These are the slides from my 60-minute Busy Woman's Guide to Reaching Your Weight Loss Goals master class. You can get the workbook and see the free full class here: https://www.tsirona.com/goals-master-class-11618-replay

2. Who the Heck Am I?
• Dr. Kelly Morgan - health and fitness professional and
health motivation expert
• Ph.D. in Health Communication
• Adjunct Professor of Health Promotion at
George Mason University
• ACE-Certified Health Coach, Personal Trainer, Fitness
Nutrition Specialist, Group Fitness Instructor
• Registered Yoga Teacher (RYT 200)
• Anorexia survivor since 2003
• Gained 20 lbs. in 2013 and lost it all using my framework
Me
Not me.

3. And What in Tarnation is Tsirona?
• I help busy women to live purposely and
intentionally healthy lives that match their goals
• My programs:
• Provide the structure and knowledge you need
• Put you in charge of choosing our own health
goals and the path you’re going to take to
achieve them
• Actually work, because they are tailored to you,
by you

4. Your Health and Making Changes to It
• Behavior is what you do and how you act out your beliefs
about your health and self
• Behavior = Motivation + Ability + Triggers
• Behaviors are habits that we’ve established by repetition
over time
• Yes, you can change your behavior!

5. Getting Personal with Your Current and Future
Health
• In just an hour, we’re going to go from zero to a plan for achieving
your goals (yes, for real!)
• Steps:
• Identifying your current health behaviors – the good, bad, and ugly
• Envisioning your perfect version of your healthy self
• Writing SMART goals that get you to the perfect vision
• Writing tactics that help you achieve the goals
• Planning for motivation whammies and how you’ll stay energized
• Planning for what happens post-success

6. Mind Mapping
• A mind map is a visual representation of information
• Can be used for anything that requires brainstorming
• Start with a central idea
• Grow that idea by surrounding it with connected branches of
associated topics and ideas
• Just write – don’t edit or self-censor

7. Your Personal Vision
• Identify the most critical branches of your mind map
• Ask yourself why you struggle with those branches and what could
help
• Now ask why you want to reach your ultimate goal (center of the
mind map)
• Ask why, why, why, why, why…
• Envision yourself after achieving that ultimate goal and be detailed
• Get to know that version of you and really connect motivation

8. How to Set Goals You’ll Achieve
• Turn your ideal vision of yourself into reality with an actionable plan
through goal setting
• SMART goals
• Specific
• Measureable
• Actionable
• Realistic
• Time-bound

9. SMART Goal Planning
• Choose the specific, detailed, emotionally-charged reasons for your
goal from your Personal Vision Worksheet
• Get in touch with those deep, emotional reasons for your success.
• What does this success mean for you?
• How might your daily life change?
• What is standing in your way?
• Who can help you?
• What needs to happen to achieve these things?

10. SMART Goal Planning
• The best goals are SMART
• Specific
• Measurable
• Actionable
• Realistic
• Time-bound

11. SMART Goal Planning
• Specific
• Sets the boundaries
• Helps you know exactly what success looks like
• Closes the door on ