Goals for 2010 for James Scott Murphy.Achieve 5 % body fat and remain lean/below 10 % for the remainder of the year, decade and my life.Have my book published.Contribute to helping the lives of others by encouraging sobriety and life transformation.10 year goals:Publish 3 more booksBecome a certified personal fitness trainer. (asap)Contribute to helping more lives of others by encouraging sobriety and life transformation.Have another child (as soon as possible)Help my wife write and publish a book on eating disorders.Stand Strong and Live Long!James Scott Murphy

My goal is simple and is the same for 2010 and 10 years from now. Live the lifestyle that allows me to BE THE BEST I CAN BE. Being in the best body I can achieve brings me happiness, which in turn can allow me to bring happiness to others. Being in the best body allows me to put forth my gifts and talents and help other people. Being there for a friend, being a good daughter, wife, mother and sister both physically and mentally. I can achieve all this by living a healthy lifestyle and feeling good about myself.

One Year Goals:- To be active every single day- Search out activites that are fun, that I can do with my hubby- Purchase a campground, so that my “career” is more active then sitting at a desk all day long.- Balancing my hormones and energy levels- Reach OPTIMAL health, not just being in the “range”- Make time for ME, including down time.- Feel good in the skin I’m in.10 Year Goals:- Continue doing something active EVERY day- Inspire others to be active with me- Help my father to overcome his ailments to ensure a longer life.- Help others to set and reach their goals- Hold weekend treats for all ages, and show them how to begin getting more active, by using whats around them (nature)- Be surround by health conscious friends and family, hence creating a strong network for all.

2010 goals:Achieve and maintain a lean 10-12% BFEat as clean as possible with organics and natural foods.Participate in atleast 3 – Charitable 5k runs locallyPractice yoga regularly10 year goals:Be able to help others find their healthy, maintainable fitness lifestyle.Start my own business (yet to be determined)Still be in the best shape of my life.Run a marathon (ideally New York)Colin Y.

My 2010 Goals (which I put in place the 1st week in January)Health:1. Decrease my body fat to a healthy range (under 25%).2. Train for a 10K in April. Then reassess and decide if I want to go further and train for a half maraton by the end of 2010. I’ve signed up to go on a running retreat near Destin, FL with Jeff Galloway (it’s supposed to be beautiful there, so this will be a nice break. The theme is running for weight loss, so I will combine a great mini vacation with weight loss info & a 10K/half marathon training plan, which will be helpful too).3. Continue to eat clean & healthy (using Tom’s Burn the Fat Foods Quick Reference Chart)4. Exercise. 6x week cardio (3 days run, 3 days walk), 3x week strength (walk on strength days)5. Do better at tracking my daily food intake. I’ve gotten sloppy lately.6. Floss daily (I hate this!, but I gotta do it).7. Reach my goal weight of 137 by July or so (July would be an average of 3 lbs per month).8. Waist under 32 inches (actually reaching the high end of the healthy zone – 35 inches – and then going below that to the healthy waist size for my height)9. Burn 2350 calories per day as measured by my GoWearFitMotivational1. Listen to a fitness/healthy lifestyle podcast daily2. Read a fitness book each month3. Subscribe/read several fitness magazines / newsletters4. Review my goals dailyTravel (to see friends & family)1. San Francisco2. New York3. Walking tour of France4. Attend 1 music camp (guitar week in Augusta, WV in July?)Home1. Replace old windows & finish the sun room2. Replace the cracked concrete driveway (maybe 2011)3. Veggie garden this summer4. Dishes DAILY. Clean house more often (ugh)5. Declutter & have a garage sale6. Go through my closets and get rid of the stuff that doesnt fit me, that I dont enjoy wearing, or that I havent worn in the last 2 years (garage sale or clothes swap)Social/Family1. Music jams 2x week2. Get out of the house one mid-week evening each week to do something with friends3. Stay in better touch with my distant relatives (email or call every 4-6 weeks)Work1. Retire and discover some meaningful ways to spend my retirement years10 Year Goals1. Easily maintaining a healthy fit lifestyle with good strength, a healthy body weight, normal blood pressure, great stamina and alert mental health as I turn 69.2. Develop and implement a plan to use the time I now have in retirement to make a meaningful contribution to my community.3. Learn to play piano4. Kick up my guitar skills5. Become fluent in French6. Learn to sing7. Learn to sing in French8 Join/form a successful Cajun band9. Take an annual trip to Europe10. Have my photographs exhibited in an art gallery or museum

Goals for 2010–Increase my VO2 Max by 15-20%–Continue to get stronger–Continue to Eat Clean–Lose 10 lbs–Lose 10% body fat–Continue to write about health, wellness, and fitness–Grow my business–Continue to network and help others achieve their wellness goals–write first bookAlways continue my education and educate othersGoals for the Decade–Maintain my optimal weight, fit, and wellness goals.–Maintain my strong connections and grow new ones to people who need help and are passionate about their wellness–With a web of other professionals, become a source of information and inspiration for others via multi-media–Create fitness equipment and programs–Publish 2-3 books–Continue with my education and educate othersThank you!”Your active participation in your path to wellness is the key to its actualization.” ~Barbara Sanchez-Reichert @ Alterra Wellness

Goals for 2010:*Get body fat down to 36 % from 48%*Continue going to early morning bootcamp 5 days a week*Become a mentor for future new bootcampers*Begin a support group for people with 50 or more lbs. to lose*Get 8 hours sleep a night*Get my finances in order*Work less/ workout and play more*reduce my stressGoals for the decade:*Maintain my goal weight and body fat %*Continue doing a multiple of support groups for overfat people*Maintain good sleep patterns/exercise and eating patterns*Be debt free*Retire from the school district*Maintain my involvement w/ helping youth at risk*Enjoy my life*Take more vacations*Record the songs I sing for my kids, in a recording studio!

2010 Goals- Continue my lifestyle changes and lose 100 pounds more, I’m already down 50 through exercise and nutrition.- Continue to learn everything I can about proper health, fitness, and nutrition.- Be a great father to my daughter and my soon to arrive son.- Run my first 5 or 8k race2020 Goals- Maintain my weight loss and lifestyle through healthy means.- Motivate and inspire others to do what I was able to do becoming healthy and losing 150+ pounds.- Help 10 other people to lose more than 100 pounds and learn how to maintain that weight loss through healthy means and lifestyle changes.- Raise my children to understand nutrition and maintaining an healthy lifestyle.- Participate in a ironman and run in at least 2 races (offroad) per year.- Reinvent my career to leverage my health, fitness, and nutrition knowledge.

2010 Goals:Health and Fitness1. Attain bodyfat of 12% or less by 6/30/102. Maintain a healthy weight of 165 to 170 Lbs3. Pass the Navy Seal Fitness Challenge by 9/19/104. Begin my private Yoga and Personal Training business by 2/1/105. Eat well, eat right (you know what that means) This begins now but is a permanent goal for life.Personal:1. Read Scripture and pray for one hour a day (more?)2. Do what I say I’m going to do3. Have a musical, usable range on the trumpet from low F# to high G.Goals for the Decade:1. Maintain weight and body fat levels2. Maintain or improve personal fitness levels3. Retire and work full time at my fitness business4. Volunteer with school music programs5. Be debt free by 20146. Learn to play the guitar

My 2010 goals:*Stop watching time go by and start making things happen. Those things will include:-Find an online school that can help me start making my way to an Exercise Science Degree.-Be in the best shape of my life by my 30th birthday September 15th-Surround myself with people and things that I love and enjoy, and leave the rest out!-Get my kids (ages 6 & 3) involved in the community helping those less fortunate, and also in parks and rec sports-Make time for the important stuff. Don’t make excuses, just do it.Ten Year Goals-I will have a small Gym that our family uses and I use to train my clients.-I will be a certified personal trainer and also work in some rehabilitation areas.-I will be active in the outdoors with my family-I will be active in the community, helping elderly stay active and healthy!-I will finally be living my dream, doing something I love with the ones I love!

Goals for 2010 for Christi Milligan• Continue to workout 5 times a week• Lower my bodyfat by 15-20% so I’m in a healthier range• Eat clean• Truly begin to see food as fuel (and nothing more)• Spend quality time focused on personal growthGoals for next 10 years• Continue working out 5 times a week• Continue to motivate others to join me for each early morning workout• Develop my business to the point I could live off the profits• Continue to prioritize learning new things in my field• Continue to eat clean

2010 Goals- continue workouts, tracking results and pushing myself. aim = 15% bf, 15k trail run in may- spend quality time with family that will be visiting this year- invest time spent with Jesus every day- learn how to track with my dog- time manage more effectively, get to bed on time!!- spend more time investing in others rather than being overly self focused- enjoy doing activities i love outside as much as possible10 year Goals- i continue with workouts and tracking results. i’m fitter/in better shape than each previous yr and have completed new fitness challenges/activities- we own a house in a place we love with a few acres and use it to be hospitable to others- we have another rhodesian ridgeback pup- we have kids- we own some chickens and goats- our lifestyle is real, balanced, healthy and outdoors orientated, not dictated by media garbage/celebrity culture. we are grateful and content with what we have

I will be 52 next month and my goal for 2010 is to remain strong, fit and healthy. I work out regularly and eat clean.My 10 year goal is to continue working on my strength, flexibility, endurance, physical and mental fitness!Thanks for your blog and podcast interviews, Tom!Debby

Goals for 2010 for Tracey T AdamsI just turned 52. I recently injured my knee. My main fitness goal this year is to regain strength and health in my knee and be able to have full mobility of use by the end of the year. (As a side note, I also want to increase the lean muscle in my legs. I want them to be as defined as my arms and back!)I intend to achieve this with super nutrition, mini-tramp and light weight therapy. I will have reached my goal when I can hike my four mile course with no discomfort and do all of my leg weights that I was doing before injury with no discomfort.My ten year fitness goal is to be healthier and stronger and have greater endurance than I do right now so that I can stay ahead, (not just keep up with them), of my grandkids. I intend to be vital and healthy until the day I take my last breath. Healthly living is my lifestyle!

Tyler McDonald’s 2010 Goals• Attain a weight of 185 lbs and 8% body fat by end of year• Never miss a workout• Eat a healthy, balanced meal every meal• Wake up by 8:00 AM everyday• Become more confident• Maintain my 4.0 in collegeGoals for the decade• Continue to workout• Continue to eat well• Continue to live a healthy life• Meet the girl of my dreams• Have a family• Have a great job• Don’t belittle anyone• Live life to the fullest• Help others become better people

1 year goals- get back to my pre-baby body (i have a 7 yo, 3 yo and 2 yo)- ideally get back to my 20 year old body (that worked out alot)- take on higher level responsibilities at work- have enough energy and flexibility to take care of my kids and husband without tiring — and not need an assistant in her 20s to help me- have a body that fits in pretty girly clothes- arrange dance lessons for me and my husband10 year goals- continue to improve on my 1 year goals- bring up 3 lovely daughters- care for my immediate and extended family in best way i can(i will need to be fit and energetic for that!!)- be successful at work (energy and stamina will certainly help here too!)

2010 goal: Simply to be in better shape by age 40 than I have been through my entire 30sLong term:Change my mind and my attitude so that I’m not going through a rollercoaster of weights, fitness levels and eating habits. It absolutely daunting to thing of even starting the process…

2010 Goals:-win a figure competition-spend more me time-meditate regularlyGoals for the decade:-have a family-travel to 5 countries I’ve never been to-maintain 15% bodyfat or lower-own a house

For 2010 I will achieve my new goal weight of 132 pounds and body fat level of 18%. I will also work my way back to my HIIT weight training program that I let slide to become a spinning instructor 1-1/2 years ago. For the next 10, I would like to re-evaluate my goal weight and body fat percentage and not only continue my weight training and yoga, but have my house rehab finished so that my meditation room and exercise spaces are finished and well into regular use.

I am so close to my all time weight loss and health goals, that I’m very excited about the following year.My one year goal is to drop the last bit of fat that I’ve been working on getting rid of for the past 7years. I started at over 220 pounds and I’m now 148 with hopes to see 130 and a healthy BMI and body fat percentage.In ten years I plan to be comfortably switched over to a new career (from teaching to nursing) and continuing to enjoy success playing the sport that is my passion…tennis.

1 year goals:Lose 100 poundsExercise 6 days a weekEat healthy, lose the junk10 year goals:Have enough credits to sit for the CPA examHave my CPA licenseTravel to Scotland

All of my goals for the new year and the next 10 years, Stated in the present tense of course just as anyone who has read burn the fat feed the muscle should do!10 Year Goals!I am so happy and thankful now that my body fat is in the single digits. I am now less then 10% Body Fat and I look greatI am less then 175 lbs.I now wear a size 32 pantsI go to the beach and pull my shirt off and the girls and guys all look at the buff dude that just came down to the beach.I can see my abs clearly definedI take yearly vacations with my sexy wife to tropical locations to show off my body.I got rid of my flabby man boobs and have a defined and chiseled body builder like chest, shoulders and arms.I am living a long happy life watching my kids grow up and go to college, get married and have kids and I am playing with my grandkids and watching them grow up.12 Month Goals!I look great in my tuxedo at my wedding on August 14th 2010.I surprised everyone that has not seen me all year at the Christmas events in 2011.I started 2011 looking better then I ever have in my life.I am buying all new clothes to show off my new, lean bodyThree Month Goals!I have lost 6% of my body fat and/or 24 pounds.I have increased my cardio running time to 60 min.I have increased my cardio distance by half again as much in 30 min.I have doubled my current workout weights.Weekly Goals!I lost 2 pounds this weekI always record weekly body fat percentagesI always record weekly weightI always review my weekly food logI always record my weekly body measurementsDaily Goals!I have stuck to my daily food planI got 8 hours of sleepI stuck to my workout scheduleI made time for myselfI drank one gallon of waterI ready my daily goals at least three times a dayI am now leaner then I was 30 minutes agoI eat six, moderately sized meals every day

My Goals are to do resistance exercise 3x/wk, cardio 2-3x week and strive to eat clean and lean, 6/days a week, and no rules on the seventh. I plan and strive to maintain bf below 10% while enjoying myself in the process.Work to be as creative with work as I am capable, and NOT procrastinate.Give whenever I can, and share my gifts with others whenever I can.10 year goal is to work physically to always look and feel my best, and work mentally to enjoy life, and give 100%.

I am currently at 25% body fat.My immediate goal by the next 9 weeks are to-get to 19% body fat-Strict adherence to a nutritious diet-Exercise daily-reduce stress significantlyMy long tern goals are-get to 12% body fat and maintain it-maintain good nutrition-continue daily exercise for life

Ray Schiel’s Goals2010 – 10% body fat , weight isn’t as important as look but mostly, feel.Cardio – 5-6 x’s per week til goal is achieved, then reduce to 3x’s per week.Weight Training – Upper body – Mon / Thu, Lower Body – Tues / FriNutrtion – cook more! lean proteins, educate self more on carbsDECADE GOAL – Become a registered nurse, work in the medical field as an RN and RN instructor

Goals for 2010:–Change the way I eat. Instead of eating large meals, eat smaller meals.–Buy organic veggies, or better yet, grow my own veggies. Have done this in the past with so-so success.–Get my weight down to 160 lbs.–Practice yoga more regularly. At present, my chiropractor has vetoed yoga until I get piriformis syndrome resolved.Goals for the next decade:–Pay off credit card debts.–Move to a slightly larger home than the one we have now.–Start walking program so I can walk a 5K. (I’m handicapped and have balance impairment, so running is out.)–Buy a couple of houses to fix up and rent (depending on how economy and mortgage situation settles down in future).–Look into a franchising business with my husband.

