Bitesize Biohack How to Set & Achieve Your Goals in 2023!

5:36AM Nov 25, 2022

Speakers:

Angela Foster

Intro

Keywords:

important

goal

achieve

bio hacks

health

angela

bite size

heart rate variability

values

fibre

eating

fantastic

question

training

super

mind

breathe

shift

ultra marathon

breath

I think all too often we limit ourselves, particularly with our thoughts. And we kind of question ourselves, you know, can I really do this? You absolutely can.

Welcome to the high performance health podcast with your host, Angela Foster, the show where we talk about everything you need to break through limits, and achieve a high performance, mind, body and lifestyle.

Welcome to another episode of Bite Size bio hacks. These are my mini episodes where I either share a clip from a podcast guest or want some of my own content where I can give you some tips and tricks to really help you up level your life and turn into the best version of yourself. So what I'm talking about today is how to set and achieve goals. I think November is a fantastic time to be doing this ahead of the new year. So looking ahead to 2023 Getting organised and thinking, how can I make it my best year ever? And really looking at how can you uplevel your life in every area, where it'd be like, you know, if you had your life where you were just a level 10 In terms of your fitness, your health, your relationships, your vocation, Wouldn't that just be amazing? I think so often we limit ourselves when we really shouldn't be just knowing that you are enough just as you are and that you absolutely can do this you can do whatever it is that you want to do and turn those dreams into reality. It's just such an exciting time of year, November, I think just getting ahead of time and really, really thinking about next year. And the best place to start is what do I want, what do I really want, because you've got to really want it to stay the course. And so if it isn't kind of fun to you probably aren't going to stick with it. So I think that is probably the best place to start when you're looking at setting and achieving goals. Because anything that's worthwhile doing, you're going to counter to encounter a degree of resistance. That's just par for the course, Steven Pressfield, one of my favourite authors who wrote turning pro and The War of Art really goes into this and literally just in he gives this long list of like everything that you really want, that is worthwhile, you'll encounter resistance with others, just getting better abs to writing a book, starting a new fitness programme to launching something in your business, all of these things, we encounter resistance, and he talks about it as this kind of insidious force within us. Because that's the thing it's not outside of us is within us. So how can we overcome that? One of the best ways is to first of all start with what you really, really wants to ask yourself that question, get journaling on it just five minutes a day, until you find what it is that you that really sticks with you and is in alignment with your values, because that's the other thing that's important is if it isn't in align with your values, you're unlikely to stick with it. So let's say for example, you wanna do something crazy, I say, This is crazy, because I'm not really a long distance runner. But let's say you want to run an ultra marathon, that's going to take a huge amount of training. But if you've got a young family and one of your values is to spend lots of time with them, and you're busy with business and work and things like that, then they may not this, this goal may not at this point in time, it doesn't mean it won't be later, at this point in time, it may not truly align with your values, because you'd be taking yourself away from your family a lot of the time. So you really want to think about that, you know, does it line up with my values and my where I am in life, because there are seasons in life? And then if though all those things line up, and you want to go for it? Absolutely. And then I just want you to think about being unlimited in what you can do. I think all too often we limit ourselves, particularly with our thoughts and we kind of question ourselves, you know, can I really do this? You? Absolutely Can you have the resourcefulness within you to achieve your goals, you've just got to back yourself 100%. And take the first step because it's taking that first step along the way. And as you go, the path will be shown you don't have to know exactly how to get there in the beginning, you just want to really start small, and take those steps consistently every day. The other thing to think about here is you probably think you know, what do I need to do to make this happen if you have this goal, but one thing you want to think about is? And that's a great question in itself, because you do need to put those steps into place. But actually thinking about what do I need to give up? Because whenever we say yes to something, we are saying no to something else. Whenever we say yes to something, we all by definition saying no to something else. So if we're going to say yes to this new goal, and turn these dreams into reality, what do we need to stay say no to. And that's an important part of the process. So understanding what that is, for example, if you decide that you're going to get really, really super fit, and you're going to get up early every morning and go to the gym in 2023, then you're probably going to need to give up, you know, the late nights in the week at least. So there's always something it's kind of like the price you have to pay. So by making sure it's a goal that you really, really want to do that's in alignment with your values and that you're prepared to give up some other things to make it happen are all essential parts of setting and achieving goals. The other thing I was gonna say and I had this question this week from a few of my members in the female but hacker collective is, you know, what about my energy levels? How can I do this and avoid burnout, right, because I've got so much going on. And what I would say to you here is when you're looking at goals as the goal itself, not just the outcome, because the outcome can be extremely rewarding, let's say a financial goal, for example, can be extremely rewarding when you achieve that. But if it's solely driven by that, it's going to be hard to stick to. So the goal itself, the journey, if you like, must be intrinsically rewarding in its own right, it must be intrinsically rewarding, you need rewarding, you need to enjoy that process. Because you will be tested along the way, there'll be times when you feel less motivated. And if actually, you are enjoying the journey, it's going to make it so much easier. And that intrinsic motivation is what's going to liberate that energy. So you don't feel burnt out because you feel