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Fit Mind, Fit Life Feed Your Mind, Fuel Your Life 2014-01-04T05:23:35Z WordPress HT <![CDATA[5 Keys to Set Goals for Success]]> 2014-01-04T05:23:35Z 2014-01-04T05:21:10Z set goals 5 Keys to Set Goals for Success

Have you considered what you need to be doing inside five years’ time?

Are you clear about what your main objective at work is at the moment?

Of today, are you aware what you want to possess achieved by the finish?

In order to succeed, you should set goals. Without targets you do not have direction and focus.

Goal setting not merely allows you to manage your life’s direction; in addition, it offers you a benchmark for identifying whether you’re actually succeeding. Consider it: Getting a million bucks in the lender is only proof success if among your goals would be to amass riches. If your objective is to practice functions of charity, then keeping the money for yourself is suddenly contrary to how you would define success.

To accomplish your targets, however, you should know how exactly to collection them. You can’t basically say, “I’d like” and expect it to occur. Goal setting is really a process that begins with consideration of what you need to achieve, and finishes with plenty of hard work to accomplish it actually. In between there are several very well defined tips that transcend the specifics of every goal. Knowing these tips shall permit you to formulate goals that you could accomplish.

Listed below is the 5 keys to Set Goals for Success:

1. Set Goals that Motivate You

Once you set goals on your own, it is important they motivate you: this implies making sure that they’re vital that you you, and that there surely is value within achieving them. Should you have little attention in the results, or they’re irrelevant given the bigger picture, then the chances of you putting in the work to make them happen are thin. Motivation is paramount to achieving goals.

Set objectives that relate with the high priorities that you experienced. Without this kind of focus, you can end up with far too many goals, leaving you too little time to devote to each one. Goal achievement requires dedication, so to maximize the probability of success, you should feel a feeling of urgency and also have an “I have to do that” attitude. Once you don’t possess this, you risk postponing what you should do to help make the objective a reality. This in turn leaves you feeling disappointed and frustrated with yourself, both of which are usually de-motivating. And you may end up in an extremely destructive “I cannot do anything or achieve success at anything” mindset.


To ensure your objective is motivating, jot down why it’s valuable and vital that you you. Consider, “EASILY were to talk about my objective with others, what would I tell them to convince them it was a worthwhile goal?” You may use this motivating worth statement to assist you in the event that you begin to question yourself or lose self-confidence in your capability to actually make the target happen.

2. Set SMART Targets

You have probably heard about “SMART goals” already. But can you apply the guideline always? The simple simple truth is that for targets to be effective, they should be made to be Wise. There are various variations of what Wise stands for, however the essence will be this – targets ought to be:

Time Bound.

Set Specific Goals

Your goal should be very clear and well described. Vague or generalized targets are unhelpful since they don’t provide enough direction. Remember, you will need goals showing you the true way. Ensure it is as easy as it is possible to to obtain where you intend to go by defining specifically where you need to end up.

Set Measurable Goals

Include precise quantities, dates, and so forth in your objectives so you can gauge your amount of achievement. If your objective is merely defined as “To lessen expenses” how do you want to know if you have prevailed? In a single month’s time in case you have a 1 percent decrease or in two yrs’ time if you have a 10 percent decrease? Without a solution to measure your achievement you lose out on the special event that is included with knowing you possess actually achieved something.

Set Attainable Goals

Make sure that it is possible to accomplish the goals you arranged. If a goal is set by you you have no wish of achieving, you shall just demoralize yourself and erode your confidence.

However, resist the desire to set goals which are easy too. Accomplishing an objective that you didn’t need to work tough for could be anticlimactic at greatest, and can also cause you to fear setting future targets that carry a threat of nonachievement. By setting practical challenging goals yet, the total amount is hit by you you will need. These are the forms of targets that require one to “improve the bar” plus they bring the best personal satisfaction.

Set Relevant Goals

Goals should be highly relevant to the direction you need your job and life to get. By keeping objectives aligned with this particular, you’ll develop the concentrate you have to get forward and perform what you want. Set widely scattered and inconsistent objectives, and you’ll fritter your time and effort – as well as your life – away.

