Body Fat Solution Book Giveaway&2010 GOALS Contest!

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

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.

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:*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: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

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

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

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

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…

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.

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

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%.

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

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!

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!

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!

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!

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

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. 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.

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!

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.

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)

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

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.

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.

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

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.

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.

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.

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

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 :)

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.

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

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

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.

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.

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!

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!!!!

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

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

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!

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!!

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

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.

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!

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!*

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

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

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

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

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

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.

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….

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”!

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

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

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 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!

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.

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

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.

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 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.

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

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.

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.

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!

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.

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!

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

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.

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.

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.

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!

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

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

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

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

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

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

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 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.

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!

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

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.

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:Achieve and maintain a lean

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.

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.

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…

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.

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.

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

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.

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.

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!

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

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.

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.

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 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!

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

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!!

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

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

Having lost four dear people in my life in 2009, my goal for the rest of my life: Work with pride, smile every day, laugh every day, find something kind to say to everyone I speak to, exercise with gusto, eat real food slowly and enjoy every bite.

Your goals MUST include health, body fat/weight and fitness goals, but while you’re at it, this is a great time to write down and share some other life goals as well, if you choose.Goals for 2010205 by December, 2010 before I turn 40. As of now 244 at 39.Workout 6 x week (3 lifting sessions and 3 cardio)Body fat 10%Compete in several road races and sprint triathalonsDecade 2010-2019Maintain weight at 205 for one more yearGo for 200 at 7% bodyfat the next year.Aim to complete at least 3 half ironman triathalonsGo for 1 ironman triathalonTry one new activity/sport each year

My goals for 2010 are:To relocate from the east coast to the west coast. The details are stupendous, especially when my husband will be leaving first, and there are two properties to sell before September.To rediscover the motivation necessary to get “back on track” regarding healthy choices and time to exercise.To find a way to say goodbye to my old life and hello to a new one.To continue to motivate my family to achieve their dreams, and to work hard in order to deserve them.To do all this without hurting myself. :)Goals for 10 years:Get fit again, and stay that way.To always be ready for change by staying resilient.Help finance my daughter’s car, college, wedding, and whatever else can be managed reasonably.Advise my daughter some more, since in 5 years she’ll need to know different things than now.Become a better, safer motorcycle rider.Take classes on how to make stained glass.Travel.Make new friends.There are so many more goals to be met, many of which I haven’t even thought of. :)

Hi Tom,I lost 65 pounds last year in abt 7 months and havent gaind the weihgt back now im restarting the program since i need to lose at least 10% more body fat and i would love to have your new book to help me out.thanks,Ricardo

Goals for 2010:Start working out twice a week (I have a 2 yr old and 6 month old and work part-time, so this is a big deal for me!)Goals for next decade:Decrease my internal age (we bought the Wii Fit Plus and my internal age is 51 and I’m only 32!!!) I used to play sports all the time, so this is quite embarrassing!

My goal for 2010 is to select a weight and diet and exercise program that is sustainable for me for the rest of my life in terms of time committment and flexibility. I am going to give up reading every new trend that comes along and experiment to find out what works for me, as an individual.My 10 year goal is to still continue a support group that we just started to weigh in quarterly and to be within 5 lbs of our goal weight or have to pay the yet to be determined bet amount. My goal is that this will hold me accountable for my health and fitness but let me worry over more important things such as my family and friends.

My goals for 2010 include streamlining my life health. This includes not only continuing to keep my bodyfat % in check and stay in shape, but to remove things from my life that can cause health issues. (i.e. lead in dishes, chemicals in drinking water, etc.)My life goals include getting my company started full swing while continuing to stay healthy, helping my loved ones get into shape, and structuring my company to enable my employees to live healthy active lifestyles without having to choose health OR career.Your book has been EXTREMELY instrumental in my accomplishing these goals and I look forward to your future publications!Thanks,Mike R.

Like I already said, BFFM ebook is definitive guide for fat loss and healthy living. Though I haven’t read Body Fat Solution yet but I believe Tom must have put his best in it to take the successes achieved from BFFM ebook to next level…!

Complete my first ever marathon (Olympic Discovery) in June @ 40 years old.Get back to a comfortable 34 in waist.Maintain a steady bodyfat level at 10-12%.Gain 5-10 lbs of lean body mass and keep it on.Continue to promote healthy eating and model good dietary choices for my family.Lose 5 lbs of fat mass.Tighten consumer spending and reduce consumer debt to 0.Promote healthy lifestyle choices to friends and family.These are my goals for 2010 and beyond.

My goals for 2010 are:-workout 5 days/week-get down to below 10% body fat (currently at 15%)-increase arm size (bicep/tricep) 2 inches. Currently 13.5″-include cardio 3 times/week10 year goals include:Continuing to maintain a healthy lifestyle.Continuing to workout regularly

1 year goal:–Continue to love myself for WHO I am and not WHAT I am.–Be a size 12 (or smaller), with body fat of 23% (or less.)–Finish my certification through ISSA as a specialist in Nutrition for Fitness and Physical Trainer for Children–Volunteer at programs focused on children’s obesity and ideally a gym with a focus for children’s fitness.10 year goal:– Own a successful coaching business-focus on women and children fitness. Public speaker as an advocate for child obesity– Be a size 10 w/ 20% or less body fat.– Compete for body building at the age of 60– Continue to love and admire my husband and remain active in our daily lives and on vacations: hike, bike, backpack, ski, laugh and laugh some more and enjoy the wonders of God in our lives. And live as always with a positive perspective.

My major goal is to stay on track and workout regularly this entire year while keeping my diet balanced. I’ve been at it for 3 years now and have achieved some results but have been extremely inconsistent so there is much room for improvement. Above all I want fitness and good eating to become a lifestyle that will stick for the rest of my life. It has to start somewhere so my goal this year is to stick it out and workout regularly, at least 3 days a week, and stick to my diet especially while traveling.Specifically, I would like to reach an ideal weight of 155 lbs with a maintainable bf % of 8-11%That’s all. Thanks Tom for helping me re-focus on my fitness and good health.

Hello ,I’ve been trying to get to my goal for a little while now, and since i have quit smoking i have put on a few pounds but i don’t give up. My thing is that my husband has started exercising with me also which i am so proud of him too but i do think that we need a little help with your book and your motivation to keep up to our goal and not feel like we r going nowhere in the quest to get to our goal.Keep up the good work, Tom!

I’m closing in on 50 now but I want to keep a tight pulse on my weight. My goals are getting my fat percentage down and doing so by concious nutrition. In concrete this means:- concious and knowledgeable way of eating- Getting my fat percentage down over all.- losing some 5Kgs of overweight and replace with muscle tissue.- maintain my twice a week fitness training schedule- add an hour or more per week of cardio excercise by way of running

My 2010 goals are simple1) I will continue to keep my weight at 185lbs and my bodyfat at or below 14%–achieved this reaching this goal last year after reading your ebook again and the chapter on goal setting.2) I will find employment after being layed off againDecade goals1) I will find employement give 10% of salary to rescue mission for others2)I will give 10% to church directly for families in need3) I will find a way to send children to collegethese may seem simple but they challenging and I will achieve them

Margaret Trissels Goals and Entry:1 yr goals:I will be 60 lbs lighter in fat in 1 year.I will no longer need to buy Plus-size clothing.I will coordinate a yoga class at work, for me and others interested in learning about yoga.10 yr goals:My continued healthy lifestyle has brought me to my ultimate goal of 160 lbs. ( I just edited that. Initially I thought 170, but I’m going for it ALL!)I no longer eat to satisfy ANY emotion…I eat to fuel and support my body and nothing else.My change has sparked others to ask what “made the difference” for me. I will be ready to share the spiritual, physical and emotional steps that I take each day to fully live my life.

One year goal:get out of Stage III adrenal fatigue, get my training back on track and kick the pants out of my previous PR over half Ironman distance in August.10 year goal:Remain fit and happy, at a healthy weight, continuing to eat healthy, organic, wholesome foods and remain at an idea weight of 165lbs. Hopefully get my knees replaced – osteoarthritis is not fun for triathlons!!! Have finished at least one Ironman distance race.

Cari Huppert2010 goals*Place 1st in my age catagory in a short course Tri…*Eating clean, and eat natural foods.*Enjoy life and what it offers.* help my friends/ family reach their goals.* being a great role model for my family/frliends.* Laugh more* Play more*Learn to love work and enjoy that I have a great job.this is the start of my list. Stuff will be added and every year work to doing better then the year before.”live life with no regrets.***huge goal..Ironman***

2010To have a sustainable 10% body fat and a Lean Body Mass of approx 70 KG and excellent all round fitness levels.DECADEGet a TV program commissioned for the British audience about the BFFM program and featuring it’s author Tom Venuto and those who have benefited from it.

“It’s simply the speed with which the last 10 years seem to have gone by that blows my mind.” Tom, you said that in your email above and it really hit home…Twelve years ago I weighed 92 lbs. and stood 5 feet tall and was built to ride a hundred kilometers a day or more, I was 35. I competed in Randonneurs and did very well maxing at the 500 km route…then I had a son.Now twelve years later although I am very active and include weight training, rock climbing, hot yoga and miles of high-paced walking in my daily routine I am at that age where weight gain at the waist is making my wardrobe obsolete. I have “profoundly severe” osteoporosis and I’m only 47. I have fractured or shattered my arm bones and some fingers with no apparent cause and that wreaks havoc on the weight training and rock climbing. I also seem to be losing muscle mass no matter what I do… soooo…. it’s time to take radical action. I weigh in at 111 lbs. now and my body fat is a whopping 27% or more…and the muscles are just not there the way they used to be.Goals for 2010 and beyond:- manage the inevitable as naturally as possible with an increased knowledge of how food affects my body.- reduce body fat % so I feel healthier and have the energy to keep up with a dog and twelve year old boy in the woods, on the ocean and climbing walls.- eat well, eat healthy, eat with the knowlege that we are extremely lucky to have the nutritious food our bodies need to keep up at our maximum- take time away from the stress of working and being a single parent and looking after aging parents to be “me” and look after me.- maintain the healthy lifestyle by reading inspiring books such as yours.- be the best parent I can be for my son by setting an example of healthy living and strong convictions.

