PART 1: MOMENTUM BUILDERS

The first step is to write down your biggest wins & struggles from the past 90-days to help you build Momentum for completing the rest of this page 💪

Remember, you can't have wins without struggles - it's part of the game. No win is too small either, so please ensure to write down your wins below.

We recommend breaking these up into the 3 'P's' too; Physical, Personal & Professional areas in your life. But if you only want to write down a win in one areas for now, that's cool too!

WINS

STRUGGLES & SOLUTIONS

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PART 2: 90-DAY GOALS

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The next step is getting clear on the outcomes you want to achieve over the next 90-days. If you already have goals for this year, the 90-day goals act like a 'chunk' of those annual goals because the 90-day goal should move you closer to your overall goal.

So, what is it that you really want to achieve in the areas of physical, professional & personal goals?

Below it walks you through how to set goals in each area with examples. However, if you only feel like setting physical goals right now, that's ok too!

Your Goal Filter:

The last point when it comes to goal setting is to filter it through our goals filter to make sure you're on the right track. Ensure your goals you've set 'tick the box' for each segment of the graphic below:

- SPECIFIC: Is the goal specific & measurable so you can ensure progress towards it

- MEANINGFUL: Is the goal TRULY meaningful to you? It should be. The 'why' behind each goal you set helps massively here

- ACTION: What are the action steps/commitments you need to do in order to hit your goal?

- REWARD: Something we are terrible for as humans is rewarding ourselves! So, what will you do to celebrate your goals at the end of the 90-days? This could be something simple like a date night, a night away or something you reward yourself with!

- TIME: Is there deadlines to certain goals? Is there realistic time frames attached to them? Do certain action steps need to be done by certain dates? Example: If you were booking a family holiday for a personal goal, you might need to have it booked by 'X' date.

A: PHYSICAL 90-DAY GOAL

STEP 1: WRITE DOWN YOUR PHYSICAL 90-DAY GOAL

Physical goals are usually two fold; body composition [fat loss etc.] and fitness [challenging your body, taking part in fitness events etc.] so factor this in when setting your physical goal.

Maybe you’re planning on getting in best shape of your life for your wedding OR just because you want to!

Maybe you have a summer holiday coming up and you want to feel lean and confident in your swimwear on the beach.

You might have joined a running club or signed up for a Fitness event and want to get fit and strong.

Or maybe you need to lose a body fat for health reasons or just to feel more confident.

Take a few minutes to think about your physical goal(s) and write down your big goal.

Make sure you think bigger than “lose some weight & tone up”. This should be a goal that will have a big positive impact on your life if you achieve it, be specific!

Example: I want to lose 5-6kg of body fat and tone up so I can look and feel good in my skin for my holiday this summer.

I want to take part in the next Doc Fitness Games so I want to be fitter for that by increasing my cardio fitness.

STEP 2: YOUR 'WHY'

Now we know what your goal(s) are the next step goes a little deeper - why do you want to achieve this goal and why is it important to you?

Darren Hardy, author of 'The Compound Effect' explains the importance of this pretty well;

"Forget about willpower. It’s time for why-power. Your choices are only meaningful when you connect them to your desires and dreams.

You’ve got to want something, and know why you want it, or you’ll end up giving up too easily.”

Understanding your why makes it easier to stay on track when motivation is lacking (which will inevitably happen at times).

Take a few minutes to think about and write down why you want to achieve your goal.

Explain how achieving this goal will make you feel and what positive impact it will have on your life.

Example: This is the trip of a lifetime so I want to make the most of it and create some awesome memories. Feeling confident in my own skin instead of feeling self-conscious will help with this massively, I've always been the one wearing a shirt around the pool and I don't want that to be me anymore.

STEP 3: YOUR COMMITMENT TO YOURSELF

You have built out the big picture but now it's time to scale it back to some actionable steps/habits you can implement over the coming weeks to hit your goals.

This is an important step because:

”Success is earned in the moment to moment decisions that in themselves make no visible difference whatsoever, but the accumulated compounding effect is profound.”

In other words - doing the little, unglamorous things consistently overtime is vital to your success.

There's no magic pill, nothing that you can do in isolation on a single day that will make a visible difference but if you get the basics right consistently week after week your results will be dramatic.

Take a few minutes to write out your action steps that you will commit to over the coming 90-days.

Here's a clue, for most people, these steps should include some of the fundamentals we do here at Doc Fitness.

- Train x2-3 per week

- Make smart food choices, track your calorie and protein intake,

- Get good quality sleep

- Increase your daily step count and so on.

Example: Over the next 90 days I will train at Doc Fitness 2-3 times per week, make a plan with my coach to set up fat loss targets and track those and make sure I get at least 7-8 hours sleep every night.

STEP 3: YOUR COMMITMENT TO YOURSELF

Following the same structure you did earlier - what action steps need to get done in order to work towards this professional goal(s) you have set?

Take a few minutes to write out your action steps that you will commit to over the coming weeks.

Example: I will set aside three 30-60minute study blocks per week for my course on Tue/Thurs/Saturdays at X time.

STEP 3: YOUR COMMITMENT TO YOURSELF

Following the same structure you did earlier - what action steps need to get done in order to work towards this personal goal(s) you have set?

Take a few minutes to write out your action steps that you will commit to over the coming weeks.

Example: I will contact X friends to see when they are available and schedule it in my calendar for a coffee meet up to start with. At the end of the month, I will organise a group hike to get outdoors and if they cannot make it, I'll still get one solo one done for my own wellbeing. The plan is to meet with friends at least twice per month over the coming 90-days but I have to commit to organising this for it to happen.