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  • Writer's pictureDr. Adrian Pujayana

Mediocre efforts lead to mediocre results.


Let me start by saying that there are few times in life when you put only a little effort into something and have some kind of outstanding results. Perhaps a smile, saying please and thank you can get you a bit further in life, but not so when it comes to your health and wellness goals. High achievement requires high effort and high commitment…period!


Many times we set out to achieve some kind of ambitious wellness goals but shortly become dissuaded from pursuing them, and the effort involved with these goals becomes unsustainable. Why is that? Here are some theories:


1. The goal was too lofty or ambitious.

2. High ambition, low commitment.

3. Unprepared for the task.

4. Lacking resources, funds, or opportunity.

5. Inadequate programming.

6. You didn’t involve others to help you become successful. 7. You didn’t give yourself time to succeed.

Don’t let these reasons discourage you from your achievement. Your circumstances are modifiable, and MUST change in order for the outcome to change. Remember the saying…”insanity” is the expectation of doing the same thing again and again and getting a different result. This insanity philosophy is what built Las Vegas (incidentally where I wrote this article).


Here’s what I would suggest when it comes to goal setting and programming success:


1. Set realistic goals: It's important to set goals that are achievable and realistic. This will help you stay motivated and focused on your progress. Work backwards… start with your goals in mind and create several benchmark points that progress into the culmination of your targeted goal. Example, if you want to lose 100 lbs then set yourself up for losing the first 25 lbs, then the next 25 lbs…and so on.


2. Make a plan: Once you have set your goals, make a plan on how to achieve them. This will help you stay organized and on track. Create a plan for each of the above sub-goals and approximate timing required to see these sub-goals being achieved.


3. Track your progress: Keep track of your progress by writing down your achievements. This will help you see how far you have come and motivate you to keep going. Perhaps you are not a checklist maker, but checklists serve as a visual affirmation of tasks completed, which show that you are on track. Remember, the journey of 1000 miles begins with the first step followed by the next, and from time to time, it is essential to review your processes and what you are doing to make sure that you are still aligned with the goal.


4. Celebrate your successes: Celebrate your successes along the way. This doesn’t mean having multiple cheat days or reducing your standards. Celebrate in a way that is reasonable and tangible while still coherent with the values involved in your goal. I personally like to shop…so celebrate with a small but meaningful trophy!


5. Focus on effort: Emphasize the importance of good effort in order to achieve good results. Because extraordinary goals require extra ordinary effort, which is why lofty goals need to be broken up into cycles and sub-goals.


6. Be patient: Remember that achieving your health and fitness goals takes time. Be patient with yourself and don't give up. Achieving wellness is to achieve something that you want to maintain on a permanent basis. You are building something that is going to last you a lifetime, so be patient, thoughtful, and purposeful. Changing your body, for example, depends on many biological variables like healing time, tissue remodeling, metabolic adaptations…genetics…I can go on.


7. Seek help: Know when to have advocates on your side. Even coaches need coaching at times and doctors need to become a patient at times. it’s OK not to have all the answers, and it certainly is OK to need the assistance of others.


I speak a lot about wellness goals, and I love coaching my patients. But I also recommend taking these goal setting principles into day to day living and professional goals as well. Nothing stated above is really original. But they are organized thoughts that can help you add organization into your processes, or build constructive programming to help you achieve greatness. Good Luck!


Dr. Adrian



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