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308. Goal Setting 101: How To Set Goals You Can Achieve · Hurdle with Emily Abbate

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  Speaker 1: Before you put pens paper, writing down the things that
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  Speaker 1: excite you, the things that you want to achieve. I
• 0:05
  Speaker 1: want you to ask yourself a really important question. What
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  Speaker 1: are my core values and what are my passions?
• 0:27
  Speaker 2: What's going on? Everyone? Emily A Body here.
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  Speaker 1: You are listening to episode three hundred and eight of Hurdle,
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  Speaker 1: a wellness focused podcast where I connect with inspirational people
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  Speaker 1: about everything from their highest ties and toughest moments to
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  Speaker 1: essential tips on how to live a healthier, happier, more
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  Speaker 1: motivated life. We all go through our fair share of hurdles,
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  Speaker 1: and my goal through these discussions is to empower you
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  Speaker 1: to better navigate yours and move with intention so that
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  Speaker 1: you can stride towards your own big potential and of course.
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  Speaker 2: Have some fun along the way.
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  Speaker 1: For today's episode, I am kicking off a four part
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  Speaker 1: series about goal setting. This is a topic that so
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  Speaker 1: many of you come to me, message me about, email
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  Speaker 1: me about. You're in my DMS, I see you, and
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  Speaker 1: so I really decided that if I was going to
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  Speaker 1: sit down and do a much requested solo series, that
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  Speaker 1: I would do it on this Now, how is this
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  Speaker 1: going to work? There's going to be one episode a
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  Speaker 1: month for the next four months, and the episode breakdown
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  Speaker 1: is going to go a little something like this. For
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  Speaker 1: today's episode. Episode one in this series, I'm going to
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  Speaker 1: be talking about the art of goal setting, how to
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  Speaker 1: do it in practice, how to choose the right goal,
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  Speaker 1: and sew much more. Episode two, What is the bet
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  Speaker 1: on Yourself Era. This is something that I am me
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  Speaker 1: deep in right now. It's really exciting to me, and
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  Speaker 1: it truly does stem from setting big, scary, hairy, audacious
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  Speaker 1: goals and just really going for it, trusting that if
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  Speaker 1: I bet on myself, if I model the way, then
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  Speaker 1: others will as well. Third episode in the series, Mastering
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  Speaker 1: the Pivot, what to do when things don't go as
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  Speaker 1: planned and how to embrace change in a way that
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  Speaker 1: truly serves you, even if that means pivoting a bit
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  Speaker 1: on your goal. And last, the fourth episode in this series,
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  Speaker 1: The Sweet Reward. How are you celebrating your accomplishments? Are
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  Speaker 1: you giving them the airtime that they truly deserve so
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  Speaker 1: that you can be amped about your accomplishment and then
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  Speaker 1: go on and proceed to set some new, fun, exciting goals.
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  Speaker 1: I'm really excited for the series and I really want
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  Speaker 1: to touch on the why here. When we talk about
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  Speaker 1: living healthier, happier, more motivated lives, a lot of the
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  Speaker 1: things that fall into the category of overall wellness. These
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  Speaker 1: are things that are going through a require that you
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  Speaker 1: set goals over time. I don't know if you know
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  Speaker 1: my background, and if you want to really get the
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  Speaker 1: lowdown on everything Emily, you can listen to episode one.
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  Speaker 2: I will link it in the show notes.
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  Speaker 1: But my personal health and wellness journey kickstarted with a
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  Speaker 1: massive goal back in two thousand and seven, and that
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  Speaker 1: was truly that I wanted to feel better in my body.
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  Speaker 1: By setting that goal to feel better in my body,
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  Speaker 1: I was inspired and motivated to not only adopt new
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  Speaker 1: movement practices, which included falling in love with running, which ultimately,
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  Speaker 1: understatement here changed my life, but then beyond that, it
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  Speaker 1: also encouraged me to eat better, which resulted in a
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  Speaker 1: massive weight loss. One thing happened, then the next thing happened,
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  Speaker 1: and before I knew it, I finally had achieved this goal.
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  Speaker 1: Feeling so much homeostasis and satisfaction and gratefulness for a
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  Speaker 1: body that once I was so guilty of saying so
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  Speaker 1: much negative things about I digress. Setting that goal when
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  Speaker 1: I was in college truly changed the trajectory of my
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  Speaker 1: life and really fostered my relationship with setting big goals
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  Speaker 1: and going after things that excite me. And since then,
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  Speaker 1: I certainly haven't stopped. I've set some really big goals
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  Speaker 1: in my adult life, things like moving to New York,
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  Speaker 1: running the World marathon majors, moving into a two bedroom
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  Speaker 1: apartment as a single woman, working at the Olympics.
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  Speaker 2: More on that very soon.
