The Leaders Path

Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.-World Health Organization

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A complete physical, mental and social well-being - not merely the absence of disease or infirmity. Is that truly what health is? I tend to agree with the World Health Organization. I spoke about this in the previous episode, briefly, when I was talking about our #WorkOnWellness goals.

Wellness is physical, mental, emotional and spiritual, and I would agree to throw in social as a part of that. I do think the absence of disease is also a major part of health, personally. But that isn't what the World Health Organization said. They said it's not merely the absence of disease and infirmity.

I think infirmity in itself is probably the lowest of these areas that affects health. There are many people with infirmities that although that infirmity may be physical, it doesn't necessarily affect their health. They can be in great physical heath, probably better than me and many of you. They have great mental health. They have taken their adversity, their infirmity, and turned it into a positive, driving force in their success. Their infirmity has made them stronger, wiser, more mentally healthy than most of us.

That is especially true about people like Tanner Gers. I am working on getting Tanner on our show for an interview. Tanner has an amazing story about how he didn't let the infirmity he has stop him from being a healthy, thriving, successful person. These are the amazing stories that prove the point the W.H.O. made. So I would agree with the W.H.O.

The WHO is not part of the 3 Keys to Goal Setting Success, nor am I talking about the great rock band, The Who. They are a success in themselves. I love their music. I wish I could have seen their shows when I was younger, although I hear they still put on a great show.

They play great music. I hope I play great advice and inspiration on my show. Remember, health is about a complete physical, mental and social well-being. To be healthy doesn't mean we are just free of disease and infirmity.

Let's #WorkOnWellness, work on good health this year.

We've discussed the 3 Keys to Goal Setting Success:

The What

The How, and

The Why

What have you learned about each one? How are you going to take these into the rest of this year and Get The Goals You Set?

I will give away a one-hour consultation to the first five (5) people that download the Goal Setting Worksheet from GoalGettingPodcast.com/action and email me a completed Goal Setting Worksheet defining one of your goals you are working on this year to Tony@ Goal Getting Podcast dot com

We will connect over Skype and review your worksheet, work on building your Goal Maintenance Worksheet for your goal so you can measure and track your progress.

We will work on setting you up for a plan for success using the Goal Achievement Success System.

Send your completed Goal Setting Worksheet as a PDF preferably to Tony At Goal Getting Podcast dot Com

Go Out Today - Be Healthy - Physically, Mentally, Emotionally, Spiritually and Socially

I get a lot of my quotes from great books that I read. And if you like to listen to books on Audio like I do, I put together a deal with Audible to give Goal Getting Podcast listeners a FREE Audiobook of your choice AND a 30 Day Trial of Audible's service to try them out.

Just click the link in the Blue Box to get to the Audible sign up!

Get Your Free Audiobook Here

~~~~ Goal Getting Masters Private Facebook Group ~~~~

Are you a Goal Getter that wants to learn to Master Goal Getting!

We've started a private Facebook Group to have a place for you to meet other like-minded, Goal-Oriented people that will support you and help you Get The Goals You Set.

If you want to be a part of the Goal Getting Masters Group, go to Goal Getting Podcast.com / masters

Sign up and I will add you to the group. Come prepared to participate and share your goals with other Goal Getters.

If you like our podcast you can easily go Subscribe to our show on iTunes at Goal Getting Podcast.com/itunes

QUICK & EASY - Click here to go leave a review on iTunes

Make Today a Great Day!

Please follow us below on your favorite social media channel. We would love to hear from you there, too. Send us a Tweet, or Instagram Like.

You can connect with us on your favorite by going to GoalGettingPodcast.com / and then Twitter or Facebook, or Instagram

They will easily take you to the social media platforms and make it easy to follow us.

Like our Facebook pagehttp://www.facebook.com/GoalGettingPodcast

Follow us on Twitter:Podcast at @GoalsPodcastTony Woodall, Your Host at @TonyWCMB

Follow us on Instagram at @GoalGettingPodcast

The difference between the impossible and the possible lies in a person’s determination.-Tommy Lasorda

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If you think it's impossible or possible, you are right. Tommy Lasorda was a great Manager for the Los Angeles Dodgers. Lasorda was a blueblood in baseball. That's because he bled Dodger Blue. He was a great team motivator. This quote is truth in my book and on my podcast.

Are you thinking, "There's no possible way I could lose 40 Pounds in 16 Weeks. Just because Tony did that, doesn't mean I can."

Or are you thinking. "Wow! I could lose 40 Pounds in 16 Weeks. I have the time to do what he said he did. I want to lose the weight so I can live a life of wellness and fulfillment. I can do this."

Well, You're Right!

Both statements are true. Both are fact. Tommy Lasorda explains the truth to both of those statements.

The difference between the impossible and the possible lies in a person's determination.

a person's determination; how bad do they want it; what's their motivation; What's Their Why?

A person's determination is created by their motivation. It is governed by, ruled by the reason. How bad you want it is powered by your WHY.

We've talked about The What and The How. Today I want to get into and get to your Why!

The Why is the 3rd Key to Goal Setting Success. You could argue that it's really the first key of the 3 Keys. Without knowing and understanding Your Why you may not be able to know the difference between the impossible and the possible.

So what is The Why?

The Why is just what it says. It is the real reason for your motivation. We talk about being motivated to achieve our goals, motivated to succeed. Whether you follow the original 5 Stage version of Maslow's Hierarchy of Needs or the extended 7 Stage version, there are basic needs that motivate people, you and me.

Each person is different. What affects me or motivates me is not what motivates you. My needs are different than yours. I also believe that our motivations and needs can be different for each goal or dream that we have. It is important to understand what motivates us want to achieve each of the goals we set if we want to achieve them.

The key to being successful in goal setting is understanding what YOUR WHY is. Why do you want to achieve this particular goal at this time.

How do you know what your Why is? Your WHY will probably be something you weren't thinking about initially once you start this Whysercize.

My primary goal this year is is to #WorkOnWellness. We have to understand what wellness is. Wellness is not just being a certain weight. Wellness is physical, mental, emotional and spiritual. We should have a mixed balance in all of these areas and we will be well.

The first part of this #WorkOnWellness goal is to get down to 185 pounds.

Why do you want to get down to 185 pounds?

I want to be healthier.

What does being healthier mean to you?

Being healthier to me means to not have Type 2 Diabetes, to not have to take 3-4 types of medicine to control my blood sugar, not have to take high blood pressure medicine, to not have to take cholesterol medicine. I hate having to give myself insulin shots and worry about taking medicines with me whenever I travel.

Why do you not like to take all of that medicine?

It's inconvenient to sort, to store it, to remember to take it.

If it will help save your life why is that a problem?

I hate having to pay $300-400 per month for medicines that I shouldn't have to take in the first place. If I took better care of myself and lost down to my goal weight, which is 185 pounds, I would lower my blood sugars and not have to take all of those medicines. I would save myself 3-400 dollars a month that I could use on other things.

So your main reason for wanting to lose weight to your goal weight is to get off of the medication and save $400 a month?

Yes, and to live longer and be able to enjoy life.

And actually, living a longer, more enjoyable life is a benefit of reaching your #WorkOnWellness goal. . . . but not the main reason. For me, yes. That's part of the vision, part of My Why, but I see it more of a benefit received when I reach that goal, not the why itself. My Why is to wasting money on medicine I shouldn't have to take if I took better care of myself.

OK, That's my "Whysercise" to get to the real why FOR ME. Yea, I want to live a longer life. I want to be able to do things with my grandkids, if I ever have any. But, for me, my why, the reason I want to lose my weight is so I can keep the money I work hard for and be able to spend it on fun, exciting, memorable things.

Wait, you say! You don't have to pay for those medicines. You could just stop taking them and not have pay for them.

You know you're right. And I did that for years. Remember, I was diagnosed with Type 2 Diabetes in 1997. It's almost 20 years later. I went through a period of of denial and not doing what I needed to do. I ended up reaching a weight of 296 pounds.

When you go to the doctor because your knees are hurting and he tells you, "Thin people don't have this problem" or they asks you, "Which foot do you think I will have to amputate first?" or "You should start learning braille now, so when you do go blind you will be able to read."

And I asked him, "Can I just keep doing it 'til I need glasses?" Wait, sorry that's a different topic the doctor and I were talking about when I was younger, FLASHBACK

Anyway, the point is, I don't want to lose a foot, go blind or die. So, as I get older . . . and wiser, I realize that if I want to be able to buy my dream car or go to Bora Bora, I am going to need that extra money.

Hopefully you get my point.

What's Your Why? Find Your Why. Do your Whysecise and let me know Why you are #WorkingOnWellness.

Go Out Today - Find Out Why You're Doing What You Do and Then Do It

I get a lot of my quotes from great books that I read. And if you like to listen to books on Audio like I do, I put together a deal with Audible to give Goal Getting Podcast listeners a FREE Audiobook of your choice AND a 30 Day Trial of Audible's service to try them out.

Just click the link in the Blue Box to get to the Audible sign up!

Get Your Free Audiobook Here