I have been living the lifestyle of a bodybuilder since 2005 when I took it upon myself to train for my first show, which wasn’t until 2007, but I didn’t want to compete, I wanted to win, and I did! For the last 5 years I have been coasting along by the descent recognition and success I received from one small win at my first show. I have so much discipline and have already vowed to live the healthiest life possible but I want more, and I know I have not reached my full potential. I feel like I have wasted a lot of time waiting for things to happen rather than going full speed ahead in order to reach my goals. I know I have not given my all the last couple years because I was feeling burned out and let down by some scam artists trying to waste my time! I have decided to let go of my losses and stop feeling sorry for myself when I know I have so much to offer. I cannot let other peoples’ unhappiness and dirty antics ( sorry that phrase made me laugh) bring me down because 2010 and beyond will be my time to shine! I am finally getting my ACSM personal training certification and I will return to school to finish my bachelor’s degree in health ecology. I will gain substantial respect and success in my career as a personal trainer and share my passion of fitness and health with the world. I will continue to expand my knowledge by also obtaining my MSc in Exercise Science and obtain advanced certifications from ACSM and/or other reputable organizations.I have also made a promise to do the Portland Marathon on 10-10-10. I want to be more well rounded in my fitness endeavors so I am branching out from bodybuilding specific training to include other areas such as distance running and endurance work, flexibility training, more plyometric and power work and I will still maintain my strength training. I want to be well versed in many areas instead of being one dimensional. I have found that the best way way to learn something is to apply it in real life rather than going by the book.I am a self proclaimed foodie and I have dreams of traveling and learning about the food and culture of every corner of the world. This goal will continue for a lifetime but I hope to begin within the next 10 years. I want to help spread the message of health and fitness to all and I hope my knowledge and studies will help me gain a position in which I can reach out to everyone!I already live the life and now I just need the means to show my passion to the world and help others reach their life goals as well!

One Year Goal:Currently going through a divorce. My goal is to make myself believe that I am not a loser and that I am valued and that I am worthy of being loved. I will get to know myself this year, what I want and what my belief system is. I have lost 20 lbs so far. I have started running this year and joined soccer. My goal is to take soccer courses to improve my game and be a great player. I am also going to join Lacrosse this year. I will be at 15% body fat by the end of this year and have muscle mass.10 year long term goal: Life is very short and I intend to have a whole new outlook on it. I am going to NOT care what other people think about my decisions and have faith in myself that I am capable of making good decisions. I am going to enter at least 2 – 5k runs per year and do one Try-athalon. I will be a great mom and friend. i will stand up for myself and get a backbone. I will change my whole self image mentally. I will eat healthy and get the body i have always wanted. I want my body level fat to be at 15% or less for the next 10 years.

My goals –lose next 20 pound in 6 months, increase muscle mass by 4-5 pounds while doing that.-walk every day (the dog has promised to help)- eat lower on the food chain and eat local-share my extra energy that I have now by volunteering with our local canyoneers- walk again for those who can’t – MS walk and MD walkThanks for the chance to think!

1 year goal: get back to body fat % below 15. Strengthen core muscles.10 year goals: Be able to run a 5K. Mountain bike in the mountains. Downhill ski. Debt free. Play the guitar well.

Hello! Thanks for the opportunity to win a book and share my goals. Writing my goals down of course is part of the process and I am glad to so. So, here it goes:-Cut out sugary sweets-Not let a free day or free meal turn into a free weekend or free week!-Get it in my head that there are so many good foods that taste great!-Exercise regularlyI don’t want to focus on losing weight, although I need to lose 60lbs. I am sure I can lose around one pound per week with a proper diet and and some exercise.I look forward to getting your new book and practicing your methods and principles.Thanks for looking out for those of us who haven’t been looking out for ourselves!

I have been living the lifestyle of a bodybuilder since 2005 when I took it upon myself to train for my first show, which wasn’t until 2007, but I didn’t want to compete, I wanted to win, and I did! For the last 5 years I have been coasting along by the descent recognition and success I received from one small win at my first show. I have so much discipline and have already vowed to live the healthiest life possible but I want more, and I know I have not reached my full potential. I feel like I have wasted a lot of time waiting for things to happen rather than going full speed ahead in order to reach my goals. I know I have not given my all the last couple years because I was feeling burned out and let down by some scam artists trying to waste my time! I have decided to let go of my losses and stop feeling sorry for myself when I know I have so much to offer. I cannot let other peoples’ unhappiness and dirty antics ( sorry that phrase made me laugh) bring me down because 2010 and beyond will be my time to shine! I am finally getting my ACSM personal training certification and I will return to school to finish my bachelor’s degree in health ecology. I will gain substantial respect and success in my career as a personal trainer and share my passion of fitness and health with the world. I will continue to expand my knowledge by also obtaining my MSc in Exercise Science and obtain advanced certifications from ACSM and/or other reputable organizations.I have also made a promise to do the Portland Marathon on 10-10-10. I want to be more well rounded in my fitness endeavors so I am branching out from bodybuilding specific training to include other areas such as distance running and endurance work, flexibility training, more plyometric and power work and I will still maintain my strength training. I want to be well versed in many areas instead of being one dimensional. I have found that the best way way to learn something is to apply it in real life rather than going by the book.I am a self proclaimed foodie and I have dreams of traveling and learning about the food and culture of every corner of the world. This goal will continue for a lifetime but I hope to begin within the next 10 years. I want to help spread the message of health and fitness to all and I hope my knowledge and studies will help me gain a position in which I can reach out to everyone!I already live the life and now I just need the means to show my passion to the world and help others reach their life goals as well!

Marie MillerMy goal for this year is to reclaim who I really am, and this includes my body. I believe that with work and focus and determination, I can do this within a year.My long term goal for the next years will be to maintain all of who I am………this includes work, hobby, and body. I’m 50 yrs. old now, and I want to be able to enjoy life to the fullest!

1 Year: Finish the transformation I started on August 11, 2008 when I weighed 297 pounds. I now weigh 161 pounds, but I have about 10 more pounds of fat to burn.10 year: I will be 62 years old then, but I will have a body composition that would make a 30 year old jealous.

My long- term goals are to maintain a healthy bodyfat and exercise daily and live a long healthy active life!!

I will continue to work out 5 days a week. I am a teacher so I get up at 4:40 every morning and run at least 4 miles a day. I have a 7 mile route I like to run on the weekends.I will eat healthier and cleaner and cut out the sugar.When I run a 10k in February, my goal is to improve my time by at least 5 minutes. Last year I ran it in 57 min.I am organizing a 5k fun run in my community to increase awareness of CASA. My goal is to help foster kids and promote health at the same time!And of course my goal is to tell as many people as I can about Tom Venuto and his wonderful books!

Goals for 2010:- Lose around 30 kilos (66 pounds) ready for my 40th next year and to be prepared to keep up with my daughter as she learns to walk & run.- Complete the writing of at least 4 music tracks, aiming for an album.- Read more !Goals for the Decade:- Keep the fat burning going until I reach my body’s correct levels…. AND STAY THERE !- Bring up my daughter as best I can, knowing healthy eating and exercise from the start.- Become a successful part-time musician.- Begin a freelance photography business.

1 year goals. Most important is to Improve my health. Am so scared I have cancer (they have found a 2 inch lump) and hope all the tests are negative and I can focus on eating right and exercising my way to better health. That I can stay strong and heal if my worst fears are realized. Get a innercircle membership. Would totally love to train harder and smarter and be with the people I can relate to. Move to the beach. I need the deep feelings of peace it brings.10 year goals. To be happy healthy and alive in every sense of the word.

1. Start eating healthy foods2. Cut the sugar and trans fats3. Figure out my BMI and do the figures for fat and weight loss4. Excercize with no exceptions!5. Become a healthier person and inspire others the way Muhammad Ali has inspired me since i was a child.

My goal for the new year is to get back into even better shape than I had before a major injury which sidelined me for over two years.I want to break all the bad habits of sitting around and doing nothing for so long. It will be hard, but I have found great inspiration and material to get me started in Tom’s books. I look forward to a great new year and a body of which I can be proud.90 day goal:- Consistently get off my butt and workout!1 year goal:- Get to and maintain 10% body fat or leaner- Eat as clean as possible- Enter and complete a 20k bike- Make a 3-year and 10-year goal listAND MOST IMPORTANTLY…- Enjoy being healthier and happier!!!!

One Year Goal:Help my brother, who is currently undergoing radiation treatment for Lymphoma at Brigham and Woman’s/Dana Faber Cancer Institute get in shape for the 2010 PanMass Challenge and develop an infectiously positive outlook on life! He needs to eat right (muscles are first made in the kitchen) and get strong with weight training and a combination of swimming and cycling.Ten Year Goal:Both of us living vibrantly in our mid- 60′s and in the best shape of our lives, while continuing to raise money for the DFCI/Jimmy Fund!

I have had body image issues my entire life. I say, no more negativity for me!!My one year goal is to lose 98 pounds.For the next ten years I want to:1. Complete my degree;2. Exercise five days a week;3. Contribute my time and energy to changing another person’s life;4. Buy a house in Hawaii;5. Write and publish a book about my faith;6. Become debt free;7. Love with sincerity every single day (even those who seem unlovable);8. Pass the bar exam;9. Take a cruise in the Virgin Islands; and10. Comit myself to laughter!Lenita

WEll, My one year goal is to lose 60 lbs. (I’ve already lost 11).increase my muscle mass/definition as my weight decreases.Increase my volunteer hours, because I beleive that what you give you get back. My marriage is great, my family is great, and so i want to keep on doing what I’m doing in those areas.My 10 year goals: Still maintain that 60 lb weight loss, still be in love with my husband, have both children graduate from college and working/living on their own. travel the world.work at doing something nice for someone everyday.

I did read that blog on planning for the decade, and it spurred me towards writing down my own goals for the year and for the upcoming future. I am 43 yeas old, and 10 years ago I was in pain (because of back problems) and overweight. I saw only a future filled with decreasing mobility and increasing weight. At age 40 I had a baby… and I decided that I wanted to have fun with my baby! So I lost 35 lbs and started weight training. I have learned more and more over the past 3 years, and the person I was will never be the person i am again!2010 goals:Lose that final 15 lbs.squat my bodyweight.deadlift 200 lbs.complete 10 pushups all the way down.decade goals:Maintain 140-150 lb bodyweightcontinue to stay active and on my feet!increase my squat and Dead lift every year!At age 53 – be able to complete 20 pushups and 10 pull ups!NEVER say “I wish I had…”

My goal this year is to obtain a LBM 0f 15% BF!- follow my daily workout plans- plan meals, keep my daily diary updated (meals/workouts)- motivate my teenage daughter to eat clean and exercise!- stay fit Spiritually/Mentally and Physically as I burn fat bystudying God’s word!- stay focused on leading students (Soldier and Marines) andsetting a good example, even though I am a middle-agedinstructor - enjoy the outdoors regardless of weather, fresh air is alwaysGOODTEN year GOALS:- Complete my second Master’s Program- Become a college adjunct professor in Public Speaking tomotivate young students to focus on eating clean and stayingactive, regardless of age.My parents both had ailments that I do not want affecting my life. It is important for me to stay active, eat clean and live as long as possible to continue to touch people’s lives. The information you have provided through the BFFM program has greatly enhanced my workouts and eating plans. So many misunderstanding and myths confuse even service members about supplements, starvation mode and what keeps them from burning fat.I do my best to pass your information to as many people as possible. Thank you Tom Venuto for educating me and inspiring me to get back on track!!! STAND STRONG IN THE LORD AND THE POWER OF HIS MIGHT (EPHESIANS 6:10)

My 2010, one year goals:–Get to my goal weight and 5% body fat and keep it there.–Help my family gather together on a regular basis–Meditate regularly–Practice Qigong everyday–Write my book and get it published–Paint and donate oil paintings for the Food Bank Charity Auction– Finally get fluent in Spanish–Tutor another library literacy studentMy 2010-2019, ten year and lifetime goals:–Keep my target weight and body fat % steady–Do something positive for my health everyday–Maintain regular family contact–Volunteer–Sell my art in public galleries

Compete in Figure Competition and receive my pro card – before my AARP card!Follow the four agreements:1) Speak impeccably with your word2) Don’t take things personally3) Don’t make assumptions4) Always do your best

One year goal:Reduce body fat by 3%. I need to do this to see more definition, particularly in the midsection!!Ten year goal:I’ll be over 40 in ten years, and I plan on still looking like I’m ten+ years younger. I will achieve this by maintaining a healthy diet, quality exercise, good sleep and using sunscreen.

I’d love a copy of the book, but technically not for myself. I’ve done great following Burn the Fat, Feed the Muscle but my folks need a lot of help. They tend to read any books I might read (though they’re not the ebook type), and I hope this one will motivate them to do something about their health.

TomMy enitre life has been about setting goals, reaching them or not and resetting them regularly. In 2010, I will turn 50 years old. I am a professional, a wife and mother of 3 children, 20, 18 & 7. I just found your first book last year, but using it was able to reshape and meet some weight goals. At 4’10″ I can maintain my weight, though loosing another 5 or 10 pounds would help, but increase muscle and strength. I am an avid road cyclist and have a century on this years’ goal list. I found your prgram to be very effective to get me and my husband where need to be. I would like to gt my body fat down to 15% and I would like to help my husband achieve similar goals as well. We need to be healthy for ourselves and children.In the next ten years, we have 2 children to get through college. I want to continue to be healthy, keep my weight and body composition in check, especially through the changing phase of my life, ride several more centuries, long distance charity rides, perhaps event a cross country ride. Most importantly, I want to be an stay healthy for my family, especially the little guy in our house.I am sure a copy of your newest book, along with BFFM, will help me achieve my goals for my family and me. Thanks for the opportunity to share these thoughts with you and for sponsoring this contest with the opportunity to think and write…what an effective tool, just like the daily food and excercise log I keep!

My goals for 2010 are to lose 30 lbs by the time I go to Europe this spring (approx 100 days from now). Once I’m down around that mark my secondary goals will be to pack on as much muscle as I can while working around chronic knee problems.My ultimate goal – by Halloween to be confident enough in how I look to go to Vegas and wear a costume to the clubs mostly bare-chested.

Goals for 2010Get back my pre-pregnancy body, scratch that – get a better body than I had pre-pregnancy.Continue breastfeeding for 1 year (4 months down!)Save enough $ so I can take a leave of absence from work and stay at home with my beautiful baby boy.Start working on having another beautiful baby…I started late!Goals for DecadeBe a good mom.Raise my family to enjoy a healthy lifestyle – no fast food!! Making exercise fun for all.Eat dinner together as a family every night.Quit my job and open my own business. Although my job right now is pretty cool.Travel more, worry less.

My name is Joanne Mullins. I’m currently 5’4″, 129.5 lbs with 24% bf.My 2010 Goals:*Drop to 125 lbs with 18% bf*Finish writing my book about how I’m winning the battle against rheumatoid arthritis through the exercise & eating habits I’ve learned*Maintain in remission from my rheumatoid arthritisMy Goals within 10 years:*Maintain in remission from my rheumatoid arthritis*Maintain 125 lbs with 18% bf*Raise funds for rheumatoid arthritis patients*Increase children’s awareness with fun exercises & eating well*Empower other people’s lives by showing them how they can also maintain their arthritis

I would love to win this book because I’ve been following your blog for years. I really need some help and guidance and I think that your book would really help me in my weight loss. I have to lose over 60 pounds, the heaviest I’ve been in years and I could really use the help. Thank you Tom for everything!

My goals are always the same at the start of each year. In 2005 I lost 40lbs of fat and I have kept it off and maintained my muscle but I have another 40lbs to lose and, as I will be celebrating my 40th birthday in October, this year is the year I intend to finish the job. My 10 year goal (and beyond) is to maintain my new fit body. My main motivations are health and to build my confidence. I am not a bodybuilder – just a busy, middle-aged, woman -so I would like to find out more about diet and exercise that will produce the results I am looking for in the real world.

2010 GoalsTo achieve below 10% body fat and maintain it through out the decade.Expand my businessGrow my familySpend Less and Save moreEat healthierDecade goalsLearn SpanishLearn to play the pianoTravel MoreSpend more time with Friends

I have so many goals for this year!! I am competing in a Scottish Highland Games in Feb. and a powerlifting comp in March. I am going to take these two events and see what I can do then set end of the year goals accordingly. My ten year and life goal would be to live a long, healthy, productive life. I really want to inspire the rest of my family to adopt the healthy lifestyle so they to can live long, healthy lifes.

I’ll be 49 this year, but because of BFFM my Real Age is 41 (www.realage.com). My goals for this year are not only to continue and improve upon my own strength, conditioning and martial arts training, but to also help my friends, family, coworkers – and anyone else who will let me – achieve their fitness goals too. Your books and website have helped me immensely and I’m psyched to be able to pass it on to others. Thanks Tom!

