Six pack abs and the 1,000 lb club

It’s goal time, baby.

2023 was the first year that I got serious and intentional about goals. I wrote about them here in my annual planning guide.

I’m going to continue using this annual planning guide in 2024. I’ve found it’s paramount for actual growth if I keep track of the habits and anti-habits. And, making sure these actions align with my life principles.

Here goes.

Why

The overarching “why” behind this process is to provide a focus. A direction. A plan of action.

In 2024 I want to focus on a direction in life that provides value and is energy-giving for me. Not energy-sucking.

The habits that I choose to use are to create movement. I want to create a framework for action-based habits that support my dream life.

And, these habits are going to be there when I am not motivated, but still follow the system.

When I wait to be motivated, nothing usually happens.

By using a framework of actions instead of goals, I have found that I am more likely to succeed in what I set out to achieve.

Framework

The framework I use is an unholy amalgamation of Sahil Bloom’s and Codie Sanchez‘s systems.

Codie’s BRIMMM (body, relationships, impact, mind, money, and mastery) system is an awesome way to put each different life areas into a bucket.

Sahil’s Big Goals, Checkpoint Goals, Daily Systems, Anti-Goals framework fit nicely within the BRIMMM system and feels super comprehensive.

Here’s how I marry the two:

Breaking it down

Start with one of the BRIMM categories, body.

Body

Here was my 2023 body goals:

Body → big goal

What did I want in 2023? A big goal for me in the body category was to get to the 1,000 pound club in weightlifting.

I focused on utilizing progressive overload and build lean muscle to do this while decreasing body fat.

Body → big goal → checkpoint goals + anti-goals

Anti-goals are results that I don’t want. In this category, I didn’t want to get injured while progressively adding more weight to my lifts.

I also wanted to cut calories at a sustainable rate without negatively affecting my metabolism.

You can also include intermediate goals if they fit.

Body → big goal → checkpoint goals + anti-goals → daily systems

This is where the rubber meets the road.

These are the daily and weekly habits that will yield results. This is where the 1% improvements everyday will come in.

For the body goal, I used 4 systems:

• Count my calories and macronutrients to make sure that I am in a caloric deficit and that I am hitting my protein macro so I’m not losing any muscle mass.

• Use intermittent fasting as a way to keep my calories down. I’m a grazer, and defined feeding windows work for me.

• Hit the gym 5x/week. Track each workout with an app and make sure I’m hitting each muscle group 2x/week.

• And finally, utilize hot/cold exposure by alternating sauna and cold shower use 2x/week.

Review

To ensure accountablity, reviews are essential.

I block time out of my calendar each month to review my progress. As Tim Ferriss says, if it isn’t on the calendar it isn’t happening.

During the review, I make any necessary adjustments to the action plan or schedule based on how well I’ve stuck to it.

I’ve found that it is important to celebrate small victories along the way. I write positive statements about my progress in a journal.

Keeping an annual plan is an excellent way to stay focused and make progress towards the life that you want for yourself.

Not only does it give you a roadmap for the year, but it also serves as a reference for those times when you feel like you’re spinning your wheels.

So give it a try and see how it works for you!

Tomorrow, I’ll share my 2023 results and 2024 goals.

Talk then,

Swanagan