How to Achieve Any Goal

Do you have unmet goals?

You aren't alone. In fact, many people live with unfulfilled aspirations and the self-help industry is booming.

Unfortunately, many widely used self-help techniques fail to deliver results.

Case in point: You've probably heard of the "Yale Goal Study" in which researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but complete fiction.

The "Yale Goal Study" never happened, though motivational speakers and self-help books have quoted it for years.

Best selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman's book, 59 Seconds Change Your Life in Under a Minute.

Do This: Make a Step-by-Step Plan.
If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

•Not That: Motivate yourself by focusing on someone that you admire.
Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.
Do This: Tell Other People About Your Goal.
How badly do you want to achieve your goal? If you want it bad enough, you'll tell your friends and family.

This technique works on two levels. First, you've put yourself on the spot by letting the world in on your goal, so it's all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don't underestimate the psychological power of having someone in your corner.



•Not That: Think about the bad things.
When you focus on the negative it becomes your reality.
Do This: Focus on the Good Things When Achieving Your Goal.
Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that's worth the effort.

•Not That: Try to suppress unhelpful thoughts.
Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.
Do This: Reward Your Progress.
Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.

•Not That: Rely on willpower.
Willpower alone rarely gets anyone to their goal.
Do This: Record Your Progress.
Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

•Not That: Fantasize about life after achieving your goal.
Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.
Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on the process that will put an end to your yo-yo dieting and your fat jeans.

Now is your time to get into the best shape of your life.

Time to Give Back

I just heard a story about a local charity that helps send over ten kids a year to a diabetes camp to help improve their way of life and I thought it was one of the most amazing things ever considering each camp members has to pay $1000 a piece.


So I’ve decided to DO SOMETHING ABOUT IT.

Here’s the action plan...

From Jan. 8th-Feb. 8th I’m going to donate $50 for
every new sign up to our boot camp.

100% of this money will go towards helping
The Love Doctors Charity to give kids an opportunity to have a happy,
healthy and productive life.

I’m calling this the “Every Kid Deserves a Chance”
charity drive and the goal is to raise $2000 for The Love Doctors Charity
over the next 30 days, so I’m going to need your help.

To participate, or refer a friend call me at 772-940-9990
or email me at info@samsonstrengthconditioning.com

Thanks for your help, it sure feels good to take action and help
an underprivileged youth have a chance for a better life.

Here is our link http://http//www.facebook.com/event.php?eid=116795498391901

See you soon,
Tony Montgomery

New Recipe to drop weight!

Broiled White Fish with Brown Rice & Veggies

This is a great meal for cutting calories and dropping weight. Watch your portions with the brown rice in order to stay within your daily calorie goal. White fish is packed with protein - just what you need for toning your body.
Servings: 2

Here's what you need:

•2 fillets white fish
•1 teaspoons olive oil
•1 lemon
•seafood seasoning
•paprika
•1/2 red bell pepper, cut into bite-sized chunks
•1/2 cup broccoli florets
•2/3 cup brown rice, cooked
•2 Tablespoons salsa

1.Preheat broiler. Grease your broil pan with the olive oil. Place the fillets and bell pepper in the pan, squeeze the lemon juice over it. Sprinkle with seafood seasoning and paprika.
2.Place the pan under the broiler for 5-7 minutes, watching closely to prevent burning. Add the broccoli and cook for another minute until soft.
3.Mix the cooked brown rice with the salsa and divide between two plates. Place a fillet on each bed of rice along with half of the veggies.
Nutritional Analysis: One serving equals: 203 calories, 3g fat, 24g carbohydrate, 3g fiber, and 19g protein.

Drop 50lbs Fast!!!

How would you like to be 50 pounds lighter 6 months from now?

50 pounds comes out to about 3 pants sizes.

Can you image how you would look 3 sizes smaller? You'd look like a whole new, younger person.

It's actually much easier than you think.

I'm not talking about invasive, costly surgery, dangerous pills or potions, or grueling routines.

All it takes is losing one pound each week. One measly pound.

