I'm Sam Wood, and this is your motivational moment for this week, and we're going to talk goal setting for the last quarter of the year. I thought I'd talked to you about this as I was having a little scroll on my phone the other day and it popped up, I think, on my Instagram feed one hundred days till twenty twenty three, and I was like, oh my god.
It always sort of catches you off guard. You see it's getting down to a two figure number, and you go, right, it's close, it's here, So what am I going to do now? The reality is, I believe it's probably the hardest quarter to stay motivated from a goal setting perspective. I know it's getting warmer, and no summer's around the corner. I think for the next month or two it's not
too bad, but then it gets hard. Christmas parties, lots of structure, school holidays, lots of festivities, lots of celebration. So you can truly at this time of year tell yourself, you know what, I'll worry about it next year. And I think that's what so many of us do. But as I've said in these little motivational moments throughout this year, there is still so much time left where you can
make wonderful progress. And if you're one of these people that has already perhaps started telling yourself, I'm gonna worry about it next year, I'm gonna this year is kind of a write off already. It's all going to start next year. Don't because what you are doing is making next year so much bigger and harder than it has
to be. If you lose your fitness levels, if you lose your strength gains, if you start to drop or forget or lose those good habits that have built you up throughout the year, it is going to make the beginning of next year, irrespective whether you tell yourself you're going to do it or not, so much harder than it has to be. So the key is to be realistic about what you want to achieve between now and the end of the year. Doesn't mean that December has
to be your best month. It's not like every month gets better. December could be a break even month, and that could absolutely be a win. You can still make some wonderful progress and wonderful gains in October and November, and then late in December you can start to plan for next year, But don't start planning for it now. As I always say, work in a twenty eight day block. Don't even look to the end of the year yet,
start focusing on October. Great mat some wonderful progress in whatever your particular goal might be for October, then November, then December. As I said, it's a bit like my psychology when I'm away on holiday. If I can break even when I'm on holiday by walking lots and exploring and eating okay and not completely dropping the ball, that's a win. That's a huge tick to me. That's a
gain even though I've leveled out. And I believe if you do that during the holiday period of December, that's a pretty good attitude or a pretty good psychology to take into it. So, first of all, if you've started telling yourself I'm going to do it in twenty twenty three, you need to scrap that attitude. Second of all, you're
not going to worry about November or December yet. You're just going to set yourself a little goal of where you want to be and be specific as you can by the end of October, and then you're going to do the same in November, and then when December rolls around, and we all know it rolls around really quickly, and you do lose your structure, and there's lots of temptations being thrown your way. You're going to come up with a plan that is a break even plan for December.
So October we make gains, November we make gains, December we break even, and we get to the start of twenty twenty three instead of being behind, but with a headstart. So to break it right down, your task for this week is to work out what that twenty eight day October block looks like. How many workouts per week you're going to commit to. What is your good eating not perfect but good eating going to look like. Do you have a hydration goal, do you have a sleep goal?
Do you have a step goal? What are the bad habits or the things that you feel like they're continually pulling you back that you need to address that You need to perhaps have a really strong, hard look at, write it all down, be as specific as possible, and have your October plan sorted