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  Speaker 1: But all of these goals when I first set out,
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  Speaker 1: when I first spoke them into existence, they felt really overwhelming, candidly,
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  Speaker 1: but going after each of them, the process, the journey,
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  Speaker 1: each journey taught me so much and has encouraged me
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  Speaker 1: in my own personal goal setting process to keep on
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  Speaker 1: keeping on, to keep going for the things that might
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  Speaker 1: feel a little out of reach at the time, but
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  Speaker 1: I know through diligence and hard work and perseverance that
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  Speaker 1: truly anything is possible. The recommendations, the tools that I
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  Speaker 1: give you in this series, they are just that, they
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  Speaker 1: are tools, but it is up to you to not
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  Speaker 1: only execute, but then listen to your.
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  Speaker 2: Gut as you move forward.
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  Speaker 1: A lot of that conversation, the listening to your gut
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  Speaker 1: is going to come in in that power of the
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  Speaker 1: pivot episode.
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  Speaker 2: Now.
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  Speaker 1: In today's episode, I'm going to talk to you about
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  Speaker 1: my goal setting process, including the questions I ask myself
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  Speaker 1: when choosing goals and what it looks like for me
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  Speaker 1: these days.
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  Speaker 2: That goal setting process.
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  Speaker 1: Plus how to choose goals that feel right for you,
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  Speaker 1: touch on smart goals, and finish off by chatting about
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  Speaker 1: the importance of being cognizant of your feelings when you're
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  Speaker 1: both setting and executing goals. This is a packed episode
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  Speaker 1: and I really do hope you enjoy it, and if
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  Speaker 1: you do, please don't hesitate to either tag.
• 6:04
  Speaker 2: Hurdle and me over on social media. It's at Hurdle Podcast.
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  Speaker 1: I'm over at Emily Body and also rate and review
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  Speaker 1: the show.
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  Speaker 2: It matters.
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  Speaker 1: I know it might feel like a silly little thing
• 6:15
  Speaker 1: going into the store and writing a nice little review
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  Speaker 1: about me and the show, but it really does make
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  Speaker 1: all the difference. It helps Hurdle get noticed, it helps
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  Speaker 1: it go up in the rankings and the charts, and
• 6:24
  Speaker 1: seeing your sweet feedback always means the world to me.
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  Speaker 1: With that, let's get to it, Let's get to Hurdling.
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  Speaker 1: I've always been a pretty goal oriented person. But the
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  Speaker 1: first goal that I can say without hesitation that I
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  Speaker 1: put my all into was back in two thousand and
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  Speaker 1: seven when I set the goal to feel more comfortable
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  Speaker 1: in my body. This is one of the most important parts.
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  Speaker 1: It's how you frame your goal. I knew that weight
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  Speaker 1: loss at the time was going to be a component
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  Speaker 1: of that journey for me. I knew that at where
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  Speaker 1: I was, which at the time in my body at
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  Speaker 1: five foot three in my teenage years, at over two
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  Speaker 1: hundred pounds, that didn't feel right for me. And so
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  Speaker 1: what I did was I made sure that the goal
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  Speaker 1: wasn't about what I wanted to lose. It wasn't addressing
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  Speaker 1: what I felt like was wrong with me. Instead, it
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  Speaker 1: was focused on something positive, what I wanted to achieve.
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  Speaker 1: The goal was I want to feel more comfortable in
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  Speaker 1: my body. And I knew that there would be some
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  Speaker 1: sub goals, and we'll get into this one a little
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  Speaker 1: bit that would fall into line with this bigger picture.
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  Speaker 1: For me, getting more comfortable in my body meant readdressing
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  Speaker 1: the relationship that I had with movement, specifically over time,
• 8:14
  Speaker 1: it meant falling in love with running. It also meant
• 8:18
  Speaker 1: adjusting my relationship with food and specifically portion size. And
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  Speaker 1: as a byproduct of those two things of learning to
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  Speaker 1: love movement, embrace running and also being a little bit
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  Speaker 1: more strategic about what I was putting on my plate
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  Speaker 1: and the portions that I was consuming, I then not
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  Speaker 1: only lost weight, but in addition got to a place
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  Speaker 1: over about a two year period that I felt genuinely
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  Speaker 1: so much more comfortable in my body. Now, I am
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  Speaker 1: not going to dive headfirst into the ins and outs
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  Speaker 1: of that weight loss for me. I do have an
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  Speaker 1: episode on that, and I will also link it in
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  Speaker 1: the show notes, but I start off our conversation with
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  Speaker 1: this because that goal truly informed how I found a
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  Speaker 1: sense of self belief moving forward. Accomplishing that goal of
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  Speaker 1: feeling better in my body genuinely changed the trajectory of
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  Speaker 1: my life forever, because I learned in executing on that
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  Speaker 1: goal and showing up every day and being diligent about
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  Speaker 1: what I was eating and putting on my sneakers after
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  Speaker 1: lunch every single day, and going out and running the
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  Speaker 1: exact same path that I was capable of doing hard things.
