Speaker 1: I'm Sam Wood, and this is your motivational moment for
Speaker 1: this week, and we're going to talk goal setting for
Speaker 1: the last quarter of the year. I thought I'd talked
Speaker 1: to you about this as I was having a little
Speaker 1: scroll on my phone the other day and it popped up,
Speaker 1: I think, on my Instagram feed one hundred days till
Speaker 1: twenty twenty three, and I was like, oh my god.
Speaker 1: It always sort of catches you off guard. You see
Speaker 1: it's getting down to a two figure number, and you go, right,
Speaker 1: it's close, it's here, So what am I going to
Speaker 1: do now? The reality is, I believe it's probably the
Speaker 1: hardest quarter to stay motivated from a goal setting perspective.
Speaker 1: I know it's getting warmer, and no summer's around the corner.
Speaker 1: I think for the next month or two it's not
Speaker 1: too bad, but then it gets hard. Christmas parties, lots
Speaker 1: of structure, school holidays, lots of festivities, lots of celebration.
Speaker 1: So you can truly at this time of year tell yourself,
Speaker 1: you know what, I'll worry about it next year. And
Speaker 1: I think that's what so many of us do. But
Speaker 1: as I've said in these little motivational moments throughout this year,
Speaker 1: there is still so much time left where you can
Speaker 1: make wonderful progress. And if you're one of these people
Speaker 1: that has already perhaps started telling yourself, I'm gonna worry
Speaker 1: about it next year, I'm gonna this year is kind
Speaker 1: of a write off already. It's all going to start
Speaker 1: next year. Don't because what you are doing is making
Speaker 1: next year so much bigger and harder than it has
Speaker 1: to be. If you lose your fitness levels, if you
Speaker 1: lose your strength gains, if you start to drop or
Speaker 1: forget or lose those good habits that have built you
Speaker 1: up throughout the year, it is going to make the
Speaker 1: beginning of next year, irrespective whether you tell yourself you're
Speaker 1: going to do it or not, so much harder than
Speaker 1: it has to be. So the key is to be
Speaker 1: realistic about what you want to achieve between now and
Speaker 1: the end of the year. Doesn't mean that December has
Speaker 1: to be your best month. It's not like every month
Speaker 1: gets better. December could be a break even month, and
Speaker 1: that could absolutely be a win. You can still make
Speaker 1: some wonderful progress and wonderful gains in October and November,
Speaker 1: and then late in December you can start to plan
Speaker 1: for next year, But don't start planning for it now.
Speaker 1: As I always say, work in a twenty eight day block.
Speaker 1: Don't even look to the end of the year yet,
Speaker 1: start focusing on October. Great mat some wonderful progress in
Speaker 1: whatever your particular goal might be for October, then November,
Speaker 1: then December. As I said, it's a bit like my
Speaker 1: psychology when I'm away on holiday. If I can break
Speaker 1: even when I'm on holiday by walking lots and exploring
Speaker 1: and eating okay and not completely dropping the ball, that's
Speaker 1: a win. That's a huge tick to me. That's a
Speaker 1: gain even though I've leveled out. And I believe if
Speaker 1: you do that during the holiday period of December, that's
Speaker 1: a pretty good attitude or a pretty good psychology to
Speaker 1: take into it. So, first of all, if you've started
Speaker 1: telling yourself I'm going to do it in twenty twenty three,
Speaker 1: you need to scrap that attitude. Second of all, you're
Speaker 1: not going to worry about November or December yet. You're
Speaker 1: just going to set yourself a little goal of where
Speaker 1: you want to be and be specific as you can
Speaker 1: by the end of October, and then you're going to
Speaker 1: do the same in November, and then when December rolls around,
Speaker 1: and we all know it rolls around really quickly, and
Speaker 1: you do lose your structure, and there's lots of temptations
Speaker 1: being thrown your way. You're going to come up with
Speaker 1: a plan that is a break even plan for December.
Speaker 1: So October we make gains, November we make gains, December
Speaker 1: we break even, and we get to the start of
Speaker 1: twenty twenty three instead of being behind, but with a headstart.
Speaker 1: So to break it right down, your task for this
Speaker 1: week is to work out what that twenty eight day
Speaker 1: October block looks like. How many workouts per week you're
Speaker 1: going to commit to. What is your good eating not
Speaker 1: perfect but good eating going to look like. Do you
Speaker 1: have a hydration goal, do you have a sleep goal?
Speaker 1: Do you have a step goal? What are the bad
Speaker 1: habits or the things that you feel like they're continually
Speaker 1: pulling you back that you need to address that You
Speaker 1: need to perhaps have a really strong, hard look at,
Speaker 1: write it all down, be as specific as possible, and
Speaker 1: have your October plan sorted