Cultivating a Winning Spirit – Setting Goals

Cultivating a Winning Spirit – Setting Goals

Setting Goals in 3 Simple Steps

By Master Phil Nurse – In part 1 of “Cultivating a Winning Spirit”, I discussed the importance of connecting with your purpose. And I urged you to ask yourself “Why are you committing to a healthier lifestyle” – if you missed part 1, make sure to click here to give it a read.

The next step in cultivating a winning spirit is knowing how to set your goals. Don’t be afraid to aim high, but make sure to set goals that’ll help keep you motivated!

If a new client walks into my gym and tells me, “I’ve never worked out before, but I want to drop 25 pounds in the next 3 months,” I’d urge him or her to break that goal down into more manageable mini-goals. For example, I might urge him or her to aim to lose 4 pounds in the next two weeks.

If you do some quick math, you’ll see that losing 4 pounds every two weeks adds up to 25 pounds in 3 months.  But for most people, tackling 4 pounds at a time is easier mentally than tackling 25 pounds all at once.  And for the average person losing those first 4 pounds will feel like a bigger accomplishment (and therefore be more motivating) if that’s the goal rather than if the goal is to lose 25 pounds.

By breaking goals down you also have more flexibility to refine your overall goals. For example, my hypothetical client might realize that he or she is way more interested in losing 3 inches around the waist than in losing 25 pounds (after all muscle weighs more than fat). By setting mini-goals, you’ll give yourself the flexibility to modify your goal(s).

Here are some simple steps you can follow to make sure your setting goals that’ll keep you motivated.

Step 1– Determine your overall fitness goal. It’s okay to aim high, after all that’s the only way to achieve great things!

Step 2– Now break your fitness goal into achievable mini-goals. It’s important to be realistic. Don’t aim to lose 10 pounds in a week. You’re just setting yourself up for failure. Set a mini-goal you can achieve.

Step 3– Then create a systematic plan for achieving each of your mini-goals. Again, it’s important to be realistic. If you have specific quirks, find workarounds.  Gravity Rope’s own Alfredo Perez de Alejo is a good example.  Alfredo found a way to integrate doughnuts into his fitness plan, and still lose over 20 pounds.  If you haven’t yet, make sure to check out his article “What to Eat to Lose Weight.”

There you have it.  Now start setting those goals!  Even better, share your goals with us in the comments section below or at

In part three of this article, I’ll show you other ways to train your mind to make sure you reach your goals.  Keep jumping!