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S2-E4 – The HOW Part 2 – How Did I Lose 40 Pounds in 16 Weeks?

To me, good health is more than just exercise and diet.
It’s really a point of view and a mental attitude you have about yourself.
-Albert Schweitzer

 

Click Below to Listen to Today’s Show

http://traffic.libsyn.com/goalgettingpodcast/S2-E4_-_The_How_Part_2_Final.mp3

This is the continuation of Season 2 Episode 3. We were discussing “How did I lose 40 pounds in 16 weeks?”

This is a great quote as we discuss the second part of our episode on How did I lose 40 pounds in 16 weeks? Good health is more than just diet and exercise. To really have good health we should also be mentally healthy. As Albert Schweitzer says, good health is a point of view. It’s really dependent on the mental attitude you have about yourself. There are many physically healthy people that are mental negativity that keeps them from being in good health. The mind itself can take these mental thoughts and even with you in good physical health, make you sick. There are many people that have nothing physically wrong with them. However, their mental beliefs and attitudes about themselves prevent them from living a healthy life.

While you are striving for your #WorkOnWellness goal, keep you mental attitude sharp, and strong. Exercise that brain muscle with good, positive thoughts. Remember what I’ve said before. “Thoughts become things. Choose the good ones.” That’s one of my favorite thoughts from Tut.com.

 

How many calories do you burn per day?

I didn’t exercise at all. I got up in the morning. I got dressed. I went to work. I sat in a desk, went to meetings and lead a pretty sedentary lifestyle. The most exercise I had during that time was walking from the rental car to the gate at the airport, carrying a 20 pound computer bag and rolling a carry on.

If I burned 2000 calories in a day, I was lucky.

I had a severe calorie overage.

How do I lose weight?

Losing weight is a simple equation. Eat Less + Exercise More = Weight Loss

It takes 3500 calories to burn ONE POUND OF FAT.

If I want to lose one pound, I have to burn 3500 more calories than I consume.

40 Pounds times 3500 calories is 140,000 Calories

If I want to lose 40 pounds in 16 weeks I have to burn 8750 Calories more than I eat in 16 weeks.

The recommended daily caloric intake for men my age was 1800 calories or 12,600 per week or a total of 201,600 in 16 weeks.

Do you see the recommended weekly amount? 12,600 calories in a week. I was eating close to that in a day.

To lose the weight I wanted to lose in the 16 weeks, I would have to burn 210,350 calories or 13, 147 calories per week. That is 1878 calories PER DAY.

Depending on your daily activity, you can naturally burn some calories. If your extent of movement in a given day is limited, You will HAVE TO CHANGE IT.

Just to give you an idea; an hour on the elliptical at level 1 will burn close to 900 calories according to My Fitness Pal. According to the LifeFitness Elliptical machine, it’s much less, from my experience.  I would estimate 600 calories per hour.  If you use that number, you would need to spend just over 3 hours on the elliptical, 7 days per week.

Do you have 3 hours per day to spend on the elliptical every day?

I didn’t.

I spoke to my doctor and I insist you do so with yours before you start a #WorkOnWellness program. I had to modify my caloric requirements to be able to accomplish my goal.

My doctor put me on a 1200 Calorie per day eating plan. The 1200 calories per day was broken into this:

300 Calories for Breakfast

400 Calories for Lunch

300 Calories for Dinner

200 Calories for Snacks

12oo Calories per day for 16 weeks was 134,400 calories. I would have to burn 143,150 calories during that 16 week period.

To make it simple; with a 1200 calorie per day intake I had to burn 1250 calories per day.  If I was burning about 600 calories per hour on the elliptical I would need to spend 2 hours per day on the elliptical 7 days a week.

This is what I would HAVE to Do in order to lose the weight I wanted to lose in the time frame I set. 40 Pounds in 16 Weeks.

Let’s get real. Can I really do that? What if I don’t have the time to spend 2 hours per day, 7 days a week to burn the calories I need to lose the weight in 16 weeks? Your goal is unrealistic. It isn’t attainable.

But, If you have the ability to set that time on the elliptical or a way to burn the same amount of calories in a shorter time, then your goal is one you should set.

I decided to do what I needed to do to get the goal I set, Lose 40 Pounds in 16 Weeks.

Using the Goal Setting and Goal Maintenance Worksheets

Take your Goal Setting Worksheet out and let us look at what Action Steps we need to take to achieve my What.

  1. I must eat a healthy 12oo calories per day. I need to come as close as possible to this. We need to ensure we eat enough calories to be healthy. This should contain the correct amounts of protein, carbs and other nutrients. Limit the amount of carbohydrates as recommended by your doctor or nutritionist.
  2. I must burn more than 1250 calories per day. If you can burn more, that’s better. How you burn them isn’t important.
  3. I will workout a minimum of 6 days per week. It can be at the gym, or I can burn the calories any other way. I could run outside, I could do cross-fit exercises, I could ride a bike. Whatever you need to do to burn the total calories required is the workout.
  4. I will Stretch each morning. Stretching will burn calories, but it is more important to improve your flexibility before you begin your exercises and during them. It is a good time to do some meditation and visualization exercises during this time.
  5. Eat fruit or vegetables instead of sweets when hungry.

Write down all of the main action steps you need to think about that will be required to achieve your goal.

Now that you have outlined the main action steps, take out your Weekly Goal Measurement Worksheet.

This worksheet will be filled out every day. It includes the ability to track a weeks worth of successful action steps.

In the Date Range Box, we enter the starting and ending date for the week.

Under the Major Steps section, we enter the top 3 Major Action Steps. – For my goal to Lose 40 pounds in 16 Weeks, I had these Major Steps:

  1. Eat 1200 Healthy Calories per Day
  2. Workout 6 Days Per Week
  3. Burn 1250 Calories per day

Enter your top 3 Major Steps.