~~~~ Goal Getting Masters Private Facebook Group ~~~~

Are you a Goal Getter that wants to learn to Master Goal Getting!

We've started a private Facebook Group to have a place for you to meet other like-minded, Goal-Oriented people that will support you and help you Get The Goals You Set.

If you want to be a part of the Goal Getting Masters Group, go to Goal Getting Podcast.com / masters

Sign up and I will add you to the group. Come prepared to participate and share your goals with other Goal Getters.

If you like our podcast you can easily go Subscribe to our show on iTunes at Goal Getting Podcast.com/itunes

QUICK & EASY - Click here to go leave a review on iTunes

Make Today a Great Day!

Please follow us below on your favorite social media channel. We would love to hear from you there, too. Send us a Tweet, or Instagram Like.

You can connect with us on your favorite by going to GoalGettingPodcast.com / and then Twitter or Facebook, or Instagram

They will easily take you to the social media platforms and make it easy to follow us.

Like our Facebook pagehttp://www.facebook.com/GoalGettingPodcast

Follow us on Twitter:Podcast at @GoalsPodcastTony Woodall, Your Host at @TonyWCMB

Follow us on Instagram at @GoalGettingPodcast

My own prescription for health is less paperwork and more running barefoot through the grass. -Terri Guillemets

The title of this episode asks a great question. Is running barefoot through the grass good for you. Well if you have tender feet like I do, maybe not. But Terri Guillemets quote isn't about really about whether running barefoot through the grass is good for you physically. It's talking about philosophically or more so mentally good for you.

We are not talking about a weight loss goal in this series on Goal Getting Podcast. We are focusing on a #WorkOnWellness goal. Wellness doesn't just encompass weight loss, but if that is something we need to do, then it is part of it. The reason I like this quote and why I chose it as part of the series is because we are working on our wellness. Wellness is all health, Physical, Mental and Spiritual.

Terri's quote is about mental and emotional health. It is about stress. It is about work related stress. I like the way she thinks.

Take a little time away from the paperwork, the work life, the stress of life and enjoy running barefoot through the grass.

Running barefoot through the grass conjures up mental images of being free spirited on a beautiful sunny day, taking our shoes off on a large luxurious lawn and rubbing our toes through the cool grass. The feeling of the cool grass under our feet as we play in the morning or afternoon sun. It sounds relaxing, and is relaxing. I have run barefoot through the grass many times and the quote brings back those memories.

We spend too much time working sometimes and we need to take Terri's advice and let ourselves go outside if you can and take in the sun, the grass if you have it. But the key thought is for better health, take a chill pill! Relax away from work and enjoy a quiet fun time.

Go Out Today and Run Barefoot Through The Grass. But Keep Your Clothes On.

