Transcript
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Introduces the seven-step framework and explains why goals must align with your values to feel meaningful. It covers defining values and the importance of identity change as the foundation for real progress.
Speaker A
It only takes three months to completely change the trajectory of your life.In this video, I'm going to break down seven steps that I've used throughout my career so that you guys can apply how to build your goals, how to build systems to hit those goals and actually build the life that you want.
The hardest thing to understand at the beginning is that if you're chasing after a goal with the intention of achieving self worth or of proving your worth, then that's the kind of goal where when you finish it, when you get it, you're left feeling empty.Every meaningful goal has a sacrifice.That's why you want to make sure that what you're sacrificing for is actually, actually worth it and more important to you than the things you're leaving behind.
Speaker B
So how do you decide whether a goal is worth pursuing?
Speaker A
I've spoken about this in a video in the past, but one of the biggest exercises you can do to make sure you're on the right goals and on the right path is defining what your values are.Go to ChatGPT, ask for a giant list of like 150 values, and rip through them and make a list.Find out what your top five are and ask yourself, is the version of me that it will take to achieve this goal in alignment with those values?Because if it's not, you're going to end up feeling a lot more stress and pressure and anxiety around your goal.It's going to be a lot less of the fulfillment of it.It's just going to be pure, empty success.
Step two is identity shifting.We all know this, but most people don't get this part right.
Speaker B
So what happens when someone chooses a goal but their behavior doesn't change?
Speaker A
There's this overused, really simple quote that goes, if nothing changes, nothing changes.If you're not changing the way you live, approach, your behaviors, your habits, the way you think all these things, then what you pull from life, your outcome, your outputs of life, will also not change.This is truly choosing actions that you respect and showing up with those every single day until they become so normal that they become part of who you are.
Explains how to create a future self by adopting the behaviors, habits, and mindset of the person you want to become. It also shows why micro-commitments build confidence and help overcome the fear of change.
Speaker B
So for you, where did you first get introduced to the idea of future self?
Speaker A
I stumbled upon it by doing it on accident almost.And the Olympia is what really taught me all these things.I am someone who periodized training.When I trained, I trained really hard.I trained consistently.I ate healthy, I ate with a purpose.Food wasn't just to consume, it was to recover and to build muscle.My sleep was with intention.I slept A certain way because it was who I was, because it was part of my identity.This whole identity of how someone showed up in life was something that I thought about.I wanted to be a respectable champion who was humble, who respected everybody who I came across.I wanted to give everyone the time of day if they were a fan of me.And that was the person that.
The identity that I wanted to create, not just, I'm going to train hard and get jacked.
Speaker B
How can someone actually create that vision of their future self?
Speaker A
If you have a role model that you already know, which isn't always possible, but if there's someone you already know who's close to your goal or aligned with your goal, ask yourself, what are the behaviors and the action that this person does?Not just the obvious ones, like, oh, they work 12 hours a day.What are they doing between that?What are they doing when they're not working?What are they?How do they think?How do they act?What their behaviors and try and try those on.You don't just want to become someone else, but you want to adopt the things that you know are going to create you into the person that you want to be.You got to get granular.You got to decide the actual actions and behavior that you're going to change.Because your identity isn't something you just decide to do.
It's something you reinforce by repeatedly doing the same consistent things until it becomes who you are.
Speaker B
Why do people get stuck when they pursue a big goal?
Speaker A
I think people get really excited about a big goal becoming a new version of themselves.And they set expectations, which is good because you want to grow, but they set them too high, too fast.And then when they inevitably fail at changing overnight, they feel overwhelmed.The mind doesn't want to fail.So when it fails at something, once it stops trying new things, what you're really trying to do is define yourself as someone who does what they said they were going to do.
Speaker B
What do you think makes micro commitment so effective?
Speaker A
The goal is to build confidence in yourself for your ability to do things.That's why people kind of obsess almost too much over morning routines.Because you're like, hey, I'm just going to wake up at this time every day.
That's one step forward.And you start doing that, you're like, wow, I wake up every time this day.Now when I wake up at this time, I can eat healthier, I can go for a walk, I can go to the gym.I can do one more step beyond that.That's why people say discipline is a form of self love because by doing what you say you're going to do, you respect for yourself, you build confidence in yourself and then you're more likely to continuously achieve your goals and build and become the person that you want to be.
Focuses on building routines and systems that make success easier and reduce reliance on motivation. It includes practical ways to structure your environment and prepare for obstacles before they happen.
Speaker A
Now that you have a worthy goal and you know what behaviors you need to change, you made your micro commitments, you're going to start with, you need to create a plan, a routine, a system that makes it impossible to fail.Most people screw up at this stage because they rely on willpower and motivation, which is extremely unreliable.Instead of systems and routine and structure.A good system is anything that makes a behavior easy to repeat, even on days when you don't want to.