Under The Action Steps Column we start to break down each of the specific action steps we need to do to accomplish this goal. For my goal to Lose 40 Pounds in 16 Weeks, I entered these action steps:

  • Eat 300 calorie breakfast
  • Eat 400 calorie lunch
  • Eat 300 calorie dinner
  • Eat 200 calories in snacks
  • Eat No Sweets Today
  • Go to the Gym
  • Use the elliptical
  • Stretch
  • Visualize myself at my goal weight.
  • Perform Body Weight Exercises (sit ups, push ups, burpees)

Enter the specific action steps you are committing to do to achieve your goal.

After entering the steps, Set up the Goal for each in the Goal column. If your goal is to go to the gym 5 days per week, you would enter 5 in the Goals column.

For the Use the Elliptical action step, put the amount of hours or calories burned in the Goal Column. I used Hours. My goal was 2 hours.

This is just ideas for Goals for each step. Set your goals for each step.

The Measure column is used to define a measurement for achievement. When I was in school to be a loan officer, we used this worksheet with a Top Gun Theme. We used mileage to track our success. We set each action measurable by an amount of flight miles. We would track our mileage each week to get to a total number of miles as a goal each week. You can use whatever you want to that motivates you more.

I use money. I pay myself an amount for action step. This is because I use money in the Mental Bank Program to reward myself for performing action steps or Value Events as we call them there. These action steps will be taken over to the Mental Bank Program when you are ready to use it.

This is a motivational tool to help us keep our motivation going while we work on this goal.

There is a column for each day of the week. You will enter the measure amount for each day that you are tracking. If I said I would do a step 5 X per week, then I would enter the amount into each day that I performed the action step.

For example, if I had an action step to Go To The Gym and my measure was $500 for each completed action, I would enter $500 in each day column that I went to the gym.

At the end of the week, you will total each row of Action Steps and enter that amount into Totals column.

The Minimum Target column is used to set a minimum target value. If my target goal for going to the gym was 5 days per week and my measure value was $500 per action completed, the Minimum Target would be $2500.  This is the lowest amount I am working to earn each week for this action step.

At the bottom of the Weekly Goal Maintenance Worksheet, is the Actual Totals for Day/Week row. You will be totaling down for each day of the week. Total your values from each day for each Action Step all the way across the week. Do this for each column, including the Totals and the Minimum Total columns.

At the bottom of the sheet you will Sign and Date each weeks sheet. You will total the total measures on each sheet and enter in the Total Measures space. Enter the week number (i.e. If it is week #3, enter 3).

The last thing to enter on the sheet each week is the average Weekly Measure. That will give you an idea if you are meeting the goals you are supposed to be hitting to Get The Goal You Set.

This is how you set up and track your goal using the Goal Setting and the Weekly Goal Measurement Worksheets.

Did I Win The Competition?

I went to the gym right after work. It was a short walk. I spent 2 hours on the elliptical. I built up my endurance and levels as I went on. This allowed me to burn more calories as it got harder. I was burning over 1450 calories on the elliptical each day after work. On Weekends I would do the same plan. 2 hours on the elliptical on the weekends or walk up to ten miles a day.

I did not honestly do 7 days a week. Some weeks I only did 5 or 6 days a week. What that meant was I had to work a little harder on the short weeks. That is why I did extra on those days I did go to the gym.

I was dedicated to complete this. I was way ahead of everyone going into the last week. I did a little trash talk with my closest competitor. She is more competitive than I am. Her last week she went to Hot Yoga classes each night and reduced her calorie intake to 300 calories and ended up winning the competition by a couple tenths of a percent more loss than me and won the competition.

However, I did win. I won second place in the competition but I achieved my goal at the end of the 16th week.

I weighed in at home that morning at 210 pounds. I lost 40 pounds in 16 weeks.  I was successful. I would have loved to have won the competition, but I had no control over what the other competitors did. I had to compete with myself.

I Lost 40 Pounds in 16 weeks.

You can too.

What is your goal you are going to work on?  What are the Action Steps you are going to have to take to Get The Goals You Set?

Once you set The What and The How, you can now start working on The Why.  We will talk about The Why in the next episode. This is where we will get into the Meat of the Motivation for what we do.

Listen to the next Episode as we discuss The Why – Why are you wanting to achieve this goal you set?

 


I get a lot of my quotes from great books that I read. And if you like to listen to books on Audio like I do, I put together a deal with Audible to give Goal Getting Podcast listeners a FREE Audiobook of your choice AND a 30 Day Trial of Audible’s service to try them out.

Just click the link in the Blue Box to get to the Audible sign up!

Get Your Free Audiobook Here

 


 ~~~~

Goal Getting Masters Private Facebook Group

~~~~

Goal Getting Masters Facebook Group

Are you a Goal Getter that wants to learn to Master Goal Getting!

We’ve started a private Facebook Group to have a place for you to meet other like-minded, Goal-Oriented people that will support you and help you Get The Goals You Set.

If you want to be a part of the Goal Getting Masters Group, go to Goal Getting Podcast.com / masters

Sign up and I will add you to the group. Come prepared to participate and share your goals with other Goal Getters.

 

 

 


If you like our podcast you can easily go Subscribe to our show on iTunes at

Goal Getting Podcast.com/itunes

Subscribe with iTunes when we launch.

QUICK & EASY – Click here to go leave a review on iTunes

 

 

Please follow us below on your favorite social media channel.  We would love to hear from you there, too. Send us a Tweet, or Instagram Like.

You can connect with us on your favorite by going to GoalGettingPodcast.com / and then Twitter or Facebook, or Instagram

They will easily take you to the social media platforms and make it easy to follow us.

Make Today a Great Day!

Facebook icon follow Goal Getting Podcast on FacebookLike our Facebook page
http://www.facebook.com/GoalGettingPodcast

Follow us on Twitter:
Twitter IconPodcast at @GoalsPodcast
Tony Woodall, Your Host at @TonyWCMB

Instagram Icon for Goal Getting Podcast

 

Follow us on Instagram at @GoalGettingPodcast

 

S2-E3 – The HOW Part 1 – How Did I Lose 40 Pounds in 16 Weeks?

