind of like having a personal coach who confronts you,
reminds you and holds you accountable.
Your mind is an amazingly powerful goal-achieving
super-computer, but it's a lot like a parachute -- it
only works if it's open.
Have an open mind and give these methods an honest trial. Use a goal card for
90 days, then write to me and let me know what happens.
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