How To Set SMART Goals!

Smart Goals.

When beginning your heroic journey, we encourage you to focus on “Winning In the Mind.” Part of this process involves believing you are the architect of your own future. Another part of this process involves having clear targets or goals, so that, we are aiming in the right direction.

When establishing these goals it is also great to run these goals through the SMART-P process as follows:

How to Establish a “S.M.A.R.T. – P.” Goal

S- Specific





Specific: Your goal MUST be clear.

What: What do I want to accomplish?

Why: Specific reasons, purpose, or benefits of accomplishing the goal.

Who: Who is involved?

Where: Identify a location.

Which: Identify requirements and constraints.

Measureable:You MUST be able to track your progress, and measure the level of success. Your goal needs to answer questions such as:

How much?

How many?

How will I know when it is accomplished?

Attainable: Increasing your capacity to lift 100 pounds more on an individual exercise, gaining 30 pounds of muscle, or losing 30 pounds of fat in 100 days may not be attainable. Adding 100 pounds to a combination of 3 exercises, adding 5 pounds of muscle, or losing 12 pounds of fat is.

You must set an attainable goal: a goal you can realistically accomplish in the given time frame.

Relevant:Your goal has to matter in relation to your overall life. You don’t want to get to the end of this journey, accomplish your goal, and say, “That was good, but this accomplishment hasn’t impacted my life in a major way.”

We want IMPACT!

A relevant goal should answer yes to these questions:

Does this seem worthwhile?

Will the impact positively affect me, and those around me?

Is this the right time to pursue this specific goal?

Time-bound: You must set your goal within a time frame. This will prevent your goal from being overtaken by day-to-day crises that happen to us all.

If you DON’T put time constraints on your goal, the time to accomplish it will expand indefinitely.

Parkinson’s Law: Work expands so as to fill the time available for its completion.

Positively Stated: Your goal needs to be stated using positive language. As the old adage goes, “You can’t say don’t look at a pink elephant and not see a pink elephant.” 

So, how would this look when actually putting pen to paper?

If you really think about it, the things we encourage you to focus on setting goals on are in the area of Energy/Life Force. This is considered by many top researchers to be the most important virtue for optimization. As Brian Johnson puts it, this virtue is best achieved by Wisdom + Self Mastery/Discipline on the Fundamentals.

The fundamentals are another way of saying focus on your Bioenergetics checklist!

1. Food: 
Take a deep dive into the integration of food along with other aspects of the Bioenergetics checklist by signing up for the “21 Day Metabolic Reboot.” You can also sign up for our 40 Nutrition Lessons over 40 days or refresh your knowledge by visiting our website “40 Nutrition Lessons”.

Here’s a summary of some of the basics from the lessons:
   A. Focus on high-quality, mostly fresh whole foods (preferably organic).
   B. Consume 1 gram of quality protein per pound of ideal body weight.
   C. Opt for low glycemic carbohydrates like vegetables, yams, and berries.
   D. Avoid processed foods, vegetable oils, sugar, and alcohol.

2. Water:
Aim to drink at least half your body weight in ounces of water each day, preferably structured water.

3. Breath:
   A. Be aware of your breath. Breathe through your nose and initiate breaths from your diaphragm. Avoid holding your breath under stress.
   B. Practice purposeful breathwork daily to enhance mindfulness and relaxation.
   C. Challenge yourself with exercises that make you “out of breath.”

4. Exercise/Movement:
This subject is covered in much more detail in our emails and blog posts.

5. Sleep: 
Prioritize quality sleep by aiming for 7-9 hours each night.

6. Sun: 
Embrace natural circadian rhythms and expose yourself to sunlight daily. Additionally, consider incorporating infrared sauna sessions 1-3 times per week.

7. Grounding: Spend time walking barefoot on the grass every day to connect with the Earth’s energy.

Discover the power of PEMF (Pulsed Electromagnetic Field) therapy, as explained in Bryant Meyers’ book “PEMF the 5th Element.” It can greatly enhance all the areas we’ve discussed.

First, we need to establish the fact that this is actually important to us and worthwhile to our own personal journey. Here is a video that will walk you the process. Our goal is to help you not just survive but thrive!