As some of you already know I am trying to get my goals list done and have worked on it and gave it some thought as well; probably not enough though. I do feel that I am being pushed more by Paul, which is a good thing because I need that extra push to get me thinking and motivated as well and the only way change will occur. I know I need to change and change is something that Paul is stressing as well. I have had other trainers and now that I look back at it I think I was babied a bit by them and probably why I didn’t see the results that I wanted. What I like about Paul and his company is that he is Real and it lays it out on the line for ya and he doesn’t let me slack a bit.( This is all good and what I need). I personally found that out on Friday at the gym. Then again that’s another story. 
I have no regrets in hiring Paul/ Chris. Like I said there way of training and thinking is what I need. With them I will see Real Results and hence his company’s name RealResults Fitness
As of now I am going to post a rough draft of my goals list.
As you can see there are some highlighted areas. The highlighted areas are Paul’s review of my goals that I originally made to him and it has given me some thought that I really need to process. Once I get the revision done I will then post it and create a new page on top labeled goals. (Tuesdays Goal)
In the meantime I am starting them and will be working hard on achieving them and doing the revise as well.
So here they are:
Goals- By Rob Perry
Daily Goals:
- Eat Clean, no processed foods. No Sodas or Peanut Butter. (Keep your goals positive…focus on what you can have rather then on what you can’t. ‘You are still keeping the image of the “Cant’s in your mind when you do this. (Ex: Continue to eat clean.)
- Drink my 64 oz. of Water, or more.
- Journal my food intake and exercise. (Put your food intake on Blog daily and your scale weight daily…this will put a ton of positive pressure on you. It is just as important to place this info on the blog as it is your workouts.)
- Get at least 1 hour of Cardio exercise in on work days. (Remove “at least” and change to “Get 1 hour of ….)
- Sleep 8 hours.
- Limit Blogging to 1 hour/day. (Change to “Blog 1 hour/day maximum.”)
- Work on attitude and way of thinking about weight loss. (Change to “Continue to have a positive attitude about my health and fitness”…again keep the wording positive.)
Weekly Goals:
- Get at least 7½- 8 hours of cardio in. (Remove “at least” and change to “7½- 8 hours of cardio in)
- Increase intensity of cardio when needed to get out of the zone. (Change to “Increase intensity of cardio on a daily basis)
- Spend time with friends away from gym (Be specific with times and dates…as is worded now there is no commitment or urgency.)
- No diet sodas. (Change to “Drink water, tea, and coffee only.”)
- Get some swimming in on non-workout days (This is a non committal statement. Commit to specific times and days and for how long each session.)
- Plan and Prepare my meals on Wednesday, Shop on Tuesdays (What times are you going to plan and prepare?)
- Strength train hard 4X/ week and worker harder at it. (Set times/days?)
- Work on core at home, Planks and Sit-ups (Set times/days?)
- Work on being more outgoing/social. (What specific steps are you going to take to be outgoing and social…remove the word “more.”)
Short term goals (3 months):
- Sign up for a 5K race or other activity (Set a specific date.)
- Do at least 1-2 full pull-ups (Set a specific date.)
- Lose 45 pounds (Set a specific date.)
- Do 15 good push-ups (Set a specific date.)
- Hike at Mt. Charleston (Set a specific date for sign up)
- Eliminate coffee (Remove this, is already done….change happens now bro.)
- Study Chapters in Ace Book (When are you going to have each chapter completed…set specific dates.)
Long term Goals (6 months to 1 year):
- Reach goal weight of 190 pounds. (Set a specific date.)
- Take Trip to New York (Set a specific date.)
- Run a 5K race (Set a specific date.)
- Take Ace Exam (Set a specific date, and make it say Pass ACE EXAM!!)
- Take a Taekwondo /Gumdo or Yoga Class (Set a specific date.)
And here is the big one! Post my review and then your revised goals on the blog to put pressure on you! This will make you accomplish the goals….! Put your money where your mouth is! There is no try rob…you know this.
Paul
16 Comments
July 7, 2009 at 4:03 pm
FInally catching up ROb! I love this post. I love Pauls revisions as well. His rationale is right on. WIthout a specific committment (with dates) there really is no committment. THe date gives us the urgency we need to go after it. OTherwise it is just some ambiguous thing. DOesn’t mean the date can’t change if necessary….like you holding off on a tri to give your knees the time they need so you can do your best.