Speaker B
Why is having a system so important?
Speaker A
You're never going to see a business that every day is like how do we want to do things?And it changes every day.They're going to be running through consistency s systems so that they know they're making consistent progress.I remember when I was in prep, if I woke up every day, I'm like, hm, what do I want to eat today?
I probably on tired days, exhausted days, deep in prep leg days, I would have been like, well, I need a little bit more carbs today because I'm tired or I'm going to have a big workout.But instead I had such a strict structure that I was eating the same thing at the same time every single day.And when it changed, it was pre decided for a reason, not in the moment of feeling emotional.Therefore I didn't even have to think about it.I just woke up and I ate the same thing.And I knew if I continued to follow that I would eventually hit my goal.
Speaker B
What does a strong system around your goals actually look like?
Speaker A
You can do three simple things to make sure your system is locked in.You decide where and when you are going to do things and you make these decisions when you're in a motivated state.Second, if you prepare your environment, so if you're dieting, you are going to remove all the shitty food that is not on your diet plan from your house.So now if you come home really hungry one day after work, you look in your pantry and it's empty and all you have is some salad and chicken.What are you going to eat?Salad and chicken.Third thing is you need to make sure that you are prepared for when things get in the way.When it's a really hard day, when you're really busy, what are your ways of being able to beat those things?An easy thing I do now is I have a stack of frozen Mega Fit meals in my freezer.
So sometimes we have two little kids, we forget to order groceries.We have food for them, but not for me.We have snacks but no real food.So I know I can pull out a meal of green beans and chicken breasts, put it on a pan, and it's ready to go in five minutes.Rather than me ordering Ubereats or running down the street to get some fast food.
Speaker B
What would you say to someone who's too busy and too tired to do all this?
Speaker A
You're too tired not to do this.Because by not doing these things now and setting yourself up for success now, you're just setting yourself up for more challenges later.So if you think you're tired now by not doing the things that you need to do now, you will be even more tired later.So do you want to be easy now and way harder later, or harder now and way easier later?It's your choice.
Describes how visualization helps prepare the mind and body for performance, reduce anxiety, and improve presence. It explains how to visualize obstacles, emotions, and desired responses in a realistic way.
Speaker A
All right.Point number five is visualization.We've all experienced a time where our mind is so locked in, so clear, we feel confident.We want to be able to access that all the time, but we feel like we lose that.So if I.By being able to visualize yourself doing something repeatedly and being in that state when you're doing it, your mind and your body actually build that connection as if you've done it before.So when the time comes, you're more likely to be able to be in that state.When I used to visualize going to the Olympia, I would visualize the whole peak week leading into the Olympia.My body being great, sleeping great Bob chick, voice in my mind, be like, and still you're a six time Mr. Olympia.I, I would hear that, and I often did this on the treadmill and I would have tears coming down my face sometimes, as if I was literally on stage.
But by the time I got on stage, my body has felt like it had already done that.And it didn't just allow me to be less anxious.It didn't just prime my mind every day to do the work I needed to leading up, but it allowed me to be more present in the moment.So you don't just perform better, but you actually get to enjoy what you're doing significantly more.
Speaker B
Is there anything else that you visualize in your life outside of the Olympia?
Speaker A
If I ever had to do a public speaking event or a big important meeting or something where I had to talk and perform, I imagined it going well and doing it because I'm someone who had performing anxiety around those things.But now I even picture it with things with my children of like, okay, when a moment comes up that I'm not really mentally prepared for, how do I want to show up in that moment?And I visualize myself showing up the way I want to, in the way I know would be best to.And it allows me to be a lot more prepared when that time comes.
Speaker B
What steps does someone need to take to start visualizing?
Speaker A
One way that you could think of it, super simple is there's an action, there'll be an obstacle and there'll be a result and you bring yourself through it.But the big important thing, like I said, is to not just visualize it happening and be disconnected from it, but throughout everything.The action starting.What do you want to feel when it's starting?Are you nervous or excited?The obstacle comes out, are you scared?What are you worried about?What's going to happen?What are you feeling in your body?Are you sweating?Is your heart racing?Experience all these things, imagine them happening and then imagine how you want to show up in that.Oftentimes we get emotionally hijacked when things get hard and we just do something afterwards.We're like, why didn't I do this?Why didn't I say that?Why did all these things that you're not prepared for.
And visualization gives you an opportunity to show up exactly how you want to.So make sure you bring yourself through that, feel what you expect to feel, what you want to feel through it, and end up with the result that you want.
Covers setting non-negotiable standards, using feedback and data to measure progress, and adjusting when needed. It ends by emphasizing patience, values, and becoming the right person rather than just achieving outcomes.
