1 00:00:00,040 --> 00:00:02,720 Speaker 1: Before you put pens paper, writing down the things that 2 00:00:02,759 --> 00:00:05,440 Speaker 1: excite you, the things that you want to achieve. I 3 00:00:05,480 --> 00:00:09,360 Speaker 1: want you to ask yourself a really important question. What 4 00:00:09,680 --> 00:00:20,400 Speaker 1: are my core values and what are my passions? 5 00:00:27,160 --> 00:00:29,320 Speaker 2: What's going on? Everyone? Emily A Body here. 6 00:00:29,480 --> 00:00:32,760 Speaker 1: You are listening to episode three hundred and eight of Hurdle, 7 00:00:33,080 --> 00:00:36,640 Speaker 1: a wellness focused podcast where I connect with inspirational people 8 00:00:36,680 --> 00:00:39,560 Speaker 1: about everything from their highest ties and toughest moments to 9 00:00:39,800 --> 00:00:43,640 Speaker 1: essential tips on how to live a healthier, happier, more 10 00:00:43,680 --> 00:00:47,720 Speaker 1: motivated life. We all go through our fair share of hurdles, 11 00:00:47,880 --> 00:00:50,559 Speaker 1: and my goal through these discussions is to empower you 12 00:00:50,880 --> 00:00:54,120 Speaker 1: to better navigate yours and move with intention so that 13 00:00:54,160 --> 00:00:57,920 Speaker 1: you can stride towards your own big potential and of course. 14 00:00:58,080 --> 00:01:00,640 Speaker 2: Have some fun along the way. 15 00:01:01,480 --> 00:01:05,559 Speaker 1: For today's episode, I am kicking off a four part 16 00:01:05,880 --> 00:01:09,840 Speaker 1: series about goal setting. This is a topic that so 17 00:01:10,200 --> 00:01:13,399 Speaker 1: many of you come to me, message me about, email 18 00:01:13,480 --> 00:01:15,840 Speaker 1: me about. You're in my DMS, I see you, and 19 00:01:15,920 --> 00:01:18,480 Speaker 1: so I really decided that if I was going to 20 00:01:18,560 --> 00:01:22,959 Speaker 1: sit down and do a much requested solo series, that 21 00:01:23,120 --> 00:01:25,640 Speaker 1: I would do it on this Now, how is this 22 00:01:25,760 --> 00:01:28,160 Speaker 1: going to work? There's going to be one episode a 23 00:01:28,240 --> 00:01:32,319 Speaker 1: month for the next four months, and the episode breakdown 24 00:01:32,400 --> 00:01:33,920 Speaker 1: is going to go a little something like this. For 25 00:01:34,000 --> 00:01:37,160 Speaker 1: today's episode. Episode one in this series, I'm going to 26 00:01:37,160 --> 00:01:39,720 Speaker 1: be talking about the art of goal setting, how to 27 00:01:39,760 --> 00:01:42,320 Speaker 1: do it in practice, how to choose the right goal, 28 00:01:42,720 --> 00:01:46,800 Speaker 1: and sew much more. Episode two, What is the bet 29 00:01:46,840 --> 00:01:50,080 Speaker 1: on Yourself Era. This is something that I am me 30 00:01:50,320 --> 00:01:52,760 Speaker 1: deep in right now. It's really exciting to me, and 31 00:01:52,800 --> 00:01:58,480 Speaker 1: it truly does stem from setting big, scary, hairy, audacious 32 00:01:58,520 --> 00:02:03,560 Speaker 1: goals and just really going for it, trusting that if 33 00:02:03,640 --> 00:02:07,040 Speaker 1: I bet on myself, if I model the way, then 34 00:02:07,160 --> 00:02:12,080 Speaker 1: others will as well. Third episode in the series, Mastering 35 00:02:12,120 --> 00:02:14,320 Speaker 1: the Pivot, what to do when things don't go as 36 00:02:14,440 --> 00:02:17,359 Speaker 1: planned and how to embrace change in a way that 37 00:02:17,440 --> 00:02:22,079 Speaker 1: truly serves you, even if that means pivoting a bit 38 00:02:22,120 --> 00:02:26,240 Speaker 1: on your goal. And last, the fourth episode in this series, 39 00:02:26,320 --> 00:02:30,960 Speaker 1: The Sweet Reward. How are you celebrating your accomplishments? Are 40 00:02:31,000 --> 00:02:35,440 Speaker 1: you giving them the airtime that they truly deserve so 41 00:02:35,480 --> 00:02:39,320 Speaker 1: that you can be amped about your accomplishment and then 42 00:02:39,800 --> 00:02:44,680 Speaker 1: go on and proceed to set some new, fun, exciting goals. 43 00:02:44,800 --> 00:02:47,799 Speaker 1: I'm really excited for the series and I really want 44 00:02:47,840 --> 00:02:50,200 Speaker 1: to touch on the why here. When we talk about 45 00:02:50,240 --> 00:02:53,440 Speaker 1: living healthier, happier, more motivated lives, a lot of the 46 00:02:53,480 --> 00:02:57,600 Speaker 1: things that fall into the category of overall wellness. These 47 00:02:57,639 --> 00:03:00,640 Speaker 1: are things that are going through a require that you 48 00:03:00,760 --> 00:03:03,800 Speaker 1: set goals over time. I don't know if you know 49 00:03:03,919 --> 00:03:06,200 Speaker 1: my background, and if you want to really get the 50 00:03:06,240 --> 00:03:09,560 Speaker 1: lowdown on everything Emily, you can listen to episode one. 51 00:03:09,840 --> 00:03:11,519 Speaker 2: I will link it in the show notes. 52 00:03:11,600 --> 00:03:15,640 Speaker 1: But my personal health and wellness journey kickstarted with a 53 00:03:15,880 --> 00:03:19,560 Speaker 1: massive goal back in two thousand and seven, and that 54 00:03:19,760 --> 00:03:24,280 Speaker 1: was truly that I wanted to feel better in my body. 55 00:03:24,560 --> 00:03:27,560 Speaker 1: By setting that goal to feel better in my body, 56 00:03:27,960 --> 00:03:32,760 Speaker 1: I was inspired and motivated to not only adopt new 57 00:03:32,800 --> 00:03:37,520 Speaker 1: movement practices, which included falling in love with running, which ultimately, 58 00:03:38,280 --> 00:03:42,320 Speaker 1: understatement here changed my life, but then beyond that, it 59 00:03:42,520 --> 00:03:46,440 Speaker 1: also encouraged me to eat better, which resulted in a 60 00:03:46,440 --> 00:03:50,280 Speaker 1: massive weight loss. One thing happened, then the next thing happened, 61 00:03:50,280 --> 00:03:53,440 Speaker 1: and before I knew it, I finally had achieved this goal. 62 00:03:53,560 --> 00:03:59,640 Speaker 1: Feeling so much homeostasis and satisfaction and gratefulness for a 63 00:03:59,680 --> 00:04:03,240 Speaker 1: body that once I was so guilty of saying so 64 00:04:03,640 --> 00:04:09,120 Speaker 1: much negative things about I digress. Setting that goal when 65 00:04:09,280 --> 00:04:13,520 Speaker 1: I was in college truly changed the trajectory of my 66 00:04:13,680 --> 00:04:18,920 Speaker 1: life and really fostered my relationship with setting big goals 67 00:04:19,040 --> 00:04:22,000 Speaker 1: and going after things that excite me. And since then, 68 00:04:22,160 --> 00:04:26,080 Speaker 1: I certainly haven't stopped. I've set some really big goals 69 00:04:26,120 --> 00:04:29,400 Speaker 1: in my adult life, things like moving to New York, 70 00:04:29,600 --> 00:04:33,320 Speaker 1: running the World marathon majors, moving into a two bedroom 71 00:04:33,360 --> 00:04:37,600 Speaker 1: apartment as a single woman, working at the Olympics. 