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Posted 31 January 2015 by Amir Laufert

6 Steps To Setting A Goal

And Achieving It

How to be a goal getter.

We all want to succeed and better ourselves but some of us fail time after time. Setting up goals to work towards is a way to help us on track and achieve success. In this article I would like to discuss the process of how goals can be reached.

Eating and exercising regularly is not something everyone sees as a fun thing to do everyday and most people find it hard to stay motivated and on track. With this being said, the people who have a goal set in place whether it be a holiday coming up or a wedding etc. always find it easier and more manageable to succeed. The people who are just trying to lose weight or eat better but with no goal lack motivation and find it a lot more difficult.

The process

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Step 1: Define the overall goal

This step seems simple enough but it comes with its challenges. Nothing can be achieved without something to work towards, but a goal that is too big can be disheartening. Creating a goal that is hard yet achievable is a good start. You will need to decide on what the end result will look like and how you will know once you have achieved the goal.

Step 2: Setting up milestones

This step is where you will decide on the milestone to be achieved on the path to the goal. These milestones are of utmost importance as with each milestone achieved, you are a step closer to the final product. This can be done by setting up a plan of action with timelines or achievements.

Step 3: Motivation

We all need some motivation every now and then to give us that boost to carry on. Using pictures or notes for example a picture of someone who you want to aspire to, or a note saying “you can do this” is a reminder to keep on going. Websites such as have tons of motivational pictures and videos that are great for that pre-work out pump or to get the day started with in a good mind frame. Many people take before photos as a reminder of how far they have come and as a way to monitor the changes they have made. A great way to stay motivated is by including friends and family. They can join you on achieving your goal by understanding your goal and by simply giving you a push every now and then.

Step 4: A timetable

This has been mentioned above but setting up a timeframe for example a “12 week plan” for yourself is a good idea. Create a day to day schedule of what you must eat and what days you must exercise is a constant reminder of what must be done in order to achieve your goal. Putting this in a visible place is a must and reading it over before you sleep and when you wake up will automatically put you in the right frame of mind for what must be done.

Step 5: Nutrition

Once the meal plan has been decided a shopping list and prepared meals are essential. Going to the shop and buying your weeks’ worth of foods will put you in a great position to stay on track. The biggest culprit of sliding off the eating plan is a lack of preparation. If you take with you a pre-made meal and set it aside for lunch then you have no room for error, however taking no food with you and being starving with only a convenience store or a fast food chain nearby is a disaster ready to happen. Remember preparation is key! In terms of weight loss goal or muscle gain, preparing a meal plan, a grocery list and exercising routine could be the most important step in your quest to achieve your results.

Step 6: Goal reached!

Once your journey has been reached it's time to pat yourself on the back and feel proud. It’s now time to enjoy the results and start thinking of the next goal to work towards. Success comes from reaching small goals all the time. Consistency is key.

Written By Amir Laufert:

Posted 31 December 2017 by

Video Motivation: Dwayne

Johnson - From Nothing

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Posted 29 December 2017 by

Video Motivation: Joe Rogan

Force Yourself

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Posted 06 January 2018 by

10 Most Muscular, Ripped,

Hollywood Actors Of All Time

10.  Mark Wahlberg

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Mark Wahlberg's five films of note: 

2010: The Fighter 
2012: Ted 
2013: Pain & Gain 
2016: Patriots Day Tommy
2017: Transformers: The Last Knight


9.  Chris Hemsworth  

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Chris Hemsworth's five films of note: 

2011: Thor
2013: Thor: The Dark World
2015: Avengers: Age of Ultron
2016: The Huntsman: Winter's War
2016: Doctor Strange


8.  Sylvester Stallone 



Sylvester Stallone's five films of note: 

1976: Rocky
1985: Rambo: First Blood Part II
2000: Get Carter
2010: The Expendables
2015: Creed


7.  Terry Crews

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Terry Crews five films of note: 

2007: Norbit
2009: Terminator Salvation
2013: Scary Movie 5
2014: The Expendables 3
2015: The Ridiculous 6


6.  Jason Momoa 

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Jason Momoa's five films of note: 

2011: Conan the Barbarian
2016: The Bad Batch
2016: Batman v Superman: Dawn of Justice
2017: Once Upon a Time in Venice
2017: Justice League 


5.  Michael Clarke Duncan 

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Michael Clarke Duncan's five films of note: 

1999: The Green Mile
2000: The Whole Nine Yards
2002: The Scorpion King
2003: Daredevil
2005: Sin City

Born December 10, 1957
Died September 3, 2012 (aged 54)


4.  Dave Bautista

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Dave Bautista's five films of note: 

2013: Riddick
2014: Guardians of the Galaxy
2015: Spectre
2016: Kickboxer: Vengeance
2017: Blade Runner 2049


3.  Dwayne Johnson

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Dwayne Johnson's five films of note: 

2013: Pain & Gain
2014: Hercules
2015: San Andreas
2017: Baywatch
2017: Jumanji: Welcome to the Jungle


2.  Lou Ferrigno

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Lou Ferrigno's five films of note: 

1977: Pumping Iron
1983: Hercules
2003: Hulk
2015: Avengers Grimm
2017: Thor: Ragnarok


1.  Arnold Schwarzenegger

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Arnold Schwarzenegger's five films of note: 

1977: Pumping Iron
1982: Conan the Barbarian
1984: The Terminator
1987: Predator
2010: The Expendables