Set Time-Bound Goals

You goals will need to have a deadline. Once again, which means that you understand when you’re able to celebrate success. If you are focusing on a deadline, your sense of urgency increases and achievement will come that much quicker.

3. Set Goals on paper

The physical act of writing down a goal makes it real and tangible. No excuse is had by you for forgetting about any of it. As you write, utilize the word “will” rather than “wish to” or “might.” For instance, “I’ll reduce my operating expenditures by 10 percent this season,” not “I’d like to lessen my operating expenditures by ten percent this season.” The initial goal statement has strength and you could “see” yourself reducing expenditures, the next lacks passion and provides you an excuse if you get sidetracked.

Tip 1:

Frame your goal declaration positively. In order to improve your retention prices say, “I’ll retain all present employees for another quarter” instead of “I’ll reduce worker turnover.” The initial one will be motivating; the next one still includes a get-out clause “permitting” one to succeed even though some employees leave.

Tip 2:

If you are using a To-Do List , make your self a To-Do Listing template which has your goals near the top of it. If you are using an Action Program , in that case your goals ought to be near the top of your Project Catalog.

Each day of what it really is you want to do post your targets in visible places to remind yourself. Hook them up to your walls, desk, personal computer monitor, bathroom refrigerator or even mirror as a continuing reminder.

4. Make an Motion Plan

This task is missed along the way of goal setting techniques often. You get so centered on the results that you neglect to strategy all the steps which are needed on the way. By composing out the average person steps, and then crossing each one off as you total it, you’ll realize that you’re making improvement towards your ultimate objective. This is especially essential if your objective is large and demanding, or long-term. Go through our article on Activity Plans for even more on how best to do this.


Remember, goal setting is an ongoing activity not just a means to an end. Construct in reminders to help keep yourself on the right track, and make normal time-slots open to review your targets. Your end location may remain similar on the long term quite, but the action program you set on your own across the real way can transform significantly. Make certain the relevance, worth, and necessity remain higher.

Key Points

Goal setting is a lot more than saying you need something to occur simply. If you don’t clearly define just what you want and realize why you want it the first place, your odds of success are substantially reduced. By following a Five Golden Guidelines of Goal Setting it is possible to set goals confidently and revel in the satisfaction that occurs with knowing you accomplished what you attempt to do.

So, what will you decide to accomplish today?
- Have a look at my fresh goal setting techniques eBook at:

HT <![CDATA[Benefits of Setting Goals For The New Year]]> 2013-12-30T14:56:35Z 2013-12-30T14:56:35Z

 Benefits of Setting Goals For The New Year

You hear a lot about the importance and benefits of setting goals. If you enjoy reading about success and accomplishment as much as I do, you’ll find a common thread among successful people is that they all set goals [without exception].

Many people feel as if they’re adrift in the world. They work hard, but they don’t seem to get anywhere worthwhile. A key reason that they feel this way is that they haven’t spent enough time thinking about what they want from life. They haven’t set themselves formal goals.

Would you go out on a major journey with no real idea of your destination? Probably not!

Goal setting is a powerful process for thinking about your ideal future. For motivating yourself to turn your vision of this future into reality. Setting goals is what puts your life into real action mode. Setting goals allows you to choose how you want to move through life. By knowing exactly what you want to achieve, you know where you have to concentrate your efforts. You’ll also quickly spot the distractions that can, so easily, lead you astray.

Goal setting is used by top-level athletes, successful business-people and achievers in all fields. But why set goals in the first place? We give you seven good reasons!

Big goals give you long-term vision

The process of goal setting makes you think about the ‘big picture’. Things you hope to attain 10, 15 or 20 years from now.You ask yourself some important questions about what you want for your life. The answers to this question can be as general as ‘I want to be happy’ or ‘I want to help people’ or ‘I want to be fit’. These general statements can help sort out the things that really matter to you. You will recognize the things you value. Goals tell you what you truly want!
Your goals give you short-term motivation

Motivation depends in large part upon goal setting. As long as you see yourself moving towards meaningful goals, chances are high that you will maintain a high level of motivation. In essence, goal setting provides you with a sense of purpose and direction. An important step toward staying motivated and toward improving and optimizing performance.
Your goals give you focus

