These are the three worst goals for your health and fitness that you should avoid.

A powerful formula is essential to reach your fitness and health goals. This article will help you organize and cover three key strategies to transform ‘bad’ goals for fitness into ‘good ones.

What are your fitness goals exactly?

This question is the starting point for any effort to “get in form.”

This is an easy question.

You can list how many pounds you would like to lose, the size of your pants, the weight you wish to lift, and the date you will need to be photo-ready.

This is how most people set themselves up for success with their fitness goals. But is this the right way to do it?

Most often, no.

We spend a lot of time helping our clients set and define the right goals.

If you are clear about your goals, you can create a simple, elegant, inspiring blueprint. You now know how to develop the skills you need to achieve your desired body.

Setting goals is the key to achieving your goals. If you set goals correctly, you will feel prepared, willing, and capable of making your dreams come true.

You need to know what goals are to get lost. Confused. Overwhelmed and overwhelmed by “shoulds.” Get distracted by worrying and wondering or by irrelevant details. It’s possible to achieve success with unclear or poor goals.

It is possible to master the art of goal setting.

During the early stages of the development of our PN Coaching program, it became clear that it was not enough to talk about the types of goals that work and those that don’t.

We needed a method our coaches (and Certification grads!) could use to help clients. It was simple to grasp and easy to implement.

We wanted a formula that could be used to achieve any outcome, from weight loss to lowering cholesterol to feeling happy about your life.

This formula is what I will present today.

Continue reading to learn three key ways to transform your “bad” fitness goals into something “good.”

Step 1:Turn “outcome goals” into “behavior goals.”

When someone asks about their fitness goals, they generally start with what they want.

• I want to lose 20 pounds.
• I desire a thin, ripped appearance.
• I want to binge less often.
• I want to deadlift twice my body weight.

These are the goals that we set for the end of the process.

It’s okay to want things. Talking about what you want. Or thinking about the future.

We can’t just stop there.

More is needed to want things. Even if you truly, deeply desire them.

Because: We can’t always control the outcome.

Environmental factors can have an impact on the outcome of your life. Like:

• It’s a crazy job.
• You get sick with your kid.
• The gym will be closed for renovation.
• Help is needed for a mom suffering from dementia.
• Exams are required at school.

Physical objects also influence them. Like:

• Hormones can get out of control.
• A chronic illness is something you have. You have a chronic disease.
• You’re stressed.
• You travel a lot.
• You’re getting older.
• Sleeping problems are a problem.
• Your ankle is swollen, or your knee is arthritic.
• Slow eating can help you pay more attention to how you eat. This means that you can make better food choices over time.
• Slow eating can help you eat less but still feel full. This helps reduce bloating as you chew and digest your food more efficiently, another benefit of Project Flat Stomach.
• “Would it be possible to practice the first step of slow eating and keep track of whether you do?”
• Slow eating helps people eat less and is an excellent way to lose weight.
• Both behavior and outcome goals can be tracked. However, behavior goals are more effective because they give you something to accomplish daily.
• How can you create powerful behavior goals for today?

1. 1. Write down the outcome you desire. Do not overthink it. Name the thing you most want right now.
   2. List the skills that you believe you will need to achieve this outcome. Focus on the foundational skills if you are starting. These foundational skills will make it possible to do everything else. You need to be able to use a calendar to manage your time.
   3. Write down one or more behaviors you can do today to help improve each skill. This can be as simple as walking to the gym or packing your bag for tomorrow.
   4. Be consistent with your behavior today, tomorrow, and the next day. Remember that if you fail to follow through on a given day, don’t let that stop you. Every day is a fresh start.

• Do you want to turn outcomes into skills and behaviors into skills? This cheat sheet will help you.

Step 2

Transform “avoidable goals” into “approach objectives.”

• Stop drinking soda.
• Stop eating junk food.
• Stop smoking.
• These “Avoid” goals are simple and easy to understand. Is there anything more straightforward than “don’t”
• This is logical. This is logical.
• Psychologically, however, “avoid” goals can be counterproductive.
• You can’t stop doing something if you tell yourself that.
• As you can see, no one likes to be told what to do. It’s called resistance and is completely normal. When someone, even yourself, argues for change, your natural reaction will be to oppose it.
• Even worse, if your goal is to stop doing something, then even the slightest mistake can be considered a failure. If you miss one, you are “off the wagon,” and everything is berserk.
• Avoidance goals require a lot of psychological work. These goals consume a lot of mental and emotional energy and real estate. You can only think about what you shouldn’t do or should do… but still want to do… but aren’t allowed to.
• We help clients transform “avoidable” goals into “approachable” goals.
• Approach goals lead you to something desirable and quietly pull you away from something you want to avoid.
• The “Approach” goals are also focused on feeling good. It’s about doing good for ourselves.
• These are just a few examples of how “avoid” goals can be transformed into “approach.” It is important to note that approach goals focus on adding and enjoying the “good stuff” rather than avoiding or taking away the “bad stuff.”

1. 1. Write down the “bad” habits you would like to stop. This is easy. This is the behavior that you nag yourself about.
   2. You can write down one or more “good” habits that you can replace with bad practices. Make the “good” habits relevant to the situation. Take a break from work if you smoke.
   3. To support your new “good” habit, write down an approach goal you can achieve today. You can start small if you wish. You might take a tea break today or bring your fresh tea stash to work today so it’s ready tomorrow.
   4. This “approach” goal can be beneficial to you. Think of all the benefits that a tea break can bring to you: antioxidants, tea tasting, tea making, a chance to meet up with your coworker, a chance to have a cup of tea together, and you’ll be smelling like vanilla rooibos or jasmine instead of cigarette smoke.
   5. Keep trying until you find what works. To find the best approach for you, there are many options. Once you have found one that is right for you, make it a habit to practice it every single day.