I get a lot of my quotes from great books that I read. And if you like to listen to books on Audio like I do, I put together a deal with Audible to give Goal Getting Podcast listeners a FREE Audiobook of your choice AND a 30 Day Trial of Audible's service to try them out. Go to GoalGettingBook.com

Just click the link in the Blue Box to get to the Audible sign up!

Get Your Free Audiobook Here

~~~~ Goal Getting Masters Private Facebook Group ~~~~

Are you a Goal Getter that wants to learn to Master Goal Getting!

We've started a private Facebook Group to have a place for you to meet other like-minded, Goal-Oriented people that will support you and help you Get The Goals You Set.

If you want to be a part of the Goal Getting Masters Group, go to Goal Getting Podcast.com / masters

Sign up and I will add you to the group. Come prepared to participate and share your goals with other Goal Getters.

If you like our podcast you can easily go Subscribe to our show on iTunes at Goal Getting Podcast.com/itunes

QUICK & EASY - Click here to go leave a review on iTunes

Make Today a Great Day!

Please follow us below on your favorite social media channel. We would love to hear from you there, too. Send us a Tweet, or Instagram Like.

You can connect with us on your favorite by going to GoalGettingPodcast.com / and then Twitter or Facebook, or Instagram

They will easily take you to the social media platforms and make it easy to follow us.

Like our Facebook page http://www.facebook.com/GoalGettingPodcast

Follow us on Twitter: Podcast at @GoalsPodcast Tony Woodall, Your Host at @TonyWCMB

Follow us on Instagram at @GoalGettingPodcast

The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.

-Ken Doherty

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[app_audio src="http://traffic.libsyn.com/goalgettingpodcast/S2-E6_Can_You_Come_Out_And_Play_Final.mp3"]

As we start our #WorkOnWellness goals, and get into the meat of the Action Plan, we have to start the sports training.  Ask yourself if you can come out and play today. My recommendation is don't think if it as exercise. When we were little, our friends would come to the door, ring the doorbell and ask our Mom, "Can Tony Come Out and Play?" I would be running out the door as fast as I could. I'd go running off with my friends and we would play all day. Running around, riding bikes, walking miles to other friends houses. We wouldn't think of it as exercise. But it was. We would be thinking about going out to play.

It was that youthful spirit we had. We loved to go outside and climb the hills, climb the trees. I remember going out to the park and playing football or baseball. Some kids would play soccer. We usually did this from sun up until sun down. The spirit of playing should be extended to us now, as adults. We would enjoy it more. I love to go walking the hills around the area I live. It reminds me of exploring when I was a little boy.

Take that youthful spirit into your workouts as you work toward your goal to lose weight or to #WorkOnWellness.

Go Out Today and Play! Go Out Today and Have a Youthful Spirit as You #WorkOnWellness

 

I get a lot of my quotes from great books that I read. And if you like to listen to books on Audio like I do, I put together a deal with Audible to give Goal Getting Podcast listeners a FREE Audiobook of your choice AND a 30 Day Trial of Audible's service to try them out.

Just click the link in the Blue Box to get to the Audible sign up!

Get Your Free Audiobook Here

 ~~~~

Goal Getting Masters Private Facebook Group

~~~~

Are you a Goal Getter that wants to learn to Master Goal Getting!

We've started a private Facebook Group to have a place for you to meet other like-minded, Goal-Oriented people that will support you and help you Get The Goals You Set.

If you want to be a part of the Goal Getting Masters Group, go to Goal Getting Podcast.com / masters

Sign up and I will add you to the group. Come prepared to participate and share your goals with other Goal Getters.

 

 

 

If you like our podcast you can easily go Subscribe to our show on iTunes at Goal Getting Podcast.com/itunes

QUICK & EASY - Click here to go leave a review on iTunes

 

Make Today a Great Day!

Please follow us below on your favorite social media channel.  We would love to hear from you there, too. Send us a Tweet, or Instagram Like.

You can connect with us on your favorite by going to GoalGettingPodcast.com / and then Twitter or Facebook, or Instagram

They will easily take you to the social media platforms and make it easy to follow us.

The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit. -Ken Doherty

As we start our #WorkOnWellness goals, and get into the meat of the Action Plan, we have to start the sports training. My recommendation is don't think if it as exercise. When we were little, our friends would come to the door, ring the doorbell and ask our Mom, "Can Tony Come Out and Play?" I would be running out the door as fast as I could. I'd go running off with my friends and we would play all day. Running around, riding bikes, walking miles to other friends houses. We wouldn't think of it as exercise. But it was. We would be thinking about going out to play.

It was that youthful spirit we had. We loved to go outside and climb the hills, climb the trees. I remember going out to the park and playing football or baseball. Some kids would play soccer. We usually did this from sun up until sun down. The spirit of playing should be extended to us now, as adults. We would enjoy it more. I love to go walking the hills around the area I live. It reminds me of exploring when I was a little boy.

Take that youthful spirit into your workouts as you work toward your goal to lose weight or to #WorkOnWellness.

Go Out Today and Play! Go Out Today and Have a Youthful Spirit as You #WorkOnWellness

I get a lot of my quotes from great books that I read. And if you like to listen to books on Audio like I do, I put together a deal with Audible to give Goal Getting Podcast listeners a FREE Audiobook of your choice AND a 30 Day Trial of Audible's service to try them out.

Just click the link in the Blue Box to get to the Audible sign up!

Get Your Free Audiobook Here

~~~~ Goal Getting Masters Private Facebook Group ~~~~

Are you a Goal Getter that wants to learn to Master Goal Getting!

We've started a private Facebook Group to have a place for you to meet other like-minded, Goal-Oriented people that will support you and help you Get The Goals You Set.

If you want to be a part of the Goal Getting Masters Group, go to Goal Getting Podcast.com / masters

Sign up and I will add you to the group. Come prepared to participate and share your goals with other Goal Getters.

If you like our podcast you can easily go Subscribe to our show on iTunes at Goal Getting Podcast.com/itunes

QUICK & EASY - Click here to go leave a review on iTunes

Make Today a Great Day!

