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Bulletproof achievable goals

FIRST STEP- To Bulletproof achievable goals

As the year unfolds , as many millions of people, you are thinking about what you want to do, achieve and commit for the year. Let me help you create a Bulletproof achievable goals for 2020.

Every single person has ideas, dreams, plans and goals. Yet so few achieve them.  This is a proven simple yet powerful guide to help you define, create, follow up, adjust and change and at the end ARCHIVE what you plan at the beginning of the year.

An idea and a goal are different things. An idea is something unreal, that you think about, dream of, try to, that maybe just will come true, but a goal is something concrete that will take you from A to B with planned steps, timelines and alternate ways to achieve it.

The steps

WRITEHand write in a piece of paper or notebook with a pen what you like to accomplish next year in all aspects of your life- Here we will focus on RUNNING GOALS, but it’s the same exercise for each area of our life.

Do not define your goals yet. Just brainstorm what you would “like to accomplish” and let it rest for a few days. Then start working on them .

Forget the iPhone, Tablet, or iPad.

goals written in a post for Bullet proof achievable goals

Research highlights the hand’s unique relationship with the brain for composing thoughts and ideas. Virginia Berninger, a professor at the University of Washington, reported her study of children in grades two, four, and six that revealed they wrote more words, faster, and expressed more ideas when writing essays by hand versus with a keyboard. Our brain imagination expands while handwriting.

There is a whole field of research known as “haptics,” which includes the interactions of touch, hand movements, and brain function. Cursive writing helps train the brain to integrate visual and tactile information and fine motor dexterity. But also, what we wrote with cursives handwriting STICKS longer in our mind.

Brain imaging studies reveal that multiple areas of the brain become to-activated during cursive writing, as opposed to typing.

So hand writing your goals it’s the first step to create Bulletproof achievable goals.

Mind mapping is an amazing tool that will help you brainstorm and planning. Here are some resources  

Her you can find one of the best books for learning mind mapping. It will help you think clearly as you use both sides of your brain.


mind mapping example for for Bullet proof achievable goals

STEP TWO for Bulletproof achievable goals

CREATE SMART GOALS Choose and define your Bulletproof achievable goals.

Following the SMART method

  1. Specific
  2. Measurable
  3. Achievable
  4. Realistic
  5. Time based

hand written mind mapping goals for Bullet proof achievable goals

Later in the article, I’ll give you a list with questions that will help you establish a BASELINE so you will determine your Running Goals, realistically.


BREAKDOWN YOUR GOAL IN QUARTERS. 12 weeks periods and goals will seem more achievable, less overwhelming and complicated.

Also, when you break down your goals in 12 weeks periods, you have more options to learn and adjust, to test if your initial approach was realistic or not, if you are on track behind or you can be more aggressive.  There is an amazing book that will help you with your planning step by step. The 12 Week Year. The link is below .

The key to staying motivated through developing a vision and creating bulletproof achievable Goals The concept involves dividing your 1-year goals into 12-week segments instead. Most people procrastinate until the end of the year to accomplish big goals. Instead, we baby-step things into 12-week segments, with accountability after each week.

quarter training log example

You overlay a vision of what you want within the long-term (5-10 years) and medium-term (2-5 years). Then you build a week-by-week action plan in order to create Bulletproof achievable goals.

Each week, you have actionable, quantitative steps (contact a person, lose a pound, dedicate an hour to whatever), and you slowly, inch by inch, day by day, week by week, accomplish these steps.

STEP FOUR  for Bulletproof achievable goals


What does not  get measure or track doesn’t get accomplished

We cannot achieve, understand learn and test if we do not measure our progress Do it even when you don’t achieve or do what you were supposed to do, that will give you a clear map of where, when how are you failing, and adjusting accordingly to more  realistic goals

daily tracker on paper

I use   my system call  “TEARS” ®   with my coachees in their training plans, as you advance in each workout, you try (do), learn and evolve and  ultimate ACHIEVE. it’s important to be resilient and flexible in our short-term goals, to achieve bigger ones.

Creating SMART goals it’s only part of the game, as you need to track them every single day, that will keep you focused, motivated,  “sharp” and accountable.

tears system

Be clear in your goals

There is a list of questions and topics that can help you be very specific in the Goal that you want to achieve. This will allow you to set your own goal and you won’t have to use your friend’s, training partner’s, wife’s or anybody else’s goal.

Before setting goals, we need to be realistic in WHERE WE ARE IN OUR JOURNEY. Then, what do we want to achieve and WHY do we want to do it? Then put it in writing, and you’ll be midway there.

Ready to write and create Bulletproof achievable goals ?  Let’s start  by answering these questions.

Your CURRENT fitness level will be the starting point to establish your goals.