Great, specific goals…and I love also the slight modifications he suggested about not focusing on what you can’t have but rather on what you can have.
Paul….if you ever move to Michigan…or if I ever come to NV…I am coming for you to train me!
July 8, 2009 at 8:30 am
Nice to have you stopping by and I am glad that you fgot it all worked out with your car too. Paul and Chris as well are real awesome and I feel that with there experience, caring nature and the ability to push me further I will make such great progress in the weeks to come. I feel that they are the best trainer in Nevada and maybe even in the US. I will gladly share them both especially if it will help others achieve and see the results that I have by working with them.
July 6, 2009 at 6:40 am
i realy like your blog its very nice information weight loss plans here
July 6, 2009 at 9:24 pm
Thanks ffot the compliment. Nice of you to stop by.
July 5, 2009 at 11:08 am
Wow this dude is great!!!!!! I love the revisions of your goals to keep it positive and specific. Fantastic. I think I may have to do some goal-setting myself soon…
July 5, 2009 at 1:32 pm
Yes, he is amazing and helping me out a great bit, which I appreciate a lot.
July 5, 2009 at 8:10 am
Glad to see you posted your goals rob, as far as the goals with setting dates and or times I feel this is very important to put that extra little fire in the furnace to fan the flame so to speak. Sometimes in life we don’t accomplish the things we set out to do but it is not always the goal that is rewarding it is the pursuit of it and the lessons that we learn about life and ourselves along the way.
Paul
July 5, 2009 at 1:31 pm
I see were you are coming from now. Glad you liked my revised goal list. Thanks for your continued help with this. Soon I’ll have some more news to report regarding the goals.
Thanks for stopping by again.
Rob
July 5, 2009 at 2:45 pm
Awesome Rob! It takes a lot of focus to develop such a clear list of goals. You are sooo going to enjoy marking each as “DONE!”
July 5, 2009 at 10:27 pm
One done so far
Good for me. This is something new for me as well and now I just I can remember that I actually set goals.
July 5, 2009 at 5:22 am
Rob, I think this is a great start! I have had this on my mind a lot lately, and in fact I am working up a post on this for sometime in the near future. Goals are so important, as is keeping them in front of us every day. It sounds like you have a great trainer (and company behind him). You are doing awesome! Just keep it up.
By the way, I like how he reinforces your blog use. It sounds as if Chris and/or Paul are reading your blog on a regular basis. If so, that really speaks highly of them.
July 5, 2009 at 9:57 am
Paul is pretty awesome and intense as well
I am a lucky guy to have found someone that really does care about his clients and only wants the best for them. To tell you the truth I am a bit surprised that Paul and Chris read and comment as well and I agree it does speak highly of them both. I know my other trainer didn’t seem to have the time to do that and I am honored that Paul and Chris take the time to read what I post and comment as well. Still waiting for Chris to comment 
I know he does read it. Looking forward to gettin g to your blog as see how you did this week and the post you mentioned here. I am sure there both awesome.
July 5, 2009 at 1:35 am
I can see you’ve given quite a lot of thought to these goals Rob. Just becoming aware is an important part of the process. I like that you have laid out short and long term goals. Though Paul is helping you tweak the goals, I hope they are all yours and not his.
I think they are most important on your fridge and in your heart and not so much on your blog, but I really appreciate the posting and will continue following along on your journey.
Happy Sunday to you! I’m off soon for my cardio too.
July 5, 2009 at 9:53 am
I have to admit the goals that I wrote about are 100% mine.
It was something that Paul wanted me to do because he feels it’s an important aspect to this training. He just tweaked them in a bit and since I do value his opinion I will implement the minor tweaking in 
I will also be printing them out and putting them on my refrigerator as a daily reminder as well. Sunday is being good to me and had a really good workout as well. Time for me to finish a post then it will be lunch time 
Have a wonderful and relaxing Sunday.
July 4, 2009 at 10:15 pm
I like the ones where he wants you to be more positive, but I’m hesitant about the specific times and dates. It may just be that I’m rather fluid in my approach and like some spontaneity in my life. Also, I hate deadlines…. But that’s just me!
Those are great goals!
July 4, 2009 at 10:45 pm
Paul did make some valid points. I see what you mean about date and times as well and I questioned him about that in an e-mail. I do see his point though. if we really don’t set times and dates then it gives us nothing to really shoot for. I think we need that in order to make ourselves more accountable for that goal. I’ll have to see what he thinks about this.