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  Speaker 1: And that's truly one of the greatest rewards when it
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  Speaker 1: comes to goal setting and achieving the things that excite you, right,
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  Speaker 1: it's getting to a place where you are reminded just
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  Speaker 1: how badass you really are. In achieving the goal of
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  Speaker 1: wanting to feel better in my body, I learned that
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  Speaker 1: not only am I tenacious, but I am capable, And
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  Speaker 1: that word capable is so damn powerful. Oftentimes we need
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  Speaker 1: a big hurdle, we need something hard, We need to
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  Speaker 1: be reminded that we can do these hard things, that
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  Speaker 1: we are capable people. And it's totally understandable if you
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  Speaker 1: are in a season of getting knocked on your butt
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  Speaker 1: and that you might not feel as capable as you
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  Speaker 1: did during a slew of small or big wins. But
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  Speaker 1: even the smallest win can be the thing that reminds
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  Speaker 1: you who you really are and sets you on the
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  Speaker 1: right path. So my process now, like I said, that
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  Speaker 1: first big goal that I can really speak to I
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  Speaker 1: set back in two thousand and seven.
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  Speaker 2: I have done many things so then, like I.
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  Speaker 1: Listed, running all of the major marathons, making it a
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  Speaker 1: point to pay off my student loans, making annual financial
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  Speaker 1: goals which I have met and achieved, earning more money
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  Speaker 1: than the year before, traveling to new countries and getting
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  Speaker 1: more comfortable doing it on my own. So many things
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  Speaker 1: that I have set out to achieve I have managed
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  Speaker 1: to do so, and that I would attribute large in
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  Speaker 1: part to the processes that I have set up when
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  Speaker 1: it comes to goal setting. So that's really where we're
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  Speaker 1: going to start today. When it comes to my goal
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  Speaker 1: setting process. This is something that I have narrowed in
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  Speaker 1: on over the last few years, and it looks like this.
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  Speaker 1: At the beginning of a new year, I sit down
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  Speaker 1: with a pen and paper, and I think about what
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  Speaker 1: it is that I want to achieve in the next
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  Speaker 1: three sixty five and beyond. These goals typically fall into
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  Speaker 1: one of five categories. We've got health, finances, working, career, relationships,
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  Speaker 1: and personal growth. Now something else that I take into
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  Speaker 1: consideration when I am doing my goal setting at the
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  Speaker 1: top of the year. I also think about things that
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  Speaker 1: I want to do or experiences that I want to have,
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  Speaker 1: as well as people that I want to connect with.
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  Speaker 1: Those are some subsets of my goal setting process, and
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  Speaker 1: so I look at these five categories and I make
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  Speaker 1: an effort to set goals within each. Now I am
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  Speaker 1: of the mindset that it's always good to be let's
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  Speaker 1: call it multifaceted. It's always good to have a wide
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  Speaker 1: net so that you can diversify your lived experience. If
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  Speaker 1: all of your goals live in the health bucket, then
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  Speaker 1: you might realize that you're feeling a little empty in
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  Speaker 1: other areas of your life. By setting up my goals
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  Speaker 1: this way and being cognitant of the fact that my
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  Speaker 1: life has a lot going on within it, I then
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  Speaker 1: feel more fulfilled and more excited about dipping into the
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  Speaker 1: different buckets if you will. Now, there are two types
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  Speaker 1: of goals that you can set. There are outcome based goals.
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  Speaker 1: An example of this could be I want to run
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  Speaker 1: the Chicago Marathon in October, and then there.
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  Speaker 2: Is an habitual goal.
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  Speaker 1: Maybe that's a goal like I want to drink six
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  Speaker 1: glasses of water every single day. There is totally room
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  Speaker 1: for both of those types of goals when it comes
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  Speaker 1: to your goal setting process. So I sit down at
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  Speaker 1: the top of the year and I write out goals
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  Speaker 1: in all of these categories. As I'm writing down my goals,
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  Speaker 1: I ask myself these four key questions that really help
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  Speaker 1: me do inventory over what I'm putting on the paper.
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  Speaker 1: Question Number one, why is this important to me not
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  Speaker 1: did you see it on someone else's social media? I
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  Speaker 1: don't want to hear any of that, even though someone
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  Speaker 1: else could be doing something and it looks cool. I
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  Speaker 1: want to know why is this goal important to you?
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  Speaker 1: The next question what support do I need to accomplish
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  Speaker 1: this goal? So there is no shade in asking for help.
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  Speaker 1: In fact, I encourage you to do so, because when
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  Speaker 1: you feel supported going after the things that excite you,
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  Speaker 1: you are more likely to achieve your goal in the
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  Speaker 1: long term. So what support do I need in order
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  Speaker 1: to accomplish this goal? Who is going to be in
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  Speaker 1: your corner when you need that little extra push in
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  Speaker 1: the right direction. The third question, how do I want
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  Speaker 1: to feel if I achieve this goal? Be really honest
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  Speaker 1: about what it is that you're after. What feelings are
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  Speaker 1: you hoping to really embrace not only at the end, yes,
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  Speaker 1: but also during your journey. How is it that you
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  Speaker 1: truly want to feel? And lastly, what are you hoping
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  Speaker 1: to learn in this process?