Yesterday I was clever, so I wanted to change the world.

Today I am wise, so I am changing myself.”
-RUMI

Click Below to Listen to Today’s Show

http://traffic.libsyn.com/goalgettingpodcast/S2-E3_-_The_How_Part_1_Final.mp3

How do I change the World?

I liked this quote by Rumi when I read it. It reminded me of me when I was younger. When we are young, we think we are clever. We often have this vision that we can change the world. We want to be the one to change the world. We know just what to do. We have these great ideas and dreams.

And we need to do that. We need to have those dreams. We need to believe we can change the world. We need to have the young dreamers. We need to believe these dreams. Why?

Because as the quote in Season 2 – Episode 1 so passionately stated at the end

“Because the people who are crazy enough to think they can change the world, are the ones who do.”

“Today, I am wise”, Rumi goes on to say. As we get older, we tend to get wiser. My wife and I have had 4 Golden Retrievers. As they got older they started getting grey hairs on around their eyes and on their muzzles. We called the grey hairs their “wise hairs”.

We have taken the failures, the lessons in life, the challenges we have overcome and have molded them into a sculpture, known as wisdom.

What is Rumi saying in this last part of his quote? “Today I am wise, so I am changing myself”

Is he saying – I cannot change the world therefore, I must change myself to conform to the world?

Or, is he saying – I must change myself and in that change, I can change the world.

What do you think?  Go to our show notes page at Goal Getting Podcast dot com / s2e3 and tells us which of these Rumi was talking about. Should you give up trying to change the world and just change yourself to conform to what the world is? Or, should we concentrate on changing ourselves and in that change their could be the spark to change the world.

Are you wise? Do you have something you want to change about yourself that will inspire others? Will that change you make inspire you to do something more and the subsequent changes be what changes the world?

This season we are talking about my #WorkOnWellness goals. I will be sharing How I lost 40 Pounds in 16 Weeks and the current goal to get my A1C numbers below 6.0 and my weight to 185 pounds.

Just to give you a representation of my weight at the top when I hit 296 pounds, the most I have ever weighed, I included a picture on the show notes page at Goal Getting Podcast.com / s2e3.

Tony Woodall Overweight Fat Face Lose Weight Goal Setting

In today’s episode, we are going to start reviewing The HOW of the 3 Keys to Goal Setting Success. The How consists of these two of the 9 Steps To Successful Goal Achievement:

  • Set An Action Plan
  • Measure It / Track It

With all goals, there must be action. There is something you must do in order to achieve the goal. We must be able to quantify these steps and track them.

Tom Peters, well-known Author and Speaker says:

What Get’s Measured Gets Done.”

We must track the steps we are working on to ensure the completion of those steps. Keeping track of the progress of these action steps will assist us in keeping up motivated. They will keep us going in the right direction toward our goals.

Last episode we discuss The WHAT. Setting Clearly Defined, Written Goals.

Today we will be discussing The HOW – Creating the action plan with specific actions you must complete to Get The Goal You Set.

The HOW contains two parts. The HOW section on the Goal Getting Worksheet and the Goal Setting Maintenance Worksheet.

Go get your copy of the Goal Setting Worksheets. Download it from Goal Getting Podcast dot com / action if you haven’t already.

There is a link to the Goal Setting Maintenance Worksheet on the Show Notes Page at Goal Getting Podcast dot com / s2e3

Goal Getter – Goal Measurement Worksheet GoalsPodcast

In the Goal Setting Worksheet you will see blocks for the The What, The Why and The How. You should have completed The What already after listening to Season 2 Episode 2. If not, yo will want to go back and listen to that episode.

When we complete the worksheet, we are using handwriting, not typing into the sheet. I explained the reason and need to use longhand, cursive handwriting for these tasks in the last episode as well. So get you a pen and the paper, I know, so old school, but it works.

On the Goal Setting Worksheet, in The How section, we are going to list the top ten most important actions steps.

The Goal Maintenance Worksheet will be used to  track the specific daily tasks we will do each week to accomplish the goal. From this worksheet, we will be able to track the progress we make each week.

In this Episode let’s focus on The How section. To define the action steps we have to understand what it takes to achieve the goal. I had to learn what I needed to do to lose the weight I needed to lose. When I started the competition at my office, the goal was to lose the most percentage of body weight. That’s vague and arbitrary because you don’t know what each person is going to do each week. What I had to do was define a target weight that would most likely give me the highest percentage. Based on the known factors – who was in the competition, what they likely needed to lose, and what I thought their motivation was.

That’s too many variables, so I set my goal to be realistic and measurable. My starting weight was 250 pounds. I wanted to weigh 210 pounds by the end of our competition 16 weeks later. That was a 40 pound weight loss in 16 weeks.

Let’s look at the elements of weight loss. It is a simple process. If it was a special fad diet, I would call it the L & M Diet. That’s eat Less & exercise More diet. The ultimate way to lose the weight is to burn more calories than you consume.

What did you eat today?

What is your typical caloric intake in a day?

You might be surprised. I was. When I started looking at what I was eating in a day and how many calories I was eating with each meal, I was flabbergasted. I was flabbergasted to learn why I was flabby!

Just to give you an example: I used to travel a lot. As I’ve told you before, I didn’t take care of myself when I went out-of-town. I would go out to eat after a long day at work and enjoy a nice dinner. One of my favorite restaurants to eat at is the Cheesecake Factory. Outside of the obvious, they are a favorite because they offer a wide variety of foods. I can get a different type of meal each time I eat there, even if I eat there every day of the week when I am out-of-town.