My short term goal is to get under 300lbs- I have not seen the 200’s in over a decade. My overall goal for 2010 is to get under 250lbs, walk a half a marathon, finish a rough draft of a book I have been working on for years, and finish my prerequisites and get into nursing school.My 10 year goal is to be at my ideal weight and stay there. I would also like to get down to about 18% body fat at least for a bit. I want to run a half a marathon and be able to play soccer again. I would also like to become an nurse practitioner and certified herbalist so I can help people achieve lasting health.

MY Goals:To trust third time is lucky! I posted on the 1st give away, then on the 2nd (wrong URL) give away and now this! = 3 times!To stop evening snacking just before I go to bedTo loose only 10lbs – mainly fat – which just will NOT go!To give more to the poorTo mentor someoneEnjoy nature moreMake sure my kids go beyond me

Goals for 2010:Lose 10% body fatExercise consistently; 3 days a week strength and interval trainingClean up my diet–keep and use a food journalGet my husband to do #2 and 3 with me, so he can lose 10% BF, tooTransform our office into a workout roomStart my own internet businessLearn how to jump the wake on my wakeboardRe-energize my Girl Scout troop by doing more and bigger service projects in our communityTry something I’ve never done beforeGoals for the decade:Adopt 2-3 children, maybe from the US or maybe internationalWork at home doing my internet business(es)Move to the mountainsLearn how to snowboard betterContinue living clean and lean so I can live to 100Cruise the Mediterranean (especially visit Greece)Visit Norway, Ireland, and EnglandSnowboard in Switzerland

Chad Estrada’s Goals for the 2010 calendar year*I am active every single day- I am active in my health, body and mind as well as in my community and family life.* I am a flexitarian- I live a more vegetarian lifestyle, with the occasional/seasonal white meat.*I educate myself in all my passions of food and nutrition as well as American Sign Language-, which help me achieve my goal of becoming a nutritionist.*I Love and let live.*I am Achieving greater balance and strength every single day by following 5 principles, as well as doing yoga on a regular basis.*I am achieving my goal weight range of 145-150 ( I am lean fat burning, muscle-building machine)*I achieved the six-pack I have been working on (by) 10-10-10.*(I remember to) Breathe in, Breathe OutFor the next decade*I have found a new passion in my career as a consulting Nutritionist. (I graduated college with honor roll status.) I love my career because I love helping people reach their health goals, and by doing so living happier lives.*I am in optimum health and people comment on how great I look and congratulate my success regularly.* My debts, i.e. student loans, are nearly/fully paid off.* I meet and inspire people on a regular basis*I have helped my family reach success in their health goals but also with their confidence, family happiness and education goals.* I have been in my weight range for the past few years now and remember to breathe in and breathe out.* I live and Love

Name: Ray Vachon2010 Goals:- Continue to workout 6 days a week- Drop my BF from 25% to 15%- Keep encouraging my wife on her fat loss journey- Finish a 3k & 5k road race in Feb & Mar respectively- Finish a sprint Duathlon in May- Finish a sprint Triathlon in June- Finish a half marathon in September10 Year Goals:- Inspire other people that are in the same situation I use to be- Drop & maintain my BF to 10%- Finish a marathon under 4.5 hrs in 2011- Finish a Ironman 70.3 under 6.5 hrs in 2011- Finish an Ironman Triathlon under 15 hours in 2012- Go on a nice cruise with my wife on our 10th anniversary in 2012- Qualify for & Finish the Kona Hawaii Ironman World Championship under 15 hours in 2013- Be debt-free by 2016- Go on a nice vacation to Australia with my wife on our 15th anniversary in 2017- Get certified as a Personal Trainer, and in Nutrition & Wellness- Learn a 3rd language- Meet & have dinner Tom Venuto :)

My goal for this year is to become fit. Seems simple, although for me it is very hard. I recently became a father at 41 for the first time. We adopted a son, after waiting for 7years in the system. During the waiting time, I let myself get out of shape. I want to be physically fit for me, my partner, and for my son. I do not want to be the father with the paunch, and unable to keep up with his son. I ran, dove, and played several sports in my youth. I want to be able to enjoy all of those activities with my son. My long term 10 year goal is to be strong enough to compete in and hopefully place in a triathlon! I also want to get to and stay at 6-10% bodyfat. I realize these goals may seem minimal to some, although they are mine. Thanks!