72 00:04:37,800 --> 00:04:39,280 Speaker 2: More on that very soon. 73 00:04:39,800 --> 00:04:43,159 Speaker 1: But all of these goals when I first set out, 74 00:04:43,279 --> 00:04:48,640 Speaker 1: when I first spoke them into existence, they felt really overwhelming, candidly, 75 00:04:49,080 --> 00:04:53,320 Speaker 1: but going after each of them, the process, the journey, 76 00:04:53,480 --> 00:04:57,400 Speaker 1: each journey taught me so much and has encouraged me 77 00:04:57,600 --> 00:05:01,320 Speaker 1: in my own personal goal setting process to keep on 78 00:05:01,480 --> 00:05:04,120 Speaker 1: keeping on, to keep going for the things that might 79 00:05:04,200 --> 00:05:06,440 Speaker 1: feel a little out of reach at the time, but 80 00:05:06,720 --> 00:05:11,720 Speaker 1: I know through diligence and hard work and perseverance that 81 00:05:11,960 --> 00:05:16,760 Speaker 1: truly anything is possible. The recommendations, the tools that I 82 00:05:16,880 --> 00:05:19,800 Speaker 1: give you in this series, they are just that, they 83 00:05:19,880 --> 00:05:22,560 Speaker 1: are tools, but it is up to you to not 84 00:05:22,640 --> 00:05:25,800 Speaker 1: only execute, but then listen to your. 85 00:05:25,680 --> 00:05:27,440 Speaker 2: Gut as you move forward. 86 00:05:27,520 --> 00:05:29,960 Speaker 1: A lot of that conversation, the listening to your gut 87 00:05:30,279 --> 00:05:32,640 Speaker 1: is going to come in in that power of the 88 00:05:32,680 --> 00:05:34,240 Speaker 1: pivot episode. 89 00:05:34,320 --> 00:05:34,480 Speaker 2: Now. 90 00:05:34,520 --> 00:05:36,440 Speaker 1: In today's episode, I'm going to talk to you about 91 00:05:36,440 --> 00:05:39,479 Speaker 1: my goal setting process, including the questions I ask myself 92 00:05:39,560 --> 00:05:42,200 Speaker 1: when choosing goals and what it looks like for me 93 00:05:42,560 --> 00:05:43,440 Speaker 1: these days. 94 00:05:43,480 --> 00:05:45,320 Speaker 2: That goal setting process. 95 00:05:45,040 --> 00:05:47,480 Speaker 1: Plus how to choose goals that feel right for you, 96 00:05:47,839 --> 00:05:51,240 Speaker 1: touch on smart goals, and finish off by chatting about 97 00:05:51,240 --> 00:05:54,560 Speaker 1: the importance of being cognizant of your feelings when you're 98 00:05:54,600 --> 00:05:58,919 Speaker 1: both setting and executing goals. This is a packed episode 99 00:05:58,960 --> 00:06:01,320 Speaker 1: and I really do hope you enjoy it, and if 100 00:06:01,360 --> 00:06:04,520 Speaker 1: you do, please don't hesitate to either tag. 101 00:06:04,360 --> 00:06:08,000 Speaker 2: Hurdle and me over on social media. It's at Hurdle Podcast. 102 00:06:08,080 --> 00:06:11,280 Speaker 1: I'm over at Emily Body and also rate and review 103 00:06:11,320 --> 00:06:11,760 Speaker 1: the show. 104 00:06:11,920 --> 00:06:12,600 Speaker 2: It matters. 105 00:06:12,720 --> 00:06:14,839 Speaker 1: I know it might feel like a silly little thing 106 00:06:15,000 --> 00:06:17,360 Speaker 1: going into the store and writing a nice little review 107 00:06:17,360 --> 00:06:20,200 Speaker 1: about me and the show, but it really does make 108 00:06:20,200 --> 00:06:22,520 Speaker 1: all the difference. It helps Hurdle get noticed, it helps 109 00:06:22,520 --> 00:06:24,919 Speaker 1: it go up in the rankings and the charts, and 110 00:06:24,960 --> 00:06:27,960 Speaker 1: seeing your sweet feedback always means the world to me. 111 00:06:28,520 --> 00:06:35,880 Speaker 1: With that, let's get to it, Let's get to Hurdling. 112 00:06:41,080 --> 00:06:44,640 Speaker 1: I've always been a pretty goal oriented person. But the 113 00:06:44,800 --> 00:06:48,440 Speaker 1: first goal that I can say without hesitation that I 114 00:06:48,600 --> 00:06:52,680 Speaker 1: put my all into was back in two thousand and 115 00:06:52,720 --> 00:06:56,360 Speaker 1: seven when I set the goal to feel more comfortable 116 00:06:56,640 --> 00:07:01,039 Speaker 1: in my body. This is one of the most important parts. 117 00:07:01,600 --> 00:07:07,159 Speaker 1: It's how you frame your goal. I knew that weight 118 00:07:07,279 --> 00:07:11,480 Speaker 1: loss at the time was going to be a component 119 00:07:11,760 --> 00:07:16,480 Speaker 1: of that journey for me. I knew that at where 120 00:07:16,520 --> 00:07:19,760 Speaker 1: I was, which at the time in my body at 121 00:07:19,800 --> 00:07:24,560 Speaker 1: five foot three in my teenage years, at over two 122 00:07:24,640 --> 00:07:29,200 Speaker 1: hundred pounds, that didn't feel right for me. And so 123 00:07:29,440 --> 00:07:33,800 Speaker 1: what I did was I made sure that the goal 124 00:07:34,120 --> 00:07:38,560 Speaker 1: wasn't about what I wanted to lose. It wasn't addressing 125 00:07:38,600 --> 00:07:43,160 Speaker 1: what I felt like was wrong with me. Instead, it 126 00:07:43,280 --> 00:07:48,120 Speaker 1: was focused on something positive, what I wanted to achieve. 127 00:07:48,720 --> 00:07:53,040 Speaker 1: The goal was I want to feel more comfortable in 128 00:07:53,400 --> 00:07:57,120 Speaker 1: my body. And I knew that there would be some 129 00:07:57,600 --> 00:07:59,960 Speaker 1: sub goals, and we'll get into this one a little 130 00:07:59,920 --> 00:08:04,040 Speaker 1: bit that would fall into line with this bigger picture. 131 00:08:04,600 --> 00:08:09,120 Speaker 1: For me, getting more comfortable in my body meant readdressing 132 00:08:09,400 --> 00:08:13,480 Speaker 1: the relationship that I had with movement, specifically over time, 133 00:08:14,040 --> 00:08:18,360 Speaker 1: it meant falling in love with running. It also meant 134 00:08:18,600 --> 00:08:23,520 Speaker 1: adjusting my relationship with food and specifically portion size. And 135 00:08:23,560 --> 00:08:27,080 Speaker 1: as a byproduct of those two things of learning to 136 00:08:27,200 --> 00:08:31,200 Speaker 1: love movement, embrace running and also being a little bit 137 00:08:31,280 --> 00:08:34,400 Speaker 1: more strategic about what I was putting on my plate 138 00:08:34,840 --> 00:08:38,560 Speaker 1: and the portions that I was consuming, I then not 139 00:08:38,720 --> 00:08:43,080 Speaker 1: only lost weight, but in addition got to a place 140 00:08:43,440 --> 00:08:48,199 Speaker 1: over about a two year period that I felt genuinely 141 00:08:48,320 --> 00:08:53,199 Speaker 1: so much more comfortable in my body. Now, I am 142 00:08:53,280 --> 00:08:57,440 Speaker 1: not going to dive headfirst into the ins and outs 143 00:08:57,600 --> 00:09:00,160 Speaker 1: of that weight loss for me. I do have an 144 00:09:00,160 --> 00:09:02,120 Speaker 1: episode on that, and I will also link it in 145 00:09:02,160 --> 00:09:05,320 Speaker 1: the show notes, but I start off our conversation with 146 00:09:05,679 --> 00:09:11,840 Speaker 1: this because that goal truly informed how I found a 147 00:09:12,000 --> 00:09:17,920 Speaker 1: sense of self belief moving forward. Accomplishing that goal of 148 00:09:17,920 --> 00:09:23,120 Speaker 1: feeling better in my body genuinely changed the trajectory of 149 00:09:23,360 --> 00:09:28,439 Speaker 1: my life forever, because I learned in executing on that 150 00:09:28,480 --> 00:09:32,480 Speaker 1: goal and showing up every day and being diligent about 151 00:09:32,520 --> 00:09:35,559 Speaker 1: what I was eating and putting on my sneakers after 152 00:09:35,679 --> 00:09:39,160 Speaker 1: lunch every single day, and going out and running the 153 00:09:39,200 --> 00:09:44,720 Speaker 1: exact same path that I was capable of doing hard things. 