Cheesecake Factory Meal Idea with Calories

Item – Calories

Beer – 150  – 2 – 300

Bread with Butter – 600 – 1 – 600

Cup of Soup – 310 – 1 – 310

Spicy Crispy Chicken Sandwich with Chipotle Mayo – 1380 – 1 – 1380

Original Cheesecake – 710 – 1 -710

Cafe Mocha – 420 – 1 – 420

 

Total Calories for Dinner: 3720

That is outrageous. When I found out what I was eating in a single meal, I was surprised. Not pleasantly surprised either. That is just dinner. That doesn’t count breakfast or lunch or any other snacks throughout the day.

Based on that and the other items I knew I typically consumed, I was pushing close to 10,000 Calories per day.

 

This is the end of part 1. Join in on Season 2 Episode 4 where we finish discussing the How I lost 40 pounds in 16 weeks.

Go Out And Make Today A Great Day!


I get a lot of my quotes from great books that I read. And if you like to listen to books on Audio like I do, I put together a deal with Audible to give Goal Getting Podcast listeners a FREE Audiobook of your choice AND a 30 Day Trial of Audible’s service to try them out.

Just click the link in the Blue Box to get to the Audible sign up!

Get Your Free Audiobook Here

 


 ~~~~

Goal Getting Masters Private Facebook Group

~~~~

Goal Getting Masters Facebook Group

Are you a Goal Getter that wants to learn to Master Goal Getting!

We’ve started a private Facebook Group to have a place for you to meet other like-minded, Goal-Oriented people that will support you and help you Get The Goals You Set.

If you want to be a part of the Goal Getting Masters Group, go to Goal Getting Podcast.com / masters

Sign up and I will add you to the group. Come prepared to participate and share your goals with other Goal Getters.

 

 

 


If you like our podcast you can easily go Subscribe to our show on iTunes at

Goal Getting Podcast.com/itunes

Subscribe with iTunes when we launch.

QUICK & EASY – Click here to go leave a review on iTunes

 

 

Please follow us below on your favorite social media channel.  We would love to hear from you there, too. Send us a Tweet, or Instagram Like.

You can connect with us on your favorite by going to GoalGettingPodcast.com / and then Twitter or Facebook, or Instagram

They will easily take you to the social media platforms and make it easy to follow us.

Make Today a Great Day!

Facebook icon follow Goal Getting Podcast on FacebookLike our Facebook page
http://www.facebook.com/GoalGettingPodcast

Follow us on Twitter:
Twitter IconPodcast at @GoalsPodcast
Tony Woodall, Your Host at @TonyWCMB

Instagram Icon for Goal Getting Podcast

 

Follow us on Instagram at @GoalGettingPodcast

 

S2.E2 – How I lost 40 Pounds in 16 Weeks. – 3 Keys to Goal Setting Success – The WHAT

Goal Getting Podcast 2016 Season 2 Posts - Twitter

Click Below to Listen to Today’s Show

http://traffic.libsyn.com/goalgettingpodcast/S2-E2_The_What_Final.mp3

 

The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.
~ Albert Einstein

Tweet this quote!

The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking. ~ Albert Einstein Click To Tweet

 Thoughts become things

We are who we are because of what we think. The only way to change who or what we are is to change our thinking. One of my favorite websites is TUT.com and their motto is

Thoughts become things – choose the good ones.

This is very true. We are what we think. We are what we say we are. Negative self-talk is negative programming into our subconscious mind. When we are think about things, we should always be thinking positive, success-oriented thoughts. You have a choice over your thoughts. You control who you are by the thoughts you think. Choose the good ones. Go check out TUT.com and register for them to send you positive good thoughts to your inbox.

Today we will talk about starting our #WorkOnWellness journey. As we #WorkOnWellness, we are going to change our minds thoughts about what we want. We are going to talk about our goals for wellness

If you have your copy of the Goal Setting Worksheets I mentioned in our previous episode, follow along. If you need them, go to GoalGettingPodcast.com/action and pick them up. Pause the show now and go get them and when you come back we will get started.

OK, you have your worksheets. Let’s look at the top of the page. As you see, we have three sections. These are the 3 Keys to Goal Setting Success.

This Goal Achievement Success System tool is designed to help you define The What, The How and The Why for each major goal you will set.

Today we are going to focus on The What – What do you want to achieve?

Did you set New Year’s Resolutions? How’s that working out for you? At the end of February, most people have already started to forget or quit their New Year’s Resolutions.  Why?

They didn’t set them as goals. They just said they resolved to change or do something. As we get into the 3 Keys to Goal Setting Success, you will start to understand why they don’t work.

Defining The What – what you want to achieve requires the following steps from the 9 Steps to Successful Goal Achievement.

  1. Write It Down
  2. Be Realistic
  3. Set A Deadline

Write It Down

Napoleon Hill explained in his book, Think & Grow Rich, that the most successful people of his time had Clearly Defined Written Goals. Most people don’t write their goals down.

Most New Year’s Resolutions are not written down. Most New Year’s Resolutions are not clearly defined. What was your New Year’s Resolution?  Was it To Lose Weight? Was it To Live A Healthier Lifestyle? Was it to get a new job?

When we write our goals down, when we define The What, we want to use clearly defined speech. We want to be specific about what we want. I like to say “Specific is Terriffic”. You will see that on the upper right corner of the worksheets. Specific is the S in SMART goals.

Be Realistic

Big Hairy Audacious Goals are important. Your goals should be set outside of your comfort zone. You want to dream big! You want to stretch yourself. You want to make it hard to achieve the goals.

But, you don’t want to set unrealistic goals. Realistic is usually a time constraint or an ability constraint. If you set a goal to graduate from college in 1 year, that is probably unrealistic, for most people. Graduating from college is an achievable goal. Graduating in one year without having started any courses is not likely.

Your goals have to be achievable. Be Realistic is the A in SMART Goals as well as the obvious R. To me Realistic and Attainable are essentially the same thing. If they aren’t attainable then it’s usually unrealistic to assume you can achieve them. If the time frame you set to achieve them isn’t a realistic time frame, than they would be unattainable.  This is why we have only Be Realistic as one of the 9 Steps.