Setting goals allows you to choose how you want to move through life. You’ll identify the things you value and this will give you focus on your decision-making. We see our goals as an event that can be achieved and completed. But if you look at the people who are achieving their goals, you start to realize that it’s not the events or the results that make them different. It’s their commitment to the process. This focus on the process is what will allow you to enjoy the results anyway. You have to fall in love with the process and that will keep you focused on the end goal and stay on course.
Goals help you organize

Time. Our most valuable asset. Just like money you can invest it, spend it or waste it. Your goals will help you to organize your time so that you can make the very most of it and not just letting it drift away. The specific actions that you choose to take each hour, each day, each week, throughout each year, define your life. Your moment-to-moment choices accumulate to determine whether you succeed in achieving your goals. Continually ask yourself ‘What is the best use of my time right now?’
You can measure achievements

To achieve your ‘big picture’ you break it down into smaller and more specific goals. Take a lot of small steps that eventually lead up to the larger, long-term goal. These smaller steps make your achievements measurable. Take the time to assess where you are in your larger target goal. And celebrate reaching each milestone!
You can take pride in your achievements!

Setting and meeting goals leads to feelings of satisfaction and accomplishment. Rosemarie Rosetti said it right: ‘It is important that you recognize your progress and take pride in your accomplishments. Share your achievements with others. Brag a little. The recognition and support of those around you is nurturing.’
You grow self-confidence

When you’ve achieved a goal, take the time to enjoy the satisfaction of having done so. Absorb the implications of the goal achievement, and observe the progress that you’ve made towards other goals. If the goal was a significant one, reward yourself appropriately. All of this helps you build the self-confidence you deserve. There is no greater joy in life than to realize a goal and nothing builds confidence faster!
Ok, so this wasn’t the first time you’ve read the benefits of goals, and its definitely not going to be the last. But clichés aside, understanding the importance of goal setting and knowing how to set goals for yourself is crucial to accomplishing great things in your life.

If you want to make the New Year your best ever, get my new goal setting ebook at


HT <![CDATA[My Coaching Journey Website]]> 2013-01-31T05:58:33Z 2013-01-31T05:04:41Z Dear Faithful FMFL Readers,

Firstly, I want to apologize for not blogging here more frequently. Last year, I embarked on a new journey which has been very rewarding and life-changing for me. I took up a professional certification on coaching and before the end of 2012, I graduated as a full-fledged Certified Professional Coach.

At the same time when I went for the certification, I started another website/blog to journal my coaching journey. Now after a year, it has more than 60 posts, a FREE report and a Facebook Page.

Coach cover My Coaching Journey Website

In personal development, I’m a strong believer and advocate of coaching – it is a very powerful way to move forward to accomplish fulfilling goals – both professional and personal ones. More than goals achievement, coaching is a vehicle for personal transformation and moves a person intrinsically to propel forward.

My Coaching Journey website (CJ for short) tagline is ‘Transporting You Toward Your Best Self’. To help you get acquainted to it quickly, here are 7 essential and useful introductory posts:

1) Traveling Your Inner Journey – A recent post on how I explain coaching in layman terms.

2) What Is Coaching? – One of the first posts I wrote in CJ, a more comprehensive explanation on coaching.

3) Benefits Of Coaching – The post title is pretty much self-explanatory.

4) How Is Coaching Different From Therapy? – This was my No.1 most read post in 2012 in all of CJ. It compares the traditional prescriptive approach of therapy with coaching

5) The Inner Game – Coaching is an inside job. The Inner Game talks about the intrinsic nature of your motivation and challenges.

6) The GROW Model – The GROW Model is the most widely known coaching model that anyone can use. This is the first of four parts to the GROW Model series. One of my top favorite posts in CJ.

7) How Coaching Works – Don’t have time to read all the posts above? This is a clever 4-minute video clip that brilliantly illustrates how coaching works.

There are many more useful posts in CJ and like I said, these 7 are just a start. I hope that you find plenty of inspiration and ideas to help you move forward in life. Don’t forget to connect with CJ at the Facebook Page and/or follow its tweets.

If you’re wondering what will happen to FMFL, this blog will still be around. This site still attracts many visitors from everywhere across the globe, who find useful information here. FMFL is not going anywhere for the moment.

