Quarterly Fitness Goals
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A systematic approach to setting and achieving fitness goals through quarterly planning and strict measurement tracking.
Core Goal Setting Framework
- Set very specific goals each quarter
- Goals must be measurable and have clear metrics
- Examples of quarterly goals:
- Bench press 330 pounds
- Squat 430 pounds
- NFL combine metrics (4.5 40-yard dash, 34-inch vertical)
Key Success Principles
- Never miss workouts (5 days per week)
- Create "flat ass rules" and stick to them
- Removes daily decision fatigue
- Makes commitment automatic
- Track everything
- Log all workouts
- Record all food intake
- Monitor progress weekly
Support System
- Hire a trainer ($300/month)
- Creates programming
- Monthly check-ins
- Remote workout guidance
- Use nutritionist ($250/month)
- Weekly check-ins
- Keeps accountability
- Helps with diet tracking
Commitment Level
- Extreme dedication to not missing workouts
- Will pull over on road trips to workout
- Brings resistance bands when traveling
- Plans around workout schedule
- Makes fitness non-negotiable
- Treats it like any other important meeting
- Schedules life around workout commitments
- Focuses on long-term benefits
- Building muscle for longevity
- Maintaining strength into old age
- Looking good (vanity motivation)
Measurement System
- Uses apps to track all workouts
- Reviews previous week's performance
- Compares progress against goals
- Adjusts programming based on results
- Documents all food intake for accountability
Sam Parr
Host of MFM and fitness influencer
Sam Parr is a serial entrepreneur and business media pioneer.
In 2016, he founded The Hustle, a business news media company that started in his kitchen with just $12 and grew to eight figures in revenue.
Sam led the charge in making newsletters popular when few believed in their potential.
After four successful years, he sold The Hustle to HubSpot, a publicly traded company. Now operating as HubSpot Media, The Hustle reaches 3 million readers daily, employs a team of nearly 100, and has been the launchpad for dozens of its staff to found their own media companies and newsletters.
Sam remains the host of the popular business podcast, My First Million, and continues to start and sell companies. He also co-founded Hampton, a highly vetted community for entrepreneurs, founders, and CEOs, and teaches people to write better through his platform, Copy That.