First of all, I started on a good regime in mid-2009, not overly intense, but following your book, broadly, but not to the letter.What happened? I lost about 4 percentage points bodyfat, about 5 pounds of body weight, and so I gained muscle mass. Starting from about 152 pounts (I am 5’7″), that’s not bad.What I learned? If I made this progress by losely following your program in relatively short time, how much more and faster could I have gone with just a little more effort?So my goals for 2010 are:get back into regulard workout mode (>3 times a week)reach 10-11 % BFTrun a 5k race in the summer!have visible 6-packsomewhat bulkier and more defined upper body (though I am not looking for bodybuilder proportions)2011-2019:maintain the same!continue to look like I am 32

My goal for 2010 is to apply what I read in Burn the Fat, Feed the Muscle. I have applied some of the material to my eating habits, but did not set any goals or buy a tool for measuring body fat %. I rode my bicycle 1200 miles training for a 450 mile, one week ride in Iowa last summer and lost 10 pounds, but have gained 5 back. My goal will be to have 14% body fat by the end of the year and be 155 pounds. My eating goal is to follow the protein-carb-fat ratio in the book and eat more raw, unprocessed foods. I need to set a goal and stay with avoiding sweets.My 2020 year goal is to stay at that weight and body fat content. I would like to be an example for other 62 year old people to see.

Long term goals:-While walking on the beach at HHI, S.C., I will be asked if I’m interested in becoming an underwear model.-I will become a millionaire investing in the stock market-I will run 5-10 marathons12 month goals:- I will be at 7% bodyfat by December 31, 2010.-I will continue to learn as much as I can about the stock market and investing.-I shall continue to improve my self-image utilizing centerpointe.Weekly goals:-Every Monday I weigh myself and measure bodyfat using Accumeasure calipers.-Every Monday I review % of meals eaten cleanly for the week (___ out of 42).-I workout at least 5 days per week.Daily goals:-I eat 6 healthy meals including lean protein and vegetables/day.-I stay well hydrated and purify my body by drinking 10 glasses of H2O/day.-I look great w/my shirt off.-I’m grateful and proud of how good I look and feel today.-I strive to constantly improve my body and optimize my genetic potential.-I’m developing clean eating and consistent exercise habits that will be ingrained in me for the rest of my life.-Thanks Tom, you inspire me!

My goals for 2010 are to lose 30 weight pounds and 20% body fat by the end of the year. I’ve been carrying the extra weight for the last 20+ years and this is my year to accomplish that goal.My goals for the decade is to start actively plan for my retirement in 15 years. I want to be able to have enough to live off of and to do some serious traveling in that next decade.Here’s to all our goals and dreams and aspirations.

Goals for 2010:Health and fitness:attain a heathly weight (clothes size of UK 12-14 or smaller)bring blood pressure down to healthy levelwork out consistently at least 3 times per weekeat clean at least 85% of the timeimprove my personal best 5k timetrain to complete pull uplearn to do a cartwheel (frivolous, I know, but my kids are learning how in gymnastics and I have always wanted to be able to do this!)floss dailyLife:make time with the kids and husband at least weekly for a physical activity (bike ride, hike, swim)reconnect with friends I see less oftenWork:use new job as opportunity to leave behind bad habits and create new good habits (short response times, proactive client contacts, regular business development activity)Goals for next 10 years:Health and fitness:maintain healthy weight and blood pressureenter and complete triathlon (that would be for 2011, rather than 2019!)Finances:pay off mortgageconsolidate and improve retirement savingsWork:build strong legal practiceprovide excellent service to my clientsbe promoted to senior equity partner

1 YEAR GOALS:*Burn off 20 lbs of BF that I still have after having a baby.*Exercise 5 hours a week, cardio and weights*Eat well balanced meals every 3 hours* Learn Spanish10 YEAR GOALS:* Get the children in School* Start a new Career* Pay off Debt* Build a Log HomeThank You!

My short term goals are to bring down my BMI from 28% to @ least 10. I would love to be fit and Healthy… I have been smoking for approximately 18 years and have FINALLY quit so, I’m seeing the water gain and am proud to say it has been 2.5 months, my family and I are so proud. I have seen the effects of smoking (aging) simply melt away and dissappear now it’s time for the weight.Long term: To open a cafe that caters to the diabetic. It will give hope to all that have lost it, and it will offer alternatives to just coping with this disease… It’s a fight and challenge that must be conquerd

Goals. I am 44 about to turn 45. I have worked out for the better part of my life but want to take it to the next levelShort term goalsCut Body Fat to 10-12% and maintainRun a half marathon in under 2 hours or 8 minute mileAdd muscleStay youngLong term goalscontinue to work out 6 days a weekStay active in sports Softball, tennis, running, soccer, and GolfSell my 3 businesses so that I can coach youth sports and spend more time with my familyShow my faith more by doingTravel with my wife and kidsBe financially soundShoot a round of golf in the 70’sDo something big.