It has to be time to try again. I used Tom’s original ebook to great advantage several years back going from 250lbs to 172lbs in about a year. Unfortunately, an injury and nerve-damaging surgery to one of my arms threw me into a downward (or is that upward) spiral of weight gain – all the way back to 240lbs! It’s time to start over…Goals for 2010:- start watching what I’m eating! It’s amazing how bad foods slowly creep in when you aren’t watching and suddenly chocolate has become one of the major food groups!- start using all of that fancy, expensive equipment that my wife is threatening to sell! Well, not really fancy, but definitely functional. Once the layer of dust is off, I should be able to start up nice and slow. The doc’s gave me the OK to start working the arm since I’ve been losing muscle mass in it due to the nerve damage.- Write down a one-line positive goal statement that will take me through a 2 or 3 month period, keep it with me, read it several times a day, and update it on a regular basis. I think stopping this was the start of my decline after the injury. Depression does strange things to a man.10 Year Goals:- 172lbs was a great weight for me. I didn’t have ripped abs, but I was in 32″ pants, felt good and had some nice definition in my arms.- Maintenance and focus! I’ve got to keep my mind on who I am and what I can accomplish. I’m not getting any younger, and my kids are getting older.- Keep my eye on the prize! That little index card with the short term goal on it can be replaced by an app for the phone. No matter how I do it, I need to NOT drop that habit again. I still think that was the start of my slide back.- Retire healthy and in shape. I have another 7 years until I finish my career with an early retirement at 55. That’s always been the plan, but for the last few years, my health has not been a factor in that plan. Now it is!Since the depression issue came under control, I have been thinking more and more about getting back into eating better and living life as I had been during the couple of “lean years” I had. I started with Tom in my early 40′s, and now I plan to start again in my late 40′s. With or without the hard cover book, I still have the trusty ebook to fall back on for some invaluable advice.

My goals for 2010 are:Get healthyMaintain a healthy weightConvince my husband he has the same goalsPublish my first novelMy ten year goals are:Stay healthyEnjoy retirement with my healthy husbandAs a famous writer be writing my 100 novel

I’ve been in Law Enforcement for 15 years and currently am working in Iraq. Physical and Mental Fitness is a life style in my profession and nothing has been more effective for me than BTFFTM…I am currently 210 lbs2010 Goals:185 lbs….13 % Body Fat- achieve & maintainHelp my wife achieve her Fitness goals through BTFFTMMy wife children & I stay active at our Athletic ClubContinue to protect my communityget my Scuba diving licensePay my many blessings forward10 Year Goal:maintain 185 lbs and 13% Body Fatbe a role model to my children for a happy & healthy lifestyle- mentally, physically and spirituallyKeep an active lifestyle with my wifeScuba dive all over the worldBe a great Husband and Father

At 51 1/2 years young and slightly menopausal (!), here are my 2010 goals:1) reduce body fat percentage to 20% from 26%2) make fitness part of health, and not the other way around3) inspire my 2 sisters to do the same!2020 goals!) continue learning about fitness and healthy lifestyles2) continue to workout and eat clean3) live a wonderful life!Thanks, Tom!

2010 goalon 1 July 2010 I am 56 kgs with 17 % body fat, and looking great in my gym gear because it’s winter and too darned cold for a bikini. at 31 dec My children and I have participated in 3 wholefood cooking classes, and I am now 10% body fat and looking amazing in my bikini.My sept 2020 year goal is to complete the Canadian Death Race!!! I am super fit, super lean and fabulous at 46

My goals are to gain 20 pounds of lean muscle and lose 10 pounds of fat, all within 6-12 months (I am in my first year of weight training). My wife goals is to lose 10 pounds of fat and get better health throgh proper traingin annd nutrition.The goal for 10 years is to maintain myself and my wife in a healthy form and enjoy life to its maxim (if you are healthy you can). Also to teach my children to have a healty lifestyle.This giveaway book will be given as a gift to a good friend of mine. He needs it.I believe that I bought all your books (PDF and paperback as applicable). I have not finished them all as I only became aware of your books only a couple of months ago. I must say I am impressed with the extensive information provided in a way easy to read and understand. Moreover, it tackles the fat loss from all relevant angles including the motivation to stay on the program.The most impressive is that you do not forget about your customers as you still provide them with bonuses long after your customers have purchased the books.Keep up the good work.

1 year goals-25 Pull ups200 Squatsrun a 5Keat clean dailystay in calorie rangedecrease body fat percentagework out at least 6 days a weekread new book about exercise/nutrition monthlycontinuing education nutrition/exercise class or 2work on new goal list continually10 year goals-to work on long term goals….they scare me. I will have the vision/foresight to imagine and write down long term goals.

GOALS 2010 AND BEYONDOverall1-Appreciate and live life for the brief moment that it is. Live without regret.2- STOP SAYING I WILL START TOMORROW, I WILL START TOMORROW, I WILL DO THAT WHEN THIS HAPPENS OR THAT HAPPENS—LIVE NOW.3- To continue to be as happy (or happier) today as I am, all knowing it is all up to me. It is a choice.One YearWeight1-Do it once and for all. eliminate excuses.How: 1- Plan your meals THE DAY BEFORE2- Log EVERYTHING you eat.3- Exercise 6-7 days (instead of picking and choosingbetween 4-5 days even if it is just a brief stroll.4-Don’t think that one mistake on the diet is disaster, get right back on track. Accept that you are human and stop being sooooo hard on yourself.10 YearsLook at at the other 9 and be able to say “Hell yeah” I did that.Have achieved my weight loss goals 9 yrs ago and have maintained them with hard work and eating well.Have married himAble to semi retireHave started a small business (that I love) in addition to myexisting careerLook forward to then 10 next ten with even more zeal and excitement b/c I accomplished my goals from 2010-2020!!!!

For this decade, and every single one after it My goal is to”Live long and prosper”

For 2010 – lose the gut and flab that is starting to take it’s toll on me. My father died when I was 28 to a massive coronary. He was 51 years old. We all know abdominal fat can kill you. I turn 40 this year and I don’t want to follow in his footsteps on this one. I don’t need to be ripped, just healthy and if possible, lean.2010 and beyond – Live to a vibrant and healthy 100. That’s a lot of time to spend with the ones I love and make a difference in this world.Personal goals – advance in my learning in Target Focus Training. Draw more portraits, watch less TV, learn to play my guitar, give God His due, which is all of me, and to be a better husband and father.

goals for 2010:Get down or under 15% bodyfatPay off over 90% of credit card debtGoals for 2010-2019:1) Continue to have less than 10% debt:credit ratio2) Get below 10% body fat with abs showing at some point3) Find that easy to maintain level of fitness no higher than 17% bodyfat and never go above that point

My 1 year goals:attain 16% body fat and stay there forever!continue working out/ cardio 5-6 times a week.spend more time playing with my kids….daily time in prayer and reading my Bible10 year goals:be living completely debt free!maybe aquiring a personal trainer certification.Helping other women achieve success with their health!enjoying being 45 with 14-16% bodyfat!!!!

If there is one thing that I have learned this year is the importance of making AND WRITING DOWN goals. I used to make goals, but I never wrote them down or posted them where I would see them regularly or where others could help keep me accountable to them. Needless to say, although I did accomplish some things that I had hoped for, I didn’t achieve nearly the levels I believe I could have if those goals had been posted. For some stupid reason, I thought I had things figured out well enough that I didn’t need to post that kind of thing…writing down goals was for the undedicated or those with a lack of will power. I WAS SO WRONG! I have made so many gains this year that I probably would never have done, simply because I wrote down my goals.My goals for 2010 include goals for my health and fitness as well as other areas of my life:–EAT CLEAN! Get away from the processed foods as much as possible. Get the whole eating “thing” figured out so that my nutrition can work together with my exercise to help me reach fitness goals. Also, be an example to my children of how to eat healthy, and enjoy it.–Get my body fat percentage to 18%. This is sort of a starting point. I want to get it lower than this, but I’m not sure how far I can go in a year…I’m not sure what a realistic goal is in this area, so this is my starting point.–Complete two college courses before April and renew my teaching certificate.–Gain my Personal Training Certification. I love this thing called “fitness” and I want to share this with others…I guess you could say it is an obsession.–Run a half marathon.My 10 year goals are perhaps more open ended. I guess that long of a timeline is more difficult for me to expand into. I guess that my two main goals would be:–Get into the fitness profession. I want to work with youth and sports teams primarily…possibly as a coach, or trainer. This might be in a school setting or through a gym, but I truly feel the need to make a positive impact in the health and fitness of our youth.–Compete in a figure competition. This will take a lot of work, but I think that having a goal such as this will force me to stay on point with my eating and exercise programs perhaps more than just saying “I want to maintain the changes I’ve made.”I have other goals such as helping my own children finish school and being a role model for them so that when they are on their own (which really won’t be all that far from now) they make halthy choices in their own lives, but I guess as a mother, these are sort of “givens”. I believe that Long Term goals are perhaps more open to interpretation, depending on the situations we find ourselves in. Keeping these broad, long term goals will help guide my choices of shorter term goals in the future.

Elizabeth Miklus GoalsTAKE CARE OF ME! Spent too many years taking a care ofothers & it has cost me dearly but it didbring me joy. (Long story)a. Be consistent with my health care & check upsb. Continue to work out hard & happy with my trainerc. Continue to get educated in nutritiond. Reduce body fat to approx. 25% & get down to goalweight of 170d. Be proud of the changes I’ve already made(down 60 lbs & got a career I love) and celebrate thesuccesses to come.e. Do 1 good deed a day that helps somebody else butdo it so no one notices.LONG TERM GOALS:a. Stay as young feeling as possible by staying FIT,healthy and happy ( I run, ski, ride my ownmotorcycle, bodyboard, bike, etc.)b. Drag along all willing participants who need a bit ofencouragement to live well! It helps me to live well toencourage/support others.c. If & when I get tired of this awesome job I have, mynext career goal is to be a fitness professionald. Most of all my goal is to Live well, love well and enjoythis ride called LIFE for as long as the good Lord allows!

Conquer my depression.My goal is to get my workouts back on track and get my personal training certification.Lose 10 lbs.Get my body fat down to 12-10%to have a lean, cut body.Not spend another summer in jeans and wear my shorts.

Goals for 2010:1 – Lose 50 lbs of fat (one lb for each week)2 – Comfortably wear trousers with 36 in waist3 – Complete a 5K run4 – Minimum 30 minutes of activity at least 6 days a week5 – Learn to eat clean and plan my meals a week in advance6 – Spend a minimum of 15 min/day in spiritual meditation/prayer7 – Spend a minimum of 2 hours a week in face-to-face conversation time with my SO8 – Take one day at a time and live with a constant attitude of gratefulness and forgiveness10-Year Goals:1 – Attain and maintain my ideal weight at 15% BF or less2 – Learn one new sport/activity a year (golf, rowing, bowling, tennis, etc)3 – Complete my pilots training and get my private pilot’s license4 – Take at least one long, relaxing vacation each year to a place I’ve never been5 – Become the kind of person that people enjoy being around because I lift them up and encourage them and help them to be their best6 – Grow from being a ‘good’ partner to a ‘great’ one7 – Continue to improve mentally, emotionally, spiritually and physically every year I live8 – Conduct myself every day in such a way that I have no regrets

I’m turning 50 this year in May – I’m carrying 10kg more than I should be and I have been procrastinating about losing it for the last 5 years. My vitals are all good but at 115kg – I’m a big guy and know I need to just pull it back a little (I have a real fear of developing diabetes). I don’t drink alcohol or smoke (which I have always used as my excuse not to have to try too hard to lose the weight). So – I want to lose the 10kg BEFORE my 50th birthday in May. Here’s the plan …Next 4 months:I am committed to eating 6 small meals per day – with an equal balance of fat, carbo and protein.I hate gyms – they never work for me – so I am walking 5kms a day at a steady clip and doing basic weights on my living room floor for simple muscle tone.My 2 year goal is to be fit enough to walk the magnificent Milford and Routeburn Tracks, Fiordland National Park, New Zealand. Something I have always wanted to do after watching a documentary and being blown away by the breathtaking scenery.My 10 year goal is to be able to maintain my 50th birthday weight for the next ten years.Thanks, Tom!

One Year GoalsGet to my 50th birthday in September leaner, fitter and fabulous!Lose 20 pounds “fat”, gain 10 pounds muscle.Find my true passion, through more “me” time.Travel to Australia and go camping many weekends this summer.Ten Year GoalsMaintain my lean, fit and fabulous profile.Recorded many great adventurous memories with my husband, family and friends.

2010 (1) Year Goals for Diana Osmondson:- Continue to follow the SCD for the rest of the year to fully recover from colitis (with no drugs) & avoid relapse- Work back up to my full workout routine (to where I was before I got sick)- advance to an intermediate level weight training program- maintain both healthy diet and exercise at the same time (I’ve done one or the other but never been able to keep up both at the same time)- Celebrate my 50th birthday (8 weeks from now) 12 lbs lighter- be able to do at least one pullup!- get healthy and strong!!!- finish the RFP by April- start the replacement project by July 1st- be such an inspiration that my husband will want to join me in eating healthy and getting fit too!10 year goals:- maintain my goal weight within 5 lbs- continue to workout 6 to 7 days per week (wt training & cardio)- stay in remission & off the col meds- finish my novel & write a sequel- retire from IT- get real estate license- pay off all credit card debt & own 1 house mortgage-free- downsize & buy 1 on the coast & a smaller one in the mtns, splitting time between the mtns & coast- enjoy life as a strong, healthy, happy person!!!!

My goal for 2010 is to make fitness my lifestyle, not just a fad I keep starting and quitting. I want to lose 40 lbs and be below 15% body fat.For the next decade I want to teach my son how important fitness is and will be in his life so he has a strong base to build on when he goes out on his own. I want him to know the things I wish I had known when I turned 22.I want to be healthy and active late into life and be there for my son and his children when that time comes. Both of my parents have high blood pressure and Type II Diabetes. I do not want that for myself or my family so I’m dedicating myself to make that change NOW!!!

2010 Goals-to get back to a normal life, after undergoing backsurgery.-Living in the moment and letting go of my injury and health plagued 2009 thru self meditation and prayer-Achieving my goal of 8% body fat-Eating organically and regaining my faith-Getting my CPT-Starting my RN program-Learning and starting a new hobby10 yr goals-Working for my self.. open a gym and healthcare business-Have a family and kids-Give back by helping others thru charity and church-Continue to grow thru reading, learning and forums.-Look back and smile at my accomplishments

GOALS 2010 AND BEYONDOverall1-Appreciate and live life for the brief moment that it is. Live without regret.2- STOP SAYING I WILL START TOMORROW, I WILL START TOMORROW, I WILL DO THAT WHEN THIS HAPPENS OR THAT HAPPENS—LIVE NOW.3- To continue to be as happy (or happier) today as I am, all knowing it is all up to me. It is a choice.One YearWeight1-Do it once and for all. eliminate excuses.How: 1- Plan your meals THE DAY BEFORE2- Log EVERYTHING you eat.3- Exercise 6-7 days (instead of picking and choosingbetween 4-5 days even if it is just a brief stroll.4-Don’t think that one mistake on the diet is disaster, get right back on track. Accept that you are human and stop being sooooo hard on yourself.10 YearsLook at at the other 9 and be able to say “Hell yeah” I did that.Have achieved my weight loss goals 9 yrs ago and have maintained them with hard work and eating well.Have married himAble to semi retireHave started a small business (that I love) in addition to myexisting careerLook forward to then 10 next ten with even more zeal and excitement b/c I accomplished my goals from 2010-2020!!!!

2010 Goals*use food journal to lose 10lbs, achieve 13% BF, build stronger legs (with no cellulite!) & have defined ripped abs*volenteer in the local community*ride my motorcycle from Canada to South America with my hubby10 Year Goals*maintain super heathly eating habits & continue exercising for a lean strong body*raise funds for special causes*inspire & help others 50+ to get in the best shape of their lives*ride my motorcycle around the world with my hubby

Goals for Gina BonoGoals for 2010:I am a new mother of 6 month triplet girls, they were born on July 10, 2009. I was a very fit person, a runner and lifted weights, ate healthy, etc. I gained 75 during my pregancy and was able to carry my babies full term to 36 weeks.I am very determined to get back in shape. I have been doing my best to work out and eat right but it has taken a lot of sweat and tears and Im still not there. I want to be an inspiration to others that you can get your body back after triplets with hard work and dedication!! My goals are:1. Lose the last 25 pounds of baby fat2. Work out 5 to 6 days a week – both running and weight training3. Need to do ab exercises every other day to try and get my stomach back to normal (need to lose 7 more inches)4. Incorporate yoga to keep myself sane 5. Eat healthy foods, more whole foods and less processed stuffGoals for the decade:In addition to my three babies I am a stepmom to 3 older girls as well. My husband has stage 4 lung cancer and is on disability. He stays home with the babies and gets help from a nanny during the day. My goals for the decade include:1. Be a wonderful mother to my 3 babies and 3 older girls2. Be a strong wife to my husband and support him through his disease3. Raise all my girls to be strong, independent and healthy young woman, serve as a role model to them4. Continue to be healthy and active, eating right and working out5. Be an inspiration to others, know that through my faith and hard work, anything is possible!