Set A Deadline

A dream without a deadline is only a wish! This is the T in SMART goals. T is typically set as Time-bound. You must have a defined time you are going to achieve your goal by. Creating a deadline puts a sense of urgency. It puts a finite end to what you are trying to accomplish. Without a deadline, there is no hurry to achieve. You will get to when you get to it. That’s not a goal, that’s a wish.

Let’s Get Started Writing

Take out your Goal Setting Worksheet and a pen. Yes, I said a pen. You didn’t think you were going to type it in did you?

We want to hand write our goals on the worksheet. We want to hand write them in cursive, in longhand. What? You don’t know how to do that? I understand they are no longer teaching that in schools. Bad Mistake.

We use cursive in the Goal Achievement Success System because the process of handwriting doesn’t take conscious thought. At least not as an adult and most kids don’t have to after they learn how.  The process of handwriting uses the autonomic nervous system, much like riding a bicycle. Once you learn, your body is conditioned to do it. The subconscious mind controls the process. Just like breathing. You don’t have to think about breathing, you just do.

In The What box let’s start writing down what we want to achieve, careful to use all of the steps.

Here’s the example of WHAT I want to achieve for my primary goal:

I want to reduce my A1C numbers to below 6.0 by July 1st, 2016. I will achieve my goal weight of 185 pounds by December 20th of 2016. I will have a 34 inch waist by this time and be able to see my abdominal muscles without all of the fat.

The What for my primary goal is Realistic (and attainable).  A deadline has been set for the weight loss that is realistic. A deadline has been set for the lowering of my A1C. I know it’s realistic. I know both of these deadlines and this wellness goal is realistic because I have lost 40 pounds  in 16 Weeks. When I did that, I had lowered my A1C to below 6.0. I know it is possible.  It will be a stretch, but I know it’s achievable.

If I DO what I need to DO to achieve it. That’s The How and we will talk about The How on our next Episode.

What is your What? What do you want to achieve?   I’d like to review Your What. I’d love for you to email me, or better yet, comment on the show notes page at GoalGettingPodcast.com/s2e2

Write down your what in the comments section or send me an email with it to Tony at Goal Getting Podcast dot com

OK, you are on your way to your journey to #WorkOnWellness.

I’ll see you back next episode on Goal Getting Podcast.

Go Out Today and Remember, Thoughts Become Things, Choose The Good Ones.


 ~~~~

Goal Getting Masters Private Facebook Group

~~~~

Goal Getting Masters Facebook Group

Are you a Goal Getter that wants to learn to Master Goal Getting!

We’ve started a private Facebook Group to have a place for you to meet other like-minded, Goal-Oriented people that will support you and help you Get The Goals You Set.

If you want to be a part of the Goal Getting Masters Group, go to Goal Getting Podcast.com / masters

Sign up and I will add you to the group. Come prepared to participate and share your goals with other Goal Getters.

 

 

 


If you like our podcast you can easily go Subscribe to our show on iTunes at

Goal Getting Podcast.com/itunes

Subscribe with iTunes when we launch.

or Subscribe to us on Jabbercast

at Goal Getting Podcast.com/jabbercast

The new Jabbercast App is the best listening experience for podcasts. Check it out.

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Please follow us below on your favorite social media channel.  We would love to hear from you there, too. Send us a Tweet, or Instagram Like.

You can connect with us on your favorite by going to GoalGettingPodcast.com / and then Twitter or Facebook, or Instagram

They will easily take you to the social media platforms and make it easy to follow us.

QUICK & EASY – Click here to go leave a review on iTunes

I get a lot of my quotes from great books that I read. And if you like to listen to books on Audio like I do, I put together a deal with Audible to give Goal Getting Podcast listeners a FREE Audiobook of your choice AND a 30 Day Trial of Audible’s service to try them out.

Just click the link in the Blue Box to get to the Audible sign up!

Get Your Free Audiobook Here

Make Today a Great Day!

Facebook icon follow Goal Getting Podcast on FacebookLike our Facebook page
http://www.facebook.com/GoalGettingPodcast

Follow us on Twitter:
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Tony Woodall, Your Host at @TonyWCMB

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S2-EP1 – How to Put GASS in Your Goals and Power Yourself To the Finish Line

Goal Getting Podcast 2016 Season 2 Posts - Twitter

Click Below to Listen to Today’s Show

http://traffic.libsyn.com/goalgettingpodcast/S2-E1_GASS_Intro_Final.mp3

Welcome to Season 2 of Goal Getting Podcast! This is Tony and I want to thank you for visiting Goal Getting Podcast. Today marks the One Year Anniversary of the launch of Goal Getting Podcast.

People may say we’re crazy for trying to achieve our dreams. Has anyone told you that? People may call you names, say you are weird for trying to do what you want to do, right.

Today’s quote from Rob Siltanen reminded me of these people. But, the best part of it reminded me of people like you and me.

Here’s to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently. They’re not fond of rules. And they have no respect for the status quo. You can quote them, disagree with them, glorify or vilify them. About the only thing you can’t do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy ones, we see genius. Because the people who are crazy enough to think they can change the world, are the ones who do. ― Rob Siltanen

We talk about using the Goal Achievement Success System (GASS) to focus on my primary goal this year, which is Wellness. I will be Working On Wellness. I will be using the hashtag WorkOnWellness ( #workonwellness ) on social media.  You can follow me using the hashtag #workonwellness.

We will be using the Goal Achievement Success System that I created to help people Get The Goals They Set. Listen to the show to learn more about putting GASS in your Goal and Powering Yourself to the Finish Line.

What is the Goal Achievement Success System?

