You're listening to the Ricky Long podcast. This podcast is cold. Actually wrote out a phone script for this one. So I wrote it. I packed it on my laptop and it's really really clear way for you to do some form of tangible measurable goal setting for 2020. So the podcast is tongue and cheek. Going to be titled your New Year's resolutions or stupid. This podcast is the make those resolutions into goals, which will make your 2020 goals very very achievable and will allow you to have great success. I'd love to hear your feedback in this episode. Please enjoy the podcast. We're International Fitness entrepreneur Ricky Long answers your questions and interviews Fitness leaders on training nutrition and mindset. Ricky is a fitness industry expert having been helping people achieve. Their fitness goals since 2002 we talked everything Fitness business and group exercise to help you on your fitness journey. It's a new year. It's a new you and your resolutions are welcome to the first podcast of the new year of the new month of the new decade. The regular podcast has entered 20/20. I am delighted to be speaking to you once more. This podcast as ever sponsored by putting for sport Northern Ireland sports retailer all the year specialize in sports specific equipment like cycling running and equipment for scotus check the mic put in for sport.com, right this podcast is going to be all about your goals and resolutions Wireless resolutions are doomed and how to do goal setting for Success just before I start to did. Is the 7th of January and I need to tell you about jump live jump live is a one day seminar Workshop event in Glasgow on February the its 2020. We're going to spend eight hours in the day and we're going to discuss the key principles the what has made my online program for group fitness athletes jump 4.2 so successful. So we're going to take the key principles from training from nutrition. and from mindset on top of that I have guest speakers come to at the time of recording this the two guest speakers who have been announced or Tim Meadows who's going to discuss all about nutrition specific to group fitness instructors and group fitness athletes and good friend and also fellow sponsor or the event is huge Davis who runs strength lab CrossFit over in crocotta what who's going to Got in a byte is mainly the transition of training between when you're doing General kind of commercial exercise group fitness classes specific. Sorry, I'm training on the gym floor and when that becomes more specific to a sport that you want to follow on what shifts you have to make both in your training nutrition and your mindset. So I'm really really excited to have Tim and Hugh and I know what you're thinking. Okay. There's a lot of guys. There's a lot of good-looking guys. Sighs what am I getting some women? Well, there are going to be at least two female speakers on the event as well who will be announced later. So depend on when you're listening to this podcast, they may already have been announced along with a couple of other sponsors Which chapter so enough plugin of that event. If you want tickets to it at the very very moment of recording this we have just sold ticket number 27 the room can only fit 50 people. So we are obviously just over 50% capacity if you want to take it. Gotta get in and get it. Big Night tickets record right now. There's a link in the show notes there only 33 points. I guarantee you. I regret there and you'll have lots of tools systems and and habits the tip away from the state which will serve you in whatever fitness journey you are on right this Kim off the back of doing a podcast a couple of days ago. Just discussing about New Year's resolutions. Resolutions and New Year's goals and and how to get the most of them and once the post itself didn't actually get a lot of quote on called attention on social media at actually led the some really really good high quality conversations with some private clients are and friends just your own private messages and stuff. So I thought let's do a podcast on it because I really really do feel that a lot of people will get a lot of this. So, it's New Year, Janu you and here's why your New Year's resolutions are doomed. All right. Okay, right they'll feel for many reasons. So this is one that I just Target my clients oil. Two sentences resolutions are tasks without a purpose. Goals or tasks for a purpose. So to help you understand some difference here resolution. I will do 50 pushups every day. No purpose goal. I will create self discipline by completing it 10,000 push-ups in 2020 meaning. I need to average 50 per day to hit this 15,000. Resolution I will do vegan for January. No purpose other than Instagram goal. I want the experience my normal life make free to see if it's better for me to make permanent purpose. Resolution I will run three times per week. No purpose goals. I will complete a half marathon in May to do this. I will need to set up a running program at a strength routine to help me run that Marathon. You can even connect that Marathon to a charity or a reason why or might not be a sporting event is it could be something like I want to get into shape for my sister's wedding. Therefore. I need a Fitness program in order to get their resolution. I will lose weight in January go. I will lose weight because insert reason here on focus on this reason as hard as you can to do this weight loss. I will achieve a calorie deficit principle by following this method. This can be any less movie more a combination of both a fad diet or a fad exercise program unified exercise program like the massage there are guns and Hit Bridges, and oh my local gem absolutely love my little gem right now because we have just got a massive multi multi-million pound Reverb and they've got you know, two star Masters him. All right, sir Masters been in the fitness industry for a long long time to kind of go in and out of