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  Speaker 2: Again?
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  Speaker 1: What are you hoping to learn in this process? Yes,
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  Speaker 1: it's exciting when you accomplish this thing that you've sought
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  Speaker 1: out to do, but along the way there needs to
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  Speaker 1: be other rich really awesome things within this journey. Who
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  Speaker 1: is it that you want to be again, how is
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  Speaker 1: it that you want to feel? And what new knowledge
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  Speaker 1: or takeaways are you hoping to walk away with. So
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  Speaker 1: again those four questions, why is it important to me?
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  Speaker 1: What support do I need to accomplish this goal? How
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  Speaker 1: do you want to feel if you achieve this goal?
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  Speaker 1: And what are you hoping to learn in this process?
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  Speaker 1: So I start out with my categories. Then as I
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  Speaker 1: write down each of these goals, I'm asking myself these
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  Speaker 1: four questions. We are going to get a little bit
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  Speaker 1: more into the nitty gritty when it comes to choosing
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  Speaker 1: your goals in just a little bit. But first I'm
• 15:53
  Speaker 1: going to finish off on the processes. So I write
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  Speaker 1: out my goals at the top of the year, and
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  Speaker 1: then I start to work backward a bit. If these
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  Speaker 1: goals are outcome based and it is a ways away
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  Speaker 1: where that finish line might be, then I break it up.
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  Speaker 1: I ask myself what needs to happen in Q one,
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  Speaker 1: Q two, Q three, Q four. If applicable, I ask myself,
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  Speaker 1: how can I set smaller, attainable goals that are relevant
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  Speaker 1: to the bigger picture that are going to help me
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  Speaker 1: get to where I want to be and to make
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  Speaker 1: sure I stay the course. This is the really important part.
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  Speaker 1: I have a goal setting buddy. Now, this is something
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  Speaker 1: that's happened for me within the last couple of years.
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  Speaker 1: A very dear friend of mine and I sit down
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  Speaker 1: quarterly to touch base on the things that really excite us.
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  Speaker 1: And candidly, it has been such a gift because it's
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  Speaker 1: easy to get a little bit sidetracked. Right It's totally
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  Speaker 1: understandable that life be life in and some things get
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  Speaker 1: in the world of where you know you want to be.
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  Speaker 1: Two things to say to that one, it's really helpful
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  Speaker 1: when you have a strong why to get back on course.
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  Speaker 1: Why is this goal important to you? But also know
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  Speaker 1: that it's okay, know that it happens to absolutely everyone.
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  Speaker 1: So in my quarterly goal setting summit that I have
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  Speaker 1: with my girlfriend, it's just one friend. We meet at
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  Speaker 1: a new cocktail bar every time and we get a
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  Speaker 1: cocktail and we take out our notebooks and we talk
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  Speaker 1: about what we've done, what has worked, what has it worked,
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  Speaker 1: And it truly is something that I look forward to
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  Speaker 1: every three months. So candidly, that's the process. Right now,
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  Speaker 1: there's the big sit down and get really honest about
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  Speaker 1: what's going on at the top of the year, Be
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  Speaker 1: honest about what it is that I want to achieve
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  Speaker 1: over the next year, maybe two, three years, and then
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  Speaker 1: break it out into these quarterly summits where I dive
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  Speaker 1: into what's working, what's not working, Where do I need
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  Speaker 1: to pivot, how we feel do I want to scrap
• 18:01
  Speaker 1: any of my goals? Getting really honest, because honesty is
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  Speaker 1: going to be your biggest game changer. If you can't
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  Speaker 1: be honest with where you are now, then you cannot
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  Speaker 1: expect to be able.
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  Speaker 2: To go somewhere else.
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  Speaker 1: Right, you have to be honest with where you're at
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  Speaker 1: if you want any change moving forward. So, now that
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  Speaker 1: I've given you some insight into my goal setting process,
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  Speaker 1: I want to talk to you about where it really begins,
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  Speaker 1: maybe even before you put pens paper writing down the
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  Speaker 1: things that excite you, the things that you want to achieve.
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  Speaker 1: I want you to ask yourself a really important question,
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  Speaker 1: what are my core values and what are my passions?
• 18:45
  Speaker 1: That question again, what are my core values and what
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  Speaker 1: are my passions? A great goal is aligned with both
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  Speaker 1: your values and your passions. So first let's talk about
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  Speaker 1: the values part. In order to do this, you need
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  Speaker 1: to clearly identify what your core values are. So this
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  Speaker 1: could be things like integrity, honesty, family, creativity, health, financial security.
