Set Goals And Crush Them Effectively

How many things have you wanted to do in your life but failed to hit the mark? If you’ve started a task with tons of enthusiasm and drive but then fallen short of the mark, this guide is perfect for you! The reason most people don’t hit the achievements they want is simply that they don’t have an effective plan of attack for their goals. They don’t set goals and crush them effectively.

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The NUMBER ONE Thing That People Do Wrong

You want to know the first thing people do that completely ruins their chances of success. This ONE mistake so many people make, that holds them back from really crushing their goals. They set a goal they have no control over.

They set a goal that they can’t control. That they leave up to chance. You can see it in so many peoples goals… ‘I will make £2000 a month’, ‘I’m going to lose 10lbs’ or ‘I will have 10,000 visitors to my blog’. Are these results possible? YES DEFINITELY. But the most important thing that you need to do is change the goalposts. You need to make them a target you have complete control over. Instead of ‘I’m going to lose 10lbs’ your goal should be ‘I’m going to go running 5 times a week’ or ‘I’m only going to eat one unhealthy meal a week’. See the difference? These goals are completely in your control AND the end result will still be what your aim is.

How can people ever set goals and crush them when they don’t have full control over the end result?

How To Set Goals And Crush Them (SMART)

You’ve probably heard of the SMART method before in setting goals. If you have you can skip this section. But it’s always good to read over and refresh your memory. The SMART system for goal setting consists of 5 targets you need to have for every goal. You need to get Specific. Keep your goal Measurable. Make sure it’s something that’s Attainable. And keep it Relevant and Time-bound.


Make your goal as specific as you can. When making your goal specific think about: what EXACTLY it is you want to achieve? What do you need to do EXACTLY to achieve your goal? If your goal isn’t specific enough, you will end up going off on tangents. You may start taking tasks you think are useful, but really have no relevance to your end goal. Remember the more exact you are the more specific your goal will be.


How measurable is your goal? Make sure you have quantitative measurements rather than qualitative measurements. You want numbers that are consistently measurable. For example being happier is not an effective measurement, how can you measure happiness?. But measuring the number of hours you’ve cut from your working life, therefore, increasing your quality of life is. So aim for goals that have CLEAR measurability


This one is a bit of a fine line. You need to make sure your goal is something you’re definitely capable of. While at the same time making sure you’re not pushing yourself so hard that you will lose motivation and quit before your goal is complete. If you have to, aim for something that’s easier rather than harder. And as you progress begin to make your goal more and more challenging. Think of attainability as your carrot on a stick, you always want your goal just within reach.


Is this goal something that YOU want to do? Don’t set a goal just because you think it will make somebody else happy. Make sure this goal is relevant to what you truly want. Is running 5 times a week relevant to losing weight. Is writing more blog posts a month relevant to getting more visitors. YES. Keep your goals relevant to what you want! If your goals aren’t relevant, change them quickly.

Time Bound 

Make sure you have a time frame in which your goal must be completed. If your goal doesn’t have an end date then you may lose motivation because you have no sense of urgency to push yourself. Just like attainability, you walk a fine line. Make sure you give yourself enough time to complete your goal, but not too much time that you have no sense of urgency. And remember the bigger the goal the bigger the timespan. If you have a huge goal you need to complete, break it down into smaller more manageable goals with smaller timespans, that you can achieve quickly. To keep your motivation high.

What Is Your ‘WHY’?

You need to make sure you know exactly WHY it is you want to achieve your goals. When thinking about your ‘why’ a good trick is this: If you had to explain to somebody else why you have your goal, what would you say to convince them that this is something that is worth doing? Your ‘Why’ is so important so don’t overlook it like a lot of people do. Just like if you don’t set goals that you are in control of if you don’t know your ‘why’ your chance of success gets smaller and smaller as you lose your sense of motivation!

To set goals and crush them effectively remember:

It’s always important to use words that are ‘certain’ instead of words that are ‘maybes’. For example, you should say ‘I WILL do this’ not ‘I WOULD LIKE to do this’.

So to recap, Keep your goal:

  • Written down.
  • Clearly defined.
  • Easily measurable.
  • Something that is achievable for you.
  • A goal that is made for YOU and not to impress someone else.
  • And in a realistic timescale.

I’ve made this handy goal setting action plan that you can download and use to write your own goals:

Goal Setting – Free Action Plan

If you really want to set goals and crush them effectively. You can use this action plan more than once to make it more manageable. “How do you eat an elephant? One bite at a time.”