popularity. They're definitely in popularity right now. We can call them a fad but there's a lot of a lot of science coupon code into the science of people saying that step nails and stairmasters are the best thing for calorie burn. And all their assets a Five Forks for you to the point. I'm trying to make is you want you want your resolution to lead you towards a goal and the purpose. So if you want to lose that we at in January, whatever that way. It might be. It's how much weight you want to lose and why so let's say you want to lose a stone and the reason why you want the loser stone is for good health and you want to be able to move more with the kids when you're on holiday. That's an actual purpose for you then too. Get up every day in January and have a healthy breakfast lunch dinner stay within your calories and go to the gym a couple times a week that night gives you a purpose. It gives you something to focus really hard. Oh so resolutions feel because the reason why you're doing them isn't strong enough or be more cases is the reason isn't actually established. Yeah, so I would I say to this to people say there's a big mirror Rory about getting into the see more and doing cold water training. He actually enjoys getting into the cold water. I don't enjoy getting the cold water of the sea. I dunno what would benefit me but I don't have a big enough purpose to actually do that every day transfer that to doing the changes of training that I've done recently. I've become more of an endurance athlete because we're leaving towards the Iron Man and May No, I have a purpose. So that training is actually becoming really really easy to do endurance training. You know, it's easier to pack my bag. It's easy to get the gym or writing the road whatever it might be because the purpose is strong enough to make the action whatsoever moving forward to make the action more doable. And in fact, I want to make the action whereas six months ago couldn't got me on a bike. You could have got me to run more than 10 minutes outside. It's not that it couldn't do it. It's just I have no interest and no purpose in doing. So the message here for you is if you want to make a New Year's resolution instead of making the New Year's resolution make a 2020 goal that goal will lead you to actions which will help you get to that goal. And every time you do those actions, you know, I have a purpose for doing those actions. You have a purpose for going to the gym or maybe the prepping during the right type of shopping. You actually have a purpose for doing it because it's leading towards you that goal what you really roll and it must be a gold that you really really want. So if it is weight loss, that's fine. If it is to look a certain way for a certain reason, you know, a weapon or Fitness bikini show. That's fine. You just have to be really really honest with yourself. So what we'll do now is we'll discuss very very quickly a goal setting method from this is from one. Tony Robbins has booked stroke seminars and get a lot of this information online as well. So you might need to hit pause on the podcast a few times just make sure you get all this. So I've got some bullet points on the screen in front of me. First question. Do you know how to set goals high often? Do you achieve the large goals that really important to you? If you're having trouble following through gold planner. You may be tempted just to stop trans people say things like maybe this is just it or I should sell for auto have but frequently what's get in the way of you getting to that goal is you don't have a purpose for that goal or the goal is not strong enough. Ghost lose weight. How will you know when that goal is complete when you've lost a pipelined kilogram 10 kilograms 20 kilograms without a clear Target. You'll never hit your marks instead of sand. I want to lose weight. It's I want to lose to Stone so it get to Stone or how many kilograms is Dad 20 kilograms. I know but you got rid of me. So why do we need girls effective goal setting is fundamental key to success of already said that. Whether it's increasing your intelligence or taking up new sports try and achieve a sporting challenge set in Gold helps us grow physically and mentally pushing or sales and transforms Bells mental toughness physical toughness. The progress you get along the journey the process. Is what gets you there enjoying the process and if you enjoy the protests that will equal happiness, you're much more likely to put time and energy into something that excites you so your goal should reflect the same level of momentum. We're if we're talking about goal setting that makes you live by the bed in the morning ready to go think of a goal as a dream with a deadline. No, you want to create some sort of action plan to achieve that. So two key questions for compelling goal planning. Identify your goals. What do you really want? What is the exact objective you desire? Is a you know some sort of work promotion is it to take up daily meditation or sport doesn't matter what it is as long as you can identify what that goal is in order to set achievable goals. You need to set a clear I come online something almost magical unicorn happens when you take a generalized desires and start defining them more more precisely through detailed goal setting. To identify your purpose. Why do you want the achieve this goal? What will it bring you you can talk about intrinsic and extrinsic goals. They're so intrinsic it'll bring you feelings of internal satisfaction extrinsic. It might bring you more. What is the word I'm looking for. I'm looking for a great word. It might bring you more gold and riches cars more. Or money in the banks or you can have more holidays you get what I mean the extrinsic benefits. So in order to keep your goals, you need to ask the right questions and seek real changes in your life. If you know what you're moving towards you'll