I am going to be 48 soon. Immediate goal for this year is to Stay Motivated. Eat more clean and organic. Learn to cook more healthy . And don’t fall off my workout mission. Long term is to stay on a workout Plan forever! Get strong and live long!

2010 GOALS (BODY)1. Achieve 12% body fat (~35 lb fat loss)2. Derive at least 1/2 of my calories from vegetable sources3. Cut caffeine consumption to at most 100 mg per day4. Arrive at a weight-lifting program I can be 100% satisfied with5. Do 500+ calories of cardio at least 4 times per week.2010-2019 GOALS (BODY)1. Achieve and maintain an optimal body fat range (perhaps 8-10%)2. Derive 75-100% of my calories from vegetable sources3. Eliminate all major caffeine sources from diet4. Achieve 99th Percentile in lean mass index and strength5. Do 1000+ calories of cardio at least 6 times per week6. Become as flexible as a gymnast7. Research and discover the lifestyle that minimizes human disease8. Learn how to manage stress to the point where it barely exists9. Make all aspects of my life harmonize with optimal physical health10. Master obtaining and utilizing the best possible information

J.F.D.I is my 2010 motto!Increase lean muscle mass by 2-3 kgs, increase flexibility and core strength.Eliminate toxic people from my life once and for all!Have cellulite free, hard glutesEnjoy daily training with my husbandKayak the harbour once per week, early morningPrepare and keep track of all calories for both me and my manEnjoy the journey and watch our bodies evolve together – weekly weigh insBook Europe trip in August/SeptemberInspire my Sisters even more this year – they are training!Don’t let my mind fool me into stopping when the going gets tough! I can do more than I think!Run the 3.2 k park twice without stopping by AprilVisualise and meditate dailyEnjoy everyday with my family and husband NOWStart equestrian riding again Feb, 1 lesson per week.10 yearsBe healthy, fit and surrounded by those that inspire me!Have a 20 acre working propertySpeak fluent FrenchTravel to a new place every year like my 77 year old girlfriendLove, respect and work my body hard at 45 – enjoy my life at 45.Spend time on our 40 foot Riv (with our cats) we will buy in 2013.Look forward and plan the next 10 years of our journey ahead!Know that health is the biggest asset you will EVER have in life!!

My goals for 2010 and the next decade is to lose 20 inches off of my waist and 70 pounds of fat from my body. I know it is going to be a one day at a time process to lose the inches and weight and a lifetime to keep it off. To live a full and healthy life by improving my diet, exercise and mental attitude.Life is to short and I want to enjoy the 3 beautiful grandsons and if I don’t make these changes the opportunity will be lost.

1 year goals (2010):* form better wellness habits in fitness and nutrition* exercise my mind as well as my body* nurture my personal relationships* support others in their own personal goals10 year goals (2020):* continue the above, plus…* prioritize experiencing life more fully* create a personal environment that reflects my personal values

My 1 year goal is to continue exercising, and eating well. I’d like to see my BF% drop by 5-7% as well. For my birthday this year (October), I’d like to run my first marathon.My goals for the next 10 years are:- to maintain this healthy lifestyle and stay within my ideal body weight, rather than spiking up and having to cut back repeatedly- to complete a triathelon- to climb a mountain the “real” way- to publish an article in a journal or a book- to get my PhD- to live in a different country and soak up their culture- to be proud of the choices that I’ve made

I just love the program, love the people and my wish for the world is to know the program, stay with it and achieve the goal of your life to be healthy and to be beautiful inside an outside.

My goal for 2010 is be accoutable to myself everyday for my eating and exercise habits no excuses, and to continue on a road to excellent health and fitness.My goal for the next decade will be to bring my body fat to 10% and to make exercising a family event. I will be a father soon and I want to pass these good habits onto the little guy/gal right from the beginning so being fit and healthy will be there lifestyle!!

Karen Lemburg’s One Year Goal:By January 20, 2011 I am maintaining my optimum weight of 117 lbs and 15% bodyfat. I eat five meals a day with the proper ratios of protein, carbs & fats. I enjoy every work out and aim to beat my personal best every time. I enjoy being more fit than I’ve ever been before. I am invited to speak to groups who want to become the best they can be. I am teaching them the principles in Burn the Fat, Feed the Muscle and The Bodyfat Solution and am inspiring, motivating and teaching those around me by setting the example.Ten Year Goal:By January 20, 2020 – In my sixtieth year, I am maintaining my optimum weight of 117 lbs and 15% bodyfat and enjoy being energetic and an example of what a person in their sixties can look and feel like. I am speaking to large groups of men and women, motivating them to put the Burn the Fat, Feed the Muscle and The Bodyfat Solution principles in their own lives.Life is getting more and more exciting as I give away what I have learned and daily put into practice.Life is good -VERY good!Thank you Tom!

Goals for 2010:1. Reduce my bodyfat to single figures2. Learn more about nutrition3. Continue running ultramarathons & run my first 100mile race4. Improve my overall fitness/strength with strength training5. Stretch after every workout6. Qualify for the Ultra Trail du Mont Blanc ultramarathon7. By far the most important – help my wife during her current pregnancy and become a father for the 1st time!Goals for the decade:1. Run the Ultra Trail du Mont Blanc2. Run the Badwater ultramarathon3. Pay off all of my debts4. Teach good lifestyle habits to my child, but always trying to make it fun!

My Goals for 2010 are:* read the bible and follow up with the one year bible* Pray and have a closer relationship with Christ my lord and savior* Donate more time to people in need, such as feed the homeless, park and beach clean up etc.* Spend more time with my wife and kids and spend less time with Television, sports program, internet etc.*Lose 1% of bodyfat every week and maintain my current weight until I could see my six pack, I am currently at 18% and weigh 190 lbs*learn basic cooking and preparation habits that will help me achieve my goalMy goals for 2010-2019*Talk to others about my faith and be a good witness for Christ*Lead by example and continue to be a good role model for my family and friends.*Continue to foster kids and nurture them as my own*Maintain my bodyfat between 8% – 9% and lead a healthy lifestyle*After I reach my fitness goal I would like to support one other person to do the same and continue helping othersGod Bless!*

My name is Jennifer Saunders. My 2010 goals for my body and mind are as follows:My body transformation isn’t complete just because I finished the 50 day holiday challenge. In 2010 I will continue my efforts to transform my body and mind. My goal (at 5’3″) is to be 124 lbs with 20% body fat by March 17, 2010. I am a business owner and plan to grow my business this year in 2010. In order to do that I must have a clear and motivated mind. I will exercise everyday during 2010 (whether in the gym or not) to have a healthy mind.I will also be hiring people to help me. It is very hard to give up control of everything as an entrepreneur, but I’ve realized that if I want to grow, I will need help. I will make the mental leap needed so that I can hire help for growth in 2010. I will develop a social campaign for my company and develop new innovative gluten-free products for those on a gluten-free diet.It has bothered me that I’ve been so busy that I’ve not spent enough time with my family. In 2010 I will be making an effort to spend more quality time with family.My Decade Goals:My body remains at the 20% body fat level even after child birth. I have published 3 books that have provided me with additional income. I’ve created a multi-million dollar company, allowing for job creation and economic development. I continue to workout weekly for my body and mind. My social media campaign is successful and has helped thousands of people with Celiac disease and other illnesses.

To get healthy and get my fibromyalgia under control. I can’t always workout due to the fibro but I can learn to eat well. I would love to take the book with me to read on breaks at work.Please pick me..Thanks Tom

I lost 50 pounds using your e-book and I need help to do it again and keep it off this time!1 year goals – re-learn how to eat right and exercise and start losing the pounds. I’d love to see all 50 of those lbs gone by this time next year!10 year goals – continue to eat the proper foods and portions to maintain a healthy weight. Step up on the exercise as the years go on and I can do more and more! Have fun with it and not let food rule my life!

Leigh Montgomery-Williams H&F Goals for 2010- Get to less than 15% BF and maintain it- Run a 3:40 marathon- Complete Anaconda adventure race in DecAnd at the end of it all move overseas and be a snow bunny for a season!Hey Tom,I’ve been reading your stuff and following you for a few months now and I just know that everything you talk about is complete logic. Thanks for all the sound advice and coaching!Cheers, Leigh

My current 3 month goal:Reduce bodyfat from 25% to 12%.Flatten my abdomen.It seems as if I have spent a lifetime trying to lose that last 10 pounds. I have been active all of my adult life, but have not been as disciplined with my eating habits. It has taken me a lifetime to learn what I need to know. Now I am doing what I know. I will be 45 years young in July, 2010. so after giving it some thought,My 10 year goal is:To look and feel as good as I do now. I intend to maintain a high level of fitness and health. I intend to be self-sufficient for as long as I live.

Rose Huegen’s 2010 Goals1. Maintain my 4.0 GPA2. Get promoted at work3. Achieve my goal weight of 140 and 25% body fat4. Develop a healthy lifestyle5. Join more BFFM challenges6. Discover more about who I amRose Huegens goals for the decade:1. Earn my bachelors degree in Accounting2. Pay off my student loans3. Run a marathon4. Maintain my health5. Save for my retirement6. Become financially sound7. Control my diabetes8. Motivate my partner to share in my lifestyle

I’m in my 45th year of life,i have 2 beautiful kids: 1 & 3 yrs oldand am married to their beautiful mum.I have a 25 year short term plan (saw your article re:70yr old Bodybuilder) Along the way continue to play music with my family-guitar & ukelele -but also go and learn how to read & write music so i teach for one of retirement income, learn how to swim properly with the breathing so as a family we can all enjoy our beautiful beaches in New Zealand, train & feed the muscle(I’ll be past burn the fat stage”) using BFFM guidelines, spread the word of BFFM and whatever follows , but most of Inspire my kids to enjoy life,health and to train/work hard & expect success.Winning lottery would be great, but at 70 looking back at all we had achieved we’d feel like we had already WON IT!!!!! Enter phase 2, from 70years onward!!!!

2010 Goals:1. Take my vitamin supplements daily2. Journal each day to keep my mind and body in check3. Work myself back to running after having a baby and hurting my back.Ten Year Goals:1. Continue my career success path2. Be an overall role model to my children3. Have another baby

Goal 2010Is really simple but very difficult for me is just to change. Change my bad eating habits into good ones and start exercising every day. For most people this would be easy but for some mental block I can’t seem to overcome this simple task.Goal for next decade1. Achieve 20% body fat (Note now 72%)2. Start a bookkeeping business (Stop stagnating)3. Compete in a beginner triathalon4. Start really living and enjoying life

Cynthia Lao’s goals for 2010:– No belly fat roll when I’m sitting down.– Achieving above should, I should be 15%’ish BF– Visible back muscles– Defined shoulders– maintain my physical conditioning to run 25km without training– maintain whole foods diet– maintain domestic harmonyGoals for the decade:– Maintain a whole foods diet– maintain BF at 15-17%– maintain physical conditioning to run 25km at any moment– enter a fitness model competition– continue to educate my children on health and nutrition– Ease my family into a whole foods diet– ease my children into endurance sports– maintain domestic harmony

Tom,You always challenge each of us to improve ourselves as a whole (body, mind and soul) and not just put a band aid on our “weight” issue.My 3 month goal is to eat healty, establish and follow my Dreams, lose 20 pounds and strip the fat from the inside and outside of my body.In the process, I will become a great role model to my 3 children and grandson (hard to say at the age of 44). It’s very important for me to be an example to my family and friends, letting them know that ANYTHING they think of, they can ACHIEVE!My 3 year goal is to open a center for young girls to be able to go and hang out and have a place to be safe and comfortable. A place that teaches the importance of eating healthy and exercise for that will boost their self-esteem.My 10 year goal is to have centers for girls across the country. A place that allows these girls from all backgrounds to learn how to eat healthy, exercise, and open up all possibilities to the future.My greatest achievment will be at the end of my life knowing that I have given numerous children an opportunity to become whatever they want, to Dream BIG, to know that each one of them is a special being and that by starting with a healthy foundation of eating and exercise their body will allow them to achieve this.Thanks for considering me and for opening up an opportunity to share my Dream.Nicole

To drop 30lbs in a year & follow the path set by Tom in his books & online blogs.This leads me to my ten year plan which is to lead an active balanced life through training & dietary control to ensure that I’m still around to watch my little girl grow up.That’s all.

I am a 57 years old female. 169cm tall with body weight 57kg. I bought BFFM ebook some years ago. I am now so proud of my physique – yet perfect – and do not care very much of wrinkles on my face. I have stopped using those expensive facial care and makeup products even though some of my friends seem having younger facial skin than me.My 1st goal for 2010 is to keep enjoying my morning workouts. 2nd goal is to reduce body fat to Lillac Skinfold reading 8 and have body weight between 54-55kg.My long term goal is to reduce my body fat to Lillac Skinfold reading 6 and be able to enjoy morning excises no matter how old of me.I can’t believe I’m over 50 years of age. I feel youthful. I believe I have the best years ahead of me

My Goals for this year:1. make a difference to my patients by being the very best nutritional therapist, funtional medicine practitioner, and sports nutrition advisor that i can. continue to take the medical establishment on and convince them of the power of nutrition, functional medicine diagnosis and patient TLC and proper listening2. become more efficient in every way; building on my strengths and learning from my weaknesses in 20093. read more and watch less tv… tv wastes my life!4. get my 2010 vision board completed5. train even smarter; keep my 10% body fat under 15% , gain more lean muscle and feel fit and healthy as well as look it!!6. enjoy my training but add some more challenges into the mix; notably add some competitive sport (specifically tennis) as well as the beat myself up sport (the gym)7. focus my learning on my chosen speciality areas for my work, personal development, and play (photography and jewellry making8. more time for family, husband and friends.9. work on my sleep and rest-trainining-work balance10. listen, feel, breathe and be grateful in the now and let go of feeling like i am never good enough; or holding myself back with anxiety and fear. Dont be afraid to get out there and make a difference by continuing to do the work that i do.and for the nest ten years?well continue the above and take stock year by year of the year behind and the year ahead…… but above all don’t fear change, don’t knock an oppurtunity and live every breath….

My goal for this year is to loose another 10 pounds (I have already lost 20 in the past 3 1/2 months with exercise and watching what I eat.). I would also like to not only loose weight, but to also look trimmer through my midsection. For my 10 year goals, I want to keep my body fit and not have to go through this again. I want to keep up the good eating habits and try to help my family make better eating choices. I also want to find and continue with a medical transcription job–I have already gone to school, now it is finding a job that agrees with me. My biggest goal is to enjoy my family and my life.

One year goals -1 – get down to at least 18% BF2 – participate in the Alberta Cancer Society 200K bike ride to conquer cancer (that should also help with #1!)3 – sell at least 1 piece of art!4 – get my personal business up and at least breaking even by the end of the yearFive year goals -1 – maintain the 16-18% BF2 – participate in at least 2 triathlons3 – do yoga on a daily basis4 – get my art into a gallery5 – be able to leave the day job in favor of my own business!Thanks for inspiring me to think of these. Now to write them daily and drill them into my head as “nows”!

As I will be turning 50 in 1 week, my goals for the second half of my life are very important to me.-Eat healthier and stay away from “junk” as much as possible.-Continue to work out at least 3 days a week.-Purchase a treadmill that I can use on the days inbetween workouts.-Pass on this healthier way of life to my 2 kids.Long Term:-To continue this healthy way of life into my senior years, so I can live a full, long and happy life!