Hang with me for a minute and I will break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500 calorie deficit each day to lose 1 pound in a week.

Your 500 calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

Follow these steps:

•First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you'll need to burn an additional 3500 calories on top of your normal weekly exercise.

If you don't currently exercise, then any new activity will count towards your 3500 calorie weekly goal.


•Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
•Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.
Here are 7 simple ways to cut 250 calories:

1.Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.
2.Just say NO! to the holiday treats. A single slice of fruitcake may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn't you? You know that all those holiday treats are packed with fat and calories. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
3.Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It's true.
4.Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That's probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
5.Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad joints', then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.
6.Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
7.Come give my fitness routine a try. I have the whole calorie-burning equation down to a science, and I'd love nothing more than to help you achieve your fitness goal. My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?
Losing 50 pounds in 6 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you'll be shedding the weight in no time.

And if you'd rather have me do most of the work for you, then call or email to set up your no obligation consultation.

When you work with me, there's a good chance that those 50 pounds will come falling off in less than 6 months. That wouldn't be so bad, would it?

Boot Camper of the Month

I had a baby almost two years ago, and this August I finally decided it's time to lose my "baby weight!" I started dieting and exercising on my own but it just wasn't cutting it. A friend of mine, told me about this "amazing" bootcamp at samson's and of course I was like yeah right, I could Never do that, not to mention that the mere thought of bootcamp terrified me! But, I finally got the courage to try it and I haven't stopped ever since! My first time was tough, I was definitely feeling it for a few days afterwards, but each time after that it hurt less and less. It's like a drug for me now and it's truly the only "gym" I've ever looked forward to going to. The trainers are all awesome! They are there to work you, but they also now how to motivate you and they keep it fun! It's never the same workout twice, thats what I love! I've lost 33lbs to date! I feel amazing and I have so much energy now! I would like to say a special thanks to Tony for helping me transform my body into it's best shape ever! Thank you for always being positive, keeping me motivated, and pushing me to be my best! You rock!!!!

More Success

Thank You Samson Strength and Conditioning for helping me reach my goals. I have never felt in better shape than I am now. This amazing transformation started 9 months ago. I weighed 218 lbs., wore a size 38, and was a few months away from turning 29 years old and thought to myself that I need to get into shape before I turned 30. My wife, Trish, had been going to your gym for a few months and I was watching her lose fat and build muscle. She kept telling me to go but I was always to busy or had some kind of excuse. I had been dieting and was losing some weight but once I combined training at your gym with dieting I really started to notice it. Everyone (myself included) always thinks that they can just go to their gym and work out and that will do the job. But I must say your program definitely has different exercises than I would normally do. Plus, you don’t even have to think about what you are going to do next. Your whole workout plan with your exercise, reps, set is all laid out for you, and you always have someone there pushing you even further. Not only was I losing fat, I was also building muscle. Now that I have met my goals I keep setting new ones. Currently I have lost 43 lbs and weigh 175 lbs. I wear a size 32 and feel more confident than I ever have. I can’t remember the last time I was this size (even in High school while playing football I wore a size 34). Once you’ve been going there for a few weeks and start seeing things change it really becomes addicting. Thank you Tony for helping me make this transformation, I cant ever imagine not being a part of the family at Samson S&C. I look forward to meeting my new goals, and who knows maybe even go beyond them.



Sincerely,

Philipe Chibas

Lost 75lbs in 6 Months

Dear Tony i would like to thank you and Samson S&C for helping me achieve all of my goals. Not only did you help me lose weight. But also helped me get stronger, faster and much more confident in myself. My whole life i was never happy with my weight, i ate unhealthy and never had the willpower to workout. At one point of time i weighed up to 280 pounds!! You have helped me get down to a solid 195 pounds!! I haven't been down to that weight since like the 5th grade lol... To me Samson is one of the best programs i have ever been apart of. Everyday i look forward to working out. And i have never felt so healthy and in-shape in my life. Thank you for all the time and effort that you have put into helping me reach all of my goals.