The document discusses the importance of setting well-defined behavioral and outcome goals for achieving personal transformation. It outlines the SMART criteria (Specific, Measurable, Attainable, Realistic, Timely) for effective goal setting and emphasizes the role of intrinsic motivation in overcoming obstacles. Additionally, it stresses the need to anticipate challenges and view them as opportunities for growth rather than reasons to quit.

1. Presented by Brian Ayers, CSCS Total Transformations, LLC

2. Without knowing where you want to end up, how can you expect to get there? “ If you plan to go nowhere, then you are sure to end up there” Properly set short term behavioral goals establish the road map to achieving your outcome goal. Goals give you a measure of success. Goals give you something to be held accountable to.

3. S – Specific Goals need to be very detailed and specific about the outcome. M – Measurable Goals need to be measurable to determine success. A – Attainable The goal should be reasonable and physically possible R – Realistic For goals to be realistic a goal should represent an objective toward which you are “willing” and “able” T – Timely There has to be a time set to reach a goal to make it obtainable

4. Outcome Goals : Represent the desired results that you plan to achieve Long Term : How you envision yourself after being successful in making all of your desired changes. “ I want to lose 20lbs by May 3 rd .” “ I want to fit into a size 6 dress by my friend’s wedding on July 24” Short Term : Where you plan to be at set points between your baseline (start point) and your ultimate desired result. “ I want to be down 3% BF by March 5”

5. Behavioral Goals : Represent what changes you intend to make to achieve your desired results Short Term : What changes do you plan to make today or this week? “ I will eat an apple with my lunch 3 days (M-W-F) this week.” Long Term : What behaviors do you plan to be actively doing 3 months from the time you start? “ I will be strength training 3x/wk for 40min per workout” Behavioral goals can be action based or cognitive goals. “ I will spend 15 minutes on Monday brainstorming why I want to lose 20lbs by May 3 rd .”

6. Obstacles are a natural part of the change process. When you anticipate obstacles you are able to come up with strategies to overcome them. How people view obstacles is going to determine their ultimate outcome Those who view obstacles as reasons to quit are ultimately going to be unsuccessful. Those who view obstacles as an opportunity to learn and improve their strategies will ultimately be much more successful. What gives someone the strength to overcome obstacles?

7. Extrinsic motivation refers to motivation that comes from outside an individual. Examples include: Family and friends Workout partner or personal trainer A competition or program A doctor telling you to change for health reasons External motivators, while helpful, have been shown to be less effective at facilitating lasting changes when compared to internal motivators.

8. Take a moment to picture yourself if you were 100% successful in the goals that would like to achieve. How would your life be different? What would you be doing then that you are unable to do now? How would it make you feel? These are your Intrinsic Motivators or your “Internal Why”

9. My contact information is: Website: www.ttfitness.com Email: bayers@ttfitness.com