Please follow us below on your favorite social media channel. We would love to hear from you there, too. Send us a Tweet, or Instagram Like.

You can connect with us on your favorite by going to GoalGettingPodcast.com / and then Twitter or Facebook, or Instagram

They will easily take you to the social media platforms and make it easy to follow us.

Like our Facebook pagehttp://www.facebook.com/GoalGettingPodcast

Follow us on Twitter:Podcast at @GoalsPodcastTony Woodall, Your Host at @TonyWCMB

Follow us on Instagram at @GoalGettingPodcast

Walking is the best possible exercise. Habituate yourself to walk very far.

-Thomas Jefferson

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[app_audio src="http://traffic.libsyn.com/goalgettingpodcast/S2-E5_Tools_to_Lose_Final.mp3"]

This is an appropriate quote for today's show. Thomas Jefferson, a great American founding father, Vice President, President and Statesman shared this great quote about the benefits of walking. Walking is the best possible exercise. It can be done by just about anyone that has the ability to walk, as exercise. The most important part of what he says in the the second half of his quote.

Habituate yourself to walk very far. Habituate -- I like that word. One of the keys to developing a great #WorkOnWellness program is to make what you do a habit. Habituating activities that burn calories will make it easier to complete them. When you habituate these activities, your mind doesn't have to think about should I do this. It is conditioned and primed to start as soon as you think it.

Habits

I started getting up at 4:00 a.m. a year ago when I started my podcast. I needed the extra time to be able to write up my show notes, record episodes. When I started interviewing my expert guests, I had to have a couple hours in the morning to be able to talk with people on the east coast. My 5 a.m. is there 8 a.m.  Now, I wake up almost every morning at 4 a.m. without my alarm clock. I, unfortunately, wake up about 10-15 minutes before the alarm goes off....Even on the Weekends when I can sleep in.  So there's power in Habituating your activities. We'll cover habits more in a later episode in more depth, because habits can help you develop the right routines to achieve your #WorkOnWellness goals.

Tool 1 - The Gym

Back to Jefferson's quote. He says you should habituate yourself to walk very far. Walking long distance is an exercise I used frequently when I was working on losing 40 pounds in 16 weeks. I would spend a lot of time in the gym. I like going to the gym. I am a member of Planet Fitness. I have tried other gyms in my area where I live, but keep coming back to Planet Fitness. The main things I like about Planet Fitness are:

* Great Equipment - new or in good shape - I prefer the models they use over the ones at other gyms

* Friendly staff

* Clean locker rooms and facilities

* Prices - great options from $10 - $25 per month. I have a Black Card which allows me to use any Planet Fitness facility, anywhere.

I started going to the one near my office. It's a five minute walk. I would leave work and be there 5 minutes later. If I waited to get on BART for my commute home, I could think of a million things I could be doing better than going to the gym.

Tool 2 - The Elliptical

I still haven't finished my thoughts on Jefferson's quote about habituating yourself to walk very far. That's where the elliptical comes in. Using the elliptical is like walking. I have a "bad" knee. I had my meniscus removed when I ripped in playing tennis a few years ago. Sometimes it hurts, sometimes it doesn't. It isn't anything that stops me from doing any running. I still run some but I like using the elliptical. It's easier on the knees and I can adjust the levels to make it a little harder workout.  So back to Jefferson and walking far. I started doing 1 hour on the elliptical. I worked my way up to doing 5 miles in an hour. That burns about 700 calories with my weight (at the time) and the levels I used. 5 miles is far. It's recommended that you walk at least 10,000 steps per day.

10,000 steps is about 5 miles. After I hit that goal, I started trying to go for 2 hours. I wanted to get in at least 1200 calories burned in that wor...

Walking is the best possible exercise. Habituate yourself to walk very far.-Thomas Jefferson

Click Below to Listen to Today's Show

This is an appropriate quote for today's show. Thomas Jefferson, a great American founding father, Vice President, President and Statesman shared this great quote about the benefits of walking. Walking is the best possible exercise. It can be done by just about anyone that has the ability to walk, as exercise. The most important part of what he says in the the second half of his quote.

Habituate yourself to walk very far. Habituate -- I like that word. One of the keys to developing a great #WorkOnWellness program is to make what you do a habit. Habituating activities that burn calories will make it easier to complete them. When you habituate these activities, your mind doesn't have to think about should I do this. It is conditioned and primed to start as soon as you think it.

Habits

I started getting up at 4:00 a.m. a year ago when I started my podcast. I needed the extra time to be able to write up my show notes, record episodes. When I started interviewing my expert guests, I had to have a couple hours in the morning to be able to talk with people on the east coast. My 5 a.m. is there 8 a.m. Now, I wake up almost every morning at 4 a.m. without my alarm clock. I, unfortunately, wake up about 10-15 minutes before the alarm goes off....Even on the Weekends when I can sleep in. So there's power in Habituating your activities. We'll cover habits more in a later episode in more depth, because habits can help you develop the right routines to achieve your #WorkOnWellness goals.

Tool 1 - The Gym

Back to Jefferson's quote. He says you should habituate yourself to walk very far. Walking long distance is an exercise I used frequently when I was working on losing 40 pounds in 16 weeks. I would spend a lot of time in the gym. I like going to the gym. I am a member of Planet Fitness. I have tried other gyms in my area where I live, but keep coming back to Planet Fitness. The main things I like about Planet Fitness are:

• Great Equipment - new or in good shape - I prefer the models they use over the ones at other gyms
• Friendly staff
• Clean locker rooms and facilities
• Prices - great options from $10 - $25 per month. I have a Black Card which allows me to use any Planet Fitness facility, anywhere.

I started going to the one near my office. It's a five minute walk. I would leave work and be there 5 minutes later. If I waited to get on BART for my commute home, I could think of a million things I could be doing better than going to the gym.

