Our Blog

LYL #021 – Fitness and Live Your List: Turn Your Average Health Goals Into SMART Goals

If you don’t have your health, you have nothing. If you Live Your List you must be healthy to achieve your dreams, develop powerful relationships, and experience amazing things. In this episode of The Live Your List Show your hosts Jerrod and Ryan talk about how to set SMART Goals to achieve physical fitness.

The Live Your List Show with Jerrod Murr and Ryan Eller

Click to Listen


If you are unable to listen to the episode, click here

Wes Hammons – Personal Trainer & Motivational Speaker

wes hammons

Wes Hammons is a twenty-two years old Certified Personal Trainer and Motivational Speaker. He is certified through the National Academy of Sports Medicine (NASM) and works as a personal trainer in Norman, OK at Fitness One.

He is a Motivational Speaker for Paradigm Shift, A Custom Built Team Building and Leadership Initiative Training Group. www.myparadigmshift.org

You can find Wes on Twitter @weshammons, his website at www.weshammons.com, and you can email him at hammonswes@gmail.com.

Wes Hammons’ 5 Simple Steps Everyone Can Do To Live A Healthier Life

1. Diet. Everyone struggles with a diet to a certain extent. It is not about severe diets, it is about focusing on what you are eating, not what you aren’t eating. Keep track of what you are putting into your body by controlling your portions and eating less fast foods. 

2. Become Active. This step requires commitment. Buy a membership to a local gym and have people hold you accountable toward your activity level. 

3. Make SMART Goals. Every activity plan requires planning and strategic goal setting. See SMART Goals in depth below.

4. Be patient. Patience is a very difficult thing for people in the fitness world to realize. Our culture is trying to sell “quick-fix” workout and diet plans, instead you should know the losing weight and being healthy takes time and consistency.  

5. Believe. You can do the top four steps, but if you don’t believe your workout plan will crumble. You need to believe that what you are doing is worth it and it is going to work.  


Specific – One way to make your goal a SMART Goal is to make it more specific. Jerrod and I typically lead workshop participants in the Triple S activity. The Triple S activity takes your goal and makes it much more specific. Go ahead and try it out…write your goal down. I will use the “Go to College” goal as my example.

Original Goal: Go to College
1st S: Make it more specific.
Example: Go to the University of Georgia.

2nd S: Make it even more specific.
Example: Go to the University of Georgia and major in Accounting.

3rd. S: Make it even more specific.
Example: Go to the University of Georgia and major in Accounting and minor in Financial Planning.

The Triple S Activity will help narrow your scope and improve your goal. 

Measurable – The truth is you need to make your goals measurable to make them SMART Goals. If you change your weight loss goal to “I want to lose 10 pounds,” you immediately have a better goal. A goal does not have to be measured by a number to be measurable. When finished, you want to able to say, “I have finished this goal.” 

Attainable – When you make your goal attainable, you are really determining if you can actually achieve this goal. Let’s be honest, some people are either super secure in their ability or just plain crazy. When we determine if our goal is attainable, we must also be realistic.

Relevant – When making SMART Goals, you must always ask the “Why?” of goal setting. This is the reason why you are aspiring to complete this goal. Why are you doing this? Who are you doing this for? Why are you busting your tail, pushing away nay-sayers, and staying up late nights to achieve this goal?

Time-Bound – Without a deadline a goal can last years and years…seeing no end in sight. Statistics have proved time and time again that if you set a deadline you have a much higher success rate.

Check out this SMART Goal from our original goal.

Original Goal:

“I want to go to college.”


“I want to graduate from the University of Georgia and major in Accounting and minor in Financial Planning by the Spring of 2017.”

Which of these two goals do you think will be achieved? Set SMART Goals and see huge results. Write your goal down, put it in your wallet or on your mirror, or on your phone. Review it weekly, if not daily, to see the best results.

This Episode’s Fired Up Quotes

“Don’t tell me the sky’s the limit when there are footprints on the moon.” – Paul Brandt (Tweet That)

“Calories…little monsters that climb into your closet and sew your clothes tighter.” – Unknown (Tweet That)

“Every pro was once an amateur. Every expert was once a beginner. So dream big and start now!” – Unknown (Tweet That)

“I want to workout so hard that I can crack walnuts with my butt cheeks.” – Unknown (Tweet That)

“Good things come from those who sweat.” – Unknown (Tweet That)

“We need to work out more so we can get hot and make other people jealous!” – Unknown (Tweet That)

“I’m tired but I’m moving forward.” – Wes Hammons (Tweet That)

“Belief defines possibility.” – Wes Hammons (Tweet That)

Subscription Links

If you have enjoyed this podcast, please subscribe:





 Your Feedback

If you have an idea for a show you would like to see or a question about an upcoming episode, email me. Also, if you enjoyed the show, please rate it on iTunes and write a brief review. That would help tremendously in getting the word out! Thanks.

Question: What is your SMART fitness goal and what steps have you set to achieve them? Please leave a comment below. 

Tags: ,

This is a unique website which will require a more modern browser to work! Please upgrade today!