I have been heavy my entire life and I’m turning 40 in 2010. I am determined to be under 200lbs by my birthday in December. I am slightly over 300lbs now and I know that a 100lb loss in one year is pushing it, but I want to give it a go and get as close as possible. Realistically, I will be happy with any weight loss that is between 1-2 pounds per week. I feel like I’ve been giving in and giving up too much lately, and that is not acceptable to me and 40 is looming. But if there is one thing Tom’s book has taught me – it’s never too late to get healthy!Goals for 2010:1) Reduce high blood pressure and high cholesterol through exercise and healthy, clean eating.2) Exercise for at least 30 minutes a day (starting) upwards to 1 hour toward the end of the year.3) Have at least half of my goal weight lost by October 1st. I’m going on a safari to South Africa and Botswana and I have to be under a certain about of weight in order not to have to pay extra for the small air plane ride to the safari camps…not to mention comfort on a 20+ hour flight to get there and back! The seats on A340 airplanes are only 17″ wide in economy…4) Continue to work on my self-image. I think this is the key for me to start and continue weight loss. I get very discouraged with how I look and it spirals into giving up and I don’t want to give up on being healthy before – and after – 40!Decade goals:1) Achieve and maintain a healthy BMI and fat percentage.2) Continue to eat foods that will benefit my health for the long term.3) Continue exercise routine – cardio and resistance training.4) Take a lot more trips and be comfortable in those darn tiny seats! Or as comfortable as possible as we all know they are made for children anyway….I wish you all the best as you fulfill your dreams and goals in 2010 and the next decade!

Jack Canfield talked about setting 101 goals for yourself – so far I have only achieved 73 items for long-term.Goals 2010:1. Achieve my goal weight of 130 pounds and maintain it.2. Write 3 books.3. Improve my relationship with my family and friends.Some of my goals for the future:1. Travel to 50 countries in the next 10 years.2. Have my own home with a swimming pool and garden.3. Be happily married to a wonderful guy.4. Exhibit my photographs in a gallery.5. Set up my own consulting business.6. Help to reform humanitarian intervention and genocide policy, and help to stop conflict worldwide.

Tom,I am 25 years old and the past three and a half years I have taken chronic fatigue head on. A year ago November I slept 14 hours a day and barely had enough energy to get out of bed let alone workout. Thankfully that all has changed.1 Year Goal-By December 31st, 2010, I would like to be able to lift weights 3 days a week and on my off days, 3 high intensity cardio sessions. This would be a huge milestone for me and can only be accomplished my body is able to recover. Currently, I can only stretch and do very light movement exercises.10 year Goal- At 35 years of age, I would like to be completely recovered and bursting with energy and happiness.-Create a program for highschool, college and young adults to avoid making the same mistakes I did. Teach them about proper nutrition and when and how to listen to their bodies to avoid missing out on the fruits of life. I would also like to help young adults mentally and physically who are going through chronic fatigue.

My goal for this year is easy because this is going to be my year, Zen in 2010…Not only will I be finally shedding that extra weight but I am more focused on getting fit, that feel good feeling after a workout. I deserve so much more than hiding behind my weight.As far as this decade, I hadn’t really thought that far in advance…my youngest will be a senior in highschool by then yikes! I hope to find a way to live and be happy in the cold climate of MN and if I don’t that I take the plunge and move somewhere warm, I love the ocean and feel I was born in the wrong state! I also plan to get back my confidence and compete again in an adult skating competition, after suffering a head injury this past year and gaining weight it is much harder to do things on the ice.

2010 Goals1. Decrease my body fat to a healthy range (under 25%).2. Train for and participate in three 5 mile charity runs, two 7.5 mile charity runs, and one half marathon here in Saint Louis.3. Continue to maintain the healthy lifestyle I implemented last year, but increase my activity levels and push myself harder than last year.10 Year Goals1. Maintain my healthy lifestyle, continuing the “good” habits that I have picked up over the year.2. Ensure I am in better shape / conditioning than I am now at 27.

2010 Goals:1. Get back in shape with daily activity (only one rest day a week) following a balanced plan of cardio and weight bearing exercises thus creating a Healthy and Fit body.2. Plan better meals and eat only organic.3. Continue to learn more about exercise and healthy living through reading, listening, and participating in teleclasses.4. Buy a Dell laptop computer. (Just did that one last week and it will arrive soon.)5. Create a blog.6. Finish my book.7. Create a Mastermind Group10 Year Goals:1. Maintain a Healthy and Fit body.2. Launch a new Coaching Career and leave my current job.3. Help people believe in themselves more and go after their TRUE hearts desires.4. Become a # 1 Best Selling Author5. Buy A Home that is warm, comfortable, has an exercise room, an office and will support all my creative endeavors.

Goals for the year. Reduce my bodyfat from 25% to 10%2. Obtain my personal training certificationGoals for the decade1. Maintain 7-8% body fat year round2. To inspire clients, friends, family that no matter where they came from, they have the ability to change.

1 year goal:Take my fitness to a higher level with kettlebells and reach 125 on the scale!10 year goal:Pay off my kids college tuition and retire healthy, fit and strong!