Tool 2 - The Elliptical

I still haven't finished my thoughts on Jefferson's quote about habituating yourself to walk very far. That's where the elliptical comes in. Using the elliptical is like walking. I have a "bad" knee. I had my meniscus removed when I ripped in playing tennis a few years ago. Sometimes it hurts, sometimes it doesn't. It isn't anything that stops me from doing any running. I still run some but I like using the elliptical. It's easier on the knees and I can adjust the levels to make it a little harder workout. So back to Jefferson and walking far. I started doing 1 hour on the elliptical. I worked my way up to doing 5 miles in an hour. That burns about 700 calories with my weight (at the time) and the levels I used. 5 miles is far. It's recommended that you walk at least 10,000 steps per day.

10,000 steps is about 5 miles. After I hit that goal, I started trying to go for 2 hours. I wanted to get in at least 1200 calories burned in that work out. Remember, I was consuming 1200 calories per day on my eating plan. I had to burn more calories than I was eating. I was burning additional calories with the other walking I was doing throughout the day along with the other activities I did. If I could burn 1200 calories in my workouts, that meant I would have a calorie deficit. The more days of deficit, the more weight lost.

I worked up to 2 hours and burning over 1400 calories on the elliptical each day. That's 10 Miles on the elliptical, 4 days per week.

Tool 3 - Map My Walk

I usually only went to the gym when it was winter. That's our "bad season" in San Francisco. No mind you, it's not Minnesota, Boston, or even cold. But it does rain from November through April some (not enough) in San Francisco. As the time changed and the sun was out later, I would go to the gym to change clothes and then head out to Walk The Streets of San Francisco.

I work in the downtown San Francisco, one of the top tourist destinations IN THE WORLD. There's a reason it is. The scenery is beautiful, the weather is usually nice. This is where I took Jefferson's quote to heart. There is so many great places to walk in the city. I work about 2 blocks from The Ferry Building, which is on The Embarcadero. It a great road that runs along the San Francisco Bay and wharfs. It goes from Fisherman's Wharf all the way past AT&T Park, where the Giants play.

On nice days when the sun was up until 7:30 - 8:00 p.m., I would leave the gym and walk down Sansome Street towards Fisherman's Wharf. Before I left the gym I would plug in my headphones to my iPhone, crank up my playlist and then Start My Workout on my Map My Walk app. Map My Walk is one of my favorite apps. It uses GPS to track your location and measures the distance you walk, the elevation and many other great things. It integrates into the iPhone health app, as well as fitness appliances like FitBit.

I would head out down to Fisherman's Wharf. At the Wharf, I would get on The Embarcadero and start walking south. The scenery is great. When you are at Fisherman's Wharf, you have the tourists, Alcatraz island, you can see the Golden Gate Bridge, as you walk the Embarcadero, the people watching is great. You walk past Coit Tower on the right. There is a great hill and steps you can walk up to get a good burn on your walk. I do that when I want to get some extra calories burned.

As you pass the Ferry Building, you can now see the Bay Bridge. There is a beautiful light show on the bridge after dark if you walk at night. Oh, and did I say you walking along The Bay the entire time? What a view.

Well, Jefferson would be very proud of me for habituating myself to walk far. I continued on to AT&T Park where I would turn onto 2nd or 3rd Street and head back into the city. I would head back up to Market Street and then onto Sansome and back to the gym. It usually took me about 90 minutes to complete that walk. It is about 8 Miles.

Map My Walk would track my journey, alerting me to each mile as I passed it. I also use it on the weekends when I take my far walks along the waterfront and hills near my house. I would walk 10 - 15 miles on Saturday and Sunday mornings. Thanks Thomas Jefferson. I did what you said.

Tool 4 - My Fitness Pal

Another one of my favorite tools that keep me honest and up to speed on my calorie consumption was the My Fitness Pal app. With My Fitness Pal, I can enter and track everything I eat. You can scan bar codes on the food you eat and it will pull the calories and other values from the manufacturer. You can set goals and keep track of your weight as well as your exercise. When you enter all of your meals, your exercise and close out at the end of the day, it will give you a total of what you did and an estimate of how much you will weigh in 1-2 weeks if you keep eating the way you are going. This is great inspiration. I would see that "If you keep eating this way, you will weigh 220 pounds in 5 days. Whoo Hoo!

These are the top tools that I used to lose 40 Pounds in 16 Weeks. I've provided links to the websites on our show notes page at Goal Getting Podcast dot com / s2e5 but you can just switch over to the app store on your smartphone and download them. They are both free.

I hope this helps you take Thomas Jefferson's quote to heart and Habituate Yourself to walking far as one of your exercises in your #WorkOnWellness journey. If I can work up to it and get to walking 8-10 miles around the city or on the elliptical, you can, too.

Go Out Today, #WorkOnWellness with me and Let's Lose 40 Pounds in 16 Weeks, like I did.

I get a lot of my quotes from great books that I read. And if you like to listen to books on Audio like I do, I put together a deal with Audible to give Goal Getting Podcast listeners a FREE Audiobook of your choice AND a 30 Day Trial of Audible's service to try them out.

Just click the link in the Blue Box to get to the Audible sign up!

