5 Ways to Become a Goal Crusher

Do you struggle to follow through with your goals?

Do you wish you were more self confident?

Do you want healthier habits but seem to self sabotage continuously?

Yea, that used to be me! 🙋🏼‍♀️

Yea, this 5'2", blonde girl right here! I was always really good at setting goals, and saying "I want to do this this year, or I want to be healthier, I want to be a better listener, I want to make more money", but the truth is I wasn't creating a HOW. Shit, I was fuckin' great at setting the damn goals, but there was no friggin' action! How the hell was I going to reach my dreams, if I wasn't DOING ANYTHING. 

I mean, sure, I was doing things, but, there was no intention behind my actions, there was no strategy, no plan, I was just desperately reaching for things, and hanging on the string, until the next dream or goal came along.

Yea, yea, I can hear it now, I signed up and completed an IRONMAN. I qualified for the Boston Marathon. Yea, but, the truth is, I was struggling to apply what I learned through triathlon training. On top of that, yes, I did those things, but I often set additional goals and intentions with triathlon training, and seemed to never follow through. I was all talk, because I was overwhelmed by all of my goals. I didn't know how to break it down and make it manageable.

I had learned everything I needed to in college about fitness. I got my bachelor's in sports medicine, specifically athletic training, I had become a certified personal trainer, but something was missing. I found a lot of motivated people, but we all kept falling short, until...

How the hell do we follow through with our goals and establish new healthy habits into our lives? I fuckin' figured it out! 

I could learn all of the info out there, but without the how, I was going to stay in struggletown, running around with my head cut off.

I could even write my fuckin' goals down. I remember writing this down for the first time, when I worked at lululemon right out of college, and I wrote something like. "I will run the boston marathon." "I will increase my income by $10k". "I will get a husky". But, the truth is that's all bullshit. That tells me nothing. It gives me no action to take. I didn't realize it at the time, but truthfully I only qualified for the Boston Marathon because I followed a training plan, which told me what to do every friggin' day. But, the other two? Nope, nada. 

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So, are you ready to learn what I learned?

Let's dive in...

#1 Create a vision for the next year.

What do you see? What do you feel? Ex. Running around the yard, laughing and playing with your kids. Crossing the finish line of a marathon with pride. Getting your dream job, and walking into work feeling stoked every single day. Now, make a pinterest board, or an "in real life" vision board and put it up. No, don't just say you are going to. Print it out, or make it, and put it where you can see it every day. It is a beautiful reminder of what you are creating.

#2 Create Short Term Goals

- Quarterly

- Monthly

- Weekly

- Daily habit/action

Don't just say "I want to lose 10lbs". Write down how you are going to do it. Ex. "I will workout 5x a week for 12min" Now, you have put it into an action. The result will come, but writing down the result does not create an action.

#3 Surround Yourself with Like-Minded People

One of the biggest mistakes people make is thinking that with the same environment they will be able to achieve their goal. I don't know one person who has completed a marathon without the support of friends and family. Whether that be online support, or a run group, or even their family going out there on race day and cheering them on. My biggest tip for this is when you are trying to reach a goal or establish a new healthy habit, reach out to someone who already has that habit or who has already reached that goal and build a friendship with them. This helps strengthen your willpower when the going gets tough, rather than exhaust it which happens when you surround yourself with people who bring you down, someone who is lazy, when you want to start working out, someone who eats poorly when you want to eat healthier, etc.

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#4 Have a plan for Triggers

If our goal is to "lose weight", and now we know we are going to work out 5x a week for 12min, next we need to have a plan for any triggers that come up that challenge us to get one of those 5 workouts in for the week. 

Triggers could be:

- Pain/Injury/Soreness

- Stress

- Tired/Exhausted

- Time management challenges

What are you going to do if you get injured? What are you going to do if you feel stressed? What are you going to do if you feel tired? What are you going to do if you are struggling to make time for this new habit?


- If an injury pops up, I will swim for my workout, or I will just go for a walk.

- If I'm feeling stressed, I will play music that pumps me up and puts me in the mood to dance, which gets me moving.

#5 Take it one goal at a time

It so easy to write down a list of goals a mile long, but when we overwhelm ourselves nothing will get done. I recommend starting with one new daily action/habit to reach your goals at a time. Prioritize which one is the most important, once you have it down like a true habit, and you are seeing progress toward your goal, then consider inserting another daily action/habit to reach another goal.

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Watch the video below to learn even more about How to Become a Goal Crusher!


What are your tips for crushing goals?

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