The Office Fitness Guide to Crushing Your Goals



All information presented within this book is intended for informative and educational purposes only. Any health, diet or exercise aspect present in this book is not intended as a medical diagnosis or treatment and should not be used as one, and you should consult with your doctor/physician before starting any fitness program. The author is not responsible for any damage, harm and/or injury caused directly or indirectly through the implementation of the information presented in this book. All the information contained within this book is the property of the author and is not to be used in any form without the written authorization from the author.

The Office Fitness Guide to Crushing Your Goals

By TheOfficeFitness


Copyright © 2017 by TheOfficeFitness

All Rights Reserved.


The Goal Setting Basics 4




Avoid the Slippery Slope 20



Wrapping Up 28



The Goal Setting Basics

There are millions of words written on how to set and achieve your Goals, which are practiced by millions of people as well. However; surprisingly most of the goals created are far from being fulfilled. Here are some goal setting basics that will help you frame your goals and increase your chance of success.

1) Your goals should be yours.

This doesn’t mean that your goals cannot be similar to that of others. It just means that the desire to achieve such a goal should originate from yourself, where you provide your own original approach and unique touch to the nature of the goal. Many people acquire goals that are based on the expectations of others. Such acquired goals are temporary by nature and you cannot stick around to see the results, why is that? Simply due to the fact that you are addressing the goals which are derived from others rather than yourself. Remember that setting an original goal, truly means that you should earn fulfillment and happiness as you go about accomplishing it.

Practice setting goals that are originally yours. If it does not originate from you, then what is the point? Accomplishing them will not give you that sense of achievement and fulfillment.

2) Your goals should be inspirational.

To set a goal you should be determined to do something, and that sense of determination is a product of inspiration. Your passion should set the frame of work for the goals that you want to achieve. It must be something that will drive you to strive harder and see through the difficulties that might come across the process of achieving your goals.

Passion is that something which gives you that extra push, for that extra mile which might be all what you need to achieve that goal. It keeps you on track. It strengthens your concentration and motivates you. It is passion that inspires you and gets you up and running towards your goals.

3) Your goals should be harmonious in nature.

As mentioned earlier, your goals should be original. In addition, there should be a sense of harmony in your set of goals, with no contradictions between your objectives rather a smooth blend.

4) Your Goals must be realistic in nature.

The goals that you set should be doable, achievable and measureable and could easily fit in a realistic time frame. For example: losing 2lbs of fat a week is achievable and measurable, while losing 20lbs of fat a week is far from being realistic which in turn will leave you frustrated and disappointed. Keeping in mind that realistic goals are relative in nature. What does that mean? Going back to the fat loss example; some might consider that losing 2lbs a fat a week as a simple goal while others view it as a difficult one, it depends on your capabilities and the effort that you are willing to put, after which your goal could be tracked by a timeframe.

Furthermore, your goals should take into account surrounding aspects before setting them such as environmental factors, physical factors, relationships and emotional aspects, financial factors, ethical, spiritual, educational and mental aspects. Which should help you adjust or visualize how ideal and realistic is your goal. This way you’ll increase the odds of actually achieving your goals rather than getting disappointed.

5) Make your goals specific.

Your goals should be specific in nature, rather than simply highlighting a broad target with no sense of actual measurement. For example: If your goal is to lose fat, how would you be able to measure that goal? A more specific goal would be losing 2lbs of fat in a period of 2 weeks.

6) Your goals should be flexible.

Several individuals miss the chance to achieve their goals as result of narrowing their vision or concentration which is form of a tunnel view, which might make you lose potential opportunities as you go about achieving your target. Recognize better goals, better methodology, and better opportunities as you go about achieving your main target.

7) Visualize your goals.

Visualizing your goals will help you a lot and will provide you with the motivation that you need. Imagining your goals makes them more realistic and believable, thus energizing you and inspiring you to strive harder to achieve them.

8) You should affirm your goals.

You must believe in yourself and that you can actually achieve your goal. Keep in mind that if you don’t believe that you can make it, then most probably you won’t. Without that passion and drive, success is hard to reach. You must be that someone to speak about your goal.

9) Have a timeframe for your goals.

It is in time and space where everything exists. Set specific period of time for the goals to be achieved. Track your progress as you go, and adjust accordingly but never keep your goals as a loose end.

10) You must have a list of all the goals that you want to achieve.

