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A fun piece I did with my friends at Cosmo…

http://www.cosmopolitan.com/cosmo-latina/sex-positions-that-tone-your-body#slide-1

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Ok, by now you may be noticing a pattern. These steps are coming approximately 2 weeks apart. That’s giving you plenty of time to do the work, but enough of a breather to not feel like this is being crammed down your throat.

In the last step, you wrote down your goals in each area of your life. You did this, right? If not, just do it. Seriously, do it now or at the very least do it today. Don’t be one of those people who fires off the starting line with intense and sincere motivation only to crap out 10 paces in. You’re better than that. You’re a doer. You’re a finisher.

So you’ve got your goals written down. After the ink dried, you probably thought, “Ok, what do I need to do now to achieve them?”

The answer to that is two-fold. 

First: Define your best self. What qualities, characteristics and behaviors do you need to bring out and establish in order to become the best version of yourself? That’s the person who’s going to achieve these goals.

Second: Break the big goals down into small goals with steps that you can take action on daily. As each journey is completed in a series of footsteps, each big goal is won through the setting and achieving smaller attainable goals.  

Here’s an example: GOAL: Earn $10,000 each month in my business. 

The link below will take you to a worksheet to guide you through the process of identifying your best self and establishing smaller goals that will lead you to the big ones like this.

http://thepeoplesbootcamp.wordpresslochness.com/fitness/step4worksheet/

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Use the worksheet below to identify your best self and establish small, attainable goals.

The first document is an example. Spend some time really thinking about this and fill out your worksheet as it relates to you and your goals.

You may find that some of the things on your list require further learning on your part. If that’s the case, get excited about it. Fall in love with life-long learning. It’ll keep you interesting and your mind young.

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1. The Power Lunge
Step forward with your right foot into a deep lunge, making sure the knee is directly over the ankle. Place your left fingertips in line with the right toes and reach your right arm back behind you. You should almost look like a sprinter at the starting line. Step two…

Jump straight up off the right foot, bringing the left knee and right arm forward as you swing the left arm back. Land softly on the right foot and immediately step back to the starting position, making sure to keep your neck in line with your spine. Repeat for 30-45 seconds. Switch sides and repeat.

2. Inverted Jacks
Stand with your feet together and arms raised overhead, palms together. Step two…

Drop down into a squat until your upper thighs are parallel to the ground, lowering your arms to the tops of the thighs. Make sure to keep the weight in the heels and knees behind your toes. Jump back up to the starting position. Repeat the move for 30-45 seconds.

3. Scissor Switches
Step forward with the right foot into a fairly wide staggered stance. Keeping your torso upright, lower yourself into a lunge until your right thigh is parallel to the ground, making sure the front knee stays over the ankle. Your elbows should be tight to your sides with your fists raised to the chest. Step two…

Jump up and switch your legs mid-air to land left foot forward. Immediately drop back down into a lunge. Continue alternating sides for 30-45 seconds.

* As reported by Lisa Elaine Held for Well+Good     http://www.wellandgoodnyc.com/2013/01/15/3-explosive-moves-to-tone-your-glutes/

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Want abs that’ll have your back for life and inspire a world of ooooh’s and ahhh’s? Give this 4-move workout a shot today.

Keep your core tight throughout the entire workout and never sacrifice form. Quality over quantity baby!

High Knee Twists

Your basically running in place while alternating opposite elbows to opposite knees. Stand with your feet hip width apart, core tight, hands at chest level, elbows out to sides. Drive your right knee up to hip level as you bring your left elbow down to touch the right knee. Come back to the starting position and repeat on opposite side. Continue alternating as fast as you can for 30 seconds.

High Low Planks

Start in a high plank position, wrists directly under the shoulders, straight line from heels to head. Alternate driving the knees forward and back for 8 reps. Immediately come down to a low plank and alternate driving knees to the outside of your elbows for 8 reps. Continue alternating between high and low for 30 seconds.

Birddogs

Start in a high plank position. Raise the right arm straight out in front of you while raising the left leg straight out behind you to form a straight line from fingertips to heel. Hold a pulse and return to start. Repeat on opposite side. Continue alternating for 30 seconds. If you need to modify this, perform the same movement, but drop down to your knees.

Hip Jacks

Start in high plank with your toes on a towel (this needs to be done on a bare surface like a wood or tile floor). Keep your wrists directly under your shoulders. Brace your core as you pike your hips high in the air, sliding the toes forward. Return to start. Continue alternating the motion for 30 seconds.

Rest 30 seconds and repeat this cycle twice more for a total of 3 sets.