Posted 13 October 2017 by

Best Of Anthony Joshua

Photos, Clips And Quotes



"As long as you have discipline, you can be a success. Discipline is what makes you do everything you need to do" - Anthony Joshua



"Wherever you get to is better than where you started. To stay on the road is a massive achievement" -  Anthony Joshua



"From the neck up is where you win or lose the battle. It's the art of war. You have to lock yourself in and strategise your mindset. That's why boxers go to training camps: to shut down the noise and really zone in" - Anthony Joshua



"Don't worry about the title. Worry about what you've got to do today, tomorrow, the next day, and that title will be waiting for you" - Anthony Joshua



"I still feel I am that 14-year-old kid, hungry and trying to find a way through life. That's what I'm trying to develop, trying to be good at something through boxing. But I feel like that young kid who's trying and trying" - Anthony Joshua

Posted 04 September 2017 by

Tribute: Best Of Rich Piana

quotes, photos and clips


“There’s no short cut. It’s hard work being a Bodybuilder. If you’re not willing to do the hard work, then it’s the wrong sport for you. You’ve got to love it. If you love it, you will get to where you want to be.” - Rich Piana


“Spending 8 hours in the gym is not everyones thing, but I love it” - Rich Piana


“There is no such thing as over training. You’re either under eating or under sleeping” - Rich Piana


“As long as you’re doing what it takes, training hard and eating right, that’s all that matters” - Rich Piana


“That dream belongs to you. So go out there and make it a REALITY” - Rich Piana


“They say there is a judgement day. I dont think judgement day comes when we are dead. The judgement day is today, the judgement day is now. And it is going to allow you to live a life of hell now; Or to choose your own kingdom, To live Heaven on earth now. Live dangerously until you die” - Rich Piana


“Real men eat, whatever the fu*k they want” - Rich Piana


“I would say eat 8000 calories a day, train for 2,5 hours a day and also do an hour of cardio so you are taking in a lot more calories and your body is just going to grow” - Rich Piana


R.I.P Rich Piana,
Born: 26th Sept 1971
Died: 25th August 2017

Posted 31 August 2017 by

Best Of Floyd Mayweather

quotes, photos and clips

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"When people see what I have now, they have no idea of where I came from and how I didn't have anything growing up." -  Floyd Mayweather, Jr.


"God only made one thing in this world that's perfect - and that's my boxing record". -  Floyd Mayweather, Jr.

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"A true champion will fight through anything". -  Floyd Mayweather, Jr.


"A true champion can adapt to anything". - Floyd Mayweather, Jr.

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"You have good days, you have bad days. But the main thing is to grow mentally". - Floyd Mayweather, Jr.


"I come from a very rough background, and I'm saying that if you work hard and dedicate yourself that you can make it, too". - Floyd Mayweather, Jr.

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"You hear certain things, negative things, all the time that aren't true, but you never hear about the positive". - Floyd Mayweather, Jr.


"I'm just an American dream". - Floyd Mayweather, Jr.


Posted 30 August 2017 by

Best Of Conor McGregor

quotes, photos and clips

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"I'm not going to get somewhere and say, 'OK, I'm done.' Success is never final; I'll just keep on going. The same way as failure never being fatal. Just keep going. I'm going to the stars and then past them". -  Conor McGregor


"You might win some, you might lose some. But you go in, you challenge yourself, you become a better man, a better individual, a better fighter". -  Conor McGregor

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"The more you seek the uncomfortable, the more you will become comfortable". - Conor McGregor


"My success isn't a result of arrogance - it's a result of belief". - Conor McGregor

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"I wish everyone well, but you need to focus on yourself. You need to stop putting your hand out. Everyone wants hand outs. Everyone wants things for free. You've got to put in the work. You've got to grind. You've got go through the struggle, and you've got to get it". - Conor McGregor


"Life is about growing and improving and getting better". - Conor McGregor

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"I take inspiration from everyone and everything. I'm inspired by current champions, former champions, true competitors, people dedicated to their dream, hard workers, dreamers, believers, achievers". - Conor McGregor

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"I am not afraid of saying something and going and pursuing it. That's it. I see it in my mind. I say it out loud. I go and do it". - Conor McGregor


"Yes, sir, no, sir, clock in, clock out. Why were you late? Why are you not in today? That's not how humans are supposed to live" - Conor McGregor

Posted 14 February 2015 by Thomas DeLauer

Motivation: Have A Powerful

Lunch Break Workout

Video: Have A Powerful Lunch Break Workout By Thomas DeLauer

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Thomas DeLauer: Have A Powerful Lunch Break
Instagram: @ThomasDeLauer
Twitter: @ThomasDeLauer

Posted 25 January 2015 by

Best Of: Phil Heath

Photos, Clips And Quotes

Best Of: Phil Heath Photos, Clips And Quotes


"Yeah they call me 'The Gift' but I've worked hard to get to this point"
- Phil Heath


"I refuse to be just average" - Phil Heath


"My goal is to keep kicking butt in the gym. Take advantage of every rep, every set, every meal, every ounce of sleep I can get and leaving no stone unturned"
- Phil Heath


"There's no way in hell I could have achieved what I have without being a good student and listening to the wisdom of others" - Phil Heath

"Get over it people, I worked my ass off" - Phil Heath


"Being negative is a disease that leads to pain, hardship, depression, poor health and failure. Be proactive" - Phil Heath

"Doing things properly the first time is important. You may not get a chance to do them correctly again" - Phil Heath



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