How I set goals

read on: themovementmemo.com

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Welcome to The Movement Memo, a bi-weekly newsletter where I share actionable tips to help you live your best day ever, every day.

Today's Programming 

• Movement: Metcon for time

• Quote: Godin on what scares you

• Lesson Learned: How to redefine your limits next year

• Optimization: Why I never grill alone

Today's Movement 

Complete for time:

• 1,000-meter row

• 800-meter run

• 50 ghd sit-ups

• 500-meter row

• 400-meter run

• 25 ghd sit-ups

• 250-meter row

• 200-meter run

• 15 ghd sit-ups
  
  

Today's Quote

The best goals are the ones that make you pause and question if you’re really up for it.

If you know you will accomplish it, you won’t put forth your best effort.

The only way to find out what you are truly capable of is to embrace the possibility of failure.

Everything great is on the other side. 

Today's Lesson Learned:

The Secret to Redefine Your Limits in 2025

As we hit late November, I dive into one of my favorite yearly rituals: choosing a challenge that’ll redefine my limits in the coming year.

And I don’t mean picking just any event—I’m talking about a goal that feels a little bit crazy when I say it out loud. Something that’ll make me pause, ask myself if I’m truly up for it, and push me to grow along the way. Every year, this practice reminds me why I keep going, why I chase these challenges, and why I keep expanding who I believe I can be.

My goal in sharing this with you?

To help you feel that same thrill of taking on something bold, maybe even a bit intimidating. 

Because when you plan your year around one challenge that stretches you, it becomes more than an event.

Why I Take on One Scary Challenge Every Year

Every year, I make it a point to do at least one thing that pushes my boundaries.

I look back on a decade of these challenges—whether it was endurance races, mountain bike competitions, or brutal CrossFit events. Each one has changed me, reshaped my idea of what’s possible, and reminded me that there’s always more to give. Imagine how much you’d expand if, each year, you took on something that pushed you just a little further than you’d gone before.

In ten years, that’s a long list of milestones that redefines who you are.

That’s why I don’t wait for “the right time” to take on these big challenges—I make the time.

My Recommendations for Picking Your Challenge

Here’s how I approach choosing the right challenge to make it truly meaningful, rewarding, and yes, even a little bit nerve-wracking. 

(These are the exact steps I follow each year to ensure the goal aligns with my life, my values, and the person I want to become.)

Step 1: Identify What Excites and Scares You

Start with the things that make your heart beat a little faster. 

Think back to moments when you watched someone finish a grueling race or summit a peak, and you thought, “Could I ever pull that off?” Last year that moment hit me when I saw friends complete the Leadville 100. Whatever the goal, it should sound terrifying, but that’s the pull you want to look for. 

That slight hesitation, that feeling of “Can I really do this?”—that’s when you know you’re onto something powerful.

Ask yourself: What’s the one thing you could achieve next year that would make you feel proud, accomplished, and unstoppable?

Step 2: Assess Your Time and Energy

Here’s what no one tells you: big goals require big commitment.

It’s one thing to set the goal, but making it happen means carving out the time to train and prepare. 

I’ve learned to block out non-negotiable training hours each week and protect that time fiercely. If you’re already working out, look at how much more you’ll need to commit to prepare for your challenge.

Real talk: If the time requirement is more than you can handle, scale the goal down to something achievable that still pushes you. The goal is to stretch yourself, not burn out.

*Come back to this challenge in a couple of years when you have the time to commit.

Step 3: Hire a Coach (Trust Me on This)

I used to think I could just power through training on my own.

But there’s a reason top athletes work with coaches. A coach brings structure, accountability, and a solid plan. The right coach will save you time, keep you on track, and help you avoid unnecessary injuries.

I learned this lesson after I tore my MCL from overtraining—having a coach could’ve made all the difference.

My tip: Invest in a coach who’s an expert in your specific challenge. It’s a game-changer for both your performance and your peace of mind.

Step 4: Bring a Friend (Or Two) Along for the Ride

There’s a lot of power in shared struggle.

Training alone is tough, especially on those dark, early mornings or in brutal weather. Having a friend to train with keeps you going when you might otherwise hit snooze. Some of my best memories come from the camaraderie built this way.

Consider this: Finding one or two people to keep you dedicated to your training can make all the difference. 

And the moment when you cross the finish line with each other is something you will remember for the rest of your life.

Step 5: Involve Your Support Crew

Nothing feels better than having friends and family there to cheer you on when it’s time to perform.

That moment when you see familiar faces at a tough point in a race—it gives you that extra boost when you need it most. (It’s the only reason I have finished many races.)

Bring them in: Talk about your goal with your closest friends. Let them be part of your journey from start to finish.

November Is the Perfect Time

November is the ideal month to lay the groundwork for next year.

Planning now not only gives you a clear, stress-free path to January but lets you start with purpose. When you commit to a challenge before the new year begins, you’re setting a tone of intention, strength, and growth.

Now, picture yourself one year from today.

Think of the satisfaction in looking back at this moment—the moment you decided to take on something big, a little scary, and truly transformative. Maybe it’s a race you’ll finish, a mountain you’ll climb, or a skill you’ll master. Whatever the outcome, it will stand as a testament to your commitment, grit, and resilience.

And you will be glad you did. 

So here’s my advice: Choose one meaningful, slightly daunting challenge. Block out the time, enlist your friends, and make it happen. 

Because this is more than just ticking off a box—it’s about unlocking a new level of what you’re capable of and designing a year that pushes you to become more. 

Today's Optimization

Never Grill Alone:  Schwank Grill’s Biggest Black Friday Sale EVER (live: through 12/2)

• $250 OFF a Schwank Grill
• $350 OFF a Schwank Grill + Modern Grill Table
• $508 OFF a Schwank Grill + Modern Grill Table (Large) + Grill Cover

At 27, I believed success was about solo grind.

Then, a friend gave me Never Eat Alone, and I started sharing meals with people who inspired me. Over a simple meal, everything shifted—my confidence, my goals, even my friendships. That book wasn’t just advice. It was a principle I live by today: every meal, every moment matters.

That’s why I’m all about the Schwank Grill.

This isn’t just a grill; it’s a conversation-starter, a memory-maker. With 1500 degrees of intense heat, it sears the perfect steak in seconds, bringing restaurant-quality cooking to your backyard.

And with its modern design, grill table, and rapid heat-up, it’s built to handle any gathering you throw at it.

Grilling with Schwank is about more than just food—it’s the laughter, the stories, the ideas that happen around it. Whether it’s a backyard weekend or a post-work reset, Schwank turns every meal into an experience you’ll remember.

So, fire it up. Make every meal count. 

Grill with Schwank—and bring your people around. Schwank Grills Biggest Black Friday Sale EVER (live: now through 12/2)

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Publisher: Eric Hinman

Editor-in-chief: Bobby Ryan