12 weeks is a really great timeframe to make some massive shape changes with focus, incremental changes, an inspiring goal and a bit of discipline.
What would you like to achieve before the end of the year? Don’t wait till New Years Eve to make those health and fitness goals for next year. Get onto it now, and get a jumpstart into the next year, and enjoy your Christmas and New Year looking and feeling better than you ever have before!
First we need to reflect and review to learn from the past. Here’s some ideas of what to think about.
When you’re setting fitness goals, It’s great to set a performance goal as well as an aesthetic goal. Here’s a worksheet of how to set a goal. Once you have set your goal, you need to tie it into your values and your big why with lots of reasons why achieving this goal is important to you. Writing 50 reasons why you would like to achieve the goal is a great place to start and will help give you motivation on the tough, cold mornings.
Here’s my goal statement for this quarter that incorporates a specific aesthetic and performance goal that is inspiring to me.
I have regained and surpassed my fitness level from before my baby and can now run 15 kms within 1.5 hours straight through, (without stopping!) Hooray!!! My body is taut and lean at under 20% body fat, I fit easily into my “lean jeans”, and feel amazing in my bikini. I have maintained my lean muscle mass of 45kgs and burnt off over 3 kgs of body fat through clean eating and training 5 days per week. I get my 5 sessions of training in each weekday morning, regardless of night feeds, and take a nap in the afternoon if I need to. I really look forward to my daily training sessions as I know I always feel awesome afterwards.
When setting a goal, you need to know where you are starting out, so you can accurately measure and celebrate your progress. You can do a fitness test, take your body measurements, body fat percentage, and weight, or for even more accuracy get a DEXA scan. I had one today, and it was very enlightening and I’m really looking forward to doing my next one at the end of the year to see how I went this coming quarter.
Once you have set an inspiring quarterly goal, you need to break it down into monthly milestones, weekly milestones and ultimately daily habits. Your daily habits are your process goals. Then all you need to focus on is one day at a time and you know that you will get to your ultimate outcome.
Yes, you too can use a rewards chart! Like the one you might make for kids. Celebrate your daily progress on a monthly planner. Every time you achieve your daily tasks, mark it on a monthly calendar you’ve printed out to record your progress. Write your goal, daily tasks and special reward (like some sexy new shoes!!) at the end of the month if you achieve over 80% compliance with your daily tasks. You could add some inspiring pictures or motivational quotes too. Stick it up on your fridge. It’s easy to complete and you’ll see how motivating it gets when you start to put a few runs on your board.
That’s it. Review and refocus your goals, write them below for some public accountability if you’d like.
If you’d like to get a DEXA scan, I highly recommend it. Measure Up in Sydney has offered 10% discount for you when you mention that you came from me. Here’s my DEXA scan from yesterday. They give you an accurate reading of your bone density, lean muscle mass, basal metabolic rate, and body fat percentage. The good thing is they can test for potential to osteoporosis or heart disease problems, and you can fix it quick smart! Even though the consultant exercise physiologist assured me that I’m totally at the low end of the normal scale, I know I’ve been a bit relaxed with my lifestyle over the two months, and I’d like to step it up, and set an inspiring goal. There’s nothing quite like seeing those yellow edges to get you motivated to get to your training session and eat clean!
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“I have worked with Kylie over many years. She has helped me as a Business Mindset Coach, as a motivational speaker for my gym clients at both Vision Personal Training & now at Flow Athletic. I bring her in to train my Personal Training teams in mindset, communication and how to coach our clients better and excel in our own personal mastery as fitness leaders. At my recent Fitness Business event, my gym owner colleagues were blown away by her talk, saying she is the best speaker they have ever seen. After every event we always get rave reviews about her talks and training. I highly recommend Kylie’s work as a coach & speaker.”
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I am feeling so lucky at the moment. So many things are just falling into my lap. I visualise it and set my intention to manifest it and it comes. Things such as getting more clients, needing help to put my business online, not knowing how to get known in my local community etc. Courses / insights / clients have just fallen into my lap at the right time.”
Of course I am still learning and growing, but the course has really helped. Thank you”
“Before I met Kylie I was feeling very lost working full time in law in Sydney CBD. I’ve known my whole life that I was here to help people, but I just didn’t know exactly how. So when I found Kylie, it just was really fitting that it was going to help me ground my magic. I started the coach training and had an amazing time. It was beautiful to go through the process of having a mentor that had that spiritual element and that holistic element, as well as the very grounded science-based knowledge as well. So that really helped me to conjure that for myself.
I started my business before I even finished the course. I just started putting myself out there. And now I’ve gotten it to a point where I’ve got really grounded solid message, and two years later am running a multi-6 figure coaching business as a leading pioneer in my niche, helping clients all over the world.”
“Before I signed up with Kylie I had a busy PT business… I was exhausted and on the brink of burnout and no matter how hard I tried, I had reached a ceiling in my income that I just couldn’t break through. After completing my NLP Coaching certification, I found my true voice and the energy of my business has been completely transformed. I’ve created an online program, up-levelled my entire business and totally smashed my previous income goals. I make decisions more confidently and I can help my clients create change in their life even faster. On a personal level, NLP gave me the inner strength to leave a toxic situation and rebuild myself which lead to me discovering the love of my life! Today I am living the life that I’ve always wanted – but just hadn’t been able to put into words. I have never been this happy or this powerful. If you want to manifest the life of your dreams I would not hesitate to reach out for help from Kylie.”
Before attaining my NLP Coach certification, I was an online trainer who was getting excellent results for “some” of my clients. I used a mixture of experience, intuition and an exhausting “helicopter-parent” style of accountability coaching. It was like the 20% of the clients who weren’t getting good results took up 80% of my effort, and it was draining my passion for my business. Completing my Certification with Kylie has been the best decision of my career. The very next month after finishing I created a new program and made $30,000 in new sales. I now have a repeatable system to coach my clients and I can get them both immediate AND long-lasting change, sometimes in less than 40 minutes. In the past 12 months, I have doubled my freedom and fulfilment in my business I have created raving clients who snap up my offers.”
I signed up with Kylie because I knew that to have a bigger effect as a PT I needed to improve my understanding of how the mind works. Through NLP Coach training I now have great coaching techniques that break through all sorts of negative behaviour patterns. I’ve noticed big improvements in all areas of my life including my own personal finances and my client retention. This has allowed me new freedom to work on scaling my business and helping even more people with less one on one time from myself. The coach training has given me the ability to fully unlock the power of your mindset and those that don’t have this skill are only tapping into a small amount of their potential.
This morning I had a kick-ass coaching session with Kylie Ryan. We’ve been working together for a couple of months, and she’s the perfect person to help me integrate the rapid transformations I go through regularly. I’d been getting this vision of my fully mature creative and entrepreneurial self. His discipline, commitment, and command of wealth was 10x what mine is now, but it wasn’t really about money for him. Our coaching sessions usually roll with me saying, “Kylie, I want to be, do, and have EVERYTHING” and Kylie helping me find the archetypes and parts that aren’t integrated and bringing them together. MAGICK HAPPENS EVERY TIME.