It has been proven through studies that people who jot down their goals have higher ability of accomplishing their tasks rather than those who only list such goals in their minds. People who don’t have a list of their goals are more likely to withdraw from the achievement process. But still there are some individuals who manage to set and achieve their goals successfully, even without writing them down. Do not pretend that you are one of those. It is much better to write them down since it is not guaranteed that you are still going to remember all the goals that you have set after a long period of time.


Sometimes, it seems that you are living in a world of fantasy. Entertainment is what people use in order to fantasize and escape from the happenings in the real world. Fortunately, some gain gratification from this form of entertainment.

Someone needs to have an unbelievably responsive mind to be able to observe that he/she is always eliminating or coming up with something, which is the act of fantasizing.

This act of fantasizing every now and then can lead to a corrupt mind which is always in a clash and unruly. Whenever you fantasize something, there can be a great chance that you are going to lust after it. Thus, it is pushing you to do inappropriate activities.

Living in a world of fantasy will not let you have a chance to see the real world as it is. If you dig more into it, you will realize that fear and greed are somewhere in the mix. These two factors are habitually the reasons behind how most people interact with life.

It is important to know what the root causes are, then you will know how to address that conflict correctly.

Fantasizing is illusive and far from reality, so stop fantasizing and start achieving the real goal that you have in this world for the real satisfaction and fulfillment lying ahead of you.



Being a goal-oriented individual will help you a lot in achieving the goals that you want in life. In this book, you will learn the benefits of being goal oriented.

The term goal is defined by an accomplishment that you set in order to generate a specific outcome. In order to achieve your set of goals, you need to take the necessary decisions and actions. Attempting to reach your goals is an accomplishment by itself, since undergoing the process will give you valuable experiences and learning potential which will transform you into a better person. Such transformation will open quarters for improvement which will later pave the way to success.

In addition, being a goal-oriented individual will equip you with the ability to think long term. It is very evident that people are looking at life with a short term approach. Furthermore; goal-oriented individuals practice doing things as early as their schedules will let them, as they believe that the time will come and their efforts will get them closer to their goals.

It is a fact that not everyone can be flexible enough to be goal-oriented. It will not be easy for you in the beginning to decide on which goals to commit since you will be obliged to provide the efforts in order to reach them. As you go about your goals you will realize that you have become a better individual and have learned many things which you can apply throughout your life.

Before reaching your desired goals in life, setting them up first will help you have a long term view. The things that you are doing nowadays in order to develop yourself will surely determine who you will be and what kind of life are you going to have in the future. This is something that you should acquire as you go along the process of attaining your goals.

Now that you know something about the goal achievement process and its significance on one’s life, it is the time for you to start planning and improving your life by the abilities and the vast power which you will obtain as you go about the process of achieving your goals. Start practicing to be a good goal-oriented person.


Everyone surely has their own dreams and goals in life. But it is very evident that most people just keep on dreaming and never try to do something in order to attain those dreams. They simply keep on looking back and in turn miss the opportunities. You need to do something in order to make your goals come true.

Do not wait for others to encourage you, rather be the one to generate the encouragement. The tips below aim to help smoothly jump start the process.

h3<>. Work efficiently in order to avoid unnecessary problems which would pop up and delay your progress.

h3<>. Whenever you face problems that are getting in the way between you and your goal; address those problems in a professional timely manner and look for progress.

h3<>. Keep learning as you progress. Whether the result is positive or negative there is something to be learned from it.

h3<>. Spare some time to think about your goals and aspirations and how can you progress towards them.

h3<>. Take on the responsibility and imagine you got no one to help you out and it’s up to you to make a move and put in the effort to achieve your goal.

Goals and ambitions are simply words and thoughts without the effort to drive the change towards results. Put in the effort and the work needed to initiate the process towards achieving your goals.

Avoid the Slippery Slope

Setting a goal can be the push that you need to get started and become more efficient, but keep an eye for a Hiccup that could sneak along the way.

Let’s take healthy eating habits for an example. Consider that you have set a daily amount of food intake and you are planning to stick to your goal, but unexpectedly your peers brought you to a restaurant one day. Which in turn results in a situation where you are having a meal in restaurant, rather than a healthy one prepared by you at home. Then inside the restaurant, you decide to have some appetizers and while at it you get yourself the dessert as well. By the end of it you will realize that you have already surpassed your daily intake and your goal has slipped. The Slippery Slope could be triggered by an incident that will lead to a cycle of slips that will pull you away from sticking to your goal.

This gives you the picture that sometimes as you go along the process of achieving your goal, things happen and unexpected circumstances take place, yet it’s up to you to throw the towel or stick to your target.

