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 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.

Posted 24 January 2019 by

Video - Stay Powerful Vol 1: Confucius

It does not matter how slowly you go

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

Posted 28 June 2018 by

Best Of Simeon Panda:

Photos, Quotes and Clips

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

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“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

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“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

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“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

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“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

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“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

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





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