Step 3

Transform “performance goals” to “mastery goals.”

• These goals can be compared to outcome goals. They are often associated with external validation, such as wanting to win a competition for fans or get good grades from teachers.
• Performance goals are similar to outcome goals. They can be affected by external factors.
  • On the day of a marathon, it could rain and be windy. You cannot control it, but it could affect your time.
  • A head cold, stomach upset, or mega-period cramps could all be possible on the day of a powerlifting competition. You might not be able to set a personal record or perform well.
  • A bodybuilding competition could see you in peak form. Your opponent might be in better shape.
• Performance goals are fun for a time. These goals can help you push yourself to your limits.
• It can be very demotivating not to achieve the performance standard. You may feel like you have failed if you fail to achieve the performance standard (regardless if it makes sense).
• Performance goals are a way to put our happiness or satisfaction in the hands and control of another person or entity. A coach is a good example. They are being able to beat a competitor and match an arbitrary number. A lot of social media “likes”—a gold star.
• Because we are always looking at the other side of the fence, we always feel we need to be more accomplished.
• Mastery is something different.
  • Mastery is the ability to improve each day on a skill. You don’t want to become a black belt as quickly as possible. You expect to progress, but only a little at each step.
  • Mastery is about the joy of learning and the intrinsic value of the process. External validation is irrelevant when you are focused on the activity’s enjoyment.
  • Mastery is satisfying because regardless of what other people think or feel — even if you are judged poorly or outperformed — you can still feel satisfied with your progress.
• Mastery, in all its forms, is truly motivating.
• But wait! You’re thinking, “I’m an athlete.”
• Oder, maybe my clients are athletes. Performance goals are what define athletes.
• They may be competing. But they could be better at what they do every day.
• They train for years because they love the intrinsic joy of a growth mindset, learning every day, and making improvements. Mastery is the key to top performance.
• Mastery-oriented athletes cannot question the worth of activity or their performance after a disappointing season or play. They don’t consider themselves losers. They view losses as learning opportunities.
• Let’s now imagine a situation in which performance is unbeatable. Imagine an athlete winning everything and performing at their best. They need more competition. What do you train for if there is no one to beat? Mastery.
• This is an example of it in action.
• Many of you know I have worked for Georges St-Pierre, a former UFC champion. GSP dominated Dan Hardy for five rounds at UFC 111, New Jersey. The crowd was stunned by his dominance.
• The crowd missed Georges’ dissatisfaction. He refused to submit his opponent via armbar when given a chance, and the fight ended in a draw.
• What did he do next? He went backstage at midnight to work on his technique with his grappling coach.
• This is what mastery looks and feels like.
• Jahvid Best is another example. He is an elite NFL running back and recently retired to play football. He began competing as a sprinter. When asked about his goals for track and field, he replied that he wanted to master the sprinting technique.
• He didn’t speak about the winning competition. He should have mentioned his 100 m times. He talked about mastering his craft.

1. 1. Write down the desired outcome. This could be a performance goal. It could be obvious or more difficult. For example, “Damn, why do I focus on lifting more than my brother-in-law?”
   2. Write down your ideas about how to get inwardly focused on that goal. What does success look like if you remove external validation? What are you looking to master? What craft do you want to master?
   3. Consider which skills are necessary for mastery. It is about something other than a quicker time to a body that can produce faster times, higher jumps, smoother movement, or better decisions.
   4. To build these skills, write down a daily action that you can do every day for the next two weeks. Next, take that action. This is a great way to have fun and transform your workouts, meal plans, and other health-related routines. It’s about practical progress. It could even be a game.
   5. Keep track of your progress towards mastery. Your daily or weekly routine should incorporate your practices. Have fun tracking your progress. Give yourself a high-five for any improvement, no matter how small.

Why not set the right goals?

• Setting realistic goals will help you to set realistic expectations and break down large projects into manageable pieces. This enables you to avoid overwhelm and keeps you committed.
• When you set the right goals, you will feel empowered, accountable, and in control of your life. This is a great feeling. It is essential for sustainable change.
• Setting the right goals will help you to have a long-term view and inspiration that will “stick.” Instead of short-term fixes that eventually fail or frustrate, set long-term goals.
• Setting the right goals will increase your intrinsic motivation. These goals are meaningful to you and not about others’ standards or judgments.
• You can achieve your goals by taking action. Now. Real life. In your daily life. Because only action can bring about change in the end.

Next steps:

Precision Nutrition offers some advice.

Be honest about your goals.

• Many people have goals for their health and fitness. Consider your goals. If you wish, write them down.
• Sort them. Which ones are “outcomes goals,” “avoid goal,” and “performance objectives”?
• How long have they been with you? Are you happy with your progress? What are your strengths?

Take into account the skills that you will need to accomplish your goals.

• New outcomes need new skills. You probably need to gain the skills to do what you want. (Yet.)
• Think about the skills you will need and how you will build them.

Transform outcomes into actions.

• Once you have identified the skills that will help you achieve your goals, you can break them down into actions/behaviors you can use daily.

Instead of focusing on what to do, think about what to do.

• When possible, focus on the “good stuff,” defined as enjoyment, pleasures, abundance, learning, and growth.

Enjoy the journey.

• Find ways to enjoy the behavior you choose. You can experience the daily Zen of doing something for its own sake. You can refine, improve and be a master.