154 00:09:45,360 --> 00:09:48,920 Speaker 1: And that's truly one of the greatest rewards when it 155 00:09:48,960 --> 00:09:52,240 Speaker 1: comes to goal setting and achieving the things that excite you, right, 156 00:09:52,760 --> 00:09:55,960 Speaker 1: it's getting to a place where you are reminded just 157 00:09:56,160 --> 00:10:00,520 Speaker 1: how badass you really are. In achieving the goal of 158 00:10:00,600 --> 00:10:04,360 Speaker 1: wanting to feel better in my body, I learned that 159 00:10:04,520 --> 00:10:09,839 Speaker 1: not only am I tenacious, but I am capable, And 160 00:10:10,280 --> 00:10:17,640 Speaker 1: that word capable is so damn powerful. Oftentimes we need 161 00:10:17,720 --> 00:10:20,800 Speaker 1: a big hurdle, we need something hard, We need to 162 00:10:20,960 --> 00:10:24,520 Speaker 1: be reminded that we can do these hard things, that 163 00:10:24,640 --> 00:10:29,640 Speaker 1: we are capable people. And it's totally understandable if you 164 00:10:30,000 --> 00:10:33,520 Speaker 1: are in a season of getting knocked on your butt 165 00:10:33,679 --> 00:10:36,440 Speaker 1: and that you might not feel as capable as you 166 00:10:36,480 --> 00:10:40,760 Speaker 1: did during a slew of small or big wins. But 167 00:10:41,360 --> 00:10:45,880 Speaker 1: even the smallest win can be the thing that reminds 168 00:10:45,920 --> 00:10:48,960 Speaker 1: you who you really are and sets you on the 169 00:10:49,040 --> 00:10:53,120 Speaker 1: right path. So my process now, like I said, that 170 00:10:53,200 --> 00:10:55,679 Speaker 1: first big goal that I can really speak to I 171 00:10:55,720 --> 00:10:57,800 Speaker 1: set back in two thousand and seven. 172 00:10:58,160 --> 00:11:01,400 Speaker 2: I have done many things so then, like I. 173 00:11:01,400 --> 00:11:05,200 Speaker 1: Listed, running all of the major marathons, making it a 174 00:11:05,320 --> 00:11:09,840 Speaker 1: point to pay off my student loans, making annual financial 175 00:11:09,880 --> 00:11:13,199 Speaker 1: goals which I have met and achieved, earning more money 176 00:11:13,240 --> 00:11:17,560 Speaker 1: than the year before, traveling to new countries and getting 177 00:11:17,600 --> 00:11:21,200 Speaker 1: more comfortable doing it on my own. So many things 178 00:11:21,240 --> 00:11:23,840 Speaker 1: that I have set out to achieve I have managed 179 00:11:23,880 --> 00:11:27,120 Speaker 1: to do so, and that I would attribute large in 180 00:11:27,200 --> 00:11:30,640 Speaker 1: part to the processes that I have set up when 181 00:11:30,640 --> 00:11:33,520 Speaker 1: it comes to goal setting. So that's really where we're 182 00:11:33,559 --> 00:11:35,920 Speaker 1: going to start today. When it comes to my goal 183 00:11:35,960 --> 00:11:39,760 Speaker 1: setting process. This is something that I have narrowed in 184 00:11:40,120 --> 00:11:44,680 Speaker 1: on over the last few years, and it looks like this. 185 00:11:45,440 --> 00:11:48,560 Speaker 1: At the beginning of a new year, I sit down 186 00:11:48,800 --> 00:11:51,840 Speaker 1: with a pen and paper, and I think about what 187 00:11:52,000 --> 00:11:54,360 Speaker 1: it is that I want to achieve in the next 188 00:11:54,400 --> 00:11:59,240 Speaker 1: three sixty five and beyond. These goals typically fall into 189 00:11:59,720 --> 00:12:06,520 Speaker 1: one of five categories. We've got health, finances, working, career, relationships, 190 00:12:06,640 --> 00:12:10,600 Speaker 1: and personal growth. Now something else that I take into 191 00:12:10,640 --> 00:12:13,520 Speaker 1: consideration when I am doing my goal setting at the 192 00:12:13,600 --> 00:12:15,920 Speaker 1: top of the year. I also think about things that 193 00:12:15,960 --> 00:12:18,240 Speaker 1: I want to do or experiences that I want to have, 194 00:12:18,679 --> 00:12:21,959 Speaker 1: as well as people that I want to connect with. 195 00:12:22,080 --> 00:12:25,520 Speaker 1: Those are some subsets of my goal setting process, and 196 00:12:25,600 --> 00:12:29,120 Speaker 1: so I look at these five categories and I make 197 00:12:29,160 --> 00:12:33,120 Speaker 1: an effort to set goals within each. Now I am 198 00:12:33,400 --> 00:12:36,880 Speaker 1: of the mindset that it's always good to be let's 199 00:12:36,880 --> 00:12:40,160 Speaker 1: call it multifaceted. It's always good to have a wide 200 00:12:40,280 --> 00:12:44,079 Speaker 1: net so that you can diversify your lived experience. If 201 00:12:44,160 --> 00:12:47,040 Speaker 1: all of your goals live in the health bucket, then 202 00:12:47,080 --> 00:12:49,800 Speaker 1: you might realize that you're feeling a little empty in 203 00:12:49,880 --> 00:12:52,880 Speaker 1: other areas of your life. By setting up my goals 204 00:12:52,920 --> 00:12:55,520 Speaker 1: this way and being cognitant of the fact that my 205 00:12:55,600 --> 00:12:59,000 Speaker 1: life has a lot going on within it, I then 206 00:12:59,280 --> 00:13:03,400 Speaker 1: feel more fulfilled and more excited about dipping into the 207 00:13:03,400 --> 00:13:06,800 Speaker 1: different buckets if you will. Now, there are two types 208 00:13:06,880 --> 00:13:09,920 Speaker 1: of goals that you can set. There are outcome based goals. 209 00:13:09,960 --> 00:13:13,120 Speaker 1: An example of this could be I want to run 210 00:13:13,400 --> 00:13:16,560 Speaker 1: the Chicago Marathon in October, and then there. 211 00:13:16,480 --> 00:13:17,640 Speaker 2: Is an habitual goal. 212 00:13:17,800 --> 00:13:20,839 Speaker 1: Maybe that's a goal like I want to drink six 213 00:13:20,880 --> 00:13:24,920 Speaker 1: glasses of water every single day. There is totally room 214 00:13:25,000 --> 00:13:27,880 Speaker 1: for both of those types of goals when it comes 215 00:13:27,920 --> 00:13:31,439 Speaker 1: to your goal setting process. So I sit down at 216 00:13:31,440 --> 00:13:34,040 Speaker 1: the top of the year and I write out goals 217 00:13:34,080 --> 00:13:38,360 Speaker 1: in all of these categories. As I'm writing down my goals, 218 00:13:38,559 --> 00:13:42,400 Speaker 1: I ask myself these four key questions that really help 219 00:13:42,480 --> 00:13:46,079 Speaker 1: me do inventory over what I'm putting on the paper. 