12-WEEK GOALS
Sleep
A full week of 8 hours sleep per night with my phone in airplane mode.
No phone 1 hour before and after waking up.
Mouth tape every night to enhance nasal breathing and asleep before 11 pm.
Nutrition
A full week of animal-based eating (Meat, Raw Dairy, and Fruit).
No seed oils, no gluten, and at least 180g protein every single day.
Lifestyle Habits:
Meditation 10 minutes a day.
Daily journaling.
Listen to 5 hours of audiobooks across the week.
Get at least 20 minutes of walking outside per day.
Full week of absolutely no nicotine products and no alcoholic beverages.
Use only natural products for skin problems and find the exact trigger of this issue.
Use daily beef tallow on the skin and do at least 1 cold water exposure and 1 sauna
visit per week minimum.
Exercise:
Strength train 4 times a week minimum for at least 60 minutes.
Perform one anaerobic cardiovascular session and one aerobic session.
Join a boxing club and go to a minimum of 2 classes per week.
Aim to be 15 pounds lighter and track aesthetic progress through weekly
progress photos.
After setting his goals for the end of the 12 weeks, he will now set his overall
targets for the first
week and then set the daily targets for that first week.
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1st Week / Daily Targets
Sleep:
In bed by 10:30.
No phone after 9:30 pm and before 9 am.
Airplane mode on and mouth/tape. (Track every day for the week)
Nutrition:
Eat no seed oils or gluten for the week. (Track daily)
Lifestyle Habits:
The first week will be building the habit of journaling at bedtime and first thing
in the morning as well as a 10-minute meditation anytime in the day.
Exercise:
4 times per week and 2 cardio sessions.
(Plan the days and times of all these sessions)
All of these can be tracked daily however you wish. Most people have an issue with
technology (the first sign of a phone addiction is usually denial), so we suggest
the old-fashioned pen and paper. Make a tracking sheet and stick it to a door or
somewhere you won’t forget or avoid it. Stuart now has his daily targets for the first
week and the big goals for the full 12 weeks set out. It’s his responsibility to sit down
each Sunday and plan the next week of daily targets and goals out as he reflects on
the previous week.
When creating goals, a good framework to follow is the S.M.A.R.T protocol that
stands for: Specific, Measurable, Achievable, Relevant, and Time-Bound.
This ensures your goal is exactly what you need, you can easily measure whether
the goal has been reached or not, achieving the goal is actually realistic, the goal
is on topic to what you are trying to succeed in, and you have the right amount of
time to complete the goal. We always suggest starting with the least number of goals
and making each one small and gradual to allow yourself to build the compounding
effect of learning new habits. The first week is very important as this sets the
domino effect for the weeks to come. Starting with a small goal and pushing yourself
to go one percentage better each week will be your key to slow and steady success.
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