Reference: Your New Body Is Here (Mastermoves Training Manual)

Setting your fitness goals By Oswaldo Koch

The first step towards creating PROSPERITY is to set your fitness goals. As a professional speaker and fitness trainer, many people tell me that they would love to do what I do for a living. When they ask me how I got there, I tell them that I'm goal-oriented. Successful people are intensely goal-oriented; they have the ability to identify what they want, make a plan to attain it and use the best tools, resources and strategies to achieve their goals.

When most people set goals, they want and expect instant results. When this doesn't happen, these people become insecure and stop pursuing their goals; this is also what happens to people who embark on unrealistic fitness programs.

Setting goals is not just about making a list of the things that you want or wish to happen. A goal is a very specific aspiration or ambition that emerges from your desires, beliefs and values, as shown in the diagram below.

The process of setting goals begins by determining your desires, beliefs and values. For example, if you are setting fitness goals you have to ask yourself what do I desire about fitness? Do you want to be lean, flexible, stronger or more coordinated? Then, ask yourself do I believe in my fitness potential? Are you willing to exercise everyday? Are you willing to eat healthy food? Next, how much do I value fitness? How important is fitness for you? What are your priorities in life?

Finally, make sure that each of your fitness goals has a clear and definite fitness purpose. For example, if my goal is to improve flexibility, the purpose behind this may be to become a dancer instructor.

Based on your desires, beliefs and values, you have to make your goals very specific. Each goal must state clearly "this is what I want and this is exactly how I want it". The easy way to think about your goals is by writing down a positive phrase such as the following:

I'm looking forward to having 6 pack abs in 3 months from now because I want to be lean and healthy for the rest of my life.

The goal in this example is very specific (to have 6 packs abs). There is a clear deadline (3 months from now), and it has a clear purpose (to be lean and healthy for the rest of my life).

Each day of your life should contribute in a meaningful way to the achievement of your goals. To have a worthy goal means to always have a clear picture of your final destination. Setting a clear goal means using your imagination to work backwards and see all the steps needed to take you to your goal.

Your fitness goals should reflect your passion, your fitness purpose and your vision about what you want out of life. Clear and specific goals will determine your success in life.

Avocado Soup For a Lean & Strong Body

This thick, clean-tasting soup cries out "tropics"--bright plumage with the bite of pepper and lime. Chances are you won't be able to find the creamy avocados from Peru, but buttery Haas avocados are just as good. Serve this to 4 people as a healthy main course.

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- 2 very ripe avocados
- 1 cup of chopped spinach (rinse it before chopping)
- 4 cups cold chicken or vegetable stock
- 2 Tablespoons lime juice
- 1 Tablespoon plain yoghurt
- 1 Tablespoon of fresh coriandro (finely chopped)

salt and black pepper
Garnish: 4 paper-thin slices of lime

Dump the avocado flesh into a blender and puree. Add the stock and continue processing until smooth. Blend in the lime juice, yoghurt, spinach, salt and pepper. Refrigerate for at least one hour.

When ready to serve, spoon into bowls, top each with a thin lime slice, and sprinkle a bit of coriandro over each portion.

My Dog Named Sex

Everybody who has a dog calls him Rover or Lassie. I called mine Sex. Now Sex has been very embarrassing to me. When I went to City Hall to renew his dog license, I told the clerk I would like to have a license for Sex. He said "I would like to have one too" then I said "but this is a dog" He said he didn't care what she looked like. Then I said "but you don't understand I have had Sex since I was 9 years old. He replied that I must have been quite a kid.

When I got married and went on my honeymoon, I took the dog with me. I told the hotel clerk I wanted a room for me and my wife and a separate room for Sex. He said every room in this place is for sex. I said "you don't understand. Sex keeps me awake all night" and the clerk replied "me too".

I entered Sex in a contest, but before the competition began, the dog ran away. Another contestant asked me why I was standing there looking around. I told him I had planned to have Sex in the contest. He told me that I could have sold tickets for that "but you don't understand, I hope to have Sex on T.V." He called me a Show off.

When my wife and I separated we went to court to fight for custody of the dog. I said "Your honor I had sex before we were married". The judge said "me too". Then I told him that after we were married sex left me. He replied "me too".

Last night Sex ran off again. I spent hours looking around for him. A cop came over and asked me "What are you doing wandering around the alley at 4 am for?" I replied "I am looking for Sex" My case comes up in court on Friday.