220 00:13:46,520 --> 00:13:50,440 Speaker 1: Question Number one, why is this important to me not 221 00:13:51,040 --> 00:13:53,600 Speaker 1: did you see it on someone else's social media? I 222 00:13:53,640 --> 00:13:56,240 Speaker 1: don't want to hear any of that, even though someone 223 00:13:56,320 --> 00:13:59,200 Speaker 1: else could be doing something and it looks cool. I 224 00:13:59,320 --> 00:14:03,559 Speaker 1: want to know why is this goal important to you? 225 00:14:04,320 --> 00:14:08,079 Speaker 1: The next question what support do I need to accomplish 226 00:14:08,120 --> 00:14:12,400 Speaker 1: this goal? So there is no shade in asking for help. 227 00:14:12,520 --> 00:14:15,240 Speaker 1: In fact, I encourage you to do so, because when 228 00:14:15,280 --> 00:14:18,760 Speaker 1: you feel supported going after the things that excite you, 229 00:14:18,760 --> 00:14:22,280 Speaker 1: you are more likely to achieve your goal in the 230 00:14:22,320 --> 00:14:25,560 Speaker 1: long term. So what support do I need in order 231 00:14:25,600 --> 00:14:28,200 Speaker 1: to accomplish this goal? Who is going to be in 232 00:14:28,280 --> 00:14:32,240 Speaker 1: your corner when you need that little extra push in 233 00:14:32,280 --> 00:14:36,000 Speaker 1: the right direction. The third question, how do I want 234 00:14:36,080 --> 00:14:39,720 Speaker 1: to feel if I achieve this goal? Be really honest 235 00:14:39,760 --> 00:14:42,600 Speaker 1: about what it is that you're after. What feelings are 236 00:14:42,600 --> 00:14:46,880 Speaker 1: you hoping to really embrace not only at the end, yes, 237 00:14:47,040 --> 00:14:50,440 Speaker 1: but also during your journey. How is it that you 238 00:14:50,560 --> 00:14:55,120 Speaker 1: truly want to feel? And lastly, what are you hoping 239 00:14:55,160 --> 00:14:57,440 Speaker 1: to learn in this process? 240 00:14:57,520 --> 00:14:57,800 Speaker 2: Again? 241 00:14:57,920 --> 00:15:01,200 Speaker 1: What are you hoping to learn in this process? Yes, 242 00:15:01,480 --> 00:15:04,520 Speaker 1: it's exciting when you accomplish this thing that you've sought 243 00:15:04,560 --> 00:15:07,760 Speaker 1: out to do, but along the way there needs to 244 00:15:07,840 --> 00:15:12,640 Speaker 1: be other rich really awesome things within this journey. Who 245 00:15:12,760 --> 00:15:14,840 Speaker 1: is it that you want to be again, how is 246 00:15:14,880 --> 00:15:17,800 Speaker 1: it that you want to feel? And what new knowledge 247 00:15:17,880 --> 00:15:21,880 Speaker 1: or takeaways are you hoping to walk away with. So 248 00:15:22,040 --> 00:15:25,520 Speaker 1: again those four questions, why is it important to me? 249 00:15:26,080 --> 00:15:29,480 Speaker 1: What support do I need to accomplish this goal? How 250 00:15:29,480 --> 00:15:32,000 Speaker 1: do you want to feel if you achieve this goal? 251 00:15:32,400 --> 00:15:35,680 Speaker 1: And what are you hoping to learn in this process? 252 00:15:35,760 --> 00:15:38,320 Speaker 1: So I start out with my categories. Then as I 253 00:15:38,360 --> 00:15:41,760 Speaker 1: write down each of these goals, I'm asking myself these 254 00:15:41,880 --> 00:15:45,800 Speaker 1: four questions. We are going to get a little bit 255 00:15:45,880 --> 00:15:49,720 Speaker 1: more into the nitty gritty when it comes to choosing 256 00:15:49,760 --> 00:15:53,080 Speaker 1: your goals in just a little bit. But first I'm 257 00:15:53,120 --> 00:15:56,680 Speaker 1: going to finish off on the processes. So I write 258 00:15:56,680 --> 00:15:58,880 Speaker 1: out my goals at the top of the year, and 259 00:15:58,960 --> 00:16:02,200 Speaker 1: then I start to work backward a bit. If these 260 00:16:02,200 --> 00:16:07,240 Speaker 1: goals are outcome based and it is a ways away 261 00:16:07,400 --> 00:16:10,680 Speaker 1: where that finish line might be, then I break it up. 262 00:16:10,920 --> 00:16:14,440 Speaker 1: I ask myself what needs to happen in Q one, 263 00:16:14,880 --> 00:16:20,040 Speaker 1: Q two, Q three, Q four. If applicable, I ask myself, 264 00:16:20,440 --> 00:16:25,280 Speaker 1: how can I set smaller, attainable goals that are relevant 265 00:16:25,320 --> 00:16:27,800 Speaker 1: to the bigger picture that are going to help me 266 00:16:27,920 --> 00:16:32,000 Speaker 1: get to where I want to be and to make 267 00:16:32,040 --> 00:16:35,720 Speaker 1: sure I stay the course. This is the really important part. 268 00:16:36,160 --> 00:16:39,120 Speaker 1: I have a goal setting buddy. Now, this is something 269 00:16:39,160 --> 00:16:41,400 Speaker 1: that's happened for me within the last couple of years. 270 00:16:41,600 --> 00:16:44,840 Speaker 1: A very dear friend of mine and I sit down 271 00:16:44,960 --> 00:16:48,320 Speaker 1: quarterly to touch base on the things that really excite us. 272 00:16:48,680 --> 00:16:52,640 Speaker 1: And candidly, it has been such a gift because it's 273 00:16:52,760 --> 00:16:56,000 Speaker 1: easy to get a little bit sidetracked. Right It's totally 274 00:16:56,120 --> 00:16:59,640 Speaker 1: understandable that life be life in and some things get 275 00:16:59,680 --> 00:17:02,040 Speaker 1: in the world of where you know you want to be. 276 00:17:02,760 --> 00:17:05,480 Speaker 1: Two things to say to that one, it's really helpful 277 00:17:05,520 --> 00:17:08,280 Speaker 1: when you have a strong why to get back on course. 278 00:17:08,480 --> 00:17:11,800 Speaker 1: Why is this goal important to you? But also know 279 00:17:11,880 --> 00:17:15,560 Speaker 1: that it's okay, know that it happens to absolutely everyone. 280 00:17:16,040 --> 00:17:18,919 Speaker 1: So in my quarterly goal setting summit that I have 281 00:17:19,040 --> 00:17:22,400 Speaker 1: with my girlfriend, it's just one friend. We meet at 282 00:17:22,440 --> 00:17:25,679 Speaker 1: a new cocktail bar every time and we get a 283 00:17:25,720 --> 00:17:28,560 Speaker 1: cocktail and we take out our notebooks and we talk 284 00:17:28,680 --> 00:17:32,320 Speaker 1: about what we've done, what has worked, what has it worked, 285 00:17:32,520 --> 00:17:35,960 Speaker 1: And it truly is something that I look forward to 286 00:17:36,320 --> 00:17:41,800 Speaker 1: every three months. So candidly, that's the process. Right now, 287 00:17:42,000 --> 00:17:44,960 Speaker 1: there's the big sit down and get really honest about 288 00:17:45,000 --> 00:17:46,760 Speaker 1: what's going on at the top of the year, Be 289 00:17:46,840 --> 00:17:48,800 Speaker 1: honest about what it is that I want to achieve 290 00:17:48,880 --> 00:17:51,960 Speaker 1: over the next year, maybe two, three years, and then 291 00:17:52,520 --> 00:17:56,200 Speaker 1: break it out into these quarterly summits where I dive 292 00:17:56,280 --> 00:17:59,000 Speaker 1: into what's working, what's not working, Where do I need 293 00:17:59,040 --> 00:18:01,639 Speaker 1: to pivot, how we feel do I want to scrap 294 00:18:01,680 --> 00:18:06,439 Speaker 1: any of my goals? Getting really honest, because honesty is 295 00:18:06,520 --> 00:18:10,440 Speaker 1: going to be your biggest game changer. If you can't 296 00:18:10,480 --> 00:18:13,400 Speaker 1: be honest with where you are now, then you cannot 297 00:18:13,480 --> 00:18:15,280 Speaker 1: expect to be able. 298 00:18:15,040 --> 00:18:16,119 Speaker 2: To go somewhere else. 299 00:18:16,280 --> 00:18:19,040 Speaker 1: Right, you have to be honest with where you're at 300 00:18:19,280 --> 00:18:24,040 Speaker 1: if you want any change moving forward. So, now that 301 00:18:24,240 --> 00:18:27,280 Speaker 1: I've given you some insight into my goal setting process, 302 00:18:27,520 --> 00:18:31,280 Speaker 1: I want to talk to you about where it really begins, 303 00:18:32,040 --> 00:18:35,080 Speaker 1: maybe even before you put pens paper writing down the 304 00:18:35,080 --> 00:18:37,400 Speaker 1: things that excite you, the things that you want to achieve. 