Physical Goals - It starts with the body
Any kind of motion will do
A lack of motion causes atrophy…
We don’t move when we feel stuck.
We feel stuck when we are unsure of either our final destination OR our right next step.
More stuckness leads to more atrophy. Atrophy leads to a weak life and a weakened life refuses to dream big anymore.
In Short - You Need Motion
As part of our transformational coaching models, we help people set 3-Word Goals.
When your goals are so simple to remember, to write down, and communicate with others… Then you are 6X more likely to move towards them.
The 6 Dimensions of Goal Setting
As you can see from our 3-word goals model, there are 6 areas of your life where we set goals:
Physical
Financial
Relational
Business
Reputational
Fun stuff
All 6 of these areas are critical. I don’t want a member of our 200 Strong Coaching Community to have a flourishing business and an atrophied and unhealthy body that doesn’t allow them to enjoy life.
Every dimension matters.
I’ve put the map of my 3-word goals below, so you can see how it works.
When I think about the life I am living I imagine achieving all 6 of my goals. It feels richly rewarding and incredibly motivating. It’s also very easy to communicate these goals with others.
My Personal Trainer Sam asked me… “What are your workout goals?”
Me: (Easily and clearly)… “Fittest, I’ve ever been in my life, at 50.”
Sam: “Great, let’s create a plan to get you there”
“You need an emotionally driven overarching goal in every area of your life. A clear destination that excites you and gives you motion. When you lose touch with your goals, you begin to wander and you lack direction”
Your Physical 3-Word Goal - And My Story
Not being as physically healthy as you can be, is simply unacceptable. Your life matters and your body is the temple that carries everything.
Almost 1-year ago to the day… I took my 12-year-old son Gabriel fishing.
I was over 100 kgs in weight (220 pounds) for the first time in my life.
We had a short walk of about 250 yards over some small round rocks carrying a very small amount of fishing equipment. We were in a very beautiful part of the world.
I enjoyed none of it.
By the time we arrived at the spot, I was flushed red, very short of breath, and unable to stand up. I sat on a large rock and recovered while Gabriel fished. I never even put my line in the water. This was unacceptable. I had not taken good care of my body.
That Monday, I hopped in my car, drove to the gym closest to my house, and signed up with the first personal trainer that I met (Sam). I was not going to think about it, debate the issue, take forever choosing the next step… I was going to take action.
That one action saved my life, changed my business, and significantly altered the relationship I now have with my very active son.
8 months later, I took this video.
Your Physical Goal - Involves Other People
It’s tempting to write down your goals and keep them private. Please don’t do this.
Sometimes we keep things private so failing doesn’t hurt so much. We keep things private so can remain in a world where there is zero accountability.
Hiring Sam made a huge difference for me. He had expertise, skills, and knowledge that I didn’t have, but better yet, he was also determined that I wouldn’t fail.
Your goals need other people because there will be days when they feel impossible and other people can inspire you, push you, encourage you and on some occasions even carry you some of the way.
Plus, it’s way more fun with company.
Being in physical motion is so important. The amount of motion and the kind of goals that you set need to be aspirational and realistic for you, your age, and any health challenges you might have.
As you can see from the diagram above (as an example), I’ve broken my 3-word physical goal “Fittest at 50”, down into 3 measurable and specific micro-goals.
50 Pull Ups
Run 4-minute km
85kgs in weight
These are short, measurable, and attainable. Your goals could be different. If you are a 72-year-old with arthritis it could be:
Do 10 press-ups
Walk 5 km
Eat 120 grams of protein a day
Your goals are your goals.
Making Your Goals Relational
You’ll see from the diagram above that I’ve included 3 people who I consider to be critical to helping me reach my physical goals
Sam Cook - Personal Trainer
Gabriel Talbot - My Son and Reason Why
Eric Copeland - Friend on a similar journey
When you’ve got a support crew you will see success. I’ve given these people a clear message, “this is my goal, please help me get there.”
Your Next 3 Steps - Back to the Start and the Importance of Motion
When renowned therapist, author, and transformational thought leader Phil Stutz was asked, what’s the first thing you do to help a patient who is stuck, he answered…
“I get their body in motion”
And so if you are reading this and you wondering what’s my next step, I have 3 next steps for you but the first is the most important.
Do some physical activity right now. Go for a 5-minute walk. Drop and do 10 press-ups. Do 10 free bodyweight squats. Get your body moving now. Then comment below how you feel.
Don’t argue. Just do it.Come up with your own 3-word physical goal. Don’t try and find the perfect goal. just choose the best 3-words you can think of right now AND share them in the comments.
Creating your 3-word goals is an ongoing process and they will change, deepen, grow, and transform with you. There is no perfect goal.Consider becoming a paid subscriber of this substack as we build out our 200 Strong Coaching Community ($5/month). I’ll be sharing our methods, training, and tips as we go, so you can build out your own life and imitate what works.