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A few things to keep in mind as you list your goals:

Stay Positive

State your goals in the affirmative, thinking about what you will achieve rather than what you want to discard. Ex: “I am my ideal weight of 120 lbs by X date.” Or “I have 10 lbs of lean muscle by X date.” Not, “I want to lose 50 lbs.”

This may feel a little awkward at first, but remember, your mind is remarkably powerful. Stating your wants tends to produce more of the same: wanting. Declaring your goals as in the affirmative sets your mind to work on creating what you have stated to be so.

This isn’t new age-thinking. It’s a simple brass-tacks, process-oriented way to achieve results. And I’ve seen it work time and time again. 

Go Big

Don’t be afraid to declare really big goals. Don’t get hung up right now on the particulars. Give yourself permission to dream a bit. What goals would you achieve if you had all the necessary skills and the right environment? What would you do if you knew you couldn’t possibly fail? This second isn’t the time to think about the how. Just write down the end result. 

Make It Personal

Let these goals come from your heart. What do you really want from life? Spend some time thinking about your perfect life. Where do you live? What time do you wake up each day? How much money are you making a year? Who are you surrounded by? What does your perfect day involve? 

Far too often, we get stuck in a rut and go day-to-day without a ton of thought only to way up one morning and think, “What the hell am I doing with my life?” If you’re unsatisfied or even just “doin’ ok,” you can rewire and live a great life. All it takes is some thought, a plan and action.

Have fun with these worksheets below and remember, don’t be afraid to go big!

Dissect

- Take a look at all of the goals you’ve written out above.

- Narrow them down to your Top 10.

- Set a deadline for each.  

Check Your Balance 

We need to make sure that your goals are balanced.

Look at your top 10 goals. Do they cover each area in your Wheel of Life? Remember, this is Life360. Your aim is to have happiness and success in your whole life.

If you see that you have portions of the wheel that aren’t represented in your Top 10 goals, re-adjust until you have balance.  

Final Check 

Before you print out your goals and pin them up everywhere in eyesight, we want to do one final check on them. It’s important that they are Specific, Measurable and Attainable. 

Specific: each goal must be crystal clear. If you were to say it to someone else, they’d immediately understand exactly what you’re going to achieve.

Ex:

Not specific: Get out of debt.

Specific: Pay off $16,000 in total outstanding debt by December 31, 2013. 

Measurable: goals need to be quantifiable. This is important. It allows you to create a timeline, track your progress and see tangible results. Results are an amazing motivator. They’ll help spur you on in the tough times.  

Ex:

Not specific: Get in shape. 

Specific: Achieve my ideal weight of 120 lbs, gain visible lean muscle and get off of blood pressure medication by June 1, 2013.

Attainable: It’s important to set big goals. Right now is a good time to take a reality check. How lofty are they? Be honest. This isn’t to inhibit you. It’s to help you succeed on a deadline. If your goal is to make 4 million dollars by the end of the year, but you don’t have the slightest clue as to how you’re going to do it, that may be unrealistic. If you know in the back of your mind and in your heart that the goal you’ve set is really nothing more than a wild pronouncement, you’ll create a blockage. Your goals should push you out of your comfort zone and drive you forward. They should not, however, rely on some fantastical feat of external luck. You’re in control. 

No examples here. This is for you to figure out. Review your goals and determine if they’re attainable.

TOP 3

Now that you’ve done your final check, take another look at your balanced Top 10 Goals. 

Select the three that are most important to you. If you were to focus most intently on three of these ten goals, which would they be?  

And there you have it.

Feast your eyes on your top 10 goals with the 3 biggest, most important ones extrapolated for your achieving pleasure. 

Most likely, your mind is immediately jumping to thoughts of how you might go about achieving these goals. Fair enough. We’ll get there. But for now, just reflect on these goals and be proud of this work you’ve done.

If you’ve come this far and have your goals down on paper and have done so in a smart, systematic way, you are light years ahead of most people.

It only gets better from here. 

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Step 3 – Write It Down

It’s time to get to it! In Step 3, you’re going to write down 6 goals in each area of your life. Yup, those very same areas you focused on in your Wheel of Life. 

Again, if you’re just joining us, all of the prior steps are on the blog. Start with “The #1 Reason Your Goals Fail” work your way up from there. Don’t jump ahead!

Alright then, let’s get down to it. Click here for the worksheets.

I recommend you copy and paste them into a blank document so you can print them out and put an actual pen to paper. I think there’s something special and intimate about sitting with pen and paper and writing with your hands.  

Have fun!

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