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 08 October 2021 by

6 Songs To Keep You

Pumped At The Gym


A workout at the gym is so much better with the right tunes to pump you up and motivate you. In fact, music can keep you pushing through reps and help you with pacing. All you need is a perfect playlist, to keep you energetic, relaxed, and ready to power through like a beast.

If you're looking for new tracks to update your workout playlist, keep reading. We have some amazing recommendations from genres like heavy metal and alternative rock to rev up your routine like no other. 

1. Going Under by Evanescence

Going Under is the second single from American band Evanescence's debut album, Fallen. This alternative rock song which (besides being super fun to play on guitar) has an empowering, yet mesmerizing tune that seems to hit in all the right places.

Although this track is slow-paced, it still has an incredible sense of power. As the song builds up, you will feel it take you along, adding strength and dedication to your workout. Amy Lee's vocals are beautiful and captivating and will send you into another dimension. Just what you need for those intense gaining sessions!


2. Bleed It Out by Linkin Park

The 2000's legendary band Linkin Park delivered some incredible tracks that pair perfectly with workouts. Bleed It Out is a particularly great song that will have you reaching beyond your limit and unleashing your potential. In fact, this high-energy song gives you an adrenaline rush from the very first line.

With the intense guitar, combined with Chester Bennington's raw, screaming vocals- there is a level of power this song radiates and fills you up with. Whether you're doing some regular cardio or lifting heavy weights, this track will give you that extra dose of fierceness.


3. Pretty Visitors by Arctic Monkeys

With a spooky, enticing intro, this track by the Arctic Monkeys is full of twists and fun elements to get you going. It was released in 2009, as the ninth song on their album, Humbug.

The genre is a perfect blend of heavy metal and punk rock with brilliant drums and guitar. The lyrics are interesting and witty, as the band's frontman Alex Turner talks about life as a musician and how frightening it can be. The song does have a gloomy and sinister vibe, as he compares concerts to a circus using sharp words and imagery. 

It is fast-paced, ferocious, and packed with energy. Plus, it's a different track than the usual rock songs so it must be on your gym playlist. You will definitely feel an all-new sense of energy as soon as this one comes on. 


4. Click Click Boom by Saliva

Click Click Boom is a track by the famous American rock band, Saliva. The song was released in 2001 as the lead single of their second album Every Six Seconds. In fact, this song had such an intense, cool vibe that it was also featured in films like The Fast and the Furious, Talladega Nights, The New Guy, and Cradle 2 the Grave. 

The intense rap metal is face-paced and electrifying, which makes this a great song for workouts. The heavy instruments ringing in your ears, the soul-crushing beats, and edgy tunes will have you putting more and more energy into your workout. This song does have an exhilarating effect on you. Save it into your playlist and feel the headbanger do its magic during your next gym session.


5. Bat Country by Avenged Sevenfold

The most hit song by the band Avenged Sevenfold, Bat Country was released in 2005 as the second single of their album City of Evil. The song was inspired by the highly-acclaimed novel Fear and Loathing in Las Vegas by Hunter S. Thompson.  

This song was received so well by the audiences that it boosted the album's success and lead to to a staggering 2.8 million album sales in a year. Bat Country is a track filled with unmistakable energy and fun. Paired with M. Shadows versatile vocals and powerful delivery, the track takes you in for a crazy ride.

There is classic drumming, fast-paced variations in music and vocals, and head-rushing beats which will certainly give you a good time in the gym. This track deserves a permanent place in your gym playlist for sure.


6. Papercut by Linkin Park

The fourth single of Linkin Park's debut album Hybrid Theory in 2000, Papercut is another amazing song that you can add to your playlist. 

The addictive, slick music of this track takes center stage as it has what it takes you to fuel you up for an aggressive workout. The vocals are fast-paced, fierce, and full of rage. There is just something so passionate about Papercut that it gives you the motivation and energy you need.

This track will have you on beast mode before you even know it. 



With the long time COVID situation, plus the weather changes, we understand it's not always easy to complete your gym goals. However, music can be a real game-changer when it comes to workouts. We hope these tried-and-tested music hits will give you the push you needed.

Posted 17 June 2021 by

7 Ways To Motivate

Yourself To Work Out

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A regular workout is one of the best things you can do for your body. While starting a routine is easy, sticking to it for a longer period of time may be much more challenging. Sometimes we are too exhausted or just lack motivation to get up and start exercising. You probably want to do it, but you keep telling yourself that you can work out an hour later, and you get to the point when you have to go to sleep, or you have other duties to take care of.

If it sounds familiar to you, you may want to keep reading. In this article, you can learn about the seven most efficient ways to motivate yourself to work out regularly. It’s not actually that hard! You just have to find activities you like, solve your excuses, or get a partner. Read on for more information!


1.  Make Workout a Part of Your Daily Schedule

This advice is very simple, yet it’s one of the most effective ones. Just make a habit of working out - if you do it regularly, you will be much more likely to continue it. You can set a schedule for yourself and stick to it. Try to work out at the same time every day, and try to find ways to make your workouts shorter, so you have enough energy left to do other things in your schedule.