HT <![CDATA[Lessons on Life – Jim Rohn]]> 2012-05-09T13:03:44Z 2012-05-01T02:58:20Z Found an old video on some of my favorite Jim Rohn quotes. This guy has turned my philosophy of personal development on its head. I’ll always be indebted to him for his teachings and values that have been brought into my life although I’ve never met him.

The video clip is less than 3 minutes long. It contains just a few of his profound quotes. Enjoy and learn something from the master.

2 Lessons on Life   Jim Rohn

Click here to view the video on YouTube.

HT <![CDATA[Fit Mind Quotes]]> 2012-04-11T12:34:41Z 2012-04-11T12:34:41Z I love collecting personal development quotes that challenge and stretch my thinking, and how I view things. I’ve been collecting a few recently that I qualify as ‘Fit Mind Quotes’. Here they are, feed your mind with them:

What is mind but motion in the intellectual sphere?
~Oscar Wilde (1854-1900) Irish poet and dramatist.

The eye sees only what the mind is prepared to comprehend.
~Henri Bergson (1859-1941) French philosopher.

We must combine the toughness of the serpent with the softness of the dove, a tough mind and a tender heart.
~Martin Luther King Jr. (1929-1968) American black leader.

The empires of the futures are the empires of the mind.
~Winston Churchill (1874-1965) British politician.

Don’t let your mind go wandering, its too small to go out by itself.
~Unknown Source.

One dull pencil is worth two sharp minds.
~Unknown Source.

Iron rusts from disuse, stagnant water loses its purity and in cold weather becomes frozen; even so does inaction sap the vigors of the mind.
~Leonardo da Vinci (1452-1519) Italian painter, sculptor and architect.

A fresh mind keeps the body fresh. Take in the ideas of the day, drain off those of yesterday. As to the morrow, time enough to consider it when it becomes today.
~Edward G. Bulwer-Lytton (1803-1873) British politician, poet and critic.

Just as our eyes need light in order to see, our minds need ideas in order to conceive.
~Napoleon Hill (1883-1970) American speaker and motivational writer.

There are no limitations to the mind except those we acknowledge.
~Napoleon Hill (1883-1970) American speaker and motivational writer.

The mind is not a vessel to be filled but a fire to be kindled.
-Plutarch (46-120) Greek essayist, and biographer.

‘Tis the mind that makes the body rich.
~William Shakespeare (1564-1616) British poet and playwright.

The mind like a parachute functions only when open.
-Unknown Source.

We cannot see things that stare us in the face until the hour comes that the mind is ripened.
~Ralph Waldo Emerson (1803-1882) U.S. poet, essayist and lecturer.

The water we drink has to be purified, but look at the trash we feed our minds.
~Unknown Source.

Allow your mind to digest on these quotes slowly and let them educate you to expand your learning. Do you want to share more ‘Fit Mind Quotes’ that you know? Please drop me a line below.


HT <![CDATA[7 Tips on How to Relax Your Eyes at the Computer]]> 2012-04-11T12:42:20Z 2012-03-21T12:43:31Z Thank goodness our modern day computer screens (LCD, LED types) are way better and definitely easier on the eyes than the old big green CRT monitors that could literally burn your eyes. Well, at least that was what it felt like back then. However, you can still accumulate unnecessary eye strains if you’re not mindful of how you’re using your eyes while at the computer.

Many of us spend hours daily on the computer and our eyes are glued to them, causing undue stress plus adding tension to our bodies, especially the neck, shoulders and back. We pick up unhealthy bodily habits and patterns that over time, become normal to us. And yet we wonder why our eyesights are getting worse and why we get headaches etc.

working at a computer 300x168 7 Tips on How to Relax Your Eyes at the Computer

Stress at the computer?

Reading at the computer itself is not the problem, it’s how we use our eyes and postures during then that is usually the problem. Here are 7 useful tips on How to relax your eyes at the computer:

1) Even as you’re reading this, remember that the light arrives to your eyes without you having to do anything to ‘receive’ apart from opening your eyes and moving them. Reading should be effortless. Cultivate soft eyes – notice that if there’s any tension surrounding your eyes, just thank them for trying to help you and let them go. It’s ok now to let go.