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Escape Your Comfort Zone -10 Tips

 Are you getting bored with being stuck in the same place? However at the same time you’re too scared/lazy/apathetic to do anything about it? Then you need to read this guide on how to escape your comfort zone!

Don’t fancy reading it? Check out the video!

Escape Your Comfort Zone – Ultimate Guide

What is a Comfort Zone?

A comfort zone is any space that you find yourself relaxed in. A place where you aren’t scared or exerting effort. For example cleaning your teeth (I hope) is in your comfort zone. It isn’t a physical space but a mental one. What you’re mentally comfortable doing. You may feel like your comfort zone is in your bedroom for example. But if you were suddenly sat in your bedroom with 100 strangers…it wouldn’t be too comfortable.

Why do you need to Escape Your Comfort Zone?

If you never left your comfort zone you’d never experience anything new in life. And that is what life is all about. Experience. If someone told you they could put you in a room with 3 meals a day and a bed, you’d be safe and live till 100. Would you do it? Of course not. But on a mental level that’s what you’re doing when you’re not always striving to escape your comfort zone!

The benefits of learning to escape your comfort zone now are also beneficial for you in the future. In the future you might be to afraid or uncomfortable doing something that, if only you put the time in now, you’d be completely comfortable with. So it’s imperative that you do everything that you can to escape your comfort zone!

Tips To Escape Your Comfort Zone

Know your why

 You should write down or memorize the reasons why you want to escape your comfort zone. If you ever find yourself shying away from new challenges you’ll be able to recall your reasons and tackle your fears head on! Knowing your why is not just beneficial in tackling your comfort zone but all areas of life. And you should be encouraged to write down your ‘Why’ for living.

Understand it’s an opportunity for you to grow

Every time you face a situation that takes you outside of your comfort zone, remember this is an opportunity for you to grow. Don’t get nervous about it get excited. No matter what happens you are going to grow as a person. Don’t view yourself as a failure. There is no such thing as failure if you take the lesson from what you experience.

Become a ‘YES’ Man

Have you ever seen the film ‘Yes Man’ Starring Jim Carrey? If you haven’t essentially the film is about a man, who whenever a new opportunity arises, he just says yes. That is a prime example of what your life should be like. Become a ‘YES’ Man in your own life!  By putting yourself in new scenarios and situations you force yourself to grow and expand everyday!

Think it out in your head

Whenever I’m nervous or anxious about leaving my comfort zone I rationalise things in my head. I think about the worst case scenario, and then how unlikely it is that it’s going to happen. For example if I’m going to a new job interview what’s the worst thing that could happen? I’m not going to vomit everywhere or have uncontrollable diarrhoea. The worst thing that will happen is that I’ll make a few mistakes and not get the job, there’s 100’s more!

Find a supportive friend

If there’s something that you’re anxious about doing and you can take a friend with you, then why not? Bringing a friend along could make you feel more calm and less worried. So why not bring a friend, maybe they want to do it as well. Then you can both get our of your comfort zones together!

Create an Ultimatum

Have you ever heard of the website You put money on a commitment to yourself and if you lose… That money goes to charity. While you don’t have to make a money ultimatum why not think of some ultimatums you can make with yourself that will push you to grow out of your comfort zone.

Never go with the safe choice.

Start making it a habit to never go for the easy or ‘safe’ option. Start doing the things that are going to challenge you and make you uncomfortable whenever they arise. Just like I said before, understand that everything you do is an opportunity to grow. So start doing the things that are more difficult and make you risk a little more. You’ll thank yourself in the long run!

Create challenges

Create challenges everyday then go and smash them. They can be daily challenges or bigger challenges that take more time to work towards. For example one day you could set yourself a challenge to talk to more strangers. A comfort zone challenge I set myself was to do a 5 mile obstacle course. Creating a bigger challenge like that made me push myself everyday.

Make it your mission to do the things you want to do!

It may sound stupid but you know what I’m talking about. If you want to learn Spanish sign up to a Spanish class. If you’ve wanted to be a better dancer, learn to dance. There’s a million things that the world has to offer. Stop being afraid of taking the chance. If you change your mind and don’t like it who cares? Maybe it’s just not for you. There’s a million other things for you to try!