Get Your Free Audiobook Here

~~~~ Goal Getting Masters Private Facebook Group ~~~~

Are you a Goal Getter that wants to learn to Master Goal Getting!

We've started a private Facebook Group to have a place for you to meet other like-minded, Goal-Oriented people that will support you and help you Get The Goals You Set.

If you want to be a part of the Goal Getting Masters Group, go to Goal Getting Podcast.com / masters

Sign up and I will add you to the group. Come prepared to participate and share your goals with other Goal Getters.

If you like our podcast you can easily go Subscribe to our show on iTunes at Goal Getting Podcast.com/itunes

QUICK & EASY - Click here to go leave a review on iTunes

Make Today a Great Day!

Please follow us below on your favorite social media channel. We would love to hear from you there, too. Send us a Tweet, or Instagram Like.

You can connect with us on your favorite by going to GoalGettingPodcast.com / and then Twitter or Facebook, or Instagram

They will easily take you to the social media platforms and make it easy to follow us.

Like our Facebook pagehttp://www.facebook.com/GoalGettingPodcast

Follow us on Twitter:Podcast at @GoalsPodcastTony Woodall, Your Host at @TonyWCMB

Follow us on Instagram at @GoalGettingPodcast

To me, good health is more than just exercise and diet.

It’s really a point of view and a mental attitude you have about yourself.

-Albert Schweitzer

 

Click Below to Listen to Today's Show

[app_audio src=" http://traffic.libsyn.com/goalgettingpodcast/S2-E4_-_The_How_Part_2_Final.mp3"]

This is the continuation of Season 2 Episode 3. We were discussing "How did I lose 40 pounds in 16 weeks?"

This is a great quote as we discuss the second part of our episode on How did I lose 40 pounds in 16 weeks? Good health is more than just diet and exercise. To really have good health we should also be mentally healthy. As Albert Schweitzer says, good health is a point of view. It's really dependent on the mental attitude you have about yourself. There are many physically healthy people that are mental negativity that keeps them from being in good health. The mind itself can take these mental thoughts and even with you in good physical health, make you sick. There are many people that have nothing physically wrong with them. However, their mental beliefs and attitudes about themselves prevent them from living a healthy life.

While you are striving for your #WorkOnWellness goal, keep you mental attitude sharp, and strong. Exercise that brain muscle with good, positive thoughts. Remember what I've said before. "Thoughts become things. Choose the good ones." That's one of my favorite thoughts from Tut.com.

 

How many calories do you burn per day?

I didn't exercise at all. I got up in the morning. I got dressed. I went to work. I sat in a desk, went to meetings and lead a pretty sedentary lifestyle. The most exercise I had during that time was walking from the rental car to the gate at the airport, carrying a 20 pound computer bag and rolling a carry on.

If I burned 2000 calories in a day, I was lucky.

I had a severe calorie overage.

How do I lose weight?

Losing weight is a simple equation. Eat Less + Exercise More = Weight Loss

It takes 3500 calories to burn ONE POUND OF FAT.

If I want to lose one pound, I have to burn 3500 more calories than I consume.

40 Pounds times 3500 calories is 140,000 Calories

If I want to lose 40 pounds in 16 weeks I have to burn 8750 Calories more than I eat in 16 weeks.

The recommended daily caloric intake for men my age was 1800 calories or 12,600 per week or a total of 201,600 in 16 weeks.

Do you see the recommended weekly amount? 12,600 calories in a week. I was eating close to that in a day.

To lose the weight I wanted to lose in the 16 weeks, I would have to burn 210,350 calories or 13, 147 calories per week. That is 1878 calories PER DAY.

Depending on your daily activity, you can naturally burn some calories. If your extent of movement in a given day is limited, You will HAVE TO CHANGE IT.

Just to give you an idea; an hour on the elliptical at level 1 will burn close to 900 calories according to My Fitness Pal. According to the LifeFitness Elliptical machine, it's much less, from my experience.  I would estimate 600 calories per hour.  If you use that number, you would need to spend just over 3 hours on the elliptical, 7 days per week.

Do you have 3 hours per day to spend on the elliptical every day?

I didn't.

I spoke to my doctor and I insist you do so with yours before you start a #WorkOnWellness program. I had to modify my caloric requirements to be able to accomplish my goal.

My doctor put me on a 1200 Calorie per day eating plan. The 1200 calories per day was broken into this:

300 Calories for Breakfast

400 Calories for Lunch

300 Calories for Dinner

200 Calories for Snacks

To me, good health is more than just exercise and diet.It’s really a point of view and a mental attitude you have about yourself.-Albert Schweitzer

This is a great quote as we discuss the second part of our episode on How I lost 40 pounds in 16 weeks. Good health is more than just diet and exercise. To really have good health we should also be mentally healthy. As Albert Schweitzer says, good health is a point of view. It's really dependent on the mental attitude you have about yourself. There are many physically healthy people that are mental negativity that keeps them from being in good health. The mind itself can take these mental thoughts and even with you in good physical health, make you sick. There are many people that have nothing physically wrong with them. However, their mental beliefs and attitudes about themselves prevent them from living a healthy life.

While you are striving for your #WorkOnWellness goal, keep you mental attitude sharp, and strong. Exercise that brain muscle with good, positive thoughts. Remember what I've said before. "Thoughts become things. Choose the good ones." That's one of my favorite thoughts from Tut.com.

Click Below to Listen to Today's Show

This is the continuation of Season 2 Episode 3. We were discussing How I lost 60 pounds in 16 weeks.

How many calories do you burn per day?

I didn't exercise at all. I got up in the morning. I got dressed. I went to work. I sat in a desk, went to meetings and lead a pretty sedentary lifestyle. The most exercise I had during that time was walking from the rental car to the gate at the airport, carrying a 20 pound computer bag and rolling a carry on.

If I burned 2000 calories in a day, I was lucky.

I had a severe calorie overage.

How do I lose weight?

Losing weight is a simple equation. Eat Less + Exercise More = Weight Loss

It takes 3500 calories to burn ONE POUND OF FAT.

If I want to lose one pound, I have to burn 3500 more calories than I consume.

40 Pounds times 3500 calories is 140,000 Calories

If I want to lose 40 pounds in 16 weeks I have to burn 8750 Calories more than I eat in 16 weeks.

The recommended daily caloric intake for men my age was 1800 calories or 12,600 per week or a total of 201,600 in 16 weeks.

Do you see the recommended weekly amount? 12,600 calories in a week. I was eating close to that in a day.

To lose the weight I wanted to lose in the 16 weeks, I would have to burn 210,350 calories or 13, 147 calories per week. That is 1878 calories PER DAY.

Depending on your daily activity, you can naturally burn some calories. If your extent of movement in a given day is limited, You will HAVE TO CHANGE IT.

Just to give you an idea; an hour on the elliptical at level 1 will burn close to 900 pounds according to My Fitness Pal. According to the LifeFitness Elliptical machine, it's much less, from my experience. I would estimate 600 calories per hour. If you use that number, you would need to spend just over 3 hours on the elliptical, 7 days per week.

Do you have 3 hours per day to spend on the elliptical every day?

I didn't.

I spoke to my doctor and I insist you do so with yours before you start a #WorkOnWellness program. I had to modify my caloric requirements to be able to accomplish my goal.

My doctor put me on a 1200 Calorie per day eating plan. The 1200 calories per day was broken into this:

300 Calories for Breakfast

400 Calories for Lunch

300 Calories for Dinner

