Motivation

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

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 CutAndJacked.com 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: Facebook.com/amirlaufertnutrition

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

"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

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

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

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

Ashley Horner

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10. Robbie Lawler

Robbie Lawler

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

9. Hector Lombard

Hector Lombard

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

8. Sage Northcutt

Sage Northcutt

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

7. Luke Rockhold

Luke Rockhold

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

6. Tyron Woodley

Tyron Woodley

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

5. Alistair Overeem

Alistair Overeem

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

4. Brock Lesnar

Brock Lesnar

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

3. Paulo Acosta

Paulo Costa

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

2. Rousimar Palhares 

Rousimar Palhares 

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

1. Yoel Romero

Yoel Romero

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

“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

CARRIEJUNE ANNE BOWLBY

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

1.

“One bad day? 

Shake it off and get back to it asap”.

2

“You can’t out-train a bad diet”.

3.

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

4

“Abs are made in the kitchen”.

5.

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

6

”Slow down, control every movement”.

7

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

8.

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

9. 

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

10.

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

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

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

Video - Stay Powerful Vol 1: Confucius - It does not matter how slowly you go

“What it comes down to is passion, how passionate are you about what you do?” - Simeon Panda

“It’s amazing what you can achieve when you dedicate a considerable amount of time to improving an activity. Initially the progress will be exponential. But what happens when it slows? My biggest attribute is patience. I’m completely at peace with the length of this journey, I embrace it.
It is that, that separates those who think they want it from those who owned it from the very first time the idea was conceived.” - Simeon Panda

“No ones going to help you, you have to get up and do it yourself. You really have to put the work in. No one out there is going to carry you.” - Simeon Panda

“I’m not going to sugarcoat this, anyone struggling to stay consistent you simply don’t want it hard enough; you cannot teach someone drive and ambition.” - Simeon Panda

“I can’t roar, I can’t growl in everyday society but here, here my beast is woken, here is where I thrive!” - Simeon Panda

“I found solace, I found my peace in something that allows me to express aggression, determination, resilience, I’m in my zone. In this environment i’m truly living.” - Simeon Panda

“I plan my meals in the supermarket as I’m buying the ingredients, I know exactly what my body needs.” ~ simeon panda

10.  Mark Wahlberg

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  

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

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 

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 

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

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

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

Lou Ferrigno's five films of note: 

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

1.  Arnold Schwarzenegger

Arnold Schwarzenegger's five films of note: 

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