always find a way to make it happen and learn how to set goals. Remember reasons come first, then the answers process comes first and then the goal so the two things identify your goal and identify your processor. We got some most of you listen to this of probably heard of your sentence smart goals So we'll go into that a little bit just as we kind of move forward here. I do encourage it at any point hit pause if you need to write a couple things during if I'm talking too fast for you. Well, that's just how I talk. Let's think about how we can further identify how to best create a goal planning process. You need to know what type of girls you have. So there's going to be a number of different types of schools. It conveyed into categories such as religion schools health and fitness goals and career girls, however, you also Then fan base on the timeline and how realistic they are to each other. So I like the the Madrigal member who said this in first place is not the any goal is too big. It's just time frame might be too short or even too long. So if you give yourself a year to tidy your room, well, it's probably going to be you know, you don't really need a year to do that. Do you what if you give yourself a year to buy a 5 million point house when you might actually need Longer than a year depending what you do. So for just a really really basic short-term goals long-term goals short term goals can technically be achieved and less than a year include things like, you know, losing copy kilograms worth of weird getting promotions at work spend more time with family. We're going to short-term goals and the Gold Crown versus trying to think them as accessible goals, like enabling goes as soon as you complete them. You can move forward to Something a little bit bigger sword example, if you get a promotion, it would lead to more money an impressive resume and then that could lead you on to buying the bigger goal or getting the bigger job, whatever it might be in contrast. The long-term goals are more extensive and they'll take longer to achieve think you know more than a year five years, maybe lifetime goals, you know people often talk about their all we live here for not it's not are forever. Home or forever home will want to get by the time we're 40 or 50 or whatever might be could be starting your own business. You know, I'm working in this company right now on my forever goal is to own this company something like that. And then if we move further into those lifetime goals, they're exactly what the song that you know, your most important goals are what you want the accomplished during your lifetime. It could be retiring early at 60 50 40 years old, whatever it might be. So if you think the long-term goal might be I'm in this job right now. I want to become the CEO of the company. And then the lifetime goal is I want to be a majority shareholder in a company and an inactive see You something to that effect? Hopefully some of that sounds familiar. Like you've done that before great having this so very very simple. We can create momentum with smart goals a lot of smart goals because they're just work. I think I first learned about smart goals when I was about 16 not paying attention in school the few guideline principles for Effective goal setting and listen, you can find these anywhere on social media a quick Google search on there's quite a few different ways and how you can approach these this is just my way. You can feel free to use this or you know, change it in whatever. You want So if you think a smart SMA or t specific measurable achievable realistic and time freedom of sorts. Specific the more details you can be the better, huh specific. Can you be with your goal to lose weight? Is it to Stone or is it I want to lose to Stone or I want to weigh 12 stone because there's a difference in those two this and again, If it's something like I want to lose two stones so that I can wear my favorite clothes again on holiday. It makes it easier to conceptualize and visualize and Achieve what you want and it gives you a reason right from the start here about why that's your dream what it will enable so which will enable you to Persevere with a plan that you develop during the goal setting when things get challenged to so that specific measurable when it comes the effect of goal setting tracking. Your progress is critical setting clear parameters and at the guy and waypoints and things that will distract you will allow you to track your progress and know when you achieve your goal. For example, I want to get better at handling money is not as measurable as it's unclear. What better means here. Because you need to have a solid metric of mind when learning how to set goals have the gold you understand your current patterns. So instead of saying I want to get better at handling money. It's I want to see if 25% of my paycheck every month. Whatever that might be. No, you have benchmarks that you can use to check your progress. So if you say right I'm going to want to see of 25% or my monthly which well by four months. So by the end of April, you should have a little pot of savings of essentially a foam on salary setting in there. If you don't have that full month's salary sitting there. I haven't managed to save 25% every single month. Well, then you can see the measurements you have set you can see exactly where you on and just because you're a little bit behind or in front of where you need to be doesn't matter for reasons, which you'll see later on. You've set your measurable goals. So we set your specific and your measurable and I think about achievable so you want to be able to achieve your Also, if you can actually attain your goal that you originally said during the gold planner, it will only frustrate disheartening demoralize you you're not going to create a you know, billion Point business or become a world-class footballer overnight many times were creating