Just take the plunge

If none of the above are working for you then there’s one thing left for you to do. ALL IN. You only need a couple of seconds of stupidity. Don’t think. Just let your body move and your brain be dead and just do it. Live in the moment and be an idiot. You’ll thank yourself later!

Escape your comfort zone infographic
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So what are you waiting for? Use these tips in your life and start living your life outside your comfort zone! Your quality of life and general happiness will improve massively!

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Gym Anxiety? 6 Tips To Overcome Your Fear!

Your first time at the gym can be daunting. I remember the moment I made the decision to go to the gym… And then the weeks I spent plucking up the courage to sign up for a gym membership… Followed by how much longer it took me to actually pluck up the courage to go. My gym anxiety stayed with me right up until I walked out of those gym doors after my first workout.

Gym Anxiety Comparison – What Happens VS What You Think Happens:

In my head I had this horrible idea about what it would be like to go to the gym. I used to be a skinny guy, and believed the moment I walked through those gym doors people would be staring, laughing and pointing at me. Because I wasn’t as strong or as big as everybody. I imaged I wouldn’t know how to use any of the machines properly. That I’d do all the exercises completely wrong and just look like a massive idiot.

In reality this is what actually happens: You walk in. Almost nobody notices you as you head to the changing rooms to get changed. Once you’re out and back on the gym floor you begin your workout. The machines all have instructions on how to use them correctly. Since they are there you can use them without looking inexperienced. But most importantly. Nobody even looks up at you or acknowledges your existence. Because they’re so busy focusing on themselves and how they look they don’t have time to care about what you’re doing. You’ll especially realise this when you start going to the gym. Because you’ll realise you’ll have no idea who’s new and who’s old. You’re too busy worrying about your workout and that you’re doing things right!

How To Overcome Gym Anxiety – 6 Tips

I don’t expect that last paragraph will suddenly evaporate your gym anxiety. The only way you are going to lose it is when you’ve been to the gym and realise it’s nowhere near as bad as you thought it was going to be. So here are the 5 tips that can help you get started:

Put your headphones in.

Putting your headphones in acts as noise barrier to block out everything else that is going on around you. This is great if you’re scared people will be talking or laughing about you (which they won’t). If you’re blocking out the noise around you, you only have to focus on your internal voice. Therefore you can just keep reminding yourself your gym anxiety is all in your mind and you have nothing to worry about!

Start off on something easy.

The exercise bikes are a great place to start. You don’t even need to know how to ride a bike. Because the machine takes the balancing out of the equation. If you’re super nervous about going to the gym, just hop on the bikes the first few times. This will acclimatize you to the gym environment. And you’ll see how stress free going to the gym really is.

Learn before hand

Learn your workout before you go to the gym. Everything you could ever want to know is now on the internet. So you don’t have a reason to go to the gym unprepared! Look at exercises you’re not sure about and the correct technique on how to do them. With this knowledge in your mind you can lose the fear that you’re going to mess up on one of the machines.

Go at quiet times

I still do this now. Not because I have gym anxiety, but because I like being able to go on any equipment I want, whenever I want. Find out the times your gym is busy and when it’s quiet. For example my gym gets busy between 7-9 in the morning and 5-9 at night. So I avoid these times. If there is a 24 hour gym near you this will be perfect for you. Because you can just go at a time when nobody is around.

Dress the part

For your own confidence why not dress the part. Forget “All the gear, no idea” you only have to “Fake it ’til you make it”. If you can’t afford to do this though it doesn’t matter too much. When I first started going to the gym I went in a pair of jogging bottoms they haven’t made since the early 2000’s and a t-shirt that hung off me.

Go with a friend

Have you got a friend that has the same fitness goals as you? Go with them. If your friend is an experienced gym goer then you have absolutely nothing to worry about because they will show you the ropes. And if you’re both new then you’re simply in it together! With each others moral support who cares about the other people around you (and trust me they don’t care about you!)

Bonus Tip: If you can, hire a personal trainer. They will show you exactly what to do and give you the best advice on how to meet your fitness goals. Because you’re with them you’re gym anxiety will disappear because you’re with an authority of the gym.

Where Is Your Gym Anxiety Coming From?

Have you asked yourself this question? While these tips will help you tackle going to the gym for the first time you should try to find the underlying reason why you’re getting anxious. There could be a deeper problem that you can figure out and work on.

Want to overcome fear altogether? Check out this article on why you need to reprogramme your subconscious mind

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Bright Futures Quotes – 9 Mobile Wallpapers

Do you feel like you’re future is bright? Then download one of our free bright futures quotes. For the people with bright futures, this page is perfect for you!