HEALTH GOALS:6 month goal:1. consistently drink 2-3 quarts of water daily2. continue working out and eating right to attain 20% (or less) body fat by summer 2010 – this would mean losing 20 lbs of fat!3. consistently take my vitamin supplements1 year goal:1. continue working out and eating clean to reduce body fat to 15%2. maintain body fat and weight loss thru holidays 20103. become a personal trainerPERSONAL GOALS:6 months:1. start dating again now that kids are off to college2. start new businesses and join networking meetings to promote them3. organize and keep home office paperwork in order without piles on floor4. find a new charity to become involved with1 year:1. bring income of new business up to level of last job and continue to grow to beyond that in 20112. resume tennis playing3. resume piano playing

Hmmm. New year. Lots of changes going on and its definitely time to set some goal. My husband of almost 26 years decided to end our marriage right before Xmas. After a horrible holiday season, I’ve decided that it’s time for me. As a 43-year-old woman who has been married forever, never single and never dated, I have a long road ahead of me and I now have lots of time to devote to me. Here are some of my goals:2010 Goals- Maintain my 90 pound weight loss from 2006. I had a small setback in 2009 and have finally lost the 25 lbs I had gained (mostly due to stress over the last month). I’d like to lose another 20 pounds to get rid of the last bit of fat left.- Gain more muscle in order to fill my skin left from my weight loss. I’d love to be firm and non-jiggly by summertime.Ten-Year Goal- Over the next 10 years, I want to maintain my health and stay in shape as well as enter into a fulfilling, loving relationship with someone. It may take me the entire 10-years to do it, but I do not want to go through the rest of my life alone. I feel that good relationships are important to maintaining mental health and well-being.

My goals for 2010 is:-to build up my grades and maintain a good academic standing-to achieve 3% body fat and have a very visible six-pack abs-to be able to maintain my six-pack throughout my entire life-to build a lean, muscular body-to be able to experience modeling at least onceIn ten years I am going to:-to take part in a body building competition-to become a fitness model-I am still be able to maintain my health, fitness, and physical appearance-I am a successful model + certified nutritionist/dietitian-I am still able to maintain my six-pack abs (body fat as low as the six-pack is still visible)-I have my photos on magazines (fashion, fitness etc.)-I have at least a cover shot in a fitness magazine-I have a stable life, and still be able to maintain a good relationship with my family (I love my parents and all my family members)By: S.L.Woo

My goals for 2010 include using Tom Venuto’s guidance to sustainage-appropriate diet and exercise to remain fit. As we grow older, thebasic rules of the game remain, but need to be applied in slightly different ways. The same old exercises we’ve always done yield different (or sometimes undesirable) results. Nutrition needs are more complex and sometimes more difficult to follow, as we each age differently, though relentlessly! Despite our youth-oriented culture, the exercises in Men’s Fitness aren’t really the best thing to do when you are white-haired. And our food culture can wreak havoc on older bodies! So Tom’s guidance will be applied in a way that helps to maintain the good health I am fortunate to enjoy!

It’s very funny you brought up goals because I’ve been following your goal planning for some time now. In fact, I’ve already reached 3 of my goals, for 2010, that my wife and I sat down wrote in our notebooks and goal cards before New Years began. I don’t believe in resolutions (too temporary). I began writing my goals down over a year ago when I weighed in at a whopping 250lbs and right around 26% body fat. I am currently 185lbs and 8% body fat. It is irrelevant whether or not I win this competition because I felt I must give you this testimonial. I wrote a goal the last week of December to be 5% body fat by Feb 28 and that I would do this with the carb cycling plan. There’s no doubt I will be there because I am right on the edge. I am so positive that I scheduled a photo shoot (just like you suggested) the day I wrote this goal. Another goal I wrote was to meet you in person to I could show you (and a few others) what your book (BFFM) has done for me. My yearly goal is to become a diamond Beachbody coach by the end of the year but only because I walk the walk and don’t just talk the talk. 10 year goal is to be so financially stable that I can feed at least 100 people, each and every year, at Christmas and Thanksgiving times. I also set a goal of visiting St. Jude’s Children hospital and spend at least a week with the children who are not fortunate enough to have a coach and mentor. I could go on and on but you get the point. Because of you I am actually considering stepping up on stage (masters body building) within the next two years at the ripe young age of 49.

My goals are simple really.I’m overweight, and it’s because of the way I think, so I need to get my thinking in order and everything else will flow.I’m not putting a specific level of body fat to work towards, I’m 178 cms tall and my goal weight is a healthy 80kg’s.I’m old enough to realise it’s not all about doing what others are doing but doing what makes you happy.I’m happy today because I have made a concrete decision to be 80Kg’s within 3 months (I am presently 107 Kgs).You know your doing something really wrong when you wake up feeling sick from all the junk food your putting into your body. Enough is Enough !I’m not waiting till then to be happy though, so in my mind I see myself there already and am acting like I am already there.I’ve taken up a proper eating program, yoga, and tai chi as well as walking everyday, and I know that all I have to do is continue this and I will get there.For me it’s as much a need to get the mind sorted out rather than just the physical stuff (eating right, exercising right).Plus I have to believe I can achieve it, and I do. Absolutely !By projecting what I truly want to the universe, I know I will achieve it, and I happen to believe it’s no accident I arrived on this blog today via your email.If the universe deems it necessary I know somehow I will be selected as the recipient of the book. If there is someone more in need of it, I feel sure they will be chosen instead, and the other solution I need will come to me. I trust in the process, and know a successful outcome is on it’s way to me.Congratulations to all the people on this blog, there is a lot of positive comments, and goals, it’s very inspiring.Thanks to you Tom for getting me to think and making this offer to people.

My one year goal is to weigh 165 or less and stop this nightmare of yo-yo dieting. I will stop counting my calories and trying to manipulate the scale. I will stop crash dieting to starvation and pushing myself to drastically low blood pressure and vision disturbances – Instead I will use foods group to estimate the number of calories and stop obsessing about the number and be healthy feeding my muscles, training hard (expecting success : ) 5x times a week with running intervals and weight training.My ten year goal is to complete my bachelors degree in Psychology and begin my Masters all while working and taking care of my two girls and getting in the best shape of my life. I will have balance, so it is going to take longer. My dream is to be able to go on and help others with weight loss and emotional issues that rob self confidence and hold us back from being all we can be. I am going to get in the game and stop sitting on the sidelines!

2010 goals- to have a natural birth and deliver a healthy baby drug free- to tone up my body and lose the 20kgs I have gained- make sure I allow myself me time and be active throughout my days- to love my body and be comfoptable in the skin I am in- motivate my husband so he can lose 20kgs with me10 year goals- expand my family (have more babies)- maintain a healthy lifestyle- buy our dream home or buy another home and renovate it the way we want- maintain my body/weight and remain lean so my kids can have a yummy mummy they can be proud of- motivate my husband to lose all that weight he has had for years and to stop the yo-yo weight loss and gain

Hi my name is Deborah Richards.My one year goals are:Health: 1.Feel good on the inside by eliminating/finding the foods making me sick and bloated (not an easy task, have many food intolerances)2. Reach my before pregnancy weight of 58kgs (lose 6kg) or equivelant, trim and taunt.3. Jog for 1 hr without stopping 4. Eat healthy clean diet 97% of the timeWork: finish my degree, be employeed in my dream job that I have worked so hard for.Love: Organize my wedding (getting married at the end of the year).Spiritual: Spend 10 minutes every day focusing on my goals and appreciating what I have.TEN YEAR GOALS:Heath: Maintain a healthy clean diet and weight before during and after pregnancies, holidays and every day,. Organize my diet and my family’s diet to suit a healthy lifestyle. Exercise my body regularly and maintain my fitness levels.Work: Complete my post-grad in Dietetics. Have a healthy balance of work and family life.Love: Make time for my partner, every day. Always be a good listener and understanding.Spirit: Make time for myself everyday, for 10 mintues to relax and be thankful.

2010 Goals:Get to 17% body fat or lowerGain as much muscle as possibleWork on posture and mobility frequentlyDecade Goals:Start competing in figure competitionsWIN figure competitions

Being blind and over half deaf, I am a roll model for many including some of my teenage son’s friends. In this my goals are to hit the less than 10% body fat and stay there. I also will put on more muscle size. I will be a speaker to some schools from grades 1 to 8 in March and I will be very lean then and will look good with some new muscle. My message in short will be no matter the challenge you face, you can succeed.Best wishes to all and remember this, greatness is there for the taking, you need only take it.Thank you all at Burn The Fat for all the excellent work you have done over the years.Mike The Crazy Blind Guy

1 year – Starting July 2009 I weighed 322 pounds w/ 51% body fat. Today I am 265 pounds w/ 30.5% body fat. Muscle mass went from 30% to over 50%. This has been done through a common sense whole foods diet and exercise. My goal is to reach 15% body fat, and build/tone muscle to a defined upper body.10 year – Continue my martial arts training and achieve my black belt rank. Maintain my weight loss achieved this year and improve tone to achieve defined abs – want to find the 6 pack that has been hidden by the keg for the last decade.

2010 goals: Continue eating as close to vegan as possible.Eat raw food more often. Get below 20% body fat. Give visualization a chance. Take control of my eating habits.10 year goals: Stay healthy with exercise, improving diet and more control of my emotions. I relish calm and stillness and will stave to improve my attitude. Give more and desire less. Minimalism.Concetta C.

Last year after listening and learning about goals etc… from Tom Venuto I was on a journey of transforming my mind through visualisation. So last year for a couple of goals not only did I write them down but I visualised them, had paper cut outs etc… Just to see the effect. I was amazed. 1 year on I have changed jobs, and am now doing the job, I had wrote down on the paper 9 months ago.So this year I am even more motivated to see this apply to other areas of my life.1 Year Goals : To go to HawaiiTo have 15% body fat and stay there.To not worry about food, just enjoy healthy eatingTo have my bathrooms renovated.10 year Goal : To be fit and healthy and still weight lifting.To still be under 15% body fat.To be a healthy role model to my adult childrenTo have my house paid off.To have a greater impact on young people through running small groups.

I’ve always had a problem with eating too much food even when I am extremely full. My lowest point was just a few days ago, when i threw up after waking up with an aching stomach.1yr goals1. learn to control my food consumption2. lose 20 pounds3. become more comfortable with my body4. become less shy, speak out more5. find an internship or job10yr goals1. have a career I love2. stay healthy without letting food control me3. have a family that i support and can take care of4. stay at a weight between 140 and 150 pounds

1 year- Finally reach 12-15% bodyfat; redesign my home workout space to include a functional trainer; get my personal trainer certification; meet Tom Venuto in person!10 year- Obtain my Ph D; earn $200,000 or more per year from my internet business; Start an Internet business! ; Become a public speaker; Become a renowned leader in my industry

1 yr goal:Continue on the healthy eating (south beach) plan that has allowed me to lose 60 lbs in the past year. (and no longer in th pre-diabetic ranges, YEAH) Add more movement and exercise to get my body in heathier shape. Research and begin learning how to safely add weight training at 48! Continue to listen to my body and make decisions based on what works for me, not what is the latest fad.10 yr plan:Reach a healthy weight for my body before I am 50 (currently 48) Not sure of that magic number but the goal is no more JIGGLES!!! Keep doing activities to strengthen my core and weight training to prevent Osteoporosis. Keep firm in the commitment to do everything I can to keep my body healthy without taking unnecessary medications.

Stephanie Lowthorp’s Goals20101. Reach my first milestone by achieving 15% body fat and knowing what that feels like2. Reach physical ability milestone: do chin-ups! unassisted, full range of motion3. Run a 9-minute-mile4. Thank everyone that helped and supported me on my journey.For the next decade:1. Learn how to maintain an athletically lean body by continued observation of diet (exercise is always a given for me)2. See those abs!3. Do a body building show or figure competition4. Be able to do pull-ups and handstand push-ups5. Run a 7-minute-mile6. Win TV’s 2011 Holiday Challenge Overall Female7. Move to new town, buy house, buy new car, start new career perhaps- but something physically inclined!8. Complete a triathlon9. Continue thinking BIG and dreaming BIGGER!!10. Thank everyone that helped and supported me on my journey to reaching toward my best self.Thanks Tom Venuto for your e-book and helping me to embrace thinking big again as I did when I was a child.

I need it to lose my last 10 pound and I have tried EVERYTHING!! I really need it. Thanks !!

2010 is my year! I am turning 30 years old and I have lots of goals that I will “make happen”, I’ve spent too many years, talking about and watching things happen- its go time!1 year goals-As a kickboxing instructor, it’s time I start practicing what I preach to my students and finally obtain that body I have always said I could have.-Once I have that body- Keep it!-Obtain my CPT certificate-Move more workouts outdoors and start smelling the roses once in a while, I live in a beautiful place and time/excuses keep me from enjoying it-Be better with my relationships, new and old, I want to express how much I appreciate those around me on a weekly basis.10 Year- Big dreams but all obtainable-Own my own business- preferrably in the fitness industry-Get that prototype done on my invention and give it a real shot-Make a positive life long impact for change on 10 people’s lives through health and fitness- pay it forward-Feel better about who I am and how I look than I ever have before-Travel internationally- for fun, not work!-Look back and say, “It all began in 2010!”

My goal for 2010 is to loose another 30 kg, getting to, and maintaining 60kg. I have already lost 30kg.For the decade I will (with your assistance) continue to be focused and motivated to remain lean and fit and turn 60 looking sexy and feeling great.My business will be prosperous and I will have time and money to assist the less fortunate.I will continue to grow many of my own fish, fowl, vegetables and fruit following the permaculture and aquaculture principles. (Cant eat my chickens though – they are all pets – only their eggs)I will inspire my husband to follow in my goals for clean eating and living.My grandchildren will see the benefits of my way of life and follow it, thereby staying away from drugs and other harmful and soul harming activities.

One Year Goal: Reach 8% bodyfat, have my abdominal muscle completely visible, compete in my first bodybuilding competition.10 Year Goal: Be in such great physical and mental health, that I have attracted and married the woman of my dreams, and have enough energy to raise kids!

In 3 months, I want to lose the last 5 lb of fat to reach my goal of 15% body fat so I can see my abs! My long term goal is to stay at or near this level for life.

My goal for 2010 is to finally LOOK like a gym junkie – to reach the big 14% bodyfat. For me, that would be all my dreams from the last 4 years come true.For the next decade, my dream is to maintain that 14% and drop further – to eventually compete onstage and win just ONCE. Just to prove to myself that i can do it.My dream is a lifetime of leanness and vitality.xxhannah

Wow there are some cool goals here already! Here’s mine:This year: Get below 10% body fat, make my abs visible, get and keep a job I love, and get into the audition choir group at my college.Next Ten Years: Stay in the best shape of my life and support myself and possibly a family with my career as a musician and actor/performer!

Work up my game plan so in one year I will have lost 20lbs, have a weekly work out plan to help reduce my percent body fat down to 15.My 10 year plan will be to maintain my weight between 185 to 195 and % body fat @15% or less

I am looking at 2010 as being a milestone year in several ways.Working with goal setting and actually implementing goals has always been a challenge.Over the past 2 weeks I’ve written down what I need to do for health, for career, and to have more fun too!Writing down goals and reviewing them often is a key.Having managed and trained sales teams over the years, it’s critical to have a plan and execute the plan. But it has to be a plan that you want, that you can believe, and you are willing to commit to.It’s a scary proposition at the moment, but basically:2010Lose 60 pounds at a rate of 1.5 – 2 pounds / week with target date for my goal at October 1.BMI from 36% to 21%Exercise 45 minutes/ day – cardio and 45 minutes 3x/week strength training for first 12 weeks.Currently walking 2.75 miles 5 x/ week.Long term goal:Maintain what I’ve accomplished! We’ve all talked about how you can reach a goal, but have you changed your life, how you approach things, and moved forward… or do you find yourself feeling like you are starting over again?I did succeed 4 years ago. Having been an athlete most of my life, I let my healthy body slip away while doing a desk job. At that time I took 12 months to lose over 90 pounds.Well much of it crept back over the past several years.My long term goal is to work with visualization and goal setting each day, so that I move ahead — perhaps see myself out on the basketball court or playing city softball within the next year.

2010: Lose 10 lbs. of body fat in 12 weeks (from 148 to 138 lbs) while maintaining lean muscle mass, work out at the gym a minimum of 5 days a week (including weight training for 30 min., aerobics for 45 min), practice yoga and meditation for at least 30 min. every night, monitor my food intake and eat in a healthier manner (include more quality protein and fresh vegetables).2020: Keep up the routine!!! I will be 60 years old then, and who knows, people will think I still look youthful for all my years!!! Since I’ve kept up this schedule for the past 35 years, more or less, I don’t see why I couldn’t continue to do so. Jack LaLane was my idol growing up and look at him go . . .