 

Goal Achievement Success System

  • 9 Steps to Successful Goal Achievement  – the 9 steps you need to have to create positive, effective goals.
  • 3 Keys to Successful Goal Setting
    • The What
    • The How
    • The Why
  • Goal Tracking Worksheet
  • The Mental Bank Program
    • Keeping your subconscious mind from playing for the other team.
    • Using the Mental Bank Ledger to take your goals to the bank.
    • Using the Magic 30 Minutes to turn you mind into a goal getting machine

Download these items to follow along this season and work on your wellness goals or any other. The goal doesn’t matter. The process is the same.

Listen to the show. We will be doing 5 days a week – Monday – Friday. We will have a quote like out Quote of the Day, and go into our topic. My goal is to keep each episode no more than 20 minutes long.

We will be Working On Wellness. Don’t forget to follow the hashtag – #workonwellness on Twitter, Facebook, and other platforms.

I will be doing Periscopes – I am @GoalsPodcast on Periscope and Twitter. Follow me on both. Click on the link to the left and follow me.

I will also be doing the occasional Blab.  What is Blab? Check it out Here. It is a love video chat. Follow me on Blab – I’m @GoalsPodcast When I schedule a Blab, you can be notified.

I am planning on doing a Webinar on Goal Setting. I will announce on an episode and to those on my email list when I am ready to do the FreeGoalsCourse.com Webinar.

Thanks for listening.


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Goal Getting Masters Private Facebook Group

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Goal Getting Masters Facebook Group

Are you a Goal Getter that wants to learn to Master Goal Getting!

We’ve started a private Facebook Group to have a place for you to meet other like-minded, Goal-Oriented people that will support you and help you Get The Goals You Set.

If you want to be a part of the Goal Getting Masters Group, go to Goal Getting Podcast.com / masters

Sign up and I will add you to the group. Come prepared to participate and share your goals with other Goal Getters.

 

 

 


If you like our podcast you can easily go Subscribe to our show on iTunes at

Goal Getting Podcast.com/itunes

Subscribe with iTunes when we launch.

or Subscribe to us on Jabbercast

at Goal Getting Podcast.com/jabbercast

The new Jabbercast App is the best listening experience for podcasts. Check it out.

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Please follow us below on your favorite social media channel.  We would love to hear from you there, too. Send us a Tweet, or Instagram Like.

You can connect with us on your favorite by going to GoalGettingPodcast.com / and then Twitter or Facebook, or Instagram

They will easily take you to the social media platforms and make it easy to follow us.

QUICK & EASY – Click here to go leave a review on iTunes

I get a lot of my quotes from great books that I read. And if you like to listen to books on Audio like I do, I put together a deal with Audible to give Goal Getting Podcast listeners a FREE Audiobook of your choice AND a 30 Day Trial of Audible’s service to try them out.

Just click the link in the Blue Box to get to the Audible sign up!

Get Your Free Audiobook Here

Make Today a Great Day!

Facebook icon follow Goal Getting Podcast on FacebookLike our Facebook page
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Twitter IconPodcast at @GoalsPodcast
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QOD-203: Are you making excuses for why you’re overweight?

Goal Getting Quote of the Day Image

Today’s Quote is from Jim Rohn

Click Below to Listen to Today’s Show

http://traffic.libsyn.com/goalgettingpodcast/QOD-203_Jim_Rohn_-_Excuses_Final.mp3

If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.
~~ Jim Rohn

The truth hurts, but it’s still the truth. This is a quote from one of my best friends, Bud Malmstrom. What Jim Rohn says here is the truth!

How bad do you want it? My last guest at the end of 2015 was Amanda Bayerle. She and her husband, Nickolas recently started their podcast, How Bad Do You Want It? It’s a great podcast that talks to people that had dreams, goals and desires and they did what it took to achieve them.

Do you have what it takes to get the goals and dreams you set? Will you DO what it takes to find a way to achieve your dreams?

I often talk to a lot of people about the goals they set. I listen to a lot of people that want to do something. More often than not, most of the people I speak to about their goals they find a lot of reasons for why they can’t achieve them. They just don’t have time. They don’t have money to start the business they want. Their family doesn’t support them. It takes too much time to be successful.

Do you make these types of excuses?  When I tell people that I get up at 4 a.m. to go to the gym or to start working on my podcast, they look at me weird and say, ”

“Whoa, that’s way too early for me. I can’t get up that early.”

When I tell them I stay up until 10 – 10:30 at night, or that I spend my Saturday and Sundays working on my podcast, they ask,

“How can you do that?”

What they don’t understand is I want to be a podcaster. This is the method I have to share my message. I want to be a paid motivational speaker. I want to help people achieve their goals and dreams. Since I do have a full-time job, too, I have to FIND the time to do what I want to do. If it means I have to get up earlier or stay up later, or spend weekends working on creating my shows, then I do.

They just don’t understand. But they don’t need to. It’s not for them. If you want something bad enough, you will find a way.  Check out the last Quote of The Day, qod202, where I talk about people that don’t understand.

I have a lot of friends and mentors that have succeeded because they did what they needed to do to get there. They didn’t make excuses for not being able to do it.

If you want something, find the way to get it. Do what it takes, do what you need to do.

Go Out Today and Do What You Need To Do To Get What You Want

 

Thank you for listening to Goal Getting Quote of the Day. This is the last of Season 1.  We will be starting Season 2 of Goal Getting Podcast in the next episode.  I am going to be focusing on specific topics throughout Season 2. We will start with one of my top goals for this year. I am Working On Wellness in my own life. If you’ve been listening, I have Type 2 Diabetes. I became diabetic because of bad decisions I made in my life as I worked on other goals.

I didn’t take care of myself when I was working on my career goals. I worked hard, traveled and spent a lot of time on the road. I was very successful at achieving my career goals. However, in doing so, I ate poorly, didn’t exercise enough and eventually ballooned in weight to 296 pounds AND developed Type 2 Diabetes.

I know there are a lot of you that have done the same thing. We concentrate on our goals, our careers and forget to take care of ourselves.