What are your plans for the future? What great goals do you plan on achieving? They’re all possible for you when you keep your focus forward and remember how bright your future is going to be!

Bright futures quotes – 9 Mobile Wallpapers


‘Don’t look back. A bright future is before you’

‘Don’t let a dark past ruin a bright future’

‘My future is so bright, I need shades’

‘The future is bright’

‘Your time is valuable, your talents are many and your future is bright’

‘Let go of your past, a bright future is waiting for you’

‘Your future will always be bright when you stay focused, optimistic & positive’

‘There are far better things ahead than any we leave behind’

‘The best is yet to come’

What Bright Futures Quotes were your favourites?

They were all made to stand out, but was there one that caught your eye in particular? Leave a comment in the section below whichever your favourite was. I’d love to hear it

And in the meantime remember your future is as bright or as dark as you imagine it to be! You have complete control over your life and destiny and whatever you see for yourself in the future. That is what you’re going to receive.

You are your only limit. Your mind and thoughts are what control your destiny. You are your reality! So start changing your reality today!

If you liked these quotes and also love to hit it hard at the gym then check out the free gym wallpapers here:



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Bodybuilding Motivational Quotes For Mobile

Ever get up one day and not feel the urge to go to the gym and perfect your body. It can be hard finding the motivation every day to do what you need to do. Not just for your future, but your dreams too! That’s why these 9 Bodybuilding motivational quotes were created!

I want you to feel inspired 24/7 to get up and grind it out at the gym! These Bodybuilding motivational quotes fit your mobile wallpaper perfectly so you can take them with you as a remind wherever you go.

Bodybuilding Motivational Quotes – Mobile Wallpapers.

No pain, no gain shutup and train

‘No pain, no gain. Shut up and train’

Get up and get going! Complaints aren’t going to get you the muscles and body you want! What is going to get you those muscles is blood sweat and tears! Think about where you’ll be in 6 months time if you don’t quit! If you get up workout hard and eat clean!

bodybuilding motivational quotes

‘It hurts now but one day it will be your warm up.’

This is so true! And if you’ve been going to the gym for a while, you’ll know this as well! In fact, if you’re like me what hurts now won’t even be in your warm up anymore because it’s just not heavy at all! This quote is especially important to remember when you’re just getting started!

C.T Fletcher Quotes


What better motivation than Arnold Schwarzenegger! Apart from his dedication and drive to win Mr Olympia (more than once) what’s really motivational with Arnold Schwarzenegger is what he did afterwards. He was told he’d never be anything but a meathead. That he’d never be an actor. Or that his accent sounded ridiculous. And now look what he’s done! Became one of the biggest movie stars in the 80’s as well as becoming the governor of California. He truly conquered and if he can do that, then what’s stopping you?

‘Winners find a way, losers find an excuse’

There are three types of people in this world: winners, losers and losers who haven’t learnt how to win yet. What one are you? Are you going to be a winner? Or are you going to be a loser? Just because you’re a loser it doesn’t mean you have to stay a loser. But if you keep finding excuses for why you can’t do something you always will be. Do you think your muscles care if it’s raining outside? Do you think they care if you’ve been working all day? Not one bit. If you want to get big there’s only one thing your muscles care about: Breaking them down and feeding them what they need. Stop making excuses for why that isn’t happening and start taking action!

Amazing Elliott Hulse Quotes

‘Fuck average. Beast or bitch its your choice’

Never settle for average. Ever choice defines whether you’re going to be a beast, or whether you’re not. You were not put on this earth to be average. Remember, that you were here to achieve something great. And to attain the body you want can’t be done by only giving average effort. It’s going to take tons of willpower, discipline, mental fortitude and toughness. But when you do it the rewards will be so great!

‘Life doesn’t give you what you want. It gives you what you deserve.’

This is a motivational bodybuilding quote that you sohuld take into every area of your life. You don’t deserve a thing. The only thing you deserve is what you have earnt. So get up and make something great happen. Because you’ve only got this one life. Do you want to not accomplish your goals and be a failure? Or do you want to get up every day and work towards your goal until your success becomes inevitable?

‘You can have results or excuses, not both’

This is the ultimatum. If you keep making excuses you’re never going to get the body you want. Or anything you want for that matter. So if you’re serious about getting results stop making excuses for why you can’t do something and just do it. The only person that’s stopping you is you! And you’re only going to kick yourself when you’re older if you don’t do it NOW!