big goals and we get to lofty and we make them seem impossible and that leads us on to the next element which is realistic. So, let me just pause on a tubal right now back to the Have to start is whilst no gold can be too big. It's the time frame that matters most there might be goals, which are simply just not achievable. So I'm 33 years old. It is my goal to play for Manchester United just one game like okay me like maybe a full season probably won't happen at the age of 24 years old might happen, but five foot nine and the bit heavy for a footballer. My and I've got really really dodgy knees so for me to set that as my goal setting for this year. It's probably not achievable and it's certainly not realistic realistic perhaps an Ideal World you'd like to have you know it or is a day to work on your body pump technique or your bench press ability or do miniprep whatever it might be but you also live in the real world. So make sure your goal setting matches up to reality. Can you real? Stickley become a world-class bodypump instructor a world-class or the strongest man or female in the world. Could you realistically do a marathon in sub 3 hours? If you've never run before and doors this goal fit in with your current lifestyle, so if you don't have ten hours a week to do some running training probably shouldn't set a goal to run a marathon and less than three hours doesn't mean you can't dream big and it doesn't mean you have can't go after something inside your comfort zone, but it does mean you should be focused on your goal planning so that you can realistically work towards if your gold hits a certain time or like a financial commitments. Make sure you have the means to do it. Sometimes that requires breaking down your goals in even further. It might require investment from other people and once an investment, I mean in times of money, so, you know, if if you're living with your partner and you say right I want to lose weight as already said I want to lose weight before or holiday in the summer. Well that might take a joint commitment from both of you to have systems in place systems over well part in place. This show is there's less junk food in the house or you go for daily walks. So are you maybe join the gym together and do the same workout program, even if it's not the other person's goal themselves, but you need to be realistic that you're going to need their investment in this case support could be Financial. Could be that you need investment in equipment for your goal. You could think of even simple things like if people took on the middle prep all the time. So you can you start doing minute prep what catches a lot of people out is possibly a mic the money you have to spend on equipment at the start. So you might need to buy specific cooking equipment. You might need to buy bigger stroke more what sort of look for assessable Tupperware boxes. If you're going to be out on the road a lot, you might need one of those refrigerated bikes all that costs money. So you might need actually a little bit of investment. So if you're sitting there thinking, you know, one dice like bikini land awful lot, you know and like all these shows and I would love the look, you know have you know, what's a warning about Fitness physique and a picture literally just for the Instagram, but the reality of it is I'm never going to put myself through that training program for Or what would probably be an excess of 12 months because it's not realistic for me to go through the treatment protocols and nutrition protocols to do that. It's not realistic for me and truth be told I don't want that Instagram picture that much and then finally I've already touched on this a couple times is the came through so you need to set a clear time freedom of when your goal needs to be achieve this creates urgency. This creates accountability sure this time for and with other people if you could credit cards to pay off tail somebody in your circle your wife going to pay this, you know, mm Point credit card bill light off before March before April the plan to do this comes back. The measurable again is the pay 200 pounds a month off and so on and so forth. Don't know if that would get a paid off payable. But yet one me. You can pick holidays to do this you could book events to do this. You know, it's really really simple one. If you want to create urgency on a some sort of Fitness regime book a holiday with friends that will create extreme urgency where all of a sudden it's a lot easier for you to get to the gym and eat healthier The Flipper little bit if you want to create urgency on if you're already training and you've just gone a little bit flat and you're not really enjoying training anymore book an event could be a strength. A physique event an endurance event, you know can be really really fun events like 5 or 10K fun run. It gives you something to trim for or can be a bit more extreme. Like, you know, the our model answer all day Lindsay doing the Belfast Martin so she's getting really really into you're Runnin right now because she has that reason why she has that goal and that's what motivates people it's that internal stroke extrinsic desire to get up because you know, I have the purpose. So think about that smart specific measurable achievable realistic and time freedom. I do this one with my clients as well. It just kind of put it all together, you know, add on an extra tail know that smart. So it's smart and what is tangible about this go Hollywood, you know, just kind of somewhere between measurable. Specific and timeframe of supposed to what is tangible but the school how will you know when you are on the right track? So if it is losing with certain things that you'll know how you'll know you're on the right track is when people say to you or Ricky, you're looking fantastic. You've lost a lot of weight or if you have told that person, you know, you're trying to pay