305 00:18:38,000 --> 00:18:41,240 Speaker 1: I want you to ask yourself a really important question, 306 00:18:41,960 --> 00:18:45,399 Speaker 1: what are my core values and what are my passions? 307 00:18:45,800 --> 00:18:49,239 Speaker 1: That question again, what are my core values and what 308 00:18:49,480 --> 00:18:53,840 Speaker 1: are my passions? A great goal is aligned with both 309 00:18:53,880 --> 00:18:57,760 Speaker 1: your values and your passions. So first let's talk about 310 00:18:57,800 --> 00:19:00,800 Speaker 1: the values part. In order to do this, you need 311 00:19:00,960 --> 00:19:05,560 Speaker 1: to clearly identify what your core values are. So this 312 00:19:05,680 --> 00:19:12,280 Speaker 1: could be things like integrity, honesty, family, creativity, health, financial security. 313 00:19:12,720 --> 00:19:16,680 Speaker 1: Your values are the principles that guide your decisions and 314 00:19:16,720 --> 00:19:22,320 Speaker 1: your behavior. For me, kindness is integral in everything I do, 315 00:19:22,560 --> 00:19:26,920 Speaker 1: and so is health. And so I'm always asking myself, 316 00:19:27,320 --> 00:19:30,439 Speaker 1: am I executing in a way that's in line with 317 00:19:30,560 --> 00:19:34,280 Speaker 1: my core values? And so if I'm living my core values, 318 00:19:34,359 --> 00:19:38,440 Speaker 1: then setting goals that go hand in hand with those shouldn't. 319 00:19:37,960 --> 00:19:38,840 Speaker 2: Be that hard. 320 00:19:39,200 --> 00:19:41,680 Speaker 1: That core value of health has a lot to do 321 00:19:41,800 --> 00:19:43,720 Speaker 1: with some of the goals that I've set out to 322 00:19:44,119 --> 00:19:47,600 Speaker 1: this year. One of them was finishing the Abbot World 323 00:19:47,640 --> 00:19:50,520 Speaker 1: Majors and I did that in Tokyo, and that was 324 00:19:50,560 --> 00:19:54,000 Speaker 1: something that although it had its fair share of challenges 325 00:19:54,040 --> 00:19:56,439 Speaker 1: and there were many things that could have prevented me 326 00:19:56,800 --> 00:20:00,320 Speaker 1: from accomplishing this goal, I had a strong why, and 327 00:20:00,359 --> 00:20:05,320 Speaker 1: that why really connected me to the outcome, to going 328 00:20:05,359 --> 00:20:09,879 Speaker 1: after the thing that I truly really wanted, knowing that 329 00:20:09,960 --> 00:20:12,520 Speaker 1: it was good for my overall health and well being. 330 00:20:12,880 --> 00:20:16,560 Speaker 1: So yes, that first parts the equation identify what your 331 00:20:16,600 --> 00:20:20,639 Speaker 1: core values are, and then second, take a moment to 332 00:20:20,720 --> 00:20:24,520 Speaker 1: identify what your passions are. So ask yourself questions like 333 00:20:24,560 --> 00:20:28,359 Speaker 1: what activities, what causes, what subjects feel meaningful for you? 334 00:20:28,880 --> 00:20:30,320 Speaker 2: What do you love to do? 335 00:20:30,920 --> 00:20:34,200 Speaker 1: By identifying your passions, you can then provide a really 336 00:20:34,240 --> 00:20:38,679 Speaker 1: strong source of motivation for your goals. And sometimes I 337 00:20:38,720 --> 00:20:42,800 Speaker 1: find that passions are kind of like a subject. 338 00:20:42,840 --> 00:20:44,160 Speaker 2: Of your core values. 339 00:20:44,480 --> 00:20:47,800 Speaker 1: So for me, my core value is health, but my 340 00:20:47,960 --> 00:20:53,200 Speaker 1: passions within health are things like mindfulness. It's also in running, 341 00:20:53,359 --> 00:20:57,520 Speaker 1: it's in hot yoga, it's in addressing and talking about 342 00:20:57,560 --> 00:21:00,360 Speaker 1: my feelings and mental health. Right, there are so many 343 00:21:00,440 --> 00:21:05,000 Speaker 1: small things that I am passionate about within my core value. 344 00:21:05,440 --> 00:21:08,400 Speaker 1: And so as you can see the kind of go 345 00:21:08,720 --> 00:21:12,159 Speaker 1: hand in hand. When you set goals that reflect your 346 00:21:12,240 --> 00:21:16,000 Speaker 1: values and your passions, you can really feel like you're 347 00:21:16,040 --> 00:21:18,840 Speaker 1: in alignment. For example, let's go back to the core 348 00:21:18,920 --> 00:21:22,480 Speaker 1: value of health. Maybe you have a habit goal, which 349 00:21:22,640 --> 00:21:26,719 Speaker 1: is I want to walk ten thousand steps a day. Simple, 350 00:21:26,880 --> 00:21:28,919 Speaker 1: you've heard it before. I'm not the first person to 351 00:21:28,960 --> 00:21:32,000 Speaker 1: say something like this. Knowing that you have a strong 352 00:21:32,080 --> 00:21:34,920 Speaker 1: why in that health is a core value for you, 353 00:21:35,520 --> 00:21:38,640 Speaker 1: then you'll be more likely to be diligent in your 354 00:21:38,720 --> 00:21:42,000 Speaker 1: process of executing this goal. So that means that you'll 355 00:21:42,000 --> 00:21:45,320 Speaker 1: make time for it, You'll prioritize it. Maybe you'll schedule 356 00:21:45,400 --> 00:21:48,560 Speaker 1: in walks regularly, just like they were a work meeting. 357 00:21:48,960 --> 00:21:52,800 Speaker 1: Another example, if you are passionate about writing, perhaps then 358 00:21:52,840 --> 00:21:55,639 Speaker 1: maybe a goal for you would be to write a book. 359 00:21:55,720 --> 00:21:59,560 Speaker 1: And then this takes us into our next area of conversation. 360 00:22:00,119 --> 00:22:04,760 Speaker 1: You can get really smart about that goal. Smart goals 361 00:22:04,880 --> 00:22:14,120 Speaker 1: on deck. Taking a break from today's episode to talk 362 00:22:14,160 --> 00:22:18,480 Speaker 1: to you about my sponsor at Element. Element helps anyone 363 00:22:18,680 --> 00:22:22,320 Speaker 1: stay hydrated without the sugar and other dodgy ingredients found 364 00:22:22,320 --> 00:22:26,639 Speaker 1: in popular electrolyte and sports drinks. Candidly, I love it 365 00:22:26,680 --> 00:22:28,800 Speaker 1: for when I'm getting out there, when I'm active, when I'm. 366 00:22:28,680 --> 00:22:31,240 Speaker 2: On the run, when I'm on my shiny new bike. 367 00:22:31,359 --> 00:22:32,280 Speaker 2: It is my go to. 368 00:22:32,880 --> 00:22:35,920 Speaker 1: But really, when it's hot out there, especially in the 369 00:22:35,960 --> 00:22:39,240 Speaker 1: summer months, I look forward to drinking my Element every 370 00:22:39,480 --> 00:22:40,399 Speaker 1: single day. 371 00:22:40,920 --> 00:22:42,760 Speaker 2: I know you want to know the why. Why is 372 00:22:42,800 --> 00:22:43,480 Speaker 2: it important? 373 00:22:43,520 --> 00:22:48,560 Speaker 1: Well, electrolytes are absolutely critical to help your body perform 374 00:22:48,680 --> 00:22:51,920 Speaker 1: the way that it's supposed to. A Deficiency or in balance, 375 00:22:52,080 --> 00:22:56,160 Speaker 1: it can cause headaches, cramps, fatigue, brain fog and weakness 376 00:22:56,280 --> 00:22:57,240 Speaker 1: and we don't. 377 00:22:57,000 --> 00:22:58,479 Speaker 2: Have time for that. 378 00:22:58,800 --> 00:23:01,760 Speaker 1: My go to flavor is their watermelon salt, but they've 379 00:23:01,760 --> 00:23:05,600 Speaker 1: got so many goodies from citrus and orange to raspberry, 380 00:23:05,640 --> 00:23:07,639 Speaker 1: and if you just want to go on flavored or 381 00:23:07,680 --> 00:23:11,480 Speaker 1: maybe even chocolate, those are options too. And the best part, 382 00:23:11,560 --> 00:23:13,639 Speaker 1: I know you're gonna love it, but if you don't, 383 00:23:13,720 --> 00:23:16,480 Speaker 1: Element is totally risk free, which means that if you 384 00:23:16,480 --> 00:23:21,240 Speaker 1: don't like it, they'll refund your order, no questions asked. 