Values

Oftentimes, we set goals based on societal dogma that we fail to set goals that actually mean something to us. So, the tragedy in that is that one can set a goal, potentially work for a long period of time to achieve said goal, but after achieving that goal, still not feel fulfilled. The reason behind that is that the goal itself may not align to one’s true life values, and therefore it’s inevitable to come up short to full satisfaction. On one hand most people chase superficial goals like money, power, fame, etc, but on the other hand most people don’t really have strong conviction on what they truly value in life. Conviction that can only be attained through self-awareness, so their goals are flawed from the start. 

Essential when you set goals based on life values, that actually mean something to you, you are setting valid goals that are more likely to be fulfilling than setting goals that society coerces you to set. In the end, those invalid goals only waste time. Now this doesn’t dismiss other areas in life to improve in, it only focuses one’s efforts on what’s most important in their life. Those other areas can still be worked at, but only subsequent to the goals of primary value.

Let’s throw this in, only out of respect for the context of this site, but your health is a common value in life, so even if you’re unclear on what your life values are (and that’s ok, we’re all constantly searching for that) health is safe bet to start at and build on. 

On a yearly basis, re-evaluate your life values to ensure you’re working towards the right things in life. Remember we’re focus on health here, but that also includes what’s important to you outside of health as well.

Goals

Being clear on your values in life, you can set more valid goals. Since values in life will obviously differ from person to person, it’d make more sense to focus on the common denominator– your health. You have short-term goals (in the form of objective tasks), mid-term goals (in the form of milestones), and long-term goals (in the form of a vision). Draw a mental map focused on a vision (long-term goal- where do you see yourself in 10 years). Make sure the vision is SMART (specific, measurable, achievable, relevant, and time-bound). Every branch from the vision represents a milestone (mid-term goals). Breaking down those milestones (mid-term goals), yields “objective tasks” (short term goals). Consider this list of health goals:

✨Psychological and spiritual toughness (the thrill of the challenge😈)

🧠Brain health and circulation for optimal intellectual performance

🧠Depression and mental health/disorders

🧠Better moods, reduced stress

♥️Obesity (prescribed extreme weight loss)

♥️Anorexia (prescribed extreme weight gain)

♥️Insulin level control

♥️Blood pressure control, stroke/aneurysm prevention

♥️Heart health

♥️Lung health

♥️Liver health

♥️Bone, joint and spinal health

♥️Tumor/Cancer pre and post treatment

♥️Pregnancy health and fitness (pre and post labor)

♥️Post injury/surgery rehabilitation

➕Senior general fitness

➕Youth general fitness

➕Adaptive fitness (physical disabilities)

➕Postural correction (caused by poor ergonomics)

➕Deconditioned (“Getting back in shape”)

➕Mastery of functional movement patterns for occupation or hobbies

➕Improved functional movement, especially with age (non-competitive)

➕More energy, battling lethargy (bioenergetic development)

➕Stronger bone density and joint strength (not medically prescribed)

➕Boost the metabolism —> Better body composition

➕Toning/body improvement (the mythical “Spot reduction” training)

➕Cultivating healthier habits/lifestyle; reformation placeholder over addictions

💪To get stronger

💪Muscle mass and hypertrophy

💪Killer core, in both strength function and aesthetic

💪Cardiorespiratory conditioning

💪Improved balance

💪Enhanced coordination  (the mind-body link)

💪Elite flexibility

💪Iron body (a more durable body common amongst fighters)

🥇Explosive power

🥇Better vertical game

🥇Reaction timing

🥇Speed and agility

🏹Skill development (competitive)

🥋Self-defense

💡Other 

On a yearly basis, review your goals to stay focused on what you want out of life, pertaining to your health (and other things important to you).

Headquarters

Part of committing and being serious about your goals is shaping your environment around them. So in the case of goals themed around health, investing a home gym is necessary. In other cases of goals, its worth having a dedicated space that keeps your goals in front of you so you don’t really forget about them. 

On a quarterly basis, refine your headquarters whether that be through innovation, decluttering, decoration or organization.

Rewards

Identify appropriate incentives for goals you achieve. The size of the goal should match the size of the incentive. This means short term goals earn smaller incentive rewards. Long term goals earn larger incentive rewards. Mid term goals earn moderately sized incentive rewards. Frame those goals in a spot you frequent, to keep your eyes on the prize (literally). 

On  a monthly basis, list out incentive rewards you’d like to get yourself for achieving small, medium, and large goals. The reward should match the goal.

Methods

Goals are meant to be grown into, meaning we’re never really large enough for those goals when we set them. They start off as mountains, but as you climb them you get stronger and grow into them. To achieve your goals, you need a growth mindset. That means, you’ll need to ask yourself the question– “Who do I need to be, to bring my goals to fruition?” Another important question you’ll have to ask is “What’s your why?” If things don’t go your way, what’s going to be the driving force that helps you keep pushing? Is it intrinsic (meaning soemthing that comes from inside such as personal desire and passion) or is it extrinsic (meaning something that comes from the outside such as circumstances, consequences, events, people).

On a monthly basis, concoct strategies that will help you become closer to the person you need to be to achieve your goals. That can be through new habits to help you be more successful, and topics to learn more about and educate yourself on.

Plans

Prepare your tasks in advance in the form of a to do task list. Keep in mind– the Pareto principle, which states 20% of your efforts should yield of your 80% results. It will also help you a ton to design premade routines to fall into to ensure structure in your days. 

On a weekly basis, write down a list of objective tasks to do for that week. That way you can check them off as the week goes by.

Execution

Practice makes perfect! Plug into the system and stay locked into it to ensure you hunt down your goals. Invest in a calendar to help you manage your time and tasks accordingly. 

On a daily basis work off the calendar(s) you create to stay on top of how you spend your time.