The good news is I started working on my weight. I went to work for a Bakery and wore a 4X smock when I started. 2 years later I had dropped 3 sizes down to a 1 X.  How  did you do that working at a Bakery people ask me. Keep listening to Goal Getting Podcast and learn how I lost 60 pounds working in a bakery.

After I left the bakery, I moved to San Francisco, again working on my career. I gained 15 pounds within a year. With a new career and more money, I went back to some old habits.  I decided to enter a weight loss contest at work. It was a 16 week contest and I wanted to win. I didn’t win. I took second, but I did lose 40 pounds in 16 weeks. How did you lose 40 pounds in 16 weeks you ask.

Listen to Goal Getting Podcast Season 2 to learn how you can lose 40 pounds in 20 Weeks. I’ll give you about 4 more weeks to do it.

After losing that weight, I let old habits slip back in and now I am back on track to not just lose weight. That will be a byproduct of my true goal I have set for this year.

What is my goal for this year? Listen to Season 2, Episode 1 to learn The What, The How and The Why of my Work On Wellness Goal for this year.

 


Goal Achievement Success System

I want to help you get the goals you set and make this year the best year ever for you. Do you want to achieve your goals? Do you want to walk your own path and go where no one has ever been before? Does your subconscious mind play goalie for the other team, blocking your goals and dreams? You can change your mind and make it play for your team.

I’ve put together my Goal Achievement Success System to help you do that. The Mental Bank Program is a major part of this system.

I discuss the Mental Bank Concept in these three episodes:

Episode 34 – Is This What You Struggle With?

Episode 35  – Is Your Mind Killing Your Dreams? 6 Steps to Stop It Now.

Episode 36 – Success Is Not An Accident – Take That To The Bank!

Using the Mental Bank Program and the 3 Keys to Successful Goal Setting and you will have the best year of your life. You will change your subconscious mind into the Goal Getting Machine is was designed to be.

Subconscious Mind - Critical Mind Filter -- Change Beliefs

Pick up your copy of the Mental Bank Ledger we discuss in Episode 36 to use to reset your Subconscious Mind to work for your team. Get your copy at

GoalGettingPodcast.com/mbl .

The Mental Bank Ledger along with the lessons taught in Goal Getting Podcast Episodes 34, 35 and 36 will help you Get The Goals You Set.

Contact me if you have questions after listening to these 3 Episodes, 34, 35 and 36 and ask for help.

 ~~~~

I’d love to hear your thoughts on this. Please go to our show notes page at

GoalGettingPodcast.com/qod203

and give me your feedback in the Comments section.

~~~~

Goal Getting Masters Facebook GroupAre you a Goal Getter that wants to learn to Master Goal Getting!

We’ve started a private Facebook Group to have a place for you to meet other like-minded, Goal-Oriented people that will support you and help you Get The Goals You Set.

If you want to be a part of the Goal Getting Masters Group, go to Goal Getting Podcast.com / masters

Sign up and I will add you to the group. Come prepared to participate and share your goals with other Goal Getters.

