How To Actually Get Things Done

Ive been writing about goals and mindset a lot lately, mostly because after working in the industry for almost a decade now, I have found that to be the biggest challenge for most people.

Most people know they need to workout/be more active.

Most people know what to eat more of and what to eat less of.

Most people don’t know how to initiate action on either without; A) being totally depressed because they feel they can only eat broccoli and chicken, or B) starting 150% – and burning out rather quickly – a la the yo-yo dieter.

So what does one have to do to have the best chance at results, maintaining sanity, and staying motivated?

I give you – Goal Optimization Technique and Big F***ing Task Management System Pathway to Success – or GOTBFTMSPTS. ($5 to anyone who can come up with something that rolls off the tongue a little better…)

Where did I come up with this? Well – after reading, listening to podcasts and audiobooks, and talking with other great minds, I kind of just threw this together be taking bits and pieces of things that I liked from my sources…

Step 1) Get out a piece of paper or even better a notebook.

Physically writing things out has been proven to be more effective than just saying them or thinking them. Write this stuff out if it’s really that important to you!

Step 2) Write your 3 goals – be specific and be realistic.

  1. Lose 20 pounds in 2 weeks
  2. Retire at age 35
  3. Own 3 sports teams

Are all great, but lets be real here.

***If weight loss is a goal, then I recommend 1% weight loss every 2 weeks***

So lets look at hypothetical person A – Jane. 160 pounds, 40 years old, moderately active, looking to lose another 10 pounds. Thats a 6% weight loss – so about 12 weeks out. Her goals might be:

  1. Lose 10 pounds by Feb. 1st 2018.
  2. Start an online retail business for the widgets she makes by January 1.
  3. Go on a week vacation with her two kids for Spring Break.

So there are her three goals.

Step 3) WHY Are Your Goals Important?

Now is where we dive into the “why”. Why are those goals really important to you. I’ve written on that many times – so I won’t…BUT it is an important step to write out as well! Finding “WHY” your goals are important will get to the root motivational objectives – and will drive you to succeed much better than any motivational speaker or trainer can do.

For more info – read this if you haven’t – “Find Your Why” – Simon Sinek

Step 4) Come Up with Your BFT’s Every Single Day

This is where the money is made. Your BFT’s, or Big “frickin” tasks – are what will get you to your goals. So now that we wrote down the goals, and why they are important, we tuck those away and turn our focus to the TASKS that will get us there.

Write out 3-5 TASKS, not goals, everyday that will get you TO your goals.

They may not be BIG tasks to others, but to you, they are because they will move you towards your goals.

Jane’s could be:

  1. Workout at home for 45 minutes (Goal 1)
  2. Plan meals for the week (Goal 1)
  3. Schedule meeting with web designer (Goal 2)
  4. Put $5 in the vacation fund (Goal 3)

As she completes those tasks – she crosses them off. Physically crossing things off gives people a sense of accomplishment, and leads to winning the day.

Your BFT’s might stay the same day after day, and thats okay.Some will change, but some you might be writing down everyday – and thats what matters!

When you start winning the days, you start winning weeks, months and years – and that is where you find results.

Will you win every day? Heck no.

But you keep going forward.

If you had a task that you didn’t complete on Day 1, then put it first for Day 2, and don’t ditch it until you cross it off.

So if you have never done this before, and you are sitting here thinking – I don’t have time to do that, or that sounds like some stupid guru BS; I don’t need to write out my goals, and daily tasks…then good luck, thanks for visiting.

BUT, if you have never tried it, what is the harm in trying it? I promise that if you do this system, you will find yourself more productive, feeling more accomplished, and having more success than ever before!

Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!


Stay healthy my friends,


UnMiked: Book Review – How to Win Friends and Influence People

The book, How to Win Friends and Influence People, has come highly recommended to me by several clients, and is often cited as a “must read” by many high level, successful people in the fitness industry. Naturally, I decided I had to read it. I found this book VERY insightful and VERY relatable.

Essentially the book is about how to treat people nicely, how to discuss/or “argue” a point without being a complete A-Hole, and just how to be a better person to our fellow human beings.


These things (for the most part) come fairly naturally to me. I am not claiming to be perfect – I am far from it – but it is amazing to me that while I was reading this, I could think of several people I know that could really use this book.

The summaries throughout the book point out some of the big points that I would like to hit on:

1) Begin with praise and honest appreciation – this is so overlooked by many people. When someone does something nice for you, or good for you – THANK THEM! Ever since I was young, my mom made me write thank you letters after birthdays and Christmas. I hated it at the time, but the honest appreciation goes a long way. Even if it something that is expected of them, thank them anyways – or people tend to start to feel under appreciated, and this is bad if you are trying to create a positive team around you.

2) Talk about your own mistakes before criticizing others – everyone makes mistakes, and no one is perfect. Before you jump down someone else’s throat for screwing something up, think about what you have done wrong in the situation – maybe I didn’t explain an exercise clear enough, or maybe I wasn’t clear on a portion size for something – always look at yourself first.

3) Use encouragement; make the fault seem easy to correct – always encourage others around you, and don’t sweat the small stuff. If you can’t encourage someone who is already lacking intrinsic motivation, how will they ever succeed on their own?

4) Smile – just do it. Life is too short to be a grump and look pissed off all day. Smile at everyone, you never know how far that can go.

5)Remember peoples names – there is nothing sweeter than hearing your own name. I make it a personal goal to know EVERY SINGLE PERSON by first name in the gym – whether or not they are my client, it goes a long way

6) Be a good listener, and encourage others to talk about themselves – listening is very underrated. Ask open ended questions, and sit back and listen thoughtfully. If you ask someone what their career is, don’t follow up with “cool” or any other closed off words. Ask “WHY?” why did they choose the career, why did they choose to come to the gym, why why why???


These were some of my favorite take aways from this book. I honestly feel that this book is important for everyone to read, no matter what your goals in life may be. If everyone can learn to treat people a little better everyday, and work at being a better person themselves – we would have a lot more success in getting things accomplished, finding personal success in many ways, and just plain feeling better about our daily lives. I give this book a 10/10 – pick it up and read it today!