Goals for 2010:-reach 15% bf and stay there-increase my lean body mass-continue to eat clean and work out 5-6 days per week-finish my 2nd round of P90X and attempt Insanity-look great in a bikini-be successful in my final year of veterinary schoolGoals for the next decade:-maintain 15% bf-increase my lean body mass-eat clean and work out 4-5 days per week for life-maintain results-graduate from veterinary school in 2011-land the perfect job in San Diego, CA-complete a surgical or internal medicine residency-travel to Australia-get married-skydive-learn to play the guitarThanks Tom V. for all that you do, you are truly an inspiration!

Your book Burn the Fat Feed the muscle was one of the best books I haveever read. I couldn’t believe the amount of information in it or theincredibly valuable information. I would absolutely love to have anautographed copy of your new book.

2010 Goals:Get to my dream weight; in order to do that, lose about 20-25 poundsBe happy and healthyBe able to wear anything in my closetGet pregnant at the end of 2010 with my first childWear a bikini comfortably during the summerMaintain my food journalDrink at least 12 cups of water a dayBecome an inspiration to others2020 goals:Maintain my happy weightBe a fit motherPossibly be a personal trainer or some other fitness involvement that can help othersThe sky is the limit! I want to be the best that I can be in every way possible. I’m tried of living of mediocre life and want to dream BIG!!!!Rachael

2010 to continue at age 57 to maintain my bodyfat below 14% and move it to under 10% and insure my muscle mass increases at the same time. To play competitive tennis 2-3 times a week.to get my total cholesterol under 130 with my resting heart rate under 60.To maintain all of the above goals for the entire decade

Goals for 2010Become harder on the outside and softer on the inside.Train hard and push myself a little more everytime.Eat clean. Eat more protein and greens.Listen more and judge less.Give my son a sibling.10 year goal:Continue being the best mother and wife I can possibly be by always loving myself so I have endless amounts of love to give.Still look like im in my early thirties by maintaining and building muscle and eating right.Staying healthy as my best chance not to develop the deadly disease (breast cancer) that claimed the life of my mother.

2010 Goals of Stacey Collins:- Complete rehab of ankle, broken 3 years ago in 3 places- Lose 50 lbs of fat via daily exercise and proper nutrition- Resolve to get things done, not just be busy- Reorganize my business- Learn a new language (Spanish)- Take at least two vacations2020 Goals:- Get to ideal weight of 210 and maintain- Complete a triathalon- Start a non-profit focused on education- Start a new business- Complete a terminal degree (PhD/DBA/JD)- Growth in my faith

One year goals:– Lose the last 9 pounds by April for my annual check-up– Get from 32% body fat to 20%– Accept my body shape– Make my body shape the firmest it can be (I want to see what my thighs can really look like!)– Be consistent in deliberate daily excercise– Finish setting up my translation business– Bring my daughter into the business– Be more serving towards othersTen year goals:– Maintain my weight within three pounds, consistently– Keep clean eating and exercise my lifestlye– Teach others the principles about clean eating. exercise and healthy weight loss– Invest in my grandchildren who will surely be born in the next several years– Practice an attitude of thankfulness– Cultivate and maximize the gifts God has given me– To feel good and keep going, staying ahead of aches and pains as I live out my 50sThanks, Tom Venuto, for laying the truth out there and providing such great information and tools to meet the health and weight goals. I echo all the others who say you are an inspiration.

I have to preface my ongoing goals with where I have come from: Two years ago I weighed nearly 250 pounds–and I am only 5 feet tall! Since then I have lost 50 pounds, and ended a marriage that was killing me. Oh, and I am 55 years old.For 2010 my first goal, so far is to lose 40 pounds by June, but more importantly, to gain muscle, regain balance, and keep my bones strong. I hired a trainer in November, and so far have lost another 3.78% body fat and at the same time, gained 3.7% lean body mass!! I was ecstatic! Slowly, surely, with hard work and positive thinking, I will exceed the 40 pound weight loss by the end of the year!!For the next decade, I will be entering another phase of my life: Retirement. I work in the medical field, and I see entropy at work in the deteriorating health of so many people my age. My goal is to be in the best health of my entire life! Weight training is keeping my bones strong (on testing, my hip bones are 3 standard deviations above someone for my age group). Cardio exercise is keeping my heart strong and my blood pressure normal. My improved diet is keeping my blood sugar at normal levels. I am going to retire a vital, healthy and active woman in the next decade. Maybe even climb a glacier in Alaska!! Who knows… maybe I’ll even find a boyfriend

2010: get down to 20% bodyfat, I lost 5% bodyfat in 2009 (started at 30%) and I know I can lose another 5% in 2010.Decade: Get married, buy a house, get promoted to a senior level position at work. Stay fit and healthy throughout the decade and beyond. I’m turning 40 this year and I’ll be 50 in 2020.

Next 3 months Goals.1. Continue to make training and healthy eating a daily routine, and then a lifestyle.2. lose 15lbs of fat by march 1st3. Gain 10lbs lean mas by april 1st4. Maintain goals 1 & 2.2010 goals.1. Achieve complete fitness, Diet(as in healthy eating not “crash” lol), Strength training, Cardio training, and Flexability training.2. Get out of the house and do more activities, anything and everything.3. become more calm and centered, out going and happy.4. QUIT SMOKING!!!!!!5. Achieve 4% body fat by june 1st.6. gain 20lbs lean mass by june 1st.10 year goals.1. Maintain and add to all the above.2. Have my own business in which I am passionate about.3. Constantly update my goals as I reach previous ones, so I never “stagnate”Just want to say thanks Tom, been following you for years but only now have I finally purchased your e-book haha. I must say though, you are a true inspiration to us all! Thank you.Adam.

I have been searching for years for “the right thing”. I have tried so many different things and find the info. I have gotten from you so far very useful. It just makes sense. I would love to win a copy of your book to keep devouring your information!

I think I deserve this book because I’ve been working hard at the gym, with little to no results thus far, I bought the online book and thought it was great, but couldn’t read it all because I have a really hard time reading the computer screen after awhile. SO, your book Tom, would really motivate me, bring me the proper knowledge to get the body that I once knew and deserve!My goals for 2010 is to:1. Read Tom Venuto’s Book2. Follow Tom Venuto’s advice and instructions3. Eat min 50% raw and organic, 48% whole, clean foods, 2% satisfaction4. Exercise for min 30 min every day5. Be able to do a handstand and 20 push-ups6. Loose 30 pounds7. Drink only the best, clean water available8. Be able to run for 40 minutes straight9. Be extremely strong, and flexible from my yoga classes10. Learn to love life againTHANKS FOR ALL YOUR HARD WORK TOM!!!

(continued)Goals for the next ten years….1. Maintain the weight and health that I will have achieved this year2. Pursue my passions in work, love, and life.3. Create beautiful things4. Share my gifts with others5. Read at least one book every month

Goals for 2010:- Switch from drinking soda to water- Exercise daily, focusing on losing weight and gaining muscle- Start planning my businessGoals for the decade:- Be at my ideal weight- Participate in a run/marathon every year- Be actively working in my own business- Travel internationally- Take grandparents to Alaska- Become spiritually healthy

One year Goals:1. Lose at least 35 pounds.2. Build more muscle3. Eat healthier and sensibly4. Save 400$ for my fourth year of university5. Reach an intermediate level in Hoop Dancing.6. Procrastinate less7. Fit into my little black dressTen year Goals:1. Reach and maintain a healthy weight and BMI2. Graduate from university with a BFA in Theatre Arts3. Get a masters degree in a stagecraft related area4. Move to London, England and get an apartment at the top of a building!5. Land a job or two on West End6. See, or be a part of another touring of CATS!7. Write my own play

2010 GoalsIncrease exercise levels back to 2009 levels.Never forget shredding 17% body fat in 2009.Be a bodybuilding triathlete.Build a home workout gym based on free weights and simple machines.Integrate my fit lifestyle into a fit family lifestyle.Perform well in the BP MS150 charity cycling ride, despite no road bike.Achieve well below 10% fat one time, like 4%, just to know, for fun.Increase lean mass 4%.Improve postural balance for spinal health through core training and constant core squeeze.Make 2020 Goals.Create a will.Pay off second Mortgage.Give God the glory.Increase my work performance.2020 GoalsMaintain 10% +/- 2 forever.Increase lean mass 3% a year.Become totally debt free.Begin sending my children to college.Inspire and encourage others year over year by example and in kindness and grace.Hope I still have 20/10 vision!Be very thankful for all that has happened over the decade, good or bad, to God’s glory.

3 Month Goals:- loose 5kg of body fat and gain more muscle- increase my finess to new levels- Finnish the Midmar mile swimming contest on 13February- continue swimming after the Midmar mile- Study toward my CISA certification on a daily basis- I will achieve all the above.Goals for the next decade:- Work towards all my ISACA certifications- I will make my book idea a reality and get it published.- Continue my fat loss journey.- When I’ve reached my goal weight I will continue to plan and set goals that drive me forward.- teach my children all the lessons that I have learned and motivate them towards a possitive path.Thank you Tom I started with your BFFM solution last year January and since then I have lot more than 20kg of body fat. It is hard work and I have had my difficulties. But the tools you provided made me get back on track every time.Yours sincerelyNico Fourie

2010 Goals:1. stop binging completely2. lose a jean size3. find a fitness partner and setup regular exercise dates4. climb Mt. Kinabalu without embarrassing myself in front of my tour group5. enter graduate school2010-2019 Goals:1. Work in a job that allows me to travel the world.2. No more beer gut. ever. again.3. Michelle Obama arms. 4. Classmates don’t recognize me at our reunion.5. Feel better in my 30s than I did in my 20s.6. Run a marathon.7. Be a positive, contributing member of society.8. Be the best friend I can be.9. Learn a foreign language fluently.10. Inspire my friends and family to be healthy.

Be Happy, share laughter, celebrate the successes of myself and everyone around me2010 goal: lose 10% of body weight by Easter, lose another 5% by summer.Goal for age 60 (2018): run a half marathon, do a triathlonGoal for age 70: run a half marathon, do a triathlon

My 2010 goals:I have achieved the best shape of my life and said good-bye to dieting once and for all.I have reduced body fat from 27% to 21%.I am maintaining the current healthy diet with no processed carbs.My 10-year goals:I am successfully running a new business related to nutrition, weight loss and exercise.I look and feel at least 10 years younger.

2010 Goals:- My 36th year is the fittest of my life (birthday is on Monday – the book would make a great present!)- My mother feels like she can achieve a healthy lifestyle because she finally “gets it”, and she has avoided having bariatric surgery. (actually, motivation for entering the comp is to get the book for her)- I feel comfortable and can fully immerse myself on a trip to India’s Punjab province at the end of the year for my friend’s wedding because I have saved the money; I use my 45-minute commute to work every day to learn the language; and took time to research the customs and traditionsThe next 10 years:- My mother is alive, and we enjoy active outings with her- My 46th year the fittest of my life, and I have been improving since 36- I have children, and am raising them on home-farmed produce

2010 goals:- Happiness & luck.- Loose 33,2kg.- Drop body fat below 30%.- Build up condition so I can run & bike again.- Go swimming every week with my daughter.- Restart weight training with my friend in home gym.- Propose my girlfriend to mary.- Construct my week menu’s complete with nutrional breakdown + shoppinglists.- Buy bio-food through local group of buyers straight from the farmers.- Finish the garden.- Have myself an eco vegetable & spice garden.- Run my first competition (5km).- Ride part of the “Tours de Flandres”.- Ride the 110km of the “Brussels Gordel”.- Get an active life for my kids, my girlfriend & myself.- Record the second CD with my band.- Go on a tour with my band.10 year goals:- Happiness & luck.- Have my own compan(y)(ies).- Have 10% bodyfat and the weight that corresponds with this.- Speak Swedish fluently.- Have a vacation house in Sweden near a lake.- Ride “Brussels Gordel”, “Bruges Gordel”, “Meetjeslandse Gordel”, “Tours de Flandres”, “Paris-Roubaix” every year (for amateurs).- Conquered water fear and do tri-atlons.- Have a 1st dan in karate.- Practice Muay-Thai.- Renovated my house to a passive house.- Keep performing my cooking through natural foods.

My goals for the next ten years are:To achieve a fit and healthy weight range with reduced body fat.To improve my fitnessI am on the fast track to the big 50 and I would like to hit this with bells on and feeling the best I can possibly be.Within this decade I would like to achieve a more mind, body, spirit place where things are a bit more balanced.RegardsKaren

Reach single digit% BF in the next two months, keep it for the whole year. Windsurf at least 40 days per year, start house building in this year. Ten year goal: live the life …

2010 Goals for Stephanie BradleyRead 52 Books in Health and Fitness (3 down 49 to go)Write 52 Blogs to share the wisdomMake 52 Tweaks for health and longevityMake 52 Visits to special people for happinessBecome a Role Model in Fitness, Health and Nutrition by 1 Oct 201010 Year Goal:To make an impact on the Health and Wellness of New Zealand Society

2010 goalsI will be at 18 % body fat by the end of the yearhaving already qualified as a personal trainer, i will be running 2 successful studio classes per week and will have a handful of satisfied personal training clients to add to my very happy sports massage clients.I will have advanced my horse in dressage from medium to advanced medium level, meaning that we will have mastered single flying changes.10 year goalsto take at least one week each year totally away on holidayi will have the confidence and ability to run a 10k race with easei will be working 3 full days a week as a personal trainer/massagei will have have retired my elderly horse(happily grazing in field) and have bought a dressage specific horse and be working at prix st george, aiming to get to grande prix before his retirement.i will be contented, healthy and happyi will have retained and supported all my friends through good times and bad.my marriage will remain strong.

My goals are:-This year,- To qualify as a personal trainer.- To qualify as a Nutrtional Advisor.- To continually push myself to the highest strength and LBM levels i have ever had in my life.- To beat and control my depression through exercise, correct nutrition, positive thinking, affirmations and goals.- To push the limits of my goals whenever i achieve one.- To become a positive role model for my children.- To take a sucess from every day.- To work in the health and fitness industry as a personal trainer.- To help as many people as i can improve their life through fitness, nutrition and a healthy lifestyle.- To never have a “what if” again.- To never doubt myself.- To never let anyone drag me down to their level but do all i can to drag them up to mine.- To constantly strive to be better, physically and mentally, through training, study and experience10 Years- To own and run my own gym as a successful Personal Trainer, Nutritionist, stress management consultant and businessman.- To use that position to promote exercise, nutrition and a healthy lifestyle to all age groups, young and old and to support my community in any way possible to achieve that.- To wake up on the day of the 10 year aniversary of setting these goals and know in my heart i have done everything physically possible to achieve it.- To have enjoyed every second of achieving these goals, no matter how hard they are.Kind Regards and much success to all the other goal setters here, imagine how different the world will be when we achieve it.

2010 Goals:Shed the fat, build the muscle and get back to competition form;Be mindful of my work/life balance, and be disciplined about it;Sleep, train, work and rest in the right balance to get what I need from each;Learn to enjoy food and eat it consciously;Be grateful for the good things, every day.2010 -2019Develop and implement new life plan, set up for alternative lifestyle;Pursue the two goals I am passionate about and keep my courage and focus intact to drive me on, no matter what, remembering it IS possible if you work at it.Get some grandchildren (I hope

2010 Goals1. I have recovered from the spinal fusion surgery procedure done December 2009 and I am pain free and have excellent posture.2. I embrace the non-running activities I am able to do for cardiovascular work and have gained a new appreciation for HITT.3. By June, I am less than 20% body fat and I am able to begin an intense doctor-supervised rehab program. Before the rehab program, I focused on those areas that were within my control — tracking my micronutrients, eating clean meals 5-6 times a day, and doing a strength and mobility program 6 times per week. By December, I am less than 15 % body fat and I have sculpted abs, arms, butt, back, and legs that make me look like a figure competitor.4. I am a Certified Personal Trainer and I have a body that turns heads in the gym which helps attract new clients because they see that I am “Faithful 2 Fitness” – the name of my new business.5. I moved back to the U.S. this year after living in Russia for 3 years. I spent three rewarding months traveling the U.S. and visiting National Parks and other off-the-beaten-path places as a tourist in my own country after having traveled throughout the world.6. After my hiatus, I found a way to make a living that I enjoy that helps improve the quality of life for my fellow man that involves writing and advocacy.7. My mind is focused on doing things because they contribute toward optimum health, rather than for vanity’s sake (i.e. flossing daily, eating wholesome foods, getting 8 hours of sleep per night).8. I have found a church home that has provided me a new network of friends that are positive people who are also followers of Jesus Christ.9. I have adjusted to life without a housekeeper and dog walker and manage to keep my home peaceful and clean without the expense of hiring outside help.10. I keep in touch with my mother and siblings by telephone at least weekly and have visited each of them during my tour of the U.S. I sent presents to all family members for their birthdays and cards for their wedding anniversaries.11. I keep in contact with my cousins and aunts by visiting them during my U.S. tour and sending notes for birthdays/anniversaries.12. I traveled to at least two new countries this year.13. The doctor has given me permission to return to downhill pursuits (skiing and snowboarding) as well as my favorite uphill pursuits (rock climbing and running) in 2011!14. I study the bible daily and am consciously aware of God’s work in my life.15. I won a workers compensation claim and grievance against my employer for negligence that led to the back problems I have suffered since 2007.2020 Goals1. I am a 50-year old that looks better than most 30 year olds.2. I have completed at least one Ironman triathlon and Boston Marathon.3. I have become fluent in Spanish, French, and German and I maintain my Russian language skills.4. I am married to a man whom I respect and he is also a follower of Jesus Christ.5. My Labrador has a full grey beard but she is still healthy and happy.6. I spend time with my Godkids as much as possible and enjoy vacations with them at my timeshare in Beaver Creek. After all, I will be “shredding” (snowboarding) until the day I die!7. I have helped my family members break their food addictions and get into the best shape of their lives.8. I am independently wealthy because God has blessed me with the skills to develop business concepts and invest well.9. I have earned an advanced degree in either business, seminary, or law.