1 year Goal – By January 1, 20111) Win my IFBB Pro card in Figure at Nationals this Summer2) Complete my last 4 classes towards my B.S. in Kinesiology3) Move into my own apartment by June 1st4) Personal train at least 2 clients regularly5) Take 2 courses towards my NASM continuing education6) Prepared to compete in Crossfit 2011 games10 year Goals1) Own and thrive in my holistic fitness/nutrition business2) Own my house in lovely San Diego3) Earn over 150K a year doing what I love4) Have a schedule that allows me to love people and serve others on a daily basis

goals 2010-to improve posture ande muscle imbalances-i will fix my kyphosis-fix my anterior tilted pelvis-and fix my lagging right arm- i will keep my bodyfat under 10% currently 8.4%- continue to do cardio 3 times per weeks- and weight train 3 times per weekdecade goals- be married with 2 children- be under 10% bodyfat- take up a degree in human movement- take up yoga to relax- meet you TOM

Hi, Tom and all.My health and fitness goal for 2010 will be to continue the progress I’ve made so far in burning fat and building muscle:The pace was and will continue to be:Each week, have the scale show one pound less. So far, the scale has shown 30 pounds less as of today, January 21–and that is at the twenty-seven week mark. At the end of this year, the scale will read 223 pounds.Longer term health and fitness goal:No later than the first day of 2012, reach my maintenance level of 200 pounds with 10 % body fat, and have my body flexible with great stamina, and overflowing with energy.This is do-able, and I’m doing it.Thanks, Tom, for your help.

Goals for 2010 and for the decade and beyond – because this committment starts today..Be good to myself and make time for me – which means going to the gym consistently.Get back to being healthy – when I first read Tom’s book I was so inspired and motivated that I embraced his ideas and concepts wholeheartedly. I was on a mission and I was well on my way to reaching my goals -since then I have fallen off the wagon, so to speak, and now I feel like its time to get back on it. So for 2010 I want to get back to a healthy me and be the best that I ever been, mind body and soul. No more excuses, no more bad habits, and falling back on things we know are bad but still give in to because it is easier to do so.Continue to be healthy, continue to push myself to greater heights, both phsyically and mentally. I will continue my workout regime and be in the best health I have ever been so that I am around for a very long time to enjoy my children and my grandchildren, god willing.Travel More internationallyTo stop collecting/buying “stuff” that clutters your life and focus on the bigger picture of family and friends and spending quality time with them.To be financially independent and to pass those lifeskills to my children.To think more globally and not just my “small” world.To participate in life more.To be more patient and not be in such a rush and to appreciate those small gestures of a spontaneous hug, kind words and special moments.Good luck to everyone in their quest for a healthier, sustainable, freer life..enjoy the journey!

My fitness goals for this year, are to improve on my mtb results compared to last year, by continuing to eat healthy, reducing my bmi over the next few months to be in the best shape I can be for the season. I want to do a 50+ mile mtb challenge. Mainly I want to keep enjoying my fitness, and help encourage and motivate family and friends to be able to do the same. I want to plan my training better, and take the time to set more goals to keep me pushing myselfOther goals include, going back to college :), buying a house, and enjoying life with my family and friends.

Whatever has happened to my body and my attitude has to change and I know it can be done with exercise and some commitment on my part. I’m 54 and going through menopause and am blown away at how this change of hormones can ruin most of my waking and sleeping hours. I’ve gained at least 65 pounds and work in a stressful situation, (on-call cook, assistant, horse trainer, chauffeur/errand girl, etc.) 24-7 for an often grouchy 87 year old gentleman, (making the job even harder).I hope that without blaming him and the job situation, I can get back on track with the endorphin buzz of some form of exercise and I know my body will repay me with my once ambitious metabolism, (5’10” – and used to be 155 lbs. Now I’m closer to 220 lbs!).In this year ahead, I know I could lose at least 30-40 lbs. maybe more, making my horse riding experience way more fun, (for me and the horses!) and my attitude about my life much more rewarding. I also feel I’m not setting a very good example for my two kids in their 30s.In ten years? Well, this time in my life is obviously the culmination of many years experience and I would like to apply myself to a rewarding career with horses and animals in terrific physical shape and health. I want to wake up eager to get on with my day and have dreams in the night of my great life to come.I’ve already purchased your book and haven’t gotten it yet, but if I win this one, I’m going to use it to encourage my kids to pay attention to what you have to offer and say.Thanks for your efforts,Valerie

GOALS FOR THE YEAR 2010*Mental – I have battled bulimia for 2 years and body dysmorphia for well over 8 years. I did get from 170 pounds to 125 over a period of years but it led to a “health obsessed” eating disorder and irrational fears of food, weight, and calories. So my goal is to 100% EDO free.*physical – 120 pds, 12% bodyfat*health – to acquire balance in my emotional (gain emotional intelligence), spiritual (my connection to myself and god), and social life(being able to spend time with those I care about as well as find social communities to join and be a part of).*Fitness goal – to be able to do 8 pull ups unassisted (I can only do 1 at the moment unassisted) and 5 one arm pushups! (I can do 35 full pushups with both hands at the moment)*OTHER GOALS OVER THE NEXT DECADE- 1) get my ACSM 2) develop a business that synergizes emotional, physical, nutrional, and spiritual needs. (emotional and mental is more important than even physical because you can have the perfect body, but if your mentally not in that body life is not good) Tom made a big point about this in his BFFM book about believing and positive thinking. 3) start a eating disorder recovery program that is non for profit 4) write a book to help others in recovery 5) graduate college 6) learn italian 7) find a soulmate husband (preferably a cute one lol) 8) a beautiful home to raise a family 9) eventually becoming a life coach, nutriionist, model, editor, motivational speaker 10) have a trillion dollars (okay getting out of hand, but its MY dream right!? lol)I have so many goals and so many successes already….I am up against the biggest challenge of all this year.I know I can do it…….here is to health, prosperity, and motivation for you all in the new year!cheers!ValeriePS just wanted to also say hey TOM! I am a super fan and have been for years, I always love reading your posts. You really have everyones best interests at heart and i respect that more than you can imagine!