You don’t have to do heavy-lifting, but you can start with something easy like cardio exercises to improve your strength and stamina.


2.  Find a Workout Buddy

One of the best ways to motivate yourself to work out is to have a colleague, friend, or family member who is as dedicated to exercise as you are. If you don’t have anyone like that, you can always join a local gym, where you can meet other people with similar interests. Having someone there to push you or make sure you won’t skip your training will help you stay motivated.


3.  Make It Fun

A great way to keep up your motivation is by finding fun activities to do. Choose an exercise that you really enjoy - if you start doing something you don’t like, you are likely to quit it sooner or later. You can go swimming, play tennis, practice yoga, or follow dance classes. You can even combine two activities you like - for example, jogging and swimming. You can also visit this website to read quotes about famous sportsmen and their struggles in professional sports careers. 


4.  Set Realistic Goals For Yourself

A great way to keep yourself motivated is by setting goals for yourself and achieving them. If you see that your diet plan works and the weight starts going down, it will be much easier for you to continue it. You will also be motivated if you see that your body is getting stronger and your stamina improves after working out regularly. Just write down your goal and make a plan on how to achieve it.


5.  Avoid Negative Thinking

It’s easy to be discouraged during the day, but this can really affect your workout routine. If you get into a negative mindset during your training session, it will be much harder for you to get back into the mood and continue what you started. It’s important to notice when you start thinking negatively and try to change that thought to something more positive. Also, try not to think about anything else during your training session - focus on the activity only.


6.  Wake Up Earlier

Another way of keeping yourself motivated is waking up earlier than usual. It may sound hard, but waking up early is actually a great way of starting your day off right - you wake up feeling energized and ready for the day ahead of you. Try waking up at 6 am and see how much positive difference it makes. This way, when you wake up early in the morning, you can fit in an hour of exercising before starting your day.


7.  Focus on the Benefits

When you start working out, it’s easy to get distracted by all kinds of thoughts and emotions - especially if you’re doing it for the first time in a long time. A great way to get back into the whole process is by focusing on how good it feels afterward. What does your body feel like after each workout? Does it get stronger? Does it get more toned? Does it get more flexible? The more reasons you can find why working out feels so good, the better.



Working out requires a lot of motivation and determination. Establishing a new habit always takes some time and effort; it can be even harder to focus on your goal and keep attending the gym. However, following our tips, you will find encouragement in making yourself better.

The last tip would be to do something fun after your workout to reward your hard work. You can go to a cafe with your friends or have a smoothie at the gym. This will help you feel good about yourself and give you an extra boost of energy.

It’s important to reward yourself when you’re trying to achieve some goals. A great way of doing this is by treating yourself with something that makes you happy so it will keep you on the way towards your goals. 


Posted 13 May 2020 by

The 3 Important Lessons You Can Learn from the Unbelievable

Body Transformation of 74 Years Old Woman

Published: May 13th 2020

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A large portion of the things that we do is driven by our motivation. It may very well be the recognition you have been long focusing on so you work your tail off on all the tasks you do. Or then again basically picking vegetable plate of mixed greens over hamburger and French fries since you need to eat a healthier meal. 

We can surely do the greater part of the things that we want when we have the luxury of having a youthful body and mind. 

In any case, imagine a scenario in which you have an aging body that is susceptible to various types of diseases, in which each move you make, your joint inflammation kicks in and destroys your momentum. Will you still be motivated to accomplish your wellness objectives or build lean abs maybe? 

All things considered, the appropriate response is a reverberating Yes! Joan Macdonald, 74 years of age from Ontario, Canada just surpassed all odds in her staggering fitspiration story from an elderly person taking medication to a popular wellness influencer. 

Here are the three most significant things you can gain from her to support your wellbeing and wellness venture. 

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 1.Tune in 

It wasn't until her daughter went to her in tears that Joan acknowledged she needed to roll out a significant improvement in her life. At 70 years of age, she was 198 lbs and taking medication. 

Her joint inflammation was excruciating to such an extent that she experienced issues moving around. It influenced her sincerely and urgently required a change. So she tuned in to her daughter’s recommendation and left on a journey for a solid and more advantageous body. 

Similarly, you need to evaluate your present way of life. Tune in to what your body informs you and think regarding the individuals you care about. Try not to surrender long haul fulfillment for momentary satisfaction. 




2. Join similarly invested individuals 

One major piece of her prosperity was because she joined a gathering of women who were additionally progressing in the direction of an adjustment in way of life and removing bad habits in their system. Since they all have a shared objective, it inspired them to propel themselves harder consistently. 

Being encircled by individuals who are quick to a more beneficial body and love to remain fit spurs you to propel yourself forward, as well as gives you delight and energy that you probably won't get when you turn out to be separated from everyone else. 

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3. Do this process again 

If you ask all wellness coaches on the most proficient method to get into shape, you will find a similar solution from them. Repetition. Joan goes to the gym for 5 days every week for three sequential years. 