excited, right? You jump out of bed, this is something you really, really want to achieve. You've decided you desire, and you've committed to that process. So that's really important as well. And the other thing is to make sure that you have got all your health parameters dialled in, you know that you're not burning the candle at both ends and completely sacrificing your sleep because that isn't going to be sustainable. And at the end of the day, you want longevity in life, but also in business and in all your goals. So you want to make sure you're dying your health. And as I've mentioned before, on bite size bio hacks, you want to think about this shift protocol that I use, because it's a really helpful framework for dialling in those health parameters. And shift really is about your sleep, which I believe is the foundation of everything. Super important. And it also makes everything else easier. The H is for your hormones and heart rate variability, you know, what are your stress hormones like you managing that? Are you introducing enough recovery for example, I've gone into that on previous bite size bio hacks, you can go back and listen to those. And the cornerstone in the middle is the i That's the insights like what can you physically track in terms of achieving this goal, but also in terms of your health parameters? So you're looking at your sleep with something, you know, wearable device, whether that's a whoop strap or an Apple watch or an aura ring? Are you looking at your HRV? Looking at recovery? Are you tracking what you're eating? For example, maybe, you know, for a few weeks or months, you need to hold yourself accountable with something like My Fitness Pal to see am I getting enough fibre? Am I getting enough protein into my diet Enough Healthy Fats? You know, that's really important as well, using things like continuous blood glucose monitor, there's so many ways that we can attract our insights at home. And then also we have the addition of any lab work as needed. And then looking at the F which is really the way that you fuel your mind and body. And this goes to a much broader than just food. So I like to use the acronym here flow, because it's food, light, oxygen, and water. And all of these areas are important. So are you eating nourishing foods, plant based foods predominantly, where you're getting the energy from the sun. They're full of micronutrients and antioxidants and fibre and coupling that with really good levels of protein and healthy fats, you're gonna feel so much more alive and motivated when you do that. And then light light is really important for our health. And, you know, in these winter months, we don't get as much access to light. So you making sure you're going outside, if you have something like a red light therapy device at home, or you're using that on a regular basis, just to give you that boost to your mitochondria. And then oxygen really is looking at your breath work, you know how you breathing? Are you highly stressed? Are you taking time to slow down those breath cycles a few times a day, you'll be surprised if you commit just one minute, once a day initially. And then maybe a few times you build up to it, where you just do one minute of breathing for seven eighths you breathe in for for you hold for seven, you breathe out for a just a fantastic way to tune in Hans GABA production in the brain, which is really relaxing. And just to really bring you into balance. And you'll see benefits almost immediately in terms of your heart rate variability when you do things like this. And again, they don't have to be a long time, just short, simple things that you can do. And then water really importantly hydrating well often forgotten about thing but make sure you are getting good hydration. And with that not just drinking your water but also eating your water. That's a really fantastic way to get good hydration because I'll help ourselves actually hold on to it much better. So you eating foods that have a really high water content, things like cucumber and celery and you know, watermelon, things like that, that can really help to hydrate you. And then the last bit and shift is tea. How are you training your body? Your mind? Yes, we have our scheduled exercise sessions. But what's your overall movement across the day? Like you're getting up and moving around? You're getting those 10 to 15,000 steps in a day. You know, could you be parking further away? This is all really important. Are you taking time to stretch and release tension in your body? Fantastic book, you know, the Body Keeps the Score. We want to be releasing that tension if we really, really want to achieve everything that we want. And then the last one is training your mind. That's really important. We don't just want to train our bodies but we want to train our mind as well. And yes, we have to things like meditation, which are fantastic for really enhancing focus, breath work, which I've just spoken about briefly there. But also think about your thoughts, are you training your mind to back yourself 100% Are you training your mind to see opportunity, as opposed to limitations, that's really important. So just developing an awareness around your thoughts super important to set yourself up for success. Now, if you'd like to find out where you are on each of these areas in shift, we have a free health check that you can take, I think the average time is like something like 60 to 90 seconds to complete, so it won't take you very long. And then we send you a personalised report with your score in each of these areas, and tips on how you can improve in each of those five key areas that I've talked about there. So if you head over to your total healthcare.com, you can go over it's completely free and take that questionnaire is your total health check.com. And then if you want to find out more about the female bio hacker collective, just head over to Angela foster.me, forward slash F BC you can find everything about the membership there and hear from some of our existing members as well. I hope you enjoyed today's bite size bio hacks and you're enjoying these mini episodes. If you're finding them valuable, please take the opportunity to share them with someone you know, it really benefit you if you think it's going to help them. And also if you can leave us a review over on iTunes. Always super grateful. It helps to get the message out to a wider audience. Thanks again so much for listening, and I'll see you next week for another bite sized Bye.

Thanks for listening. Remember to review and subscribe. You can grab the shownotes the resources and highlights of everything Angela mentioned over at Angela Foster performance.com You can also snatch up plenty of other goodies including the highly helpful Angela recommends page which is a list of everything she personally recommend to optimise your mind, body and lifestyle