1 year: My goal is to be at my goal weight of 140 lbs. I have a long road ahead of me and about 100 lbs to get rid of but with determination, hard work, and BFFM I can achieve it. I say I need to get rid of the fat and not lose it because when you lose something you tend to find it later. I have no intentions on finding the weight after it is gone!!! This is my year!!!! 2010 I’m gonna win!!!10 year: I will be in the best shape of my life. My goal is to be financially stable, mentally and physically healthy, and living the dream.Thanks for the knowledge to achieve my goal!!!Stephanie S.

Goals: Immediate- to loose 80 lbs of fat over the next year. long term- to continue seeking health thru positive methods like those embodied by the BFFM program as I serve as an example to others that my problems are self-inflicted(no excuses) and relief will come thru inner strength. Life’s tough but I am tougher!

2010 Goals:- Weigh no more than 115 lbs- Maintain no more than 20% body fat- Lose at least 20 lbs of body fat- Gain at least 10 lbs of muscle- Perform at least 5 unassisted pull ups, 100 push ups from toes, 1000 squats- Run continuously at a moderate pace for 1 hour- Flexible enough to sit in a straddle and extend my torso to the floor- Complete ACE personal trainer certification- To have to buy another skydiving jumpsuit because my other one is too big- Start physical therapy assistant program- Experience gratitude every day- Learn to surf- Compete in a figure competition2010 Decade Goals:- Complete Doctor of Physical Therapy Program- Maintain optimum fitness and nutrition- Play more- Win a figure competition- Own my own home- Continue to build habits to accomplish bigger goals and live a more expansive life

2010 Goals:1) Now that I’m in my 4th decade, I have decided I need to start doing either yoga or pilates for my body.2)Lose 10lbs of weight, leaning out, and attaining a single digit body fat%.(Currently 12%)3)Start doing cardio, again, for the first time in 9yrs, as part of my plan to achieve #2.4)Balance out my nutritional intake. Increase my intake of fruit and vegetables….include more super foods and foods rich in anti-oxidants.5)As a Personal Trainer, continue to grow my business, and in so doing, make a difference in people’s lives, not just my clients’, but others as well.6)Continue to learn as much about the human body and physical fitness as I can.DECADE:1)Be as good a father as I possibly can.2)Start my own GYM.3)Become financially stable.4)Continue to live a healthy lifestyle.5)Meet my future wife.6)Teach my son the importance of a healthy lifestyle.Tom, I already own two copies of your book, but would consider it an honor to own a “Tom Venuto Autographed” copy.Sincerely, Andre’ C. Garsaud

1 yearI’d love to compete at an international figure competitionlose another 4% bodyfat to maintain it at 15%, so when I want to compete, I do not have a lot to lose, and do not have to resort to crash diet and insane trainingBe a great mommy, enjoy life, helping others by being an example of health, finishing my post graduate program, and hopefully not be a single mom for long.Compete in Figure Olympia show(but before that I need some implant, so thats another longer term goal)I would love to further my studies and study medicine.Never lose sight of how precious life is.Not to just be alive but live my life.

Goals for Mark Carlson (MNMAC)Short Term (Next 120 days):I am elated to have permanently discarded 4% body fat and am now below 14%. My clothes need to be altered again and I have the energy necessary to grasp ahold of the abundance and promise available to me for the rest of the year. I accomplished this by remaining vigilent in my planned daily exercise and my consistent preparation of healthy, natural foods.I am also thrilled to have my first e-book written and available for sale on the internet. This enables me the opportunity to build upon my established success, enhance my self confidence and springboard my entreprenurial home-based business.2010:2010 = 2010% effort resulting in an additional shedding of 4% body fat. A total discarding of 8%. I am now at single digit body fat. I am recognized as a role model for others over 50 and a beacon of hope to others for what is possible in improving one’s health, wellness and happiness.I am enjoying my new work environment in my home-based business leaving my current employment with grace, dignity and contribution. My current employer is in a better position at my departure than when I started.For The Decade:I have maintained my BF percentage in the single digits and am more fit at 66 than I was at 56 when I started this journey to a better, healthier me. I continue to role model for others over 50, speaking publicly to advance wellness in America.My home-based business generates over 7 digit revenues annually; I now limit the number of public speaking enagements due to schedule strain and I enjoy working only three days a week. I spend more time at our lake cabin relaxing with and enjoying my grandchildren.While others are slowing down, I continue seeking new opportiunities to advance wellness as I continue working well into my 90’s.