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  Speaker 1: Your values are the principles that guide your decisions and
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  Speaker 1: your behavior. For me, kindness is integral in everything I do,
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  Speaker 1: and so is health. And so I'm always asking myself,
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  Speaker 1: am I executing in a way that's in line with
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  Speaker 1: my core values? And so if I'm living my core values,
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  Speaker 1: then setting goals that go hand in hand with those shouldn't.
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  Speaker 2: Be that hard.
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  Speaker 1: That core value of health has a lot to do
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  Speaker 1: with some of the goals that I've set out to
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  Speaker 1: this year. One of them was finishing the Abbot World
• 19:47
  Speaker 1: Majors and I did that in Tokyo, and that was
• 19:50
  Speaker 1: something that although it had its fair share of challenges
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  Speaker 1: and there were many things that could have prevented me
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  Speaker 1: from accomplishing this goal, I had a strong why, and
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  Speaker 1: that why really connected me to the outcome, to going
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  Speaker 1: after the thing that I truly really wanted, knowing that
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  Speaker 1: it was good for my overall health and well being.
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  Speaker 1: So yes, that first parts the equation identify what your
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  Speaker 1: core values are, and then second, take a moment to
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  Speaker 1: identify what your passions are. So ask yourself questions like
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  Speaker 1: what activities, what causes, what subjects feel meaningful for you?
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  Speaker 2: What do you love to do?
• 20:30
  Speaker 1: By identifying your passions, you can then provide a really
• 20:34
  Speaker 1: strong source of motivation for your goals. And sometimes I
• 20:38
  Speaker 1: find that passions are kind of like a subject.
• 20:42
  Speaker 2: Of your core values.
• 20:44
  Speaker 1: So for me, my core value is health, but my
• 20:47
  Speaker 1: passions within health are things like mindfulness. It's also in running,
• 20:53
  Speaker 1: it's in hot yoga, it's in addressing and talking about
• 20:57
  Speaker 1: my feelings and mental health. Right, there are so many
• 21:00
  Speaker 1: small things that I am passionate about within my core value.
• 21:05
  Speaker 1: And so as you can see the kind of go
• 21:08
  Speaker 1: hand in hand. When you set goals that reflect your
• 21:12
  Speaker 1: values and your passions, you can really feel like you're
• 21:16
  Speaker 1: in alignment. For example, let's go back to the core
• 21:18
  Speaker 1: value of health. Maybe you have a habit goal, which
• 21:22
  Speaker 1: is I want to walk ten thousand steps a day. Simple,
• 21:26
  Speaker 1: you've heard it before. I'm not the first person to
• 21:28
  Speaker 1: say something like this. Knowing that you have a strong
• 21:32
  Speaker 1: why in that health is a core value for you,
• 21:35
  Speaker 1: then you'll be more likely to be diligent in your
• 21:38
  Speaker 1: process of executing this goal. So that means that you'll
• 21:42
  Speaker 1: make time for it, You'll prioritize it. Maybe you'll schedule
• 21:45
  Speaker 1: in walks regularly, just like they were a work meeting.
• 21:48
  Speaker 1: Another example, if you are passionate about writing, perhaps then
• 21:52
  Speaker 1: maybe a goal for you would be to write a book.
• 21:55
  Speaker 1: And then this takes us into our next area of conversation.
• 22:00
  Speaker 1: You can get really smart about that goal. Smart goals
• 22:04
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  Speaker 1: m nt dot com slash hurdle specific, measurable, attainable, realistic,
• 24:03
  Speaker 1: or relevant, depending on what your vibe is and time bound.
• 24:06
  Speaker 1: This is a smart goal. It is certainly not the
• 24:09
  Speaker 1: first time I've talked about smart goals on the podcast,
• 24:12
  Speaker 1: and let me tell you they work. The more smart
• 24:16
  Speaker 1: that acronym. Your goal is the more likely you will
• 24:20
  Speaker 1: achieve it hard, stop playing and simple. And I say
• 24:23
  Speaker 1: that because the more specific you can get about what
• 24:27
  Speaker 1: it is that you want, the more dial in your
• 24:31
  Speaker 1: vision then becomes, and then the more able you are
• 24:35
  Speaker 1: to really feel and hold the space that is required
• 24:40
  Speaker 1: to chase the things that excite you. So earlier in
• 24:43
  Speaker 1: the podcast, I talked about my goal to feel better
• 24:46
  Speaker 1: in my body.
• 24:47
  Speaker 2: Now, candidly, that's not actually a really.
• 24:50
  Speaker 1: Smart goal, but there were many smart goals that were
• 24:56
  Speaker 1: included in the overall goal feeling better in my body.
• 25:01
  Speaker 1: So I really broke it down smart goals that were
• 25:05
  Speaker 1: a part of this framework. For me, drinking six glasses
• 25:08
  Speaker 1: of water a day. Now, why is that a smart goal?
• 25:12
  Speaker 1: Don't worry, I'll tell you it is specific. Six glasses
• 25:16
  Speaker 1: of water during a single day. It is measurable. I
• 25:20
  Speaker 1: just gave some numbers attainable. This is something I do
• 25:23
  Speaker 1: want to touch on because for someone who maybe is
• 25:27
  Speaker 1: already great at drinking water regularly, six might not feel
• 25:32
  Speaker 1: super overwhelming and it will feel very doable. But if
• 25:35
  Speaker 1: you're the kind of person that's used to drinking one
• 25:38
  Speaker 1: or two glasses of water a day, and then you
• 25:41
  Speaker 1: shift immediately to set this aspirational goal at six, it
• 25:45
  Speaker 1: might not really be meeting yourself with where you're at.
• 25:49
  Speaker 1: And that's so important again, honesty. The best policy so
• 25:55
  Speaker 1: attainable for me at the time. Six was attainable, relevant, realistic.
• 26:00
  Speaker 1: It was certainly relevant and realistic to that broader goal
• 26:04
  Speaker 1: of feeling better in my body, knowing the benefits of
• 26:07
  Speaker 1: drinking water, knowing that it could help me in so
• 26:10
  Speaker 1: many of the things that I was after, from mental
• 26:13
  Speaker 1: clarity and feeling better with my skin, to also working
• 26:18
  Speaker 1: well for my digestion, so many perks to being well hydrated.
• 26:22
  Speaker 1: I don't have to tell you, I'm sure that you know. So, Yes,
• 26:25
  Speaker 1: it was realistic and relevant to my broader goal. And
• 26:29
  Speaker 1: then time doound. This was a habit goal. It meant
• 26:31
  Speaker 1: that I was going to do it every day. But yes,
• 26:34
  Speaker 1: all of those things considered drinking six glasses of water
• 26:37
  Speaker 1: a day as a part of that broader goal to
• 26:40
  Speaker 1: feel better in my body certainly a smart goal. Let's
• 26:44
  Speaker 1: give another example. Say you want to be able to
• 26:48
  Speaker 1: do a pull up. Okay, not an easy thing, not
• 26:52
  Speaker 1: an easy thing at all. The framing of that isn't
• 26:56
  Speaker 1: exactly smart, so let's talk about how we can make
• 26:59
  Speaker 1: it a smart goal. Okay, you want to achieve a
• 27:02
  Speaker 1: pull up. What's the timeframe that you're giving yourself to
• 27:05
  Speaker 1: do this goal? Say you want to achieve a pull
• 27:08
  Speaker 1: up within four months, and you are someone who is
• 27:13
  Speaker 1: already doing regular strength training. I would say that's an
• 27:17
  Speaker 1: achievable goal. Knowing that you have health is one of
• 27:21
  Speaker 1: your core values. It's specific. You want to achieve one
• 27:24
  Speaker 1: pull up, It is measurable one. It is attainable for
• 27:29
  Speaker 1: someone who has a regular strength conditioning practice already realistic Again,
• 27:34
  Speaker 1: and then time bound, you want to do it within
• 27:36
  Speaker 1: a four month period.
• 27:37
  Speaker 2: So that goal I want to be able to do
• 27:40
  Speaker 2: a pull up.
• 27:41
  Speaker 1: Just got a little bit more tangible when you gave
• 27:45
  Speaker 1: it a deadline and you got honest about where you're
• 27:47
  Speaker 1: at and where you want to be. I cannot stress
• 27:51
  Speaker 1: this enough. There is absolutely nothing wrong with meeting yourself.
• 27:56
  Speaker 2: With where you're at. In fact, meeting.
• 27:58
  Speaker 1: Yourself with where you're at is going to be the
• 28:02
  Speaker 1: thing that helps you achieve the goals that you're after.
• 28:05
  Speaker 1: Right by being honest with yourself, that's the foundation that
• 28:10
  Speaker 1: you need to level up period hard stop. So, for instance,
• 28:16
  Speaker 1: if someone wants to run a ten minute mile, but
• 28:20
  Speaker 1: right now they're in a run walk phase of life.
• 28:24
  Speaker 1: That's okay, right, You can be both.
• 28:26
  Speaker 2: You can be.
• 28:27
  Speaker 1: Someone who ultimately wants to run a ten minute mile
• 28:30
  Speaker 1: and you can be someone who's currently run walking something
• 28:34
  Speaker 1: closer to twenty minutes. Both are fine, But being honest
• 28:39
  Speaker 1: with yourself about where you're at is going to be
• 28:42
  Speaker 1: the thing that prevents you from getting disappointed and also
• 28:47
  Speaker 1: helps you get to where you want to be. So
• 28:51
  Speaker 1: if you have this goal eventually to run a ten
• 28:54
  Speaker 1: minute mile, then you can be honest with yourself about
• 28:57
  Speaker 1: when might be a realistic time period for you to
• 29:01
  Speaker 1: achieve that in a safe and healthy way. Let me
• 29:04
  Speaker 1: also say in all of this goal setting talk that
• 29:07
  Speaker 1: if you are looking to do anything that would really
• 29:10
  Speaker 1: be overhauling your current wellness strategies or really like making
• 29:15
  Speaker 1: a huge shift within your finances talking about home ownership whatnot,
• 29:19
  Speaker 1: make sure that you're talking to someone that's an expert
• 29:22
  Speaker 1: in this field. Right, I can sit here and give
• 29:25
  Speaker 1: you advice and list off my credentials being a certified
• 29:28
  Speaker 1: professional coach, which you can like into a life coach,
• 29:31
  Speaker 1: a certified trainer, a certified run coach, a certified Level
• 29:34
  Speaker 1: one precision nutrition.
• 29:35
  Speaker 2: Coach, all of these things.
• 29:36
  Speaker 1: I have all these credentials, but I'm sitting behind a microphone,
• 29:39
  Speaker 1: and as much as it might feel like you and
• 29:41
  Speaker 1: I are having a singular conversation.
• 29:43
  Speaker 2: I'm not getting your side of the story.
• 29:46
  Speaker 1: So make sure that whatever it is that your goals are,
• 29:49
  Speaker 1: you are talking to an expert that can help you
• 29:51
  Speaker 1: get to where you want to be, knowing that there's
• 29:54
  Speaker 1: no weakness in that. In fact, the smartest people not
• 29:57
  Speaker 1: only ask for help, but use some poor and have
• 30:00
  Speaker 1: accountability partners along the way. Now back to that ten
• 30:04
  Speaker 1: minute mile. Okay, you're run walking twenty minutes right now.
• 30:07
  Speaker 1: That is so impressive.
• 30:09
  Speaker 2: So maybe by a month from.
• 30:11
  Speaker 1: Now, you're increasing the ratio of running to walking so
• 30:15
  Speaker 1: much so that within two months you're running something like
• 30:20
  Speaker 1: a sixteen minute mile, and then you're progressing over time,
• 30:25
  Speaker 1: setting the ultimate goal that within six months you want
• 30:29
  Speaker 1: to run a ten minute mile, ideally under the advice
• 30:33
  Speaker 1: of some sort of a coach or a trainer. There
• 30:37
  Speaker 1: is no shame with meeting yourself with where you're at,
• 30:41
  Speaker 1: because when you do that, when you get really honest
• 30:44
  Speaker 1: about what is then you can set goals for where
• 30:48
  Speaker 1: you want to be and do it in a truly
• 30:51
  Speaker 1: smart way. The last thing that I want to touch
• 30:54
  Speaker 1: on in today's episode is how do you want to feel?
• 30:57
  Speaker 1: I'll be really transparent. I ignored the feeling questions a
• 31:03
  Speaker 1: lot until the last few years. I am so motivated
• 31:08
  Speaker 1: and driven by outcomes and numbers and things like that
• 31:12
  Speaker 1: that I wasn't being honest about how I was doing
• 31:18
  Speaker 1: along the way. And so when I get honest about
• 31:23
  Speaker 1: how I want to feel, that just like being upfront
• 31:27
  Speaker 1: about your values and your passions, really enables me to
• 31:30
  Speaker 1: go after things that are in alignment with where I'm at.
• 31:35
  Speaker 1: That word alignment, I know it can feel buzzy and
• 31:38
  Speaker 1: all sorts of funny and tingling and whatnot. What it
• 31:41
  Speaker 1: really means is that when you're in alignment, things feel
• 31:44
  Speaker 1: a little bit easier.
• 31:46
  Speaker 2: I remember that.
• 31:47
  Speaker 1: On one of the first episodes of the show, I
• 31:50
  Speaker 1: sat down with Stadie Lincoln. She's the founder of Bar three,
• 31:54
  Speaker 1: and she talked about her version of alignment being warrior
• 31:57
  Speaker 1: state when you're doing work and it doesn't necessarily feel
• 32:01
  Speaker 1: like work, although to others it might look like an
• 32:03
  Speaker 1: inconvenience because it is so in line with your passions
• 32:06
  Speaker 1: and your purpose. And to an extent, I try to
• 32:11
  Speaker 1: outline goals for myself that really fall into those categories,
• 32:16
  Speaker 1: that really fall into my passions, my purpose, my core values,
• 32:21
  Speaker 1: so that when I'm in the process, it feels good.
• 32:26
  Speaker 1: I can promise you that if you are setting goals
• 32:29
  Speaker 1: that align with your personal values and your passions, it
• 32:34
  Speaker 1: is going to feel good. And you deserve that. That's
• 32:38
  Speaker 1: it hard stop. You deserve to feel good. Life is
• 32:42
  Speaker 1: too short to be chasing outcomes that have nothing to
• 32:45
  Speaker 1: do with you. But it's understandable that sometimes we get
• 32:49
  Speaker 1: swept up and the excitement of someone else's dream. You
• 32:53
  Speaker 1: deserve to go after your dream. You deserve to go
• 32:56
  Speaker 1: after the things that light you up, that make you
• 32:58
  Speaker 1: feel excited, and then be honest with yourself if something
• 33:04
  Speaker 1: that you thought would feel good actually doesn't feel that
• 33:07
  Speaker 1: good at all.