2) Allow your eyes to move across the screen fluidly and rapidly. Avoid staring at at particular spot. Light (and hence images) comes to your eyes by movement, not by trying to see. By trying to see, you tense up the muscles surrounding the eyes which cause them to get naturally out of shape, which causes vision blur.

3) Free your neck to be relaxed so your head can move and turn easily in tiny and smooth movements as you read across the screen. This will prevent your neck from ‘locking up’ which will accumulate tension. While doing that, allow your shoulders to drop down and be free too. You don’t have to hold them.

4) Check that your facial and jaw muscles are relaxed too. Notice if there’s a slight gap between your teeth.

5) BREATHE. Allow deep natural breathing to take place. Unknowingly, we often take shallow breaths when we’re exerting efforts while reading and thinking. Just be aware of your breathe and let it flow rhythmically and fully.

6) Change your gaze to distant objects every once in a while, so your eye ciliary muscles are not fixed to the same distant for too long. Let them stretch every now and then. It’d be nice if you’re sitting next to a window with good scenery and natural surroundings.

7) Take time out to stretch your limbs. Take a break. Go for a walk. Break that monotonous activity of sitting at the computer for too long. As you stretch or take a walk, oxygen will flow into your body and eyes and nourishes them.

How our body feels (especially the neck and shoulders) will ultimately affect how our eyes feel. Hope these tips are helpful for you. Happy reading at the computer.

you can stretch while sitting at computer 7 Tips on How to Relax Your Eyes at the Computer

Streeeeeetccchhhhh! Yes!

HT <![CDATA[Indecision Kills]]> 2012-05-15T10:21:07Z 2012-03-19T02:35:23Z battle los angeles just make a decision 300x186 Indecision Kills

"Left or right? Just make a decision!"

Have you ever experience the frustration and pain of following after a leader who is ever indecisive? At best, he may just waste people’s time, effort and resources for doing nothing or the wrong things. At worst, lives may be lost.

I rewatched the movie Battle Los Angeles recently. It’s about a marine staff sergeant who just had his retirement approved, goes back into the line of duty in order to assist a 2nd Lieutenant and his platoon of US Marines as they fight to reclaim the city of Los Angeles from alien invaders. The Lieutenant probably had never encounter a close combat like the one he had with the aliens except in classes (he was top in his class). And this time he ambushed for real together with his marines. Staff sergeant Nantz kept asking Liutenant Martinez for his orders at various junctures as his men was getting killed left and right, but he was too scared to give any, fearing that his orders will cause more of his men killed. What Sergeant Nantz said next stayed with me:

“Your men are awaiting orders. Now, you can go right, you can go left. I don’t give a damn. Just make a decision!” ~Sergeant Nantz in Battle Los Angeles.

At crucial times like that, making a decision is better than none at all, regardless if it’s the right one or not. Sometimes, there is no right decision. But the people under the leadership have got to know what to do, they have to stay united even especially under fear. They need a command so they can stick together doing it. Indecision will only make things worse. Indecision kills.

Here are some fit mind questions for you:

1) How aware are you of your decision making processes?

2) Do you often procrastinate due to indecision, always waiting for the right one?

3) How confident are you of your decision making ability?

4) How comfortable are you of the outcomes of your decisions? If not, why?

5) If your decision making ability is like muscles, how often are you ‘exercising’ to strengthen them?

HT <![CDATA[The TEFCAS Success Formula]]> 2012-04-11T12:43:02Z 2012-02-27T14:17:02Z Have you failed many times in life? Do you know that failure can actually be a very good thing? Failure is actually an integral part of learning and growth. In fact, I like the saying in NLP that ‘there’s no such thing as failure, only feedback’.

no such thing as failure The TEFCAS Success Formula

Failure = Feedback

I first came across the TEFCAS Success Formula from one of Tony Buzan’s mind-mapping books. Once you understand the TEFCAS formula, you’ll realize that it’s actually our natural way of learning and getting better in whatever areas that we want to master. Many things that we’ve learned in life were mastered through failures, we weren’t born with those skills eg. riding a bike, playing sports, even walking.