385 00:23:21,640 --> 00:23:25,600 Speaker 1: Head on over to drink Element dot com slash hurdle 386 00:23:25,800 --> 00:23:29,200 Speaker 1: to get your free sample pack today with any Element 387 00:23:29,280 --> 00:23:34,320 Speaker 1: purchase that includes their new Element Sparkling, which truly if 388 00:23:34,320 --> 00:23:36,280 Speaker 1: we want to talk about something that I cannot get 389 00:23:36,400 --> 00:23:41,440 Speaker 1: enough of, yeah, that that's definitely it. Anyway again, head 390 00:23:41,440 --> 00:23:44,119 Speaker 1: on over to get your free sample pack with any 391 00:23:44,200 --> 00:23:48,080 Speaker 1: Element purchase at drink Element dot com. That's drink l 392 00:23:48,280 --> 00:24:03,000 Speaker 1: m nt dot com slash hurdle specific, measurable, attainable, realistic, 393 00:24:03,160 --> 00:24:06,840 Speaker 1: or relevant, depending on what your vibe is and time bound. 394 00:24:06,920 --> 00:24:09,439 Speaker 1: This is a smart goal. It is certainly not the 395 00:24:09,440 --> 00:24:12,320 Speaker 1: first time I've talked about smart goals on the podcast, 396 00:24:12,440 --> 00:24:15,960 Speaker 1: and let me tell you they work. The more smart 397 00:24:16,280 --> 00:24:20,240 Speaker 1: that acronym. Your goal is the more likely you will 398 00:24:20,359 --> 00:24:23,720 Speaker 1: achieve it hard, stop playing and simple. And I say 399 00:24:23,720 --> 00:24:27,560 Speaker 1: that because the more specific you can get about what 400 00:24:27,760 --> 00:24:30,880 Speaker 1: it is that you want, the more dial in your 401 00:24:31,000 --> 00:24:35,560 Speaker 1: vision then becomes, and then the more able you are 402 00:24:35,800 --> 00:24:39,959 Speaker 1: to really feel and hold the space that is required 403 00:24:40,280 --> 00:24:43,600 Speaker 1: to chase the things that excite you. So earlier in 404 00:24:43,640 --> 00:24:46,399 Speaker 1: the podcast, I talked about my goal to feel better 405 00:24:46,520 --> 00:24:47,360 Speaker 1: in my body. 406 00:24:47,680 --> 00:24:50,880 Speaker 2: Now, candidly, that's not actually a really. 407 00:24:50,600 --> 00:24:55,920 Speaker 1: Smart goal, but there were many smart goals that were 408 00:24:56,119 --> 00:25:01,320 Speaker 1: included in the overall goal feeling better in my body. 409 00:25:01,840 --> 00:25:05,320 Speaker 1: So I really broke it down smart goals that were 410 00:25:05,320 --> 00:25:08,760 Speaker 1: a part of this framework. For me, drinking six glasses 411 00:25:08,800 --> 00:25:12,040 Speaker 1: of water a day. Now, why is that a smart goal? 412 00:25:12,359 --> 00:25:16,280 Speaker 1: Don't worry, I'll tell you it is specific. Six glasses 413 00:25:16,320 --> 00:25:20,600 Speaker 1: of water during a single day. It is measurable. I 414 00:25:20,680 --> 00:25:23,639 Speaker 1: just gave some numbers attainable. This is something I do 415 00:25:23,720 --> 00:25:26,919 Speaker 1: want to touch on because for someone who maybe is 416 00:25:27,080 --> 00:25:32,520 Speaker 1: already great at drinking water regularly, six might not feel 417 00:25:32,600 --> 00:25:35,879 Speaker 1: super overwhelming and it will feel very doable. But if 418 00:25:35,920 --> 00:25:38,240 Speaker 1: you're the kind of person that's used to drinking one 419 00:25:38,320 --> 00:25:40,800 Speaker 1: or two glasses of water a day, and then you 420 00:25:41,080 --> 00:25:45,679 Speaker 1: shift immediately to set this aspirational goal at six, it 421 00:25:45,800 --> 00:25:49,040 Speaker 1: might not really be meeting yourself with where you're at. 422 00:25:49,320 --> 00:25:54,840 Speaker 1: And that's so important again, honesty. The best policy so 423 00:25:55,520 --> 00:26:00,000 Speaker 1: attainable for me at the time. Six was attainable, relevant, realistic. 424 00:26:00,200 --> 00:26:03,840 Speaker 1: It was certainly relevant and realistic to that broader goal 425 00:26:04,119 --> 00:26:07,159 Speaker 1: of feeling better in my body, knowing the benefits of 426 00:26:07,240 --> 00:26:10,480 Speaker 1: drinking water, knowing that it could help me in so 427 00:26:10,640 --> 00:26:13,679 Speaker 1: many of the things that I was after, from mental 428 00:26:13,720 --> 00:26:18,639 Speaker 1: clarity and feeling better with my skin, to also working 429 00:26:18,640 --> 00:26:22,400 Speaker 1: well for my digestion, so many perks to being well hydrated. 430 00:26:22,440 --> 00:26:25,640 Speaker 1: I don't have to tell you, I'm sure that you know. So, Yes, 431 00:26:25,960 --> 00:26:29,040 Speaker 1: it was realistic and relevant to my broader goal. And 432 00:26:29,080 --> 00:26:31,760 Speaker 1: then time doound. This was a habit goal. It meant 433 00:26:31,800 --> 00:26:33,879 Speaker 1: that I was going to do it every day. But yes, 434 00:26:34,200 --> 00:26:37,520 Speaker 1: all of those things considered drinking six glasses of water 435 00:26:37,600 --> 00:26:40,119 Speaker 1: a day as a part of that broader goal to 436 00:26:40,200 --> 00:26:44,960 Speaker 1: feel better in my body certainly a smart goal. Let's 437 00:26:44,960 --> 00:26:48,399 Speaker 1: give another example. Say you want to be able to 438 00:26:48,440 --> 00:26:51,760 Speaker 1: do a pull up. Okay, not an easy thing, not 439 00:26:52,000 --> 00:26:56,320 Speaker 1: an easy thing at all. The framing of that isn't 440 00:26:56,440 --> 00:26:59,359 Speaker 1: exactly smart, so let's talk about how we can make 441 00:26:59,400 --> 00:27:02,320 Speaker 1: it a smart goal. Okay, you want to achieve a 442 00:27:02,320 --> 00:27:05,399 Speaker 1: pull up. What's the timeframe that you're giving yourself to 443 00:27:05,440 --> 00:27:08,880 Speaker 1: do this goal? Say you want to achieve a pull 444 00:27:08,960 --> 00:27:12,840 Speaker 1: up within four months, and you are someone who is 445 00:27:13,000 --> 00:27:17,479 Speaker 1: already doing regular strength training. I would say that's an 446 00:27:17,520 --> 00:27:21,639 Speaker 1: achievable goal. Knowing that you have health is one of 447 00:27:21,720 --> 00:27:24,840 Speaker 1: your core values. It's specific. You want to achieve one 448 00:27:24,920 --> 00:27:29,159 Speaker 1: pull up, It is measurable one. It is attainable for 449 00:27:29,240 --> 00:27:33,919 Speaker 1: someone who has a regular strength conditioning practice already realistic Again, 450 00:27:34,280 --> 00:27:36,160 Speaker 1: and then time bound, you want to do it within 451 00:27:36,160 --> 00:27:37,560 Speaker 1: a four month period. 452 00:27:37,960 --> 00:27:40,040 Speaker 2: So that goal I want to be able to do 453 00:27:40,080 --> 00:27:40,760 Speaker 2: a pull up. 454 00:27:41,119 --> 00:27:45,160 Speaker 1: Just got a little bit more tangible when you gave 455 00:27:45,200 --> 00:27:47,920 Speaker 1: it a deadline and you got honest about where you're 456 00:27:47,960 --> 00:27:51,159 Speaker 1: at and where you want to be. I cannot stress 457 00:27:51,200 --> 00:27:56,920 Speaker 1: this enough. There is absolutely nothing wrong with meeting yourself. 458 00:27:56,480 --> 00:27:58,840 Speaker 2: With where you're at. In fact, meeting. 459 00:27:58,560 --> 00:28:02,000 Speaker 1: Yourself with where you're at is going to be the 460 00:28:02,040 --> 00:28:05,560 Speaker 1: thing that helps you achieve the goals that you're after. 461 00:28:05,800 --> 00:28:10,200 Speaker 1: Right by being honest with yourself, that's the foundation that 462 00:28:10,280 --> 00:28:16,320 Speaker 1: you need to level up period hard stop. So, for instance, 463 00:28:16,600 --> 00:28:20,520 Speaker 1: if someone wants to run a ten minute mile, but 464 00:28:20,720 --> 00:28:23,760 Speaker 1: right now they're in a run walk phase of life. 465 00:28:24,200 --> 00:28:26,639 Speaker 1: That's okay, right, You can be both. 466 00:28:26,960 --> 00:28:27,480 Speaker 2: You can be. 467 00:28:27,480 --> 00:28:30,240 Speaker 1: Someone who ultimately wants to run a ten minute mile 468 00:28:30,680 --> 00:28:34,040 Speaker 1: and you can be someone who's currently run walking something 469 00:28:34,119 --> 00:28:39,880 Speaker 1: closer to twenty minutes. Both are fine, But being honest 470 00:28:39,880 --> 00:28:42,560 Speaker 1: with yourself about where you're at is going to be 471 00:28:42,600 --> 00:28:47,479 Speaker 1: the thing that prevents you from getting disappointed and also 472 00:28:47,600 --> 00:28:50,800 Speaker 1: helps you get to where you want to be. So 473 00:28:51,440 --> 00:28:54,320 Speaker 1: if you have this goal eventually to run a ten 474 00:28:54,320 --> 00:28:57,680 Speaker 1: minute mile, then you can be honest with yourself about 475 00:28:57,760 --> 00:29:01,640 Speaker 1: when might be a realistic time period for you to 476 00:29:01,680 --> 00:29:04,680 Speaker 1: achieve that in a safe and healthy way. Let me 477 00:29:04,840 --> 00:29:07,520 Speaker 1: also say in all of this goal setting talk that 478 00:29:07,640 --> 00:29:10,720 Speaker 1: if you are looking to do anything that would really 479 00:29:10,760 --> 00:29:15,280 Speaker 1: be overhauling your current wellness strategies or really like making 480 00:29:15,320 --> 00:29:18,880 Speaker 1: a huge shift within your finances talking about home ownership whatnot, 481 00:29:19,320 --> 00:29:22,520 Speaker 1: make sure that you're talking to someone that's an expert 482 00:29:22,520 --> 00:29:25,000 Speaker 1: in this field. Right, I can sit here and give 483 00:29:25,040 --> 00:29:28,720 Speaker 1: you advice and list off my credentials being a certified 484 00:29:28,760 --> 00:29:31,040 Speaker 1: professional coach, which you can like into a life coach, 485 00:29:31,040 --> 00:29:34,200 Speaker 1: a certified trainer, a certified run coach, a certified Level 486 00:29:34,200 --> 00:29:35,560 Speaker 1: one precision nutrition. 487 00:29:35,320 --> 00:29:36,480 Speaker 2: Coach, all of these things. 488 00:29:36,640 --> 00:29:39,680 Speaker 1: I have all these credentials, but I'm sitting behind a microphone, 489 00:29:39,680 --> 00:29:41,320 Speaker 1: and as much as it might feel like you and 490 00:29:41,360 --> 00:29:43,880 Speaker 1: I are having a singular conversation. 491 00:29:43,840 --> 00:29:45,719 Speaker 2: I'm not getting your side of the story. 492 00:29:46,000 --> 00:29:49,200 Speaker 1: So make sure that whatever it is that your goals are, 493 00:29:49,560 --> 00:29:51,720 Speaker 1: you are talking to an expert that can help you 494 00:29:51,760 --> 00:29:54,280 Speaker 1: get to where you want to be, knowing that there's 495 00:29:54,320 --> 00:29:57,560 Speaker 1: no weakness in that. In fact, the smartest people not 496 00:29:57,680 --> 00:30:00,680 Speaker 1: only ask for help, but use some poor and have 497 00:30:00,720 --> 00:30:04,200 Speaker 1: accountability partners along the way. Now back to that ten 498 00:30:04,200 --> 00:30:07,680 Speaker 1: minute mile. Okay, you're run walking twenty minutes right now. 499 00:30:07,960 --> 00:30:09,440 Speaker 1: That is so impressive. 500 00:30:09,560 --> 00:30:11,960 Speaker 2: So maybe by a month from. 501 00:30:11,880 --> 00:30:15,760 Speaker 1: Now, you're increasing the ratio of running to walking so 502 00:30:15,960 --> 00:30:20,479 Speaker 1: much so that within two months you're running something like 503 00:30:20,520 --> 00:30:25,040 Speaker 1: a sixteen minute mile, and then you're progressing over time, 504 00:30:25,200 --> 00:30:29,080 Speaker 1: setting the ultimate goal that within six months you want 505 00:30:29,120 --> 00:30:33,320 Speaker 1: to run a ten minute mile, ideally under the advice 506 00:30:33,480 --> 00:30:37,120 Speaker 1: of some sort of a coach or a trainer. There 507 00:30:37,200 --> 00:30:40,920 Speaker 1: is no shame with meeting yourself with where you're at, 508 00:30:41,000 --> 00:30:43,920 Speaker 1: because when you do that, when you get really honest 509 00:30:44,200 --> 00:30:48,400 Speaker 1: about what is then you can set goals for where 510 00:30:48,440 --> 00:30:50,920 Speaker 1: you want to be and do it in a truly 511 00:30:51,280 --> 00:30:54,200 Speaker 1: smart way. The last thing that I want to touch 512 00:30:54,240 --> 00:30:56,680 Speaker 1: on in today's episode is how do you want to feel? 513 00:30:57,400 --> 00:31:03,280 Speaker 1: I'll be really transparent. I ignored the feeling questions a 514 00:31:03,320 --> 00:31:08,720 Speaker 1: lot until the last few years. I am so motivated 515 00:31:08,760 --> 00:31:12,640 Speaker 1: and driven by outcomes and numbers and things like that 516 00:31:12,640 --> 00:31:17,800 Speaker 1: that I wasn't being honest about how I was doing 517 00:31:18,080 --> 00:31:23,160 Speaker 1: along the way. And so when I get honest about 518 00:31:23,160 --> 00:31:27,040 Speaker 1: how I want to feel, that just like being upfront 519 00:31:27,080 --> 00:31:30,880 Speaker 1: about your values and your passions, really enables me to 520 00:31:30,960 --> 00:31:35,080 Speaker 1: go after things that are in alignment with where I'm at. 521 00:31:35,440 --> 00:31:38,640 Speaker 1: That word alignment, I know it can feel buzzy and 522 00:31:38,680 --> 00:31:41,640 Speaker 1: all sorts of funny and tingling and whatnot. What it 523 00:31:41,720 --> 00:31:44,680 Speaker 1: really means is that when you're in alignment, things feel 524 00:31:44,720 --> 00:31:45,760 Speaker 1: a little bit easier. 