The “Slippery Slope” is not just a momentary lapse or a sudden lack of self-control. Instead, it is greatly reduce the odds of meeting your goals.

The Slippery Slope applies to diet, shopping, money, behavior and other areas which you have set your limitations. Where you will do your best to stick to your goal for the first few days and as you progress something comes along the way to knock you off track.

In order to avoid this, it is important to think long term rather than short term when it comes to achieving your Goals. A helpful approach is to think of your goal as something you are acquiring day in and day out and every day that passes by is one step closer to your goal.


Have you set yourself on a goal achieving journey and somehow ended up further away from your goal? Any idea how did that happen? Or why did it happen?

Perhaps the main reason for those failures is that you have continuously shifted your focus to other things that are of short term interest compared to your long term goal. How do you prevent that from happening? How do you lock down that bulls eye mark? The following tips will help you get things in line.

h3<>. Be creative and critical while setting your goal achieving plan. Break down your plan into chunks and procedures that you can commit to on a short term basis and eventually leading to your long term goal. The more detailed your breakdown the clearer the overall picture.

h3<>. There is always room for improvement. Do not follow an “All or Nothing” approach. It is favorable to improve one thing at a time rather than fix everything all at once.

h3<>. Take time to reflect. Think about the reasons of why you want to obtain an objective. Realizing this aspect will take you one step closer towards your goal. Make sure that you really know what you want to achieve.

h3<>. Write them down in anywhere. If you have cards or a notebook, list your entire goals. This will serve as timely reminder for you and will make you more consistent in your approach.

h3<>. Have a well-defined schedule towards your goal. When and what kind of activities you are going to employ. The time, the place and the type of situations that you are going to utilize in the process. Set alarms and reminders to prevent yourself from forgetting your targets.

h3<>. If you have missed or skipped a goal, spare some time to go back and assess what went wrong and where you left off. Better late than never approach serves you well in this scenario.

h3<>. Motivate yourself. Design a way to keep yourself motivated as you go about achieving your goals. It can be through listing the things that you have accomplished or rewarding yourself after every achievement. Some kind of reward system will serve you well and keep your motivation intact as you progress.

The above tips can be helpful to jump start the process. Stick to them day in and day out and eventually they will become a habit rather than a Chore.


As you go about your goals you might get caught up in the process and in turn developing certain approaches and behaviors which are counterproductive in nature. The following are some behavioral limitations that you might encounter on your journey:

1-You should have one goal at time only. Having two goals at the same time, will confuse you and upon concentrating on one will make it difficult for you to achieve the other one.

2-Dealing with the risks and goals, researchers have found out that people who are given more difficult goals increase their risk strategies to develop their performances.

3-Another limitation is the tunnel vision. This is when individuals excessively focus on some aspects of their goals, leaving behind other aspects of their life and career.

Wrapping Up

The process of successfully achieving your goals is attainable by anybody, anywhere and anytime. As long as you have the knowledge and skills that you need to possess. You should have the necessary motivation and inspiration in order to overcome all the challenges and short comings that may come your way.

The very first thing that you must have is the fundamental knowledge and basic ideas that surround your goals. This does not necessarily mean that you have to know everything. All you need to have is a broad understanding and the flexibility to acquire further development.

Stop fantasizing as early as possible since it cannot help you at any angle. It will just persuade you to keep on believing that you are achieving something, even if you have achieved nothing. Leave those fantasies and start setting and planning your goals.

You must commit to your goals in order achieve them. Today is the right time. Be true to yourself and aim high.

Keep your attention on the process not to the outcome. Everything will fall in place as you progress. Just do your best as that what counts

Avoid the Slippery Slope. Establish discipline in your daily. Be positive at all times and engage yourself in a better way of living.

If ever find yourself on the wrong path, shift your focus to your real goals and eliminate things or ideas which will not help you. Keep in mind that it is never too late.

Know the limitations of your goal. Concentrate and be open-minded. This will help you a lot to set the right track towards your goals. Do not overuse your mind and body – one goal at a time and one reward for every accomplishment.

Finally, be happy and satisfied with the outcome. In the end, doing your best is what counts.

So, what are you waiting for? Start setting and conquering your goals in life! Have a Happy Trip!





The Office Fitness Guide to Crushing Your Goals

  • Author: H Attié
  • Published: 2017-04-10 19:50:09
  • Words: 3138
The Office Fitness Guide to Crushing Your Goals The Office Fitness Guide to Crushing Your Goals