1 year goal:1. Build and plant a veggie garden in our backyard.2. Honor my body by eating more real, whole foods3. Exercise a minimum of 5 days per week4. Lose 60 pounds by living an active, healthy lifestyle5. Continue to build my business and become a director6. Honor time: plan ahead so that I am no longer late!!7. Dump my sugar addiction8. Read the Bible every day9. Write my children’s book10 year goal:1. Be medication-free.2. Spend my 50th birthday in a castle in Italy3. Be the example of health for my kids4. Explore my desire for public speaking5. Love my husband even more than today6. Enjoy challenging my body, my brain, and my spirit to continually grow healthier, happier, and stronger!!!

First of all, let me say a few words about the Goal Setting For a Decade blog. I didn’t leave a comment but thought it was so important and inspiring that forwarded it to my loved ones believing that it would be my best wish for them for the new year.Secondly, thank you for this opportunity of going public with my goals, because, as we all know, accountability is important for achieving.By the end of 2010 I will have been proud of myself for:- exercising regularly ( no more excuses)- eating good macronutrient foods (90 % of the time)- not giving in to temptations (in the form of sweet treats)- working on my PhD dissertation (and on my first novel)By the end of 2020 I will have become:- the person I have always wanted to be- the person I know I can be- the best MEbecause I will have taken my most successful year of 2010 and multiplied it by 10!

Wow!!! Never done this before – ever, but it was easy, enjoyable & motivating. Printed this and entered some milestones in my iCal calendar on my Mac… I already feel closer to achieving my goals!By the end of 2010 I will have:1) achieved a body weight of between 76-80kgs (currently 91kgs)2) a maximum bodyfat % of 15% (currently 29%)3) run a half-marathon4) found a job that allows better work/life balance so I can focus more on my family, friends & my healthBy the end of 2015 I will have:1) maintained my weight between 76-80kgs for 5 years2) had a bodyfat % no higher than 15% for 5 years3) run my 1st New York Marathon (I live in Sydney, Australia)4) turned 40 without a mid life crisis5) started my own businessBy 2020 I will have:1) maintained my weight between 76-80kgs for 10 years2) had a bodyfat % no higher than 15% for 10 years3) lived in New York4) learnt another language5) completed another degree (brains need exercise too!!!)

2010 Goals:- Lose 50 pounds- Help my family lose weight and lead healthier lives- Be able to run 5 miles2010 – 2019- Maintain 8 percent bodyfat- Run in a 10 mile race- Be able to look myself in the mirror and not be disgusted- Get some energy and not feel tired all the time; be moreactive- Continue to help my family lose and keep the weight off- Reclaim my life

I have lost over 27kg since March 09 and have 6 more to go to get to my desired weight.I am now starting to see lots of muscle and definition all over my body and just love it.I am a member of 2 gyms and do 2 spin ( RPM) and 4 weight sessions a week , my Gym instructor inspires me and motivates me to no end, and I’m sure I do to him also.He often compliments me and uses my weight loss as an example to inspire the rest of the class.I am undertaking cert 3 and 4 in fitness and hope to be able to inspire other people taking the same path I did.It is programs like yours and my gym instructors influence that has got me to where I am today, but it does not end when I get to my desired weight, there is so much more I want to know and learn and achieve.I spend a lot of my spare time reading and learning.I get to the gym early and pull out your programe to read while I am waiting for my classes to start.I started highlighting points of interest, but then found I was highlighting nearly everything, it is so good.I even managed to write down and laminate my life’s goals over the holidays.I am a 43 year old female and my job is a cleaner with a very heavy demanding workload, I also have a full house with 9 occupants ( lots of my own cleaning to do)and have my 2 granchildren living with us ( more energy to find) but I never miss my gym classes no matter how tired I am, I just reach in and find that extra reserve of energy.I love my life so much now and I am sure I am fitter and healthier than I was 10-15 years ago.Thank you for inspiring each and everyone of us that comes in contact with your BTFFTM program, keep up the good work !!!!!Brenda Smith’s LIFE LONG goalsTo read my goals everyday as often as possible.To shop healthy, try to buy more fresh and less processed, for the whole family.To prepare meals in advance, so we have wholesome, nutritious meals every day.Eat properly, 6 small healthy meals a day.I will only have the occasional treat, snack or cheat meal, not make it an everyday occurrence.Drink more water a day, especially when it is hot and sweaty.Do cert 3 and 4 in fitness and work at something everyday.Become a personal trainer and become an amazing instructor.Push myself more in weights and spin and try other classes.To add 1 or 2 extra classes a week.Learn more about my body, nutrition, fitness and supplements.I will go to bed earlier and get more sleep and rest.Get down to 60 to 65 kilos by end March 2010 my 1 year mark for weight loss.I will build up significant muscles and will look muscular.I will get into size 8 to 10 clothes.I will get fitter and have more stamina.I will take 1 week off every 3 months from the gym and I will relax and rest.I will be more out going in classes and try not to be shy.I will read more information on health and fitness.I want to turn heads when people see my new body.I will have clear visible abs.I will strive to improve my body and optimize my genetic potential.I’m grateful and proud of how good I look.I deserve to be healthy and super fit.I will help those around me by setting a good example.I am developing clean eating and consistent exercise habits that are so ingrained into my lifestyle that they stay with me for the rest of my life.I will look sexy in a bikini.I will include healthy activities on weekends and vacations.I am taking on being a body builder and learning about body building ( for tone and definition not bulk)Remember to drink a protein drink at night.I will loose all visible body fat, rolls and hangovers.I will have well toned, muscular legs, not bulky.I will enjoy life more and laugh often.I will make eating breakfast a habit.I will look after my skin better, especially my face, slow down aging.To eat the right amount of carbs, protein etc everyday.I will increase the weights I lift, especially the ones I have difficulty going heavier on.Don’t let life pass me by, get out there, laugh and enjoy …..

Hi There,Goals were something I didn’t have a lot of faith in until recently, but I’ve learnt that without them nothing will be achieved. It wasn’t until mid last year I set a goal to lose at least 70 kgs and put a plan in place to do it that I actually did something, in the last 6 months I’ve been chasing that goal and have lost 51 kgs. I am now weighing in at 125 kgs and want to continue the rest of my weight loss journey following your principles to get me back into shape.Goals I have for 2010 are simple but as follows:- Continue my weight loss to reach at least the 70 kg goal I set last year.- Use your principles to add lean muscle mass and gain definition to my body as I trim down.- Purchase my first investment property.- Be playing Tennis once a week.- Be riding my push bike at least 150 kms per week.- Enter my first Triathlon in this Summer.- Be able to run from my house to my in-laws house for family nights (15 km).Goals I have for 2010-2019 are a little more elaborate:- Own at least 10 investment properties by the end of 2019.- Have a family.- Write a book about my weight loss journey to inspire other everyday Joe’s to change their life like I have.- Help my wife lose the weight she wants and keep it off by being active together.- Find a career that offers a better work/life balance.- Start public speaking to try to motivate and inspire other.I have set these goals out irrespective of your offer, I just believe that you might be able to help me achieve some of my goals which in turn allows me to help others also, an opportunity for which I’d be very grateful, thank you.

Tom, thank you so much for all you have done to make staying fit, losing weight and living a healthy lifestyle so easy to understand in a languauge we all speak!!! I’ve been in Law Enforcement for 17 years and my personal safety depends heavily on my physical fitness!!2010 Goals:Stop drinking so much Coca Cola and drink alot more waterI’m 210 lbs…so drop to 185 lbs and 13% body fatmaintain 185 and 13% body fatstart playing tennis with my wife, who already playsget my scuba diving licenseget back down to running 7 minute miles10 Year Goals:Maintain 185lbs and 13% Body FatEat healthier organic food and not so much junk foodBe the best role model I can be for my childrenHelp my wife achieve her goals

I am a personal trainer and your book, BFFM, really helped me a lot with my own personal goals. Now I feel that your new book will help me help my clients. I tell them how to view food and make better decisions but, I don’t think they want to believe me. If I could show them in print, from an expert, what I have been telling them, maybe they could reach their fitness goals as well. So, my new year’s resolution is to give my clients even more information and more motivation to help them get into the best shape of their lives.Thanks for all your hard work and for doing the research for me!!Denise

2010 Goals- Smile more often- live- Spend time everyday, just being grateful for what I have- try to make my wife feel good about herself- practice qi gong more regularly- Make a special effort to burn away my fat and build some lean muscle- Find an investment strategy that is profitable2010 – 2019- All of the above- Help to heal others through my qi gong practice- continue to help others through donations and providing the needy with my time- maintain a good & healthy physiqe- be able to retire at the age of 37 with a constant income from by investments- Stay home, and create a beautful home for my wife who has a full time job- Move to the house of my dreams in France- live past the age of 110 years old

2010 goals:Achieve and maintain a lean

My goals for 2010:To turn my last year’s work in losing more than 12 kilos into a permanent deal with my body and to sculpt the body I now have into a lean, mean fatburning machine.To help one of my closest friends, who I’ve just measured at a bodyfat percentage of 42.5%, lose that fat and turn her life around so she can get pregnant.To have the energy to kick my career as a singer into high gear – finally!To begin touring my show to AustralasiaTo get smarter at goal setting and develop consistent positivity.My goals for 2010-2019:To get and maintain a bodyfat percentage of under 20%To establish a career grooveTo push my voice along into learning moreTo extend my own knowledge so I can pass it on better to my studentsTo be partners in a music schoolTo be touring regularly and to sing in the US finally!My goals don’t have to be extravagant. I have lived a varied and interesting life already and I know this will continue. I want to be healthy enough to take full advantage of everything that will come my way and I want the grace to be able to inspire and encourage others to live their lives in health AND song/music.

2010 Goals-lose 42 pounds to get back down to my pre-pregnancy weight, but my most leanest weight- make more time for longer workout each day- eat cleaner and find joy in it- be an inspiration to others by making all these healthy changes- find a way to make my job less stressful- find healthier way to relieve my stress- learn a new, active hobby- find a way to work out with my husband- go back to church!decade goals- be the most fit mom in my son’s class (he is an infant now)- be a good role model for him by showing him a healthy- break the pattern of unhealthy eating that has plagued my culture!- find pleasure in eating clean for good!- train others on health and fitness- vp in my fieldSheryl J.

1 year GoalsAchieve body fat levels under 20%Maintain gym 3 days per week and either walk/dance 3 days per weekContinue to learn tai chi and practise it dailyResume daily meditationContinue eating a well balanced healthy dietContinue to focus on eliminating processed food and in particular sugar from my diet10 year GoalsTo be retired and continuing all of above for good health in mind and bodyTo give time to volunteer, either for environmental causes or mental health

Upon turning 55 and weighing 290 pounds, I decided it was time to do something about myself before or I would never see my three grandsons grow up. Although I worked out five days a week, doing both cardio and weight training, I still had a body fat percentage well over 25% and a 46 inch waistline. I simply used the fact that I worked out as an excuse to eat as much as I wanted anytime I wanted. As you can see, the results were not very favorable.With that being said, I decided to do something about it. So, over the past year, I reduced my consumption of food and was able to shed over 40 pounds. Then I hit a plateau and could not, for the life of me, get rid of those last several pounds. I then turned to the internet to do some research on breaking plateaus that I came across Tom’s website. After reading the introductory material, I bought and downloaded the Burn The Fat Feed The Muscle program. I have read it, along with the material on goal setting, success semantics and visualization techniques form cover to cover. With the knowledge gained, along with joining an old fashion strong man gym (where we use kettle bells, rocks, logs, sand bags, ropes, body weight, etc.) I have been able to shed another ten pounds, have reduced my body fat below 20% and my waistline is now 38 inches. I also, found the confidence to take up hiking where I was able to climb five mountains in four days in including Mt. Washington. It was grueling, but I did it! I also, had the confidence to ask for a received a big promotion at work, all due to goal setting.At age 56, I can honestly say that I am in the best shape of my life. However, I want more improvement. With that being said, my goals are follows:By April 30, 2010, I am 225 pounds with 15% body fat and with a 36 inch waist. I am bigger, faster, stronger, leaner and healthier than ever before. I am willing to step outside my comfort zone and endure the temporary discomfort during my workouts to improve to increase my muscle mass and reduce my body fat.By December 31, 2010, I am 220 pounds with 12% body fat and with a 34 inch waist. I continue to gain more and more muscle mass. People comment all the time I how great I look. However, I still want more improvement and will continue to work hard.It is now ten years later and I have retired and opened my own gym where I help others, especially those in my own age group achieve their own goals. I have watched my three grandsons grow up and they are lean and mean. My oldest is heading off to college while the other two continue through high school. I have taught them well.

My goal for 2010: to stop maintaining and FINALLY do what I have to do to get the body I want.My 10 year goal – to stay in excellent condition, to improve my health, and to be the best looking over 50 woman everyone I know knows !!!

Its very hard to stay on track, i mean its so easy to fall back so easy. This year i would hold myself accountable for my actions,strive to rid my body of 40lb excess weight 12% body fat, achieve this as soon as possible so as to encourage my wife in this lifestyle change for the better, pass the search & rescue physical, build a house for my family and i. For the future continue to live, eat healthy stay healthy be healthy so as to set an example for my family to follow an provide for my kids…

In 2010 I will: -deadlift 200ksquat 200k in squat machinebenchpress 120kdo two overhand pullups with 30kachieve

My goal for 2010 is simple:-Lose at least 39 pounds, so that it is easier to play sports with my kids-Play sports with my kids during the summer (baseball, basketball, swimming, tennis)-Get my cholesterol under control through diet and exercise so that I can be taken off of my medication.2010-2019Maintain healthy choices, but more importantly…teach them to my children.I want to be here not only in 2019, but 2029, 2039, and 2049. In order to acheive that goal I need to take care of myself today and retrain my brain and body to encourage good habits. In turn not only will I be around in 2049, but I will be enjoying my retirement with travel and grandkids and movement.

Goals for 2010:-In the summer of 2009 I lost a lot of weight for the first time in my life. Over the last number of months my goal has been putting on some muscle. Unfortunately fat has come with the muscle.So my goal for 2010 is to shed the fat, preserve the muscle and be in the best shape of my life.Goals for 2019:-I have proven to myself I can burn fat and I’ve proven I can gain weight, over the next decade my goal is to gain as much muscle as I can while staying lean.

My goal for 2010 is to give myself a big kick up the backside and finally master a healthy eating pattern, to whelp me achive my goal weight loss of 42pounds.My 10year plan is to go back into the fitness industry, which i gave up when I had my 2 kids, to keep educating myself in fitness to be able to pass this on to others to help them. To stay calm when the going gets tough, to look back in 10years and be happy with what I have achieved.

