In Lesson 5 of the Nutrition Academy, we'll be going over goal setting, what you've been doing wrong that has held you back from achieving your goals in the past, and what we can change to not only reach your goals, but exceed them.

There are 5 keys things that make up a well structured goal:

• It's Written Down on PHYSICAL paper
• It's Specific and Measureable (You can see progress)
• There's a Deadline
• It's Realistic to you
• It's a BIG Enough Goal that you can get excited about it

The great thing about this lesson is it can go far beyond how you eat. You can literally apply this to every aspect of your life where you want to see improvement.

There are 2 different types of goals that we can set. there are:

• Outcome Goals
• Behavior Goals

And Outcome Goal is the goal that you want to achieve by your deadline. An example of an outcome goal could be:

"I want to strict shoulder press 135lbs by May 1st, 2016"

As you can see, this follows all of the rules that I listed above.

I have this written down on physical paper.

It's very specific in measureable. I know the exact lift I am going to improve in, and I know exactly how much I did need lift. This allows me to track where I am now (120lbs) and see improvement week to week.

There is a deadline (May 1st 2016)

It's certainly realistic to me. I have 5 weeks to increase the lift 15lbs. That is 3lbs / week.

It's big enough for me to get excited! I will definitely have the motivation to push myself to reach this goal.

Then there are Behavior Goals. Behavior Goals are action goals you create for yourself that will move you closer to your outcome goal. For example, one action goal for me would be to strength train 4x per week. Another could be, drink a protein shake after each one of my workouts to make sure I recover to my full potential. Another, (which I'm really bad at), is getting enough sleep.

How can I rewrite the behavior goals to meet the criteria above? Let's do it together.

"I commit to strength training four times a week for the next 5 weeks for at least an hour each session."

"I commit to sleeping at least 8 hours a day 90% (32 out of 35 days) of the time for the next five weeks."

"I commit to drinking a post-workout protein shake within 30 minutes following exercise for the next five weeks"

A good way to help you think of good behavior goals is define your limiting factors. Limiting factors are the things that hold you back from achieving your outcome goals. These could be obstacles dealing with your shopping habits, cooking habits, sleep habits, exercise habits, the people you surround yourself with, etc.

It's important that you define your BIGGEST Limiting factors, and create behavior goals that will help you overcome them.

I recommend using a spreadsheet to track if you were compliant with your behavior goals.

For example, for my protein shake behavior goal, I would have 20 boxes, symbolizing each workout session. If I drink the protein shake, I will put an x in the box. If I don't, I can put an o.

You can evaluate each week, and if you don't reach your goal, you can see where you can improve. From there you just need to do what you need to do to improve until you are finally fully reaching your behavior goal.

Once you reach your behavior goals, your outcome goals will move closer and closer to you.

This is a chapter you'll definitely want to come back to as you learn more about the action steps we'll be taking in this nutrition program.

I hope you enjoyed this chapter, and make sure to answer the questions in the discussion below!