200 Calories for Snacks

12oo Calories per day for 16 weeks was 134,400 calories. I would have to burn 143,150 calories during that 16 week period.

To make it simple; with a 1200 calorie per day intake I had to burn 1250 calories per day. If I was burning about 600 calories per hour on the elliptical I would need to spend 2 hours per day on the elliptical 7 days a week.

This is what I would HAVE to Do in order to lose the weight I wanted to lose in the time frame I set. 40 Pounds in 16 Weeks.

Let's get real. Can I really do that? What if I don't have the time to spend 2 hours per day, 7 days a week to burn the calories I need to lose the weight in 16 weeks? Your goal is unrealistic. It isn't attainable.

But, If you have the ability to set that time on the elliptical or a way to burn the same amount of calories in a shorter time, then your goal is one you should set.

I decided to do what I needed to do to get the goal I set, Lose 40 Pounds in 16 Weeks.

Using the Goal Setting and Goal Maintenance Worksheets

Take your Goal Setting Worksheet out and let us look at what Action Steps we need to take to achieve my What.

1. I must eat a healthy 12oo calories per day. I need to come as close as possible to this. We need to ensure we eat enough calories to be healthy. This should contain the correct amounts of protein, carbs and other nutrients. Limit the amount of carbohydrates as recommended by your doctor or nutritionist.
2. I must burn more than 1250 calories per day. If you can burn more, that's better. How you burn them isn't important.
3. I will workout a minimum of 6 days per week. It can be at the gym, or I can burn the calories any other way. I could run outside, I could do cross-fit exercises, I could ride a bike. Whatever you need to do to burn the total calories required is the workout.
4. I will Stretch each morning. Stretching will burn calories, but it is more important to improve your flexibility before you begin your exercises and during them. It is a good time to do some meditation and visualization exercises during this time.
5. Eat fruit or vegetables instead of sweets when hungry.

Write down all of the main action steps you need to think about that will be required to achieve your goal.

Now that you have outlined the main action steps, take out your Weekly Goal Measurement Worksheet.

This worksheet will be filled out every day. It includes the ability to track a weeks worth of successful action steps.

In the Date Range Box, we enter the starting and ending date for the week.

Under the Major Steps section, we enter the top 3 Major Action Steps. - For my goal to Lose 40 pounds in 16 Weeks, I had these Major Steps:

1. Eat 1200 Healthy Calories per Day
2. Workout 6 Days Per Week
3. Burn 1250 Calories per day

Enter your top 3 Major Steps.

Under The Action Steps Column we start to break down each of the specific action steps we need to do to accomplish this goal. For my goal to Lose 40 Pounds in 16 Weeks, I entered these action steps:

• Eat 300 calorie breakfast
• Eat 400 calorie lunch
• Eat 300 calorie dinner
• Eat 200 calories in snacks
• Eat No Sweets Today
• Go to the Gym
• Use the elliptical
• Stretch
• Visualize myself at my goal weight.
• Perform Body Weight Exercises (sit ups, push ups, burpees)

Enter the specific action steps you are committing to do to achieve your goal.

After entering the steps, Set up the Goal for each in the Goal column. If your goal is to go to the gym 5 days per week, you would enter 5 in the Goals column.

For the Use the Elliptical action step, put the amount of hours or calories burned in the Goal Column. I used Hours. My goal was 2 hours.

This is just ideas for Goals for each step. Set your goals for each step.

The Measure column is used to define a measurement for achievement. When I was in school to be a loan officer, we used this worksheet with a Top Gun Theme. We used mileage to track our success. We set each action measurable by an amount of flight miles. We would track our mileage each week to get to a total number of miles as a goal each week. You can use whatever you want to that motivates you more.

I use money. I pay myself an amount for action step. This is because I use money in the Mental Bank Program to reward myself for performing action steps or Value Events as we call them there. These action steps will be taken over to the Mental Bank Program when you are ready to use it.

This is a motivational tool to help us keep our motivation going while we work on this goal.

There is a column for each day of the week. You will enter the measure amount for each day that you are tracking. If I said I would do a step 5 X per week, then I would enter the amount into each day that I performed the action step.

For example, if I had an action step to Go To The Gym and my measure was $500 for each completed action, I would enter $500 in each day column that I went to the gym.

At the end of the week, you will total each row of Action Steps and enter that amount into Totals column.

The Minimum Target column is used to set a minimum target value. If my target goal for going to the gym was 5 days per week and my measure value was $500 per action completed, the Minimum Target would be $2500. This is the lowest amount I am working to earn each week for this action step.

At the bottom of the Weekly Goal Maintenance Worksheet, is the Actual Totals for Day/Week row. You will be totaling down for each day of the week. Total your values from each day for each Action Step all the way across the week. Do this for each column, including the Totals and the Minimum Total columns.

At the bottom of the sheet you will Sign and Date each weeks sheet. You will total the total measures on each sheet and enter in the Total Measures space. Enter the week number (i.e. If it is week #3, enter 3).

The last thing to enter on the sheet each week is the average Weekly Measure. That will give you an idea if you are meeting the goals you are supposed to be hitting to Get The Goal You Set.

This is how you set up and track your goal using the Goal Setting and the Weekly Goal Measurement Worksheets.

Did I Win The Competition?

I went to the gym right after work. It was a short walk. I spent 2 hours on the elliptical. I built up my endurance and levels as I went on. This allowed me to burn more calories as it got harder. I was burning over 1450 calories on the elliptical each day after work. On Weekends I would do the same plan. 2 hours on the elliptical on the weekends or walk up to ten miles a day.

I did not honestly do 7 days a week. Some weeks I only did 5 or 6 days a week. What that meant was I had to work a little harder on the short weeks. That is why I did extra on those days I did go to the gym.

I was dedicated to complete this. I was way ahead of everyone going into the last week. I did a little trash talk with my closest competitor. She is more competitive than I am. Her last week she went to Hot Yoga classes each night and reduced her calorie intake to 300 calories and ended up winning the competition by a couple tenths of a percent more loss than me and won the competition.

However, I did win. I won second place in the competition but I achieved my goal at the end of the 16th week.

I weighed in at home that morning at 210 pounds. I lost 40 pounds in 16 weeks. I was successful. I would have loved to have won the competition, but I had no control over what the other competitors did. I had to compete with myself.

I Lost 40 Pounds in 16 weeks.

You can too.

What is your goal you are going to work on? What are the Action Steps you are going to have to take to Get The Goals You Set?

Once you set The What and The How, you can now start working on The Why. We will talk about The Why in the next episode. This is where we will get into the Meat of the Motivation for what we do.

Listen to the next Episode as we discuss The Why - Why are you wanting to achieve this goal you set?

I get a lot of my quotes from great books that I read. And if you like to listen to books on Audio like I do, I put together a deal with Audible to give Goal Getting Podcast listeners a FREE Audiobook of your choice AND a 30 Day Trial of Audible's service to try them out.

Just click the link in the Blue Box to get to the Audible sign up!

Get Your Free Audiobook Here

