S.M.A.R.T. Goals

We are going to get deeper and crystal clear on your health, strength and fitness journey goals by using the S.M.A.R.T planning tool:

Specific. Measurable. Attainable. Realistic. Timely.

So here you now have a great opportunity to build your new healthy, strong and vital life with a new inspiration mindset approach and plan of action!



Clearly define what is your inspiring intention to create in this new program. Your true passion feeling of what you want to achieve is very important here! Be creative and have fun!

Here are some examples:

  • Gain 5 lbs of muscle and lose 15 lbs of body fat.
  • Add 30 pounds to your max squat.
  • Hand walk the monkey bars 3 times back and forth with your kids at the park.
  • What other creative goals that are unique to your inspiring interests?



Measuring your progress and record your progress over time.

Here examples from the above example specific goals:

  • Measure and record your weight and body composition regularly, i.e. once a week, every two weeks.
  • Record your squat training program progress via a workout log.
  • Measure and record your how many monkey bars you are able to hand walk, i.e. once a week.



Your Specific goal must be challenging, achievable and inspiring for you. If it is too easy you may reach your goals quicker. If it is too hard you will not be inspired to continue your health, strength and fitness journey. Remember this journey is supposed to be expansive for you and an opportunity to have fun and grow. Take your health, strength and vitality to a new level where you feel a new deeper inspiration about yourself and sense of satisfaction on a new growing journey.

You should feel a sense of inspiration in setting this goal for yourself not because you need to do it or someone told you need to achieve this goal. You are setting this goal for you because you love yourself enough that you want to take care of yourself and grow.



Your realistic goal is relevant to your lifestyle you are living and you will also need to make some small habits change too. You want to be able to incorporate your new program with challenging goals but not unreachable either. Your goal should give you good amount of FOCUS where you allow to stretch yourself in new ways by creating new better habits in your lifestyle. Small fun steps here, not stressful goals. This journey should be enjoyable giving you an opportunity to grow better than you were if you did not incorporate this new program at all.

So imagine this scenario: in one year you have four goals, where you do a 3 month cycle  training program for each goal, each program would be different. After each program you would set a new goal. So imagine where you would be in one year versus where you did nothing at all? Over time you’ll build your health, strength and vitality with realistic, fun and challenging goals to a whole new level! Can you feel of how powerful of what one year of setting goals will do for your life? Feel how amazing you’ll feel inside your new beautiful body temple!

For example if you want to gain 5 pounds of muscle and gain 15 pounds of body fat are you ready to make that commitment by changing some habits in your life? Maybe for your lifestyle would be better to gain 3 lbs of muscle and lose 8 lbs of body fat. And then at the end of the program cycle re-examine and set new goals.



Here you get to decide how much time you want to give yourself that is challenging and achievable for you. Remember we are here to have fun along the way. Incorporate your inner guidance to guide you. Find that feeling you want to experience in performing this new program and when you achieve your goal.

Lets say you want to lose 15 pounds of body fat in 3 months, but maybe that would be better for a 6 month goal. So instead you decide you want to lose 8 pounds in three months, as you think this is better for you.

Now this should also incorporate how many days a week and how long each day you are able to commit to. Doing two days a week for 20 minutes in a years time will put you on a new level of health, strength and vitality versus if you did nothing at all. So imagine where you will be in one year time when you incorporate a new health, strength and fitness program versus not? You have an opportunity to make a wise decision here. Have fun with this! Feel the power of your new body temple! Our bodies are to be very much appreciated, cared for and loved! We are our own superhero!



Well that is great! Now you have a S.M.A.R.T. goal that you are going to have fun while playing in your new health, strength and fitness program! After all we are all children of GOD regardless of what age, so that means we will always have a child’s mind of playfulness and curiosity in us. No matter how crazy things may be in your life incorporating a playful health, strength and fitness program will give you a resilient body, mind and emotions. You are increasing your resilience to life. Humanity is expanding, our lifespan is increasing and more healthier because many more of us are have committed to health, strength and fitness part of our everyday life. I personally love health, strength and fitness! Let’s do this!


Affirmation of the Week

“I am following my wise inner guidance and I am thriving.”


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