• 33:09
  Speaker 2: I'll give an example.
• 33:10
  Speaker 1: A goal that I set a couple of years ago
• 33:13
  Speaker 1: because I wanted to read more often, was that I
• 33:17
  Speaker 1: would read ten pages a day. And what I found
• 33:22
  Speaker 1: in the execution of this goal was that I felt
• 33:25
  Speaker 1: like I was bad at it. In fact, I felt
• 33:27
  Speaker 1: like if I was leaving it to the end of
• 33:29
  Speaker 1: the day.
• 33:30
  Speaker 2: I was doing something wrong.
• 33:31
  Speaker 1: I dreaded sitting down with a book in this manner,
• 33:34
  Speaker 1: and I realized that it wasn't something that made me
• 33:37
  Speaker 1: feel awesome. Now that didn't mean that I abandoned reading
• 33:41
  Speaker 1: all together. I just reframed what I wanted to do
• 33:46
  Speaker 1: with this goal. The goal was to read more. It
• 33:50
  Speaker 1: didn't need to be read ten pages a day. It
• 33:53
  Speaker 1: was just something that I believe. At one point or another,
• 33:56
  Speaker 1: I saw that someone else was doing, and so I said,
• 33:58
  Speaker 1: why not try it? And in trying it, I realized
• 34:01
  Speaker 1: it wasn't for me. What is for me was bringing
• 34:05
  Speaker 1: reading into my life at other times throughout the day
• 34:07
  Speaker 1: that served me. If I'm sitting at my desk and
• 34:10
  Speaker 1: I'm overwhelmed by a project and feel frustrated, you know
• 34:13
  Speaker 1: what's really great not only go take a walk around
• 34:16
  Speaker 1: the block, but maybe go upstairs to the roof for
• 34:18
  Speaker 1: twenty minutes and just sit down and read.
• 34:21
  Speaker 2: Just sit down and plug.
• 34:23
  Speaker 1: Or perhaps on the mornings where I'm having a rest day,
• 34:27
  Speaker 1: or perhaps it's a nice slow Sunday, those days, great
• 34:31
  Speaker 1: opportunity to sit on the couch and read for thirty minutes.
• 34:34
  Speaker 1: Previous to this, I viewed reading as a chore, and
• 34:39
  Speaker 1: now I view it as an opportunity, and that reframe
• 34:44
  Speaker 1: was really really powerful for me, again understanding that just
• 34:48
  Speaker 1: because someone else thrives reading ten pages a day and
• 34:51
  Speaker 1: I don't.
• 34:53
  Speaker 2: That doesn't make me any lesser.
• 34:56
  Speaker 1: Set goals and execute goals that make you feel good.
• 35:02
  Speaker 1: That doesn't mean that the work won't be hard, that
• 35:05
  Speaker 1: doesn't mean that there aren't going to be hurdles along
• 35:08
  Speaker 1: the way. But what it does mean is that you
• 35:11
  Speaker 1: get to enjoy the process, and that's really what it's
• 35:15
  Speaker 1: all about. We want to do things and execute on
• 35:18
  Speaker 1: things that make us feel like the best versions of ourselves.
• 35:22
  Speaker 1: At least that's what I'm after, and so you owe
• 35:25
  Speaker 1: it to yourself to enjoy the process and have some
• 35:28
  Speaker 1: fun along the way. I covered a lot in here,
• 35:31
  Speaker 1: and I hope that.
• 35:32
  Speaker 2: It was helpful.
• 35:33
  Speaker 1: I would love your listener questions on this, especially because
• 35:36
  Speaker 1: I will be continuing this series over the next few months.
• 35:40
  Speaker 1: So with that said, the link is in the show
• 35:44
  Speaker 1: notes to leave me a voice message, get to me,
• 35:47
  Speaker 1: or a feel free to DM me if that's easier.
• 35:49
  Speaker 1: Over at Emily a Body, I'm excited about this series.
• 35:53
  Speaker 1: I feel like I've really homed in on what works
• 35:56
  Speaker 1: for me, and who knows, maybe at the end of
• 35:58
  Speaker 1: this if there are enough questions, I'll do a.
• 36:00
  Speaker 2: Special listener Questions episode.
• 36:02
  Speaker 1: On goal setting and going after the things that really
• 36:06
  Speaker 1: light you on fire.
• 36:08
  Speaker 2: Again, tag me over on social if you like this
• 36:11
  Speaker 2: kind of stuff.
• 36:12
  Speaker 1: I'm over at Emily's Body and also at Hurdle Podcast
• 36:16
  Speaker 1: another Hurdle conquered.
• 36:18
  Speaker 2: Catch you guys next time.