 

~~~~

Thanks for listening to Goal Getting Quote of the Day. If you like this or any of the Quotes, please leave a comment.  I would love to hear your thoughts.


If you like our podcast you can easily go Subscribe to our show on iTunes at

GoalGettingPodcast.com/itunes

or Subscribe to us on Jabbercast

at GoalGettingPodcast.com/jabbercast

The new Jabbercast App is the best listening experience for podcasts. Check it out.

Jabbercast logo white Background

 

Please follow us below on your favorite social media channel.  We would love to hear from you there, too. Send us a Tweet, or Instagram Like.

You can connect with us on your favorite by going to GoalGettingPodcast.com / and then Twitter or Facebook, or Instagram

They will easily take you to the social media platforms and make it easy to follow us.

QUICK & EASY – Click here to go leave a review on iTunes

I get a lot of my quotes from great books that I read. And if you like to listen to books on Audio like I do, I put together a deal with Audible to give Goal Getting Podcast listeners a FREE Audiobook of your choice AND a 30 Day Trial of Audible’s service to try them out.

Just click the link in the Blue Box to get to the Audible sign up!

Get Your Free Audiobook Here

Hi, I would love to know what you think of the show. Do you enjoy these Quote of the Day segments? Let us know by leaving a comment below.

Make Today a Great Day!

Subscribe to us on iTunes

Subscribe with iTunes when we launch.

Facebook icon follow Goal Getting Podcast on FacebookLike our Facebook page
http://www.facebook.com/GoalGettingPodcast

Follow us on Twitter:
Twitter IconPodcast at @GoalsPodcast
Tony Woodall, Your Host at @TonyWCMB

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Follow us on Instagram at @GoalGettingPodcast

QOD-202: Why Don’t They Understand Me?

Goal Getting Quote of the Day Image

Today’s Quote is from Joubert Botha

It was shared by my friend on Facebook, Tom Reilly

Click Below to Listen to Today’s Show

http://traffic.libsyn.com/goalgettingpodcast/QOD-202_Joubert_Botha_Final.mp3

Sometimes the people around you won’t understand your journey. They don’t need to. It’s not for them.
~~ Joubert Botha

I want to thank my friend on Facebook, Tom Reilly for sharing this quote. I find a lot of my quotes on my Facebook feed. Why, because I follow a lot of positive, entrepreneurial, inspirational people. Most of us think the same way and believe that quotes can help inspire us and keep up motivated as we strive to live our dreams, achieve our goals and become more than what we are today.

I know you feel that way or you wouldn’t be here listening to me today. If you want to follow our Goal Getting Podcast Facebook Page, you can search for us on Facebook or go to www.Facebook.com/goalgettingpodcast or just click on the link on our show notes page at goal getting podcast dot com / qod202.

Joubert Botha is an entrepreneur and business coach. He is the founder of Hashtag Radio and other businesses. He has been on the journey many times. I am sure he encountered many people that didn’t understand his journey. They didn’t understand why he was on that journey. They didn’t understand his WHY, his motivation for striving to create the businesses he was trying to create.  You can learn more about Joubert Botha by connecting to the links on our show notes page.

Are you on a journey? Are you in the process of reaching for your dreams? Are you working on goals this year? Where are you headed?

We refer to goals, dreams and growth as a journey. Why? Because it is more about the trip to get there, to many of us, than just the destination. Achieving our goals and dreams often takes time. It always takes some work and often some sacrifice. Why would anyone give up their spare time to work on a side business?  Why would people give up high calories, great tasting food and deserts just to lose a little weight?

People will not understand you and your motivations. They will not see the final picture that you see. They will not see the vision you see.

What Joubert Botha is saying here is so important for YOU to understand. They DO NOT NEED TO Understand. It’s not for them.

The journey you are on is YOUR JOURNEY. It is not for them. It isn’t their journey. You cannot make them understand why you do what you do. They don’t have to know your Why. It’s Your Why!

If you want to hang around people that understand you and your journey, then you need to find them. Napoleon Hill spoke about the need to find like minded people to bounce ideas off of in his book, Think and Grow Rich. Mastermind groups and Mentors are key to helping you grow and build a business and or idea.

You can pick up a copy of Think and Grow Rich in our Success Library on Goal Getting Podcast.com / library

Do you have someone to share your vision with? Do you have ideas that you want to bounce your ideas off of?  You should find a Mentor or a Mastermind group. Mentors are people that have the success that you want to achieve. They are people that have the desire to help others achieve their goals and are willing to share ideas, information, advice and accountability.

I didn’t realize the importance of this when I was younger. I wish I had understood it. But I know now. You can search for and find Mentors and Mastermind groups with like-minded thinking that are willing to help you.  They understand.

I have created a private Facebook group for you to have a mastermind group to share your ideas. It’s called Goal Getting Masters and if you want to have someone that understands you and your journey, come join us. You can join by going to Goal Getting Podcast dot com / masters and give us your email and I will send you an invitation to join us.

What are you trying to achieve? What journey are you on? Don’t expect everyone to understand your journey. What you need to understand is it is your journey, not theirs. It’s okay if they don’t understand. It’s not for them.

Go Out Today and Take Your Journey, Enjoy Your Journey. Remember, It’s Not Their Journey.


Goal Achievement Success System

I want to help you get the goals you set and make this year the best year ever for you. Do you want to achieve your goals? Do you want to walk your own path and go where no one has ever been before? Does your subconscious mind play goalie for the other team, blocking your goals and dreams? You can change your mind and make it play for your team.

I’ve put together my Goal Achievement Success System to help you do that. The Mental Bank Program is a major part of this system.

I discuss the Mental Bank Concept in these three episodes:

Episode 34 – Is This What You Struggle With?

Episode 35  – Is Your Mind Killing Your Dreams? 6 Steps to Stop It Now.

Episode 36 – Success Is Not An Accident – Take That To The Bank!

Using the Mental Bank Program and the 3 Keys to Successful Goal Setting and you will have the best year of your life. You will change your subconscious mind into the Goal Getting Machine is was designed to be.

Subconscious Mind - Critical Mind Filter -- Change Beliefs

Pick up your copy of the Mental Bank Ledger we discuss in Episode 36 to use to reset your Subconscious Mind to work for your team. Get your copy at

GoalGettingPodcast.com/mbl .

The Mental Bank Ledger along with the lessons taught in Goal Getting Podcast Episodes 34, 35 and 36 will help you Get The Goals You Set.

Contact me if you have questions after listening to these 3 Episodes, 34, 35 and 36 and ask for help.

 ~~~~

I’d love to hear your thoughts on this. Please go to our show notes page at

GoalGettingPodcast.com/qod202

and give me your feedback in the Comments section.

~~~~

Goal Getting Masters Facebook GroupAre you a Goal Getter that wants to learn to Master Goal Getting!

We’ve started a private Facebook Group to have a place for you to meet other like-minded, Goal-Oriented people that will support you and help you Get The Goals You Set.

If you want to be a part of the Goal Getting Masters Group, go to Goal Getting Podcast.com / masters

Sign up and I will add you to the group. Come prepared to participate and share your goals with other Goal Getters.

 

~~~~

Thanks for listening to Goal Getting Quote of the Day. If you like this or any of the Quotes, please leave a comment.  I would love to hear your thoughts.


If you like our podcast you can easily go Subscribe to our show on iTunes at

GoalGettingPodcast.com/itunes

or Subscribe to us on Jabbercast

at GoalGettingPodcast.com/jabbercast

The new Jabbercast App is the best listening experience for podcasts. Check it out.

Jabbercast logo white Background

 

Please follow us below on your favorite social media channel.  We would love to hear from you there, too. Send us a Tweet, or Instagram Like.

You can connect with us on your favorite by going to GoalGettingPodcast.com / and then Twitter or Facebook, or Instagram

They will easily take you to the social media platforms and make it easy to follow us.

QUICK & EASY – Click here to go leave a review on iTunes

I get a lot of my quotes from great books that I read. And if you like to listen to books on Audio like I do, I put together a deal with Audible to give Goal Getting Podcast listeners a FREE Audiobook of your choice AND a 30 Day Trial of Audible’s service to try them out.

Just click the link in the Blue Box to get to the Audible sign up!

Get Your Free Audiobook Here

Hi, I would love to know what you think of the show. Do you enjoy these Quote of the Day segments? Let us know by leaving a comment below.

Make Today a Great Day!

Subscribe to us on iTunes

Subscribe with iTunes when we launch.

Facebook icon follow Goal Getting Podcast on FacebookLike our Facebook page
http://www.facebook.com/GoalGettingPodcast

Follow us on Twitter:
Twitter IconPodcast at @GoalsPodcast
Tony Woodall, Your Host at @TonyWCMB

Instagram Icon for Goal Getting Podcast

Follow us on Instagram at @GoalGettingPodcast

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