~~~~ Goal Getting Masters Private Facebook Group ~~~~

Are you a Goal Getter that wants to learn to Master Goal Getting!

We've started a private Facebook Group to have a place for you to meet other like-minded, Goal-Oriented people that will support you and help you Get The Goals You Set.

If you want to be a part of the Goal Getting Masters Group, go to Goal Getting Podcast.com / masters

Sign up and I will add you to the group. Come prepared to participate and share your goals with other Goal Getters.

If you like our podcast you can easily go Subscribe to our show on iTunes at

Goal Getting Podcast.com/itunes

QUICK & EASY - Click here to go leave a review on iTunes

Please follow us below on your favorite social media channel. We would love to hear from you there, too. Send us a Tweet, or Instagram Like.

You can connect with us on your favorite by going to GoalGettingPodcast.com / and then Twitter or Facebook, or Instagram

They will easily take you to the social media platforms and make it easy to follow us.

Make Today a Great Day!

Like our Facebook pagehttp://www.facebook.com/GoalGettingPodcast

Follow us on Twitter:Podcast at @GoalsPodcastTony Woodall, Your Host at @TonyWCMB

Follow us on Instagram at @GoalGettingPodcast

Yesterday I was clever, so I wanted to change the world.

Today I am wise, so I am changing myself.”

-RUMI

Click Below to Listen to Today's Show

[app_audio src="http://traffic.libsyn.com/goalgettingpodcast/S2-E3_-_The_How_Part_1_Final.mp3"]

How do I change the World?

I liked this quote by Rumi when I read it. It reminded me of me when I was younger. When we are young, we think we are clever. We often have this vision that we can change the world. We want to be the one to change the world. We know just what to do. We have these great ideas and dreams.

And we need to do that. We need to have those dreams. We need to believe we can change the world. We need to have the young dreamers. We need to believe these dreams. Why?

Because as the quote in Season 2 - Episode 1 so passionately stated at the end

"Because the people who are crazy enough to think they can change the world, are the ones who do.”

"Today, I am wise", Rumi goes on to say. As we get older, we tend to get wiser. My wife and I have had 4 Golden Retrievers. As they got older they started getting grey hairs on around their eyes and on their muzzles. We called the grey hairs their "wise hairs".

We have taken the failures, the lessons in life, the challenges we have overcome and have molded them into a sculpture, known as wisdom.

What is Rumi saying in this last part of his quote? "Today I am wise, so I am changing myself"

Is he saying - I cannot change the world therefore, I must change myself to conform to the world?

Or, is he saying - I must change myself and in that change, I can change the world.

What do you think?  Go to our show notes page at Goal Getting Podcast dot com / s2e3 and tells us which of these Rumi was talking about. Should you give up trying to change the world and just change yourself to conform to what the world is? Or, should we concentrate on changing ourselves and in that change their could be the spark to change the world.

Are you wise? Do you have something you want to change about yourself that will inspire others? Will that change you make inspire you to do something more and the subsequent changes be what changes the world?

This season we are talking about my #WorkOnWellness goals. I will be sharing How I lost 40 Pounds in 16 Weeks and the current goal to get my A1C numbers below 6.0 and my weight to 185 pounds.

Just to give you a representation of my weight at the top when I hit 296 pounds, the most I have ever weighed, I included a picture on the show notes page at Goal Getting Podcast.com / s2e3.

In today's episode, we are going to start reviewing The HOW of the 3 Keys to Goal Setting Success. The How consists of these two of the 9 Steps To Successful Goal Achievement:

* Set An Action Plan

* Measure It / Track It

With all goals, there must be action. There is something you must do in order to achieve the goal. We must be able to quantify these steps and track them.

Tom Peters, well-known Author and Speaker says:

What Get's Measured Gets Done."

We must track the steps we are working on to ensure the completion of those steps. Keeping track of the progress of these action steps will assist us in keeping up motivated. They will keep us going in the right direction toward our goals.

Last episode we discuss The WHAT. Setting Clearly Defined, Written Goals.

Today we will be discussing The HOW - Creating the action plan with specific actions you must complete to Get The Goal You Set.

The HOW contains two parts. The HOW section on the Goal Getting Worksheet and the Goal Setting Maintenance Worksheet.