Speaker A
Foreign.
Number six is to set standards that guarantee your success.
Speaker B
So what does standards over feeling mean in practice?
Speaker A
If it's not allowing short term emotions and feelings dictate long term circumstances, we should feel our emotions, but but we shouldn't be controlled by them.The more often you're letting emotion, a feeling, control how you show up, the less likely your life is to feel stable, less likely you are to see progress, the more anxious you're gonna be.And you're just much less likely to achieve the goals that you're gonna wanna achieve.
Speaker B
Why are standards so important to achieving big goals?
Speaker A
Having standards is like the concept of building your house on a firm, steady foundation.Your feelings are always going to be inconsistent.But by setting a standard on how you are going to show up regardless, you're not just setting yourself to move towards a goal.That's how you're truly concretely building an identity of someone who can accomplish hard things.The greater the thing you want to achieve is going to require more Long term consistency, which means the longer you do something, the more likely is to something that will go wrong.More likely it is to get hard at some point.And when you need to fall back on what's your foundation?
Speaker B
What process should someone watching this follow to set standards for their goals?
Speaker A
I would say easy thing to start with is to pick three absolute non negotiables that you know you can do no matter what.I want to get jacked.I want to.I'm going to train at least three times a week because no matter how much I'm traveling, how little sleep I get, I'm going to train three days a week.It's not let me build this huge list of things that I'm overwhelmed with.What are three things I can decide right now that I'm absolutely never going to falter on?And when you fall short, how are you going to respond?The goal of this isn't to become someone who never makes mistakes.It's to become someone who makes as minimal mistakes as possible.And when they do, they make a mistake.They're not defined by them, they get back up and they're able to make something of that.
So you want to be able to set yourself up for realistic expectation because we're building someone who not just perfect at making progress, but someone who just keeps moving forward no matter what stops and what holds him back.
Speaker C
Morning lights new toy yo we ready for more Breaking out new borns dripping body of Lord Facing life head on Blowing fresh at the door
Speaker B
why is tracking data ultimately so important for achieving your goal?
Speaker A
People often get obsessed with effort without paying enough attention to where that effort is taking them.They get emotionally connected to the way they're doing things.Especially with our culture right now being so in love with hustle culture and so much pride in being busy, you don't ever stop to see if your busy work is actually taking you where you want to go.So being able to take a step, step back and being like, am I closer to my goal?If you're not moving forward, this is where you really need to cut out of your life.Stop being attached to being busy and start being in love with being efficient.
Speaker B
What type of feedback do you pay attention to outside of numbers?
Speaker A
For me, it could be as simple as how calm is your family in your presence.When you come home, do my kids get excited?Do my kids want to jump and play and have fun?Is my wife full of energy?Or when I come home, do they stop playing?Do they go quiet?And that little piece of data is like okay, am I showing up as a good present dad who's playful and fun and giving the energy that I need right now?You got to be able to pay attention to things that can't always be put into a spreadsheet or on a piece of paper.
Speaker B
So how do you recommend implementing feedback?
Speaker A
The first point is being clear with what you said you were going to do.You've established a clear goal and you know what you said you're going to do.The second point after that would be, as time goes on, look at what you've actually done.Are you actually moving towards that goal?What are the actual tangible things, the facts, not the emotions that you can look at to see if you're moving towards that goal?Third thing, once you've looked at what you're doing, is it actually working?You've made a goal, you've done some actions, is what you're doing actually working?
Number four is deciding what's working and how can I do more of that, not just keep it the same and looking at what's not working and seeing how I can get rid of that and make sure that it works.So this is the what needs needs to change.
Speaker B
So if you see yourself plateauing, how do you fix it?
Speaker A
Most people, I say that was a grain of salt, but most people don't understand what it's like to have to do something hard for an extended period of time.The longer you need to do something, the harder it's going to be, the more fruit you're going to see of it.So you need to be able to ask yourself, honestly, am I really plateauing or it's just harder than I thought it was?Is this just going to take longer than I thought it would?Am I just being impatient?A caveat to this section, I will say, is do not get so obsessed with tracking and your plan that you forget why you even started in the first place.There's a point in time where you do need to just track and lock in and evidence and everything.But if you've been going for 10 years and you just hate what you're doing, but you're following the plan and you're making the progress you said you wanted to do, is it really worth it?
You know, you got to be able to check your values, recheck and make sure you're still doing the things that you actually want to be doing, because this is still your life, after all.It's not just a collection of points.At the end of the day, I don't think success is just about what you accomplish, but it's about who you become along the way.Make sure you share that person is aligned the values that are most important to you so you can build a life that you care about for yourself and not for others.You guys like this video?We have another similar video I can link right here to get more into depth of more mindset stuff.As always, appreciate you for watching and I'll see you next time.