525 00:31:46,360 --> 00:31:47,160 Speaker 2: I remember that. 526 00:31:47,440 --> 00:31:50,040 Speaker 1: On one of the first episodes of the show, I 527 00:31:50,080 --> 00:31:53,520 Speaker 1: sat down with Stadie Lincoln. She's the founder of Bar three, 528 00:31:54,120 --> 00:31:57,720 Speaker 1: and she talked about her version of alignment being warrior 529 00:31:57,760 --> 00:32:01,240 Speaker 1: state when you're doing work and it doesn't necessarily feel 530 00:32:01,280 --> 00:32:03,520 Speaker 1: like work, although to others it might look like an 531 00:32:03,520 --> 00:32:06,680 Speaker 1: inconvenience because it is so in line with your passions 532 00:32:06,720 --> 00:32:11,640 Speaker 1: and your purpose. And to an extent, I try to 533 00:32:11,960 --> 00:32:16,720 Speaker 1: outline goals for myself that really fall into those categories, 534 00:32:16,800 --> 00:32:20,840 Speaker 1: that really fall into my passions, my purpose, my core values, 535 00:32:21,120 --> 00:32:25,440 Speaker 1: so that when I'm in the process, it feels good. 536 00:32:26,120 --> 00:32:29,440 Speaker 1: I can promise you that if you are setting goals 537 00:32:29,480 --> 00:32:34,240 Speaker 1: that align with your personal values and your passions, it 538 00:32:34,280 --> 00:32:38,760 Speaker 1: is going to feel good. And you deserve that. That's 539 00:32:38,760 --> 00:32:42,320 Speaker 1: it hard stop. You deserve to feel good. Life is 540 00:32:42,360 --> 00:32:45,640 Speaker 1: too short to be chasing outcomes that have nothing to 541 00:32:45,760 --> 00:32:49,440 Speaker 1: do with you. But it's understandable that sometimes we get 542 00:32:49,480 --> 00:32:53,479 Speaker 1: swept up and the excitement of someone else's dream. You 543 00:32:53,560 --> 00:32:56,280 Speaker 1: deserve to go after your dream. You deserve to go 544 00:32:56,320 --> 00:32:58,560 Speaker 1: after the things that light you up, that make you 545 00:32:58,640 --> 00:33:04,120 Speaker 1: feel excited, and then be honest with yourself if something 546 00:33:04,160 --> 00:33:07,800 Speaker 1: that you thought would feel good actually doesn't feel that 547 00:33:07,880 --> 00:33:08,400 Speaker 1: good at all. 548 00:33:09,200 --> 00:33:10,120 Speaker 2: I'll give an example. 549 00:33:10,440 --> 00:33:12,720 Speaker 1: A goal that I set a couple of years ago 550 00:33:13,120 --> 00:33:17,640 Speaker 1: because I wanted to read more often, was that I 551 00:33:17,720 --> 00:33:21,920 Speaker 1: would read ten pages a day. And what I found 552 00:33:22,040 --> 00:33:25,040 Speaker 1: in the execution of this goal was that I felt 553 00:33:25,040 --> 00:33:27,400 Speaker 1: like I was bad at it. In fact, I felt 554 00:33:27,440 --> 00:33:29,680 Speaker 1: like if I was leaving it to the end of 555 00:33:29,720 --> 00:33:30,080 Speaker 1: the day. 556 00:33:30,360 --> 00:33:31,640 Speaker 2: I was doing something wrong. 557 00:33:31,960 --> 00:33:34,400 Speaker 1: I dreaded sitting down with a book in this manner, 558 00:33:34,440 --> 00:33:37,360 Speaker 1: and I realized that it wasn't something that made me 559 00:33:37,600 --> 00:33:41,400 Speaker 1: feel awesome. Now that didn't mean that I abandoned reading 560 00:33:41,480 --> 00:33:45,960 Speaker 1: all together. I just reframed what I wanted to do 561 00:33:46,160 --> 00:33:49,959 Speaker 1: with this goal. The goal was to read more. It 562 00:33:50,000 --> 00:33:53,160 Speaker 1: didn't need to be read ten pages a day. It 563 00:33:53,200 --> 00:33:55,920 Speaker 1: was just something that I believe. At one point or another, 564 00:33:56,120 --> 00:33:58,560 Speaker 1: I saw that someone else was doing, and so I said, 565 00:33:58,720 --> 00:34:01,400 Speaker 1: why not try it? And in trying it, I realized 566 00:34:01,440 --> 00:34:05,040 Speaker 1: it wasn't for me. What is for me was bringing 567 00:34:05,120 --> 00:34:07,720 Speaker 1: reading into my life at other times throughout the day 568 00:34:07,720 --> 00:34:10,120 Speaker 1: that served me. If I'm sitting at my desk and 569 00:34:10,160 --> 00:34:13,120 Speaker 1: I'm overwhelmed by a project and feel frustrated, you know 570 00:34:13,160 --> 00:34:16,040 Speaker 1: what's really great not only go take a walk around 571 00:34:16,080 --> 00:34:18,799 Speaker 1: the block, but maybe go upstairs to the roof for 572 00:34:18,880 --> 00:34:20,919 Speaker 1: twenty minutes and just sit down and read. 573 00:34:21,560 --> 00:34:22,720 Speaker 2: Just sit down and plug. 574 00:34:23,320 --> 00:34:26,960 Speaker 1: Or perhaps on the mornings where I'm having a rest day, 575 00:34:27,160 --> 00:34:30,960 Speaker 1: or perhaps it's a nice slow Sunday, those days, great 576 00:34:31,040 --> 00:34:33,920 Speaker 1: opportunity to sit on the couch and read for thirty minutes. 577 00:34:34,520 --> 00:34:39,120 Speaker 1: Previous to this, I viewed reading as a chore, and 578 00:34:39,800 --> 00:34:43,560 Speaker 1: now I view it as an opportunity, and that reframe 579 00:34:44,040 --> 00:34:48,239 Speaker 1: was really really powerful for me, again understanding that just 580 00:34:48,320 --> 00:34:51,839 Speaker 1: because someone else thrives reading ten pages a day and 581 00:34:51,960 --> 00:34:53,000 Speaker 1: I don't. 582 00:34:53,040 --> 00:34:55,280 Speaker 2: That doesn't make me any lesser. 583 00:34:56,080 --> 00:35:01,520 Speaker 1: Set goals and execute goals that make you feel good. 584 00:35:02,000 --> 00:35:05,279 Speaker 1: That doesn't mean that the work won't be hard, that 585 00:35:05,400 --> 00:35:08,200 Speaker 1: doesn't mean that there aren't going to be hurdles along 586 00:35:08,239 --> 00:35:11,480 Speaker 1: the way. But what it does mean is that you 587 00:35:11,880 --> 00:35:15,440 Speaker 1: get to enjoy the process, and that's really what it's 588 00:35:15,440 --> 00:35:18,840 Speaker 1: all about. We want to do things and execute on 589 00:35:18,960 --> 00:35:22,239 Speaker 1: things that make us feel like the best versions of ourselves. 590 00:35:22,640 --> 00:35:25,640 Speaker 1: At least that's what I'm after, and so you owe 591 00:35:25,680 --> 00:35:28,600 Speaker 1: it to yourself to enjoy the process and have some 592 00:35:28,640 --> 00:35:31,600 Speaker 1: fun along the way. I covered a lot in here, 593 00:35:31,760 --> 00:35:32,479 Speaker 1: and I hope that. 594 00:35:32,400 --> 00:35:33,120 Speaker 2: It was helpful. 595 00:35:33,400 --> 00:35:36,840 Speaker 1: I would love your listener questions on this, especially because 596 00:35:36,880 --> 00:35:40,680 Speaker 1: I will be continuing this series over the next few months. 597 00:35:40,719 --> 00:35:44,279 Speaker 1: So with that said, the link is in the show 598 00:35:44,320 --> 00:35:46,960 Speaker 1: notes to leave me a voice message, get to me, 599 00:35:47,400 --> 00:35:49,800 Speaker 1: or a feel free to DM me if that's easier. 600 00:35:49,840 --> 00:35:53,120 Speaker 1: Over at Emily a Body, I'm excited about this series. 601 00:35:53,200 --> 00:35:56,120 Speaker 1: I feel like I've really homed in on what works 602 00:35:56,160 --> 00:35:58,400 Speaker 1: for me, and who knows, maybe at the end of 603 00:35:58,440 --> 00:36:00,480 Speaker 1: this if there are enough questions, I'll do a. 604 00:36:00,440 --> 00:36:03,080 Speaker 2: Special listener Questions episode. 605 00:36:02,680 --> 00:36:06,280 Speaker 1: On goal setting and going after the things that really 606 00:36:06,520 --> 00:36:08,360 Speaker 1: light you on fire. 607 00:36:08,960 --> 00:36:11,520 Speaker 2: Again, tag me over on social if you like this 608 00:36:11,600 --> 00:36:12,080 Speaker 2: kind of stuff. 609 00:36:12,080 --> 00:36:15,520 Speaker 1: I'm over at Emily's Body and also at Hurdle Podcast 610 00:36:16,040 --> 00:36:17,920 Speaker 1: another Hurdle conquered. 611 00:36:18,480 --> 00:36:19,520 Speaker 2: Catch you guys next time.