2010 Goals:*Begin to love myself*Work on stopping emotional eating*Get myself and my family invovled in the community*Start living a healthier lifestyle, including my family*Lose a healthy amount of weight by the end of December*Start taking time for me and working out on a regular schedule2020 Goals:*Be the healthiest I can be*Model a healthy lifestyle for all family members*I will love myself and the body I have*I will work in the community with the elderly to ensure their nutrition needs are met and forms of exercise is available

Short termLose 60lbs by DecemberCommit to reading my bible dailyStarting the project management programComplete a 10k in DecemberComplete 7k in MayCommit to the training required to accomplish the above.Commit to studying spanish at least twice weekly10 year goals:To be established in my consultantcy practiceTo fulfill my dream of starting a charity for families and it be fully functionalTo be fluent in Spanish and French

My goals for 2010 are to make a renewed committment EACH DAY to eating clean to get lean. Also to continue lifting weights 3-4 days a week and cardio 3-5 days in order to reach and maintain my goal of 13% body fat! Burn fat BUILD MUSCLE!My goals for the next 10 years include lifting weights and cardio as well as CLEAN EATING PLUS adjusting my level of lifting in order to get even leaner. I will be a positive role model for my husband and two sons to live a healthy and active lifestyle for LIFE!

Goals for 2010- Get off the diet sodas and voila! I’ve already achieved this goal after a lifetime of drinking diet cokes.- Ensure that my family eats better by preparing healthy meals at home more consistently. Currently reading a book on “Nutrition for Dummies.” Am getting up a little earlier to prepare a healthy breakfast most mornings.- Complete final toe joint surgery and recover completely so that I may begin running again. Within the year, reach baby-steps goal of running two miles day.- Lose 20 pounds of fat this year.- Lose 10% of actual body fat.- Continue growing in Christ.Goals for the Decade- Continue with running until I am back at the level I was before the toe joint issues surfaced. Once there, continue to graph my times so that I can improve.- Lose 40 more pounds. Get body fat percentage to a more than acceptable level. Decrease inches all around.- Get incredible arms through strength training.- Continue to grow in Christ.

Short term – I’ve had two babies in two years with my youngest being just 10 months. I have 10 pounds to lose to get to my pre-pregnancy weight and for me, I need to do that first. I’d like to find a new balance of home, family, work, and self. Whether it’s time to work out, do laundry or snuggle with my kids, I’m always feeling rushed.Long term – I also would like to quit smoking so I can be a better role model for my kids. I am embarking on the counch to 5K challenge and hope to call myself a runner someday soon.

My wife and I both set out to get fit 3 years ago. About the same time I joined the inner circle. Since that time, with your ongoing guidance and “at your fingertips” information I have gone from 26% bodyfat to 7%. My wife, who is a completely different build than I; has not made the same progress. She is also battling the effects of having 4 kids and being in her late 30′s. She has worked hard on and off and has had short spurts of progress but not what she wants. She has been a super Mom and always put their needs above hers – but I know she desperately wants to look in the mirrror and feel fit again. I want your book for my wonderful wife to use to make long term change – what she most desperately wants – something that she can apply and live by to reach her goals.

Hi Tom, I was away form my computer when the last giveaway was up and mised it. I would like to read your new book ! i lost 65 pounds (in about 7 months last year) and i only aplied 2/3 of your advice and havent gain the weight back XDim restarting the program to finish losing the excces fat I have and would love to read more of your great advice.Sincerily,Ricardo

My goals for 2010 – Joana PWorkout and eat clean all year round, including fall and winter when it gets really difficult to me due to SADHave 14% to 13% body fat. I’m 22% right now.Tight butt, defined legs and arms, six pack.Be stronger, have more lean mass, be leaner, ripped and healthier.Wear any clothes I want any time of the year.Read The body fat solution by Tom Venuto, Be debt free by 2011Goals for the decadeBy the time I reach 40 still look like a fit 30.Finish UniversityBuy a carBuy a houseSave moneyHelp my family financialy and give them an example of living healthy.Thank you!

I would love a copy of your book. My whole family has fought with a being over weight. My mom said that we just have the fat jean, well I am trying to get rid of that fat jean. Your program has been a big help and I would love to keep going.Thanks

Goals for 2010:* Develop a consistent, daily walk with God* Achieve a low enough body fat percentage to see my abs for the first time ever* Get stronger in all of my lifts* Increase my flexibility* Start a software company* Start learning to play guitar* Start a daily journal for my family* Pay off all of my credit cardsGoals for the decade:* Be the healthiest guy in my neighborhood* Pay my house off* Become fluent in Spanish* Become a certified personal trainer* Put away more money for retirement* Write my first novel* Become a better web developer* Invest in a vacation home

At 53 years old, my goals for 2010 are to continue eating and living a lifestyle that brings health and strength to my body, as well as being an inspiration to those around me. Having a healthy body and lifestyle is also a real healing for the mind and spirit. My physical goal is to be at 15 % body fat and to be strong.My 10 year goals are to continue to be. faithful in my goals,. an inspiration to those around me,. feel healthy and strong so I can give more of myself to others. be an example of health to my family and grandkids so they can see that you can have good health and strength even as you get older..also to be able to physically play with my grandchildren for many years to come.to continue to feel young not only in my head, but also in my body..to continue to read and be informed of new things that are being discoveredThankyou for your inspiration as I was already working hard for quite some time on my health and strength, but was working too hard on my strength building and having trouble losing the last 10 pounds. I am doing more cardio and some weights now and then when I get to my goal will start building on the weights. I just needed to change things up a bit and start eating more often.Thankyou

Short Term Goal: Enter a Triathlon.I am going to compete in the Interlochen (Michigan) Triathlon on July 11, 2010.To do this I have devised – and am implementing – a steadily increasing exercise plan. Right now, I am doing resistance training and cardio on a stationary bike three times a week. Next week, I begin getting on the bike five times a week. When the weather warms up I will begin running three times a week. And after a couple weeks of that, I will add swimming.I know this will help me with my larger goal of slimming down and strengthening up. Having a competition to get ready for, a reason to work out, will keep me focused.Long Term Goal: Have a World-Class Body Building PhysiqueThe Triathlon is just the beginning of my fitness goals. I want to build and shape my physique into a Body Building body. To accomplish this, I am going to use the next two years building up strength and flexibility while getting rid of all my excess weight. I will concentrate on developing my core, since it is where the body holds itself together.After those two years of strength gain, I plan on focusing on building my muscle size and shape. This is not a short-term plan, but, according to the research I’ve done and the plan I’ve put together, should take a minimum of five years. This is not as fast as society says I should have what I want, but it is the correct way to do things for lasting health.So, that’s seven of ten years. The other three years, actually the rest of my life, I plan on keeping myself fit and healthy. It took my whole life for me to get to the point where I need a change; I can spend the rest of my life keeping myself changed.

WHAT IS A URL?DEAR TOM,PLEASE FORGIVE MY SPELLING AS I HAVE A HARD TIME WITH IT.I HAVE SOME DESLEXEA PROBLEMS.FIVE YEARS AGO I WAS FOUND TO BE DIABETIC, TYPE 2.MY WEIGHT WAS OVER 278 LBS. AT 5 FOOT 6 INCHES TALL.BLOOD SUGER WAS OVER 600! BLOOD PRESSURE WAS 250 OVER 150. I WAS ALSO 53 YEARS OLD AND FELT TERABLE.WITH DIETING AND PILLS I WAS ABLE TO GET MY BP TO NORMAL BUT SUGER STAYED BETWEEN 130 AND 320.I COULD NOT KEEP THE WEIGHT OFF! I HAVE A BEER GUT BUT HAVE NEVER DRANK OR SMOKED IN MY LIFE. I HAD A TERRABLE CAR RECK IN 2005 AND BROKE SOME BOANS. WHYLE RECOVERING I FOUND YOUR BOOK ON LINE!FOR THE FIRST TIME SOME ONE MADE CENCE!TRY AS I MIGHT I HAVE BEEN UNABLE TO CONTEND WITH THE MATH ON YOUR MICRONUTRIENTS SO I HAVE USED A SIMPLER APPROUCH.I READ THE LABLES LOOKING FOR LOW FAT LOW CARB FOODS.SUGER LESS THAN 1 GRAM, FAT LESS THAN 90 CALORIES.I COULD NOT BELEVE SOME OF THE THINGS PUT IN OUR FOOD!FOR EXAMPLE, PENUT BUTTER, FOUND MOST HAD SUGER, CORN SYREP, AND ABOUT 10 OTHER THINGS ADDED AS PRESURVATIVES. I HAVE FOUND ONE WITH PENUTS AND SALT ONLY! I BUY RAW CHICKEN, FISH AND VEGES AS MUCH AS I CAN AFFORED. I AVOID PRESURVATIVES SUGER AND WHITE FLOWER AS MUCH AS POSSABLE AND COOK MY OWN FOOD,BROIL, BOIL AND BAKE. I HAVE SMALL MEALS 3 TO 5 TIMES A DAY AND ONLY EAT TO SATISFY MY HUNGER. I AM ALMOST NEVER HUNGREY!IF I EAT A LARGE MEAL I FIND AFTER 2 TO 3 HOURS I AM STARVING!I HAVE WEIGHTS AND WORK OUT 2 TIMES A WEEK FOR 30 MINATS. I RIDE MY ST BIKE 3 TIMES A WEEK BEFORE BED FOR 1 HOUR. I DO NOT ENJOY EXERISE AND NEVER HAVE, I ALLWAYES GOT HERT IN SCHOOL IN SPORTS AND HAVE NO USE FOR THEM EXCAPT CYCLING , HICKING, CAMPING AND FISHING. MY 17 GRANDCHILDREN GIVE ME ALL THE WORK OUT I NEED.AFTER 9 MONTHS I WEIGH 230 LBS, BLOOD SUGER IS 90 TO 180, BP NORMAL, I FEEL BETTER THAN I HAVE IN 30 YEARS!JEAN SIZE DOWN FROM 48″ TO 42″. POTBELLY IS OVER HALF GONE!THANK YOU TOM.MY GOAL IS 165 LBS, LAST TIME I WEIGHD THAT WAS IN 1969.PANT SIZE 34 TO 36.I COULD NOT RUN MORE THAN 2 STEPS BEFORE FALLING DOWN DUE TO BACK PAIN. NOW I CAN TROT HALF A MILE WITH LITTLE PAIN!NO FAST FOOD IF AT ALL POSSABLE. I BELEVE I MAY HAVE GANED THE WEIGHT DUE TO PRESERVATIVES IN THE FOOD I WAS EATING, THIS MAY BE THE CAUSE OE THE NATION GETTING FAT AT THIS TIME. I HAVE NEVER BEEN ABLE TO LOSE WEIGHT BEFORE I TRID THIS.LONG TERM GOAL, LOSE MORE WEIGHT, GET BLOOD SUGER UNDER CONTROL. I PLAN TO HAVE A FUN RETIRMENT IN 10 YEARS!THANK YOU AGAN TOM.PS. MORE DIET HELP FOR DIABETICS PLEASE?

My goal is to lose body fat and get in better shape by doing the following:1. Eat clean, paying attention to WHAT i eat2. Workout on a consistent basis, even if don’t want to.3. Inspire others by living clean and healthy. Muhammad Ali has always been my personal hero!4. Read and reread both of Tom’s books to absorb as much info as i can.

My 2010 Goal:Become a “normal” functioning human being again. It’s been a rough 10 years. I’ve gained ~100 lbs and have pretty much stopped living. My entire existence has been going to work and returning back home. No social life, no friends, nothing. I’ve pushed life away and would like to re-engage. Losing the 100#’s is my new goal for 2010 to begin living again.Thanks for all the work you do!

2010 Goal(s):- I will regain a healthy eating routine that I can share with my family.- I will commit to a quit smoking program finally, since I now realize I cannot do this on my own. (only took 10 years, duh!)- I will do something active with my daughter every day, even if it’s as simple as playing with her indoors.- I will lose the 40 lbs. that I regained over the last 2 1/2 years since my wife and I had our children.10 Year Goals- My family will be living a healthy lifestyle that is manageable for everyone.- I will be actively participating in my daughters extracurriculary activities.- My wife and I will have strengthened our bond even more.- I will celbrate my 9 year anniversary of quiting smoking.- I will become prepared for the following 10 years and set more goals thanks for everything

My 2010 goals are:1. To return to a bodybuilding program full-force2. Change eating habits to a clean-eating lifestyle3. Witness the birth of my 2nd child (YES!!!)My decade goals are:1. Maintain a low body fat percentage (10-12% max)2. Decrease time to run a mile to under 7 minutes3. Get my finances and my life in order (FINALLY!)Here’s looking to 2010…and the next ten years! Heck! …here’s looking at all of the years before they put me in the box!!Joe

My goal this year is go from 238lbs to 200lbs by the end of the year. i just had a son and i want to be healthy and active so i can be there for him. My wife is younger than me and i want to be able to live long and enjoy my time with my family. I have already lost 7 lbs and i am on my way. I bought your online book and it has amazing information on it. I would like a copy of the book to help me reach my goals. Thanks for all you do, God bless you!

My goals for this year are to get back into ultra running – I was badly hurt about a year an a half ago and I have lost the endurance and have gained the weight to prove it. There is a 100 mile race in February of 2011 that I want to break the 24 hour cut off. There is also a race in September that I would like to win but I’m getting married that month so that’s probably going to be a next year thing. My goals for the decade include getting back into top notch shape – running a few obscure marathons and breaking the 4 hour time limit that eludes me. I have about 50 pounds to lose and I’m using the Burn the Fat method and so far so good – just getting my meals down to calorie range has been awesome. I also want to start my own business so that I can train and be home more often. I want to be a better example of fitness and health to my family.

2010 Goals2 half marathons and improve my 2009 time by 5 mins in first race and another 5mins in second race.Complete 3 sprint tris and improve cycle time from 2009Decade goalsComplete a marathon localComplete a destination marathonComplete a Olympic tri

My Goals for 2010 and Beyond!!My goals are not just for myself but for the people I know and will meet in the future. I am now 40 years old and have been eating clean since 2000. I have competed in Figure over the past six years and have learned a ton about health and fitness. It’s because of this that I inspire so many men and women to be the best they can be in health and life. I have helped and continue to help many people with cleaning up their diets and starting to excercise and it’s because of helping others that makes me want to be a good role model for them. This means setting short term goals such as dropping bodyfat for a vacation and maintaining that lower bodyfat to show them it can me done while still enjoying life!My long term goal in the next 10 years is to retire from my J.O.B and become a life coach to others, perhaps become a Personal Trainer. Currently the people I help I do it for free. I believe God gave me this passion for health, fitness, and life and He wants me to share it with others.I will reach as many people as I can, transforming bodies, minds, and souls!”Those who are humble and ambitious are destined to succeed.”~Carolyn Kay

Weight Loss goals:-Lose 15-20lbs (that last stubborn fat, already lost 50lbs)Achieve this by:-eating clean healthy whole foods-continue my 3x/week ST workouts-increase cardio to 5-6x/week-If knee stays in good shape, run Helvetia Half Marathon in June-Continue to help others reach their weight loss & fitness goals as a PT nutrition consultantIf these goals are achieved I’m going to Europe this fall!!

Goals for 2010.Continue the progress from 2009. I lost 40 lbs in the last half of 2009 by eating cleaner and working out. I would like to apply more of the BFFM system this year to lose at least another 35 or 40 lbs. Above that I would like to get my body fat % down below 20%. I am currently around 29%. I would like to have more fun this year, I would like to have my first child this year. I am also working on my finances this year and would like to be completely debt free besides my house.Decade goals.I would like to maintain my clean eating and lifestyle while reducing my body fat % even more. I would like to be down to 15% by 2011 and then close to single digits by 2012. I would also like to continue to get stronger while maintaining my weight around 195 lbs. by the end of the decade I would like to also have no debt at all including my house. and have 2-3 children.

My goal for 2010 is to lose 20 lbs. in a structed way as to keep it off for the entire decade!

Had a stressful tough year in 2009 and now ready for the new me.To lose 80-100 lbs and go from 35% or so body fat to 15%, get on a consistent program of working out and eating healthy. Be a role model for other women my age (40-50) who have the age, menopause, stress, family situations to deal with and who may – like me – have got a bad OA knee and losing the wt will only help this knee and save the other one!To do all this smartly and not follow the popular trends and misinformation.

Eat better and get back into a proper training regimenGet back to playing rugby againComplete at least 2 marathons this yearTravel to Japan this year1o year goalsto be happyto be healthyto be successful in my relationships and my career