1 year goal – to lose 25 lbs of fat and maintain a regular weekly workout schedule, to get my eating out of control and eliminate Pepsi from my diet10 year goal – to have achieved a healthy weight and remain active in my life. To have inspired my 2 little girls, who will then be teenagers, to maintain a healthy and active lifestyle.

2010 Fitness Goals:-cut body fat by 50%-gain 20 pounds lean muscle

I must say that the best thing for my health and nutrition was the day i found Burn the Fat Feed the Muscle. Fitness suddenly made sense to me again. And let me tell you how excited it makes me, to hear about your new book Tom. I just recently (5 weeks ago) gave birth to a beautiful baby boy. Unfortunately the pregnancy was very difficult and the labour was 3 days long ending in an emergency c-section. The great news is that our baby boy is beautiful and healthy. However, just before becoming pregant last year I had lost a total of 35 pounds with the help of Burn the Fat Feed the Muscle. I felt great! Now after the birth of my son I am left feeling like I am having to start over a bit. So to have a book that helps Women understand themselves and their health better is like the best Christmas wish I could think of. Especially when it comes to the emotional aspects of fitness and nutrition.My one year goal would have to be fitting back into those pre-pregancy cloths! And of course getting those eating habits under control again. I was a size 9 before getting pregnant (down from a 15 with burn the fat feed the muscle) and would like to see myself reach that goal again and who knows maybe more!My ten year goal is simple. I want to have more energy and a stronger body so that as I watch my son grow over the years and he becomes more active and busy, I am right there able to keep up. I am able to play along side him and be really involved in everything that he does! That in itself is the most precious goal that I can make not only for myself but for my son as well!

By the end of 2010 I will…-be able to have full range of motion in my right shoulder (torn rotator cuff)-be able to see my ab muscles-be less than 200 lbs-be under 12% body fat-work out 4x per week-have adapted my diet to a lifestyle-reward myself for successThroughout the Decade (2010-2019) I will…-be able to do 100 pushups without risk of injury to my shoulder-still be able to run a 9 minute mile and a half when I’m 39-stay between 9-14% body fat-work out for maintenance and stay active daily-improve my cooking to fit my new lifestyle-bring my wife and children into my new lifestyle for their benefit

On August 4th of 2009, I successfully lost 240 pounds during a 10 minute telephone conversation in which I informed my husband he was not to return to our home! Since then, although the scales are reflecting minimal weight loss my clothes are looser and everyone comments on how good I’m looking these days. But I digress.I made both short and long term goals this year as a result of reading the BTF newsletters. I don’t remember them all but here’s a shot at it.1. Get fit by July 1 2010. I can do it. It isn’t what the scale says but the lack of stamina and heavy breathing after climbing stairs. I am in the process of moving to a 3-story condo and to het from the garage to the bedroom and vice versa I HAVE to climb every single step. The weigh loss is a bonus but being able to do everyday tasks without huffing and puffing is the goal.2. By the time I leave for law school in 2 years, have my weight back down to 104. (No I’m not anorexic and it isn’t too little for me to weigh. I weighed 105 after the birth of my older son. I weighed 124 before he was born and the doctor told me I was gaining too much.).3. Read more Scripture, pray less selfishly and be more thankful. I have been practicing this on the way to work every morning.4. Be more outgoing and less of a wallflower. I am doing self evaluations and getting practical advice. Having the 240 pound tumor removed helps tremendously.5. Complete my Masters in Health Law by 20126. Enroll and complete law school by 2015.7. Pass the bar and return to work in 2015.8. Impress my boss and his peers so much when I return to work tha when he retires several years later I am chosen as his replacement.9. Become debt free except for student loans by Fall 2012.10. Pay off student loans by 12/31/19. Company will assist in law school debt so this is absolutely doable if I budget well and stick to it.4.

Tom, Thanks for all the help you’ve given me through your book BFFM. It was revolutionary in my life. I’m a 66 year old woman who feels great! Your book inspired me to write goals, following your first chapter exactly. Here is a very very watered down version of my goals, expressed in list form, rather than in the “visionary” form I’ve done on my own personal list.Year 2010:1. Go from my present body fat of 26% to 19% by Sept. 1, 2010.2. Lose another 25 pounds (I’ve lost 40 pounds so far following your exercising and eating guidelines) at a rate of 3 pounds a month. This would mean that by Aug. 1 I will weigh 125 lbs.3. Be wearing a size 4 jeans by Sept. 1, 2010.4. Continue to strength train (Super Slow) 2X per week and cardio 5 times per week, with a goal of AT LEAST 280 fitness minutes per week.5. Strive to burn at least 1500 calories per week in cardio and strength training workouts.Goals for the next decade:1. Increase my proficiency in orienteering, advancing to the blue level.2. Become proficient in using a compass.3. Complete the zip line course here in our area.4. Improve my proficiency in spoken French.5. Complete a 5K race by walking it in less than 14 minutes per mile.6. Take a biking vacation, possibly in Europe. Probably in France where I can use my French!

Hi Tom,I started running in March 2009 and have dropped my weight to 190lb from 210lb. I don’t know what my initial BF was, but it is now 16.6%. I am reading BFFM and have the following short term goals: