10 Reasons we Suck at Reaching Our Goals (And How to Suck Less in the New Year)

12 reasons we suck at reaching our goalsThe new year is just around the corner.

And with every new year that comes, so do countless goals and resolutions that never get accomplished.

Let’s face it. Some of us just really suck at accomplishing our goals.

Sure. We can set them like it’s nobodies business, but when it comes to making them happen, we always find a way to fall short.

I sat down the other night with a glass of red wine trying to figure out why things are the way they are. Why are some of us good at reaching our goals while the rest of us just can’t ever seem to get get it right. A few glasses in, I think I came up with a pretty solid list of reasons. 

As you read through the following list, think about how each may apply to you. If there is one in particular that strikes a chord, read the how to fix it section that follows. Then do what’s necessary: take action. 

It’s time to suck less. [Read more...]

Motivation Hack: Small Wins, Premature Overwhelm, and the Power of Getting Started

small winsLet’s be honest here.

At times, motivation can be damn hard to come by.

We want it. We crave it. We need it. But it often leaves us hanging out in the dust.

Lack of motivation appears to be a bottleneck for many people. According to surveys I’ve done, we strongly believe that lack of motivation is one of the greatest obstacles we face on our journey to a better body and a better life.

And I can definitely agree with that.

So here’s what’s going to happen.

Today I’m going to show you a really cool strategy that you can use to consistently dig up motivation even when it seems like it’s not there. It’s a simple strategy that you can learn how to use to motivate yourself to do anything.

And that’s the trick - learning how to motivate yourself. Because once you know how to do that, you won’t ever need to depend on external sources of motivation to get things done.

My goal is not to give you a fish. My goal is to teach you to fish.

The former will feed you for a day. The ladder will feed you for life. And I want to feed you motivation for life.

So let’s jump right into it.

Let me show you a simple motivation hack that’s as easy as getting started. [Read more...]

The Power of Results: How to Effectively Track your Progress

How to Track Your ProgressQuick question of the week:

What motivates you?

What is the one thing that really keeps you going?

After some serious pondering and maybe a shot or two of espresso, the answer should hit you like a sack of potatoes:

Progress.

Results (or progress of any kind) is in an incredible motivator. It’s what drives each and every one of us. It’s what makes us stick to our goals, our workout plans, our diets, our careers and our hobbies.

Results spark a fire inside of us. Progress assures us that everything we’ve been doing so far is right. That all the time we’ve invested to get to that point has been completely worth it.

And so we keep going.

Because, like I’ve said before, results drive results.

Its a beautiful, self-perpetuating cycle.

But to enter this cycle, you need to set up some sort of feedback system that will allow you to see and analyze changes over time. Changes in your body. Changes in your workouts. Changes in your habits.

You need to record some simple data points along your journey.

And it’s much easier than you think.

Let me show you how to set up your very own tracking system. [Read more...]

Two Powerful Motivation Tools to Build a Better Body

motivational posterLately I’ve been getting a lot of questions about motivation.

“Srdjan, how do I stay motivated?” they say. “How do I get back on track? Why do I keep losing motivation?”

Valid questions.

It seems as though many of us have trouble keeping ourselves motivated. We have good intentions. We want to achieve great things, we want to reach our goals, but too often we lose our rhythm. We stumble and can’t seem to find the focus and motivation to jump back up and keep pushing.

recent study has found that 92% of people don’t achieve their new year resolutions.

Think about your last resolution.

You were probably super pumped to get started. Motivation and excitement was brewing inside of you. You exploded off the starting blocks without a worry in your mind.

But suddenly you hit a bit of a roadblock. You started feeling the resistance of the wind and the unevenness of the ground underneath you. So you slowed down. You stumbled a bit. And you just couldn’t regain your balance. So you slowed down. You started seconding guess yourself. You started looking for reasons to stop. To justify why quitting was the best option.

And you let the resistance of life overcome you.

92% of us experience this on a consistent basis. We start off strong, then lose focus, lose motivation, and never regain our rhythm. And so the goal gets swept under the carpet, possibly never to resurface.

The truth is, life does a damn good job of testing us.

It regularly throws curve balls our way to see what we’re made of. It puts up obstacles to see just how serious we are about achieving our goals and our dreams.

Many of us, unfortunately, let those curve balls throw us off our path.

And we never have what it takes to get back on and continue our journey.

Today I want to change that. I want to give you two very powerful motivation tools that you can use on your journey to a better body. There’s some homework involved, but it will be well worth your time. I promise.

Let’s dig in… [Read more...]

25 Lessons Learned in 25 Years of Life

25 Life LessonsAs is common for me on the 24th of every December, I celebrated another year of existence.

Only this one was a little bit different.

A milestone as they would say.

This year I hit the big two five. The quarter century mark…

They say the 25th birthday is a special one. One that brings a lot of change. A lot of responsibility.

A lot happens apparently after a man hits his 25th birthday. The body apparently breaks down while the mind (hopefully) becomes more wise and mature. I’ll have to challenge the first one.

Over these past 25 years I’ve definitely experienced a lot. I’ve had my share of accomplishments interspersed with mistakes and setbacks. I’ve had moments that I’ll remember forever and days I wish never happened. I’ve met so many interesting people, crafted beautiful relationships, and lost friends and family members (and pets) along the way.

But I’m thankful for every single one of those moments because they have helped turn me into the man I am today.

They say that with every experience, whether good or bad, there is a lesson to be learned.

And boy have I had my share of lessons.

Today I’d love to share with you 25 lessons I’ve learned over my 25 years of life: [Read more...]

105 Powerful Health and Fitness Quotes to Inspire Greatness

health and fitness quotesA quote is powerful.

Although merely a collection of words and phrases, a quote can sometimes be the tipping point that inspires and cultivates greatness in an individual.

It can lead to action. And action can lead to change.

Although short and simple, quotes can create movement. An internal revolution of sorts.

Originating from some of the most brilliant and inspiring minds the world has ever seen, they never stop circulating. They are recorded and kept in the (now digital) books of time because they help propagate a powerful cycle of inspiration. Those who read them become inspired to do great things and those who do great things use their own words to inspire future generations.

It’s a beautiful thing of perpetuity and I think it’s a worthy cause to support the propagation.

In an effort to help spread the virus, I’ve put together a collection of 105 of my favorite health and fitness quotes. They may not all be fitness related, but there is an element in each quote that makes it applicable to any area of your life. I hope they will provide the motivation and inspiration you need to build a better body and live a better life.

Let’s dig in… [Read more...]

100 Little Things You Can Do To Better Yourself

better yourselfBecome better.

That’s a message I’m constantly pushing through this blog.

The idea of building a better body is just one component of the overall mission – becoming a better and stronger version of yourself in all aspects of life.

Note that I say ‘better’, not ‘best’ because I feel that saying ‘best’ would imply that there’s an end goal.

A finish line.

Which I don’t really believe exists.

Becoming a better version of yourself is a constantly changing, always challenging, life-long pursuit. It is never-ending. Every day is an opportunity to make progress. To learn something new. To achieve a new goal. To build a better habit.

Every day is an opportunity to be a little bit better than you were yesterday.

So in the spirit of being better, I’ve create a list of 100 little – somewhat simple – things you can do to today to make yourself a little bit better. [Read more...]

18 Motivational Strategies to Help You Build a Better Body

Motivational StrategiesMotivation.

The word alone can be intimidating.

We know it’s the key to taking action. It’s the steam that powers the train to success.

But how do you get it? More importantly, how do you maintain it? How do you keep it from disappearing, often leaving us overwhelmed with laziness and self-doubt?

Motivation is typically the bottle neck.

No matter what our abilities, talents, or skills allow for, we can only do that which we are motivated to do.

Without motivation we have nothing. We are nothing.

Nada.

So here’s what I’m going to do.

I’ve put together a list of 18 motivational strategies that I’ve used (and continue to use) to keep my motivational engines revving. Feel free to try them out.

Let’s dig in… [Read more...]

What Seth Godin can Teach us About Building a Better Body

seth godinSeth Godin is one of my heroes.

He’s not a fitness guru or nutrition expert. In fact, I doubt he could even do 30 push ups on his best day (prove me wrong Seth!).

But Seth is one hell of a marketing genius.

And being a huge marketing nerd that I am, I’ll literally eat up anything this brilliant, bald man has to say. I’m always hungry for information and his stuff tastes good. Real damn good.

So I recently stumbled upon a brand new podcast (I’m a huge podcast fan) – Seth Godin’s Startup School – where you can actually listen to live recordings of Seth’s presentations to a group of hungry entrepreneurs on the verge of starting new ventures.

This is incredible stuff.

And, as ridiculously brilliant as his stuff is, it was hard for me not to realize something peculiar while listening to his lectures…

Every piece of advice he offers is, in one way or another, translatable to building a better body and living a better life.

Let me explain… [Read more...]

The Build-a-Better-Body Virus is Spreading

VirusDo you know what a virus is?

A virus is contagious. Infectious.

A virus is not something that can sustain life on its own. It needs a host cell to survive. When inside the host cell, it releases genetic instructions which contain the information needed for the virus to replicate.

To spread.

In today’s day and age we’re all aware of the viral effect.

Ideas. Thoughts. Movements.

They all spread like a virus. From host cell to host cell it goes until it either wins or dies off.

The idea of a virus seems threatening. Dangerous even.

But it’s not necessarily all bad. A lot of viruses are good. Some are essential. Some spread and die off. Some inspire. Some cause social outbreak and controversy.

But all viruses essentially lead to one thing: Change.

And this is where you come in. [Read more...]