The TEFCAS Success Formula Steps

T – Trial. This is every attempt that you do something. For a baby that’s learning to walk, this is every time he gets up to attempt to walk.

E – Event. This is the event of the baby walking itself, when he’s taking steps.

F – Feedback. When the event of walking happens, the baby receive feedback through both success (he manages to walk a few steps) and/or failure (when he falls down). It’s common for a baby to fall many times as this give him the feedback to try again.

C – Check. The information from feedback will lead the baby to check, and possibly try something different.

A – Adjust. The baby will instinctively make small adjustments to the way he walks, until…

S – Success. Every time the baby gets back up and make another attempt to walk, while making small adjustments, he will eventually succeed.

“How many times you give’d your baby the chance to walk?”

Anthony Robbins used to ask this often in his seminars “How many times would you give you baby the chance to walk? The answer is: Until he succeeds!” Yeah, that’s a crazy question, it’s obvious that you’d give your baby the chance to walk and fall, unlimited times, until he walks! There’s no such thing as quitting. In the same way, if you really want to master something in life, you must give yourself the permission to attempt, over and over again, despite many failures, all the time learning and getting better, until you eventually succeed. When you’re not afraid to fail, you’ll become unstoppable.

“If at first you don’t succeed, try, try, try again.”

Courage No Such Thing As Failure 300x300 The TEFCAS Success Formula

Don't be afraid to fail


HT <![CDATA[“What Else Could It Mean?”]]> 2012-05-15T10:26:57Z 2012-02-04T02:09:21Z Have you ever been negatively affected by comments and remarks made by people, or after an unpleasant conversation? If what someone says something that you don’t like or hurt you in some ways, what do you do? You enact a whole scene of anger in your mind! You envision yourself getting upset; you shout at him and tell him some not so nice things. Sometimes people spend hours in such negative, destructive inner dialogues.

Sometimes, these inner dialogues bring about a snowball effect. The more we conduct them, the more we become chained to them and unable to stop them. When the emotions are also evoked, more power, energy and attachment are added. This has an adverse effect on the behavior, judgment and general well-being.

One of the useful strategies I like to use to turn things around is to ask myself this powerful question, “What else could it mean?”


Reframing 300x225 What Else Could It Mean?

"What Else Could It Mean?"

Reframing Meanings

How things affect us is usually by the meanings we give to those things. It is not what happens to us, but what we do about what happens that determine our reality and outcome. Reframing means that you don’t have to take an event at its face value, but you can give a fresh perspective, new meanings and ultimately what you feel about the event.

By asking “What else could it mean?”, you open up options of various possible meanings that you can give to the event. Ultimately what happens inside you is the result of your inner processing and choice. You can design the outcome of the circumstance, not leaving it to the default face value.


Accepting Rejections As Blessings

For example, if your potential employer rejected you in an interview and says “You don’t fit the job”, you could immediately think “Why am I not good enough?”, or you could ask yourself the better question “What else could it mean?” And your mind can come up with alternate meanings which are more useful, like “The culture of this place probably doesn’t fit me”, ”My expertise would be under appreciated in this place”, “I probably won’t be happy working with this boss anyway,” or “My experience could be better taken elsewhere”, which means that the rejection can actually be a blessing.


Turning Objections Into Opportunities

Sales people face objections all the time. By asking themselves “What else could it mean?” everytime an objection is raised, they will not dwell so much on the feeling of failure, but their mind will be actively seeking to find out the underlying issue and what the prospects are really saying and what they want, and then find the best solutions. In this way, every objection is turned into an opportunity to move closer to a win-win for everyone.

“What else could it mean?” is a better and useful question to ask when you want to give fresh meanings and unearth underlying issues to things that happen in your daily life. You become the creator and not the subject of your experiences.



HT <![CDATA[Happy Chinese New Year 2012]]> 2012-01-24T03:12:52Z 2012-01-22T11:55:22Z Gong Xi Fa Cai and a very Happy Chinese New Year to all my Chinese friends.

Have a healthy and wealthy year in this year of the dragon as you prosper and be filled with rich and deep learning experiences that promote a fitter life.

2012 Chinese New Year greeting1 300x176 Happy Chinese New Year 2012

Happy Chinese New Year