off the credit card bill. It's when that other person congratulate you for well done you You see of that Summit the money now, you can pay that off. So they're little tiny things. Could be when you're training say to run a marathon if you're trying to do a sub 3 our marathon right now, you're only on a forearm at them. Well, you'll know you'll do once you do three hours 45 you've had progress. Once you do three hours 40 you've had progress so on and so forth. So I like that that little pan gerbil thing in there. If you're trying to lose weight again, it could be old school one. It works if you're currently a female clothing sizes if you're currently a size 14. You could buy a pair of jeans or a dress. That's a size 10. I don't know how big a different side is and if you you'll know that you've had progress when you can fit into the smaller dress size than where you were when you started specific measurable achievable realistic timeframe copper gold satin tips for you. So step one give yourself a couple of minutes brainstorm a list of anything you'd like the achieve create do have Give or experience in the next 20 years write as many things Dawn as fast as you can so you got three minutes to do that. Hit pause now you've on hit pause your back. You've got three minutes step to go back through that list and write 1 3 5 10 20 years next to each go to indicate how long it will take to achieve them be realistic when you're signing these time estimate you will have another couple of minutes to do this. We're back for step 3 review your list choose your top four. One year goes. So everything you've just written one beside. These are the goals that will make you really excited within the next 12 months write a letter to yourself explaining why you will be excited to achieve this goal within the next 12 months. That should take you about 20, maybe 30 minutes depends how much you want to write. You don't have to share any of that with me. I hope you've enjoyed this podcast. But if you want to share that with me and you want to discuss a little bit about goal-setting another thing I do with goal setting as well with a lot of clients has so if this is your goal, why is it important to you? Who has already done it write a list of people who have already done parts of your goal. And then what people can help you and how can you get their help? So it might be a friend of yours. You are my boss. You could phone them you could have a conversation with them or if you're looking at something, you know, I look at a lot of stuff that you know, some of the big entrepreneurs doing the UK who would never pick up the phone to Ricky long, but I can buy the book and I can read the book and I can consume their content on social media. So when you're doing your goal set and think about who's already done and what can you learn from them either directly in a conversation or indirectly just by When them on social perks, etc, etc. Wow. What is a podcast? Goal setting for 2020 it's a new year and a new you and here is why your New Year's goals and I poured success because you have a goal setting system knife. Listen to this podcast called X server. And if it's beneficial for you, let me know if you think it's beneficial for anyone else. Please do share it with other people when it comes to the weight loss, you know, the best diet for weight loss is the one you can stick to. I've had a lot of messages in the last two or three days. You must January people asking to buy weight loss Etc and fat loss. I did a podcast episode number 63. I'll put it in the show notes to this. It's a free 30-minute nutrition consultation from me to you. It's harder work out your calories. It's harder work out your proteins and it's hard who prioritize the nutrition pyramid in order of importance for you? So please do a go and check that out and also to people if you like food like bread ice cream biscuits chocolate. You should definitely include these in your diet because it will increase your chances of Happiness. Just make sure it sits within your calorie Alliance. The principal for fat loss will always be a calorie deficit the methyl the method double the method a beehive highly variable. So just quickly They're just before we finish this episode going into 2020 second year in Partnership. Well, it's over a year and I we've been in Partnership and sponsorship with put in for sports. So check them out on social media give them a like from me and jump live favor of the eighth twenty three templates are left at the time of recording this two speakers and a sponsor confirmed at this point another two speakers to go possibly another couple of sponsors. My name is Rick along. This is Ricky Long podcast big things happen this year from me. I want big things to happen from you. It is a pleasure to be inside your ears, which are inside your head, which is behind your Fierce talking to you like this. Love you. Goodbye. Thanks. You are listening to the Ricky Long podcast where International Fitness entrepreneur Ricky Long answers your questions and interviews Fitness leaders on training nutrition and mindset. Be sure to leave a review on iTunes.
#66 Your New Years Resolutions Are Stupid! A nice easy topic for a podcast to start the new year!!! In this episode I share with you a simple technique to help your resolutions, which are stupid, into SMARTT Goals which will help you have success in 2020. I spoke about this in previous IG posts about the key being to create a goal that gives you purpose to take action. It is much easier to get up at 5am every single morning and go to the gym if you have a reason and a purées for doing it. Like a sports event, a family wedding, a health reason. Let me know what your goals are and what actions you are taking to achieve them. ————— Jump LIVE February 2020 is 50% sold out! This means we have about 20 seats left. You can read all the details HERE and Collect your ticket. 