It was not one burpee or one treadmill HIIT that has conditioned her muscles. It was the difficult and steady reps she made reliably that helped her accomplish her present physical make-up. 

Something to do so you will be consistent with your exercise routine every day is to ensure that you keep your room temperature in the correct condition. 

Fitness experts suggest that turning your wireless thermostat down marginally (64-68 degrees) is useful so you abstain from feeling overheated, dizzy, or uncomfortable. This causes your body to feel better during and after exercise. 


Take away

Remaining sound and fit isn't a sprint, yet it is a long-distance marathon. The path won't be simple and if you at whatever point want to give up, similarly as Joan likes to state, if she can do it, you can do it!


Posted 16 February 2020 by

Video - Jim Rohn: Without a

dream we are nothing

Published: Feb 15th 2020

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Posted 17 December 2019 by

Best Of Lauren Drain Kagan

Quotes, Photos And Clips

Published: Dec 17th, 2019

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“I love motivating others and seeing their results and happiness!” - Lauren Drain Kagan

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 “I never thought in a million years I would look and feel how I do today!” - Lauren Drain Kagan

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“I eat about 4-5 meals a day of lean protein, healthy fats, veggies, and my carbs depend on my body goals at any given time” - Lauren Drain Kagan

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“Don’t be rigid in your thinking, never stop learning and don’t be jealous.” - Lauren Drain Kagan

Posted 09 September 2019 by

Best Of: Ashley Horner

Quotes, Photos And Clips

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"Don’t get frustrated, changes wont happen overnight" - Ashley Horner

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"My biggest motivation getting to the gym is the ability to push myself. Not all of my workouts are spent in the gym, I’ve had some of my most exhausting workouts outside of the gym." - Ashley Horner

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"Most of my workouts are very intense and I'm usually in and out of the gym in less than an hour" - Ashley Horner

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"I always kill it any and every chance I get in the gym!" - Ashley Horner

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"Get a motivation wall, post some of your favorite athletes up where you can see it every day." - Ashley Horner

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Ashley Horner


Posted 02 September 2019 by

10 Most Cut, Jacked, Muscular

MMA Fighters Of All Time


10. Robbie Lawler

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Robbie Lawler

Height: 5 ft 11 in (1.80 m)
Weight: 170.5 lb (77.3 kg; 12.18 st)

9. Hector Lombard

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Hector Lombard

Height: 5 ft 9 in (175 cm)
Weight: 185 lb (84 kg; 13 st 3 lb)

8. Sage Northcutt

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Sage Northcutt

Height: 6 ft 0 in (1.83 m)
Weight: 170 lb (77 kg; 12 st 2 lb)



7. Luke Rockhold

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Luke Rockhold

Height: 6 ft 3 in (1.91 m)
Weight: 205 lb (93 kg; 14.6 st)

6. Tyron Woodley

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Tyron Woodley

Height: 5 ft 9 in (175 cm)
Weight: 170 lb (77 kg; 12 st)

5. Alistair Overeem

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Alistair Overeem

Height: 6 ft 4 in (193 cm)
Weight: 245 lb (111 kg; 17.5 st)

4. Brock Lesnar

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Brock Lesnar

Height: 6 ft 3 in (191 cm)
Weight: 265 lb (120 kg; 18 st 13 lb)

3. Paulo Acosta

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Paulo Costa

Height: 6 ft 1 in (1.85 m)
Weight: 186 lb (84 kg; 13.3 st)

2. Rousimar Palhares 

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Rousimar Palhares 

Height: 5 ft 8 in (1.73 m)
Weight: 173.9 lb (78.9 kg; 12.42 st)

1. Yoel Romero

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Yoel Romero

Height: 6 ft 0 in (1.83 m)
Weight: 184.5 lb (83.7 kg; 13.18 st)

Posted 09 August 2019 by

Best Of CarrieJune Anne Bowlby

Photos, Quotes And Clips


“I’m no model..
But I could pick one up and squat her” – CarrieJune Anne Bowlby



“You don’t get what you want in this world by dropping hints. You need to speak up, claim what’s yours and go get it” – CarrieJune Anne Bowlby




Born: 1996
Height 5'4" (162.5cm)
Weight: 125 - 135lbs (56.7 - 61.2kg)


Posted 19 July 2019 by

10 Best Gym Advice I Ever Received:

Vol 1 -

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“One bad day? 

Shake it off and get back to it asap”.

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“You can’t out-train a bad diet”.


“Take your time doing your reps, it's not a race. Perfect your form, less injury, better results”.


“Abs are made in the kitchen”.


“Your mind gives up long before your legs give out. Keep going”.

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”Slow down, control every movement”.


“Keep going! Right when you are about to give up due to hitting a plateau for weeks, a big change is coming!”


“Use a training log.  Consistency + progressive overload = gains”.


"It's easy to find a million reasons to fail but you only need one to succeed. Find your reason”.

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“It's better to go and get a subpar workout than to sit around watching tv”.


*Honorable mention: “You have to hold the button down to fill your water bottle.”


Thank you to all of our CutAndJacked fans on Facebook and Instagram who contributed to this article.


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