‘Let the gains begin’

Pure and simple! Let the gains begin.

‘Be patient, the results will speak for themselves’

All good things take time. One of the hardest things you can do is learn to enjoy the journey. But it’s one of the most beneficial. You’re going to spend a lot of time in the gym and working on your nutrition. So why not learn to enjoy it? Take pride in every rep you take. And every time you lift heavier, remember it and enjoy it. When you’re prepping your food, look forward to what you get to eat! This is something to remember. Just be patient, enjoy the journey and your results will eventually speak for themselves.

Did you enjoy these bodybuilding motivational quotes?

If you did find them helpful and motivational then share them with your friends and let them be motivated too! if there’s a lady in your life that loves going hard at the gym then you should get her to check out the female version here.

Remember that how your life pans out is down to you. You can look at these pictures scroll past and not go to the gym. Or you can take inspiration from them and start to move your life in the direction you want it to go. We’re only here once so live a life you can look back on and be proud of.

Do you want to look back on your life as someone who didn’t accomplish everything they wanted too? Or do you want to look back on your life and know that you gave 110% every damn day!

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Overcome Limiting Beliefs – Brief Overview

Overcome Limiting Beliefs – Brief Overview

“I can’t do that I’m not good enough” We all find it hard to overcome limiting beliefs like this at some point in our lives. If you were like me you used to have them constantly. Always holding yourself back from the things that you want to do, feeling like you are missing out on life. The good news is that with a few simple steps, consistency and a different outlook, you too will be able to overcome limiting beliefs.

Limiting beliefs are planted in us when we are growing up. They can be planted by people such as teachers, parents or children who tell us we can’t do something. Normally it will be a bad experience where we get the belief that we aren’t good enough. While this may be true at one point in time, the chances are this has changed with your continued growth.

To really understand this take for example how circus elephants are trained. When the elephants are just babies, they will get their legs chained to a stump in the ground. The elephants will struggle and struggle to break free, but simply won’t be able to muster the strength. The belief is planted that they will never be able to break free from the stump.  The limiting belief is so powerful that even when the elephants are fully grown they won’t even bother to fight against the stump. Even though now it easily has the strength to break free, it simply doesn’t believe that it can. 

Now that you have a better understanding of limiting beliefs, you might be wondering how to beat them, the steps are simple enough, so just put in the effort and your life will start to change.

Step 1

“Reality is a projection of your thoughts or the things you habitually think about”

The first step is to accept that everything you don’t like about life is because of you. Stop blaming where you are in life on external situations. Start accepting that it if you overcome limiting beliefs your external situation will change. If you don’t believe this is true read these stories about the origins of successful people throughout history. None of these people had easy starts in life but they had unshakeable beliefs in themselves and that anything was possible for them.

If you are not willing to accept this first truth, the rest will not work for you.

Step 2

Start to look at areas in your life that you are not happy with. Find the limiting belief hidden underneath it. “I can’t do something because…” “I’m not good enough for that” “It’d never work for me”. These are some of the common underlying beliefs that you could be telling yourself. Once you find out what the belief is it’s time to move on.

Step 3

Begin questioning the limiting belief. “Why can’t I do that?” “I’ve seen other people do this, it’s possible for me to do this too” “I can acquire the skills necessary to achieve this” Plant seeds of doubt in your seeds of doubt. If you still have a hard time trying to overcome limiting beliefs remember this: A belief is not a fact, it is not true. You are telling yourself a story which you are choosing to believe. But that story is just your opinion.

Overcome limiting beliefs

Step 4

Start imagining a different belief that is better suited for you. Just imagine for a second that what you want to achieve is possible. The more you start to believe it is possible, the more you can understand that if you keep working on yourself and challenging your beliefs it will become probable. See yourself doing what you want to do, and believe in your ability to do it.


Step 5

The best step, once you’ve changed your belief from impossibility to probability, start taking action. Start acting in the way you believe you would act without your self-limiting belief. The more you start doing this the more your belief will change. It will change from thinking about what you can’t do into knowing what you can do.

Now that you know how your beliefs are holding you back I hope you take the right steps in shifting them. Start today and plant an idea in your head no matter how small it is, that you are able to do more than you know right now. Hold onto that thought and let it grow every day and eventually your self-limiting beliefs will cease to exist.

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