  1. How many miles did you run in this year?
  2. How many days per week did you run on average? Yes! Your average during those 52 weeks!!
  3. Total  races that you entered this year?
  4. What distances?
  5. Your personal bests in for this year in 1 mile, 5k, 10k, etc. Past times are only useful for reference.
  6. Had you a sport related injury this year? How many?
  7. How many times where you sick during the year (flu, stomachache, or other minor illnesses).
  8. Are you active in another sport besides running? Gym, yoga, weights, swimming?
  9. Did you gain or lose weight? How many pounds.


  1. How much did you spend on race registrations last year?
  2. On running apparel and footwear?
  3. How much did you spend on accessories? (watch, bags, eyewear, Apps, smartphone)
  4. In FUEL (energy or recovery drinks, bars, gels, supplements, after training breakfasts, etc?)
  5. Total running trips or running vacations to attend races?
  6. How much did you spend on a personal trainer, group training / shared training, Runners club?
  7. Do you have medical insurance?
  8. Are you prepared in case of a sport related emergency?


  1. How much do you know about your sport?
  2. Do you know how to use your gadgets?
  3. Methodologies :
    1. Do you know what VO2 Max or  tempo training mean?
    2. How to increase mileage to run faster or longer?
    3. How to lower your times? How to train using your heart rate monitor?
    4. What type of stride you have?
    5. What is your optimum rhythm for speed training days?
    6. Recovery days? Distance days?
  4. Have you ever visited a doctor for a health checkup?
  5. Are you getting advice from a nutritionist? Chiropractic? Sports physician? Runners coach with reliable academic background?

Reality is that the instructor at your gym  often lacks a Runners coach or Marathon coach certification and that NOT all sports and fitness brands invest in professional certified coaches to lead their sponsored running programs. You need to be sure that you are training with a professional. Being a fast passionate runner doesn’t make you a coach, neither being famous on Social Media.


  1. What DO you like about running? DON’T like about running?
  2. What it’s hard about running? Easy?
  3. What scares you?
  4. What worries you?
  5.  Do you always run with others? Why?
  6. Always running  alone? Why?
  7. Do you always listen to music while running? Why?
  8. Do You hate to listen to music while running? Why?
  9. You only run with your significant other? Why? What do you think will happen if you ever break up?
  10. Is your life dedicated to work and train? Do you think that’s the right thing to do? Do you think that’s healthy long term?
  11. Do you know what your family/significant other think about your approach to running?

Once you answer this questions, you’ll have the foundation to establish a goal and there are many goals, below I will outline some.



More mileage, improving times, train more often, safer, fewer races, a Half Marathon, a Marathon, five marathons, an ultra marathon.


Do you spend too much money? Too little? Do you invest on health or spend in the latest fashion? Is it worth it to take part in fewer races and spend less in clothing to travel to a marathon abroad? Within your own country? Have you discovered that the amount spent in “running food” you’ll be able to afford that expensive race or run more races? Or lose weight faster eliminating those after running breakfasts?

Spiritual/ Emotional:

Are you worried about not being able to register into a race, are you afraid of running your first Half Marathon, do you want to be proud of a higher achievement?

Or have you noticed you are too demanding with yourself? Have you finally noticed that you always talk about running and never train? You give up in the last miles or you give up too soon? Running helps you manage stress or to get away from reality? You run to have fun or to compete? Are you using running as an emotional scale and not dealing with reality?


Have you noticed that you run too much and are always injured? That you get the flu every three months or after a big race?

Have you noticed that you are always on a diet and exercise,  even when you eat  “performance food” and you NEVER lose weight?

Are you under a lot of stress? Sleep less than 7 hours daily ? Have you done a physical annual check up? .

Technical knowledge:

How much do you know about the sport you love? Do you spend more money in apparel and accessories than in improving your running technique with a PROFESSIONAL CERTIFIED COACH ? Could you spend less money in “performance food” (energy drinks, energy bars, energy gel) and invest in a book?

  • Do you believe everything that a person with a T-shirt that has Coach or Pacer (the new trendy word) written on it without questioning his/her knowledge , credentials & training?
  • Do you know which official institution certifies running coaches in your city, state or country?
  • Do you know in whose hands you are putting your health and your running goals?

My suggestion is that you set a maximum of 3 goals for this year, divided in small steps for each, as we talk 12 weeks mini goals.

  • Don’t get carried away choosing “lose weight”, “running your first marathon” and “qualify for Boston”. Those three are from the sports area. Some goals are a side effect of a bigger goal. Think twice and chose wisely.
  • Be realistic, if you ran an average of 2 times per week, don’t expect to run 6 times a week this year. If you logged 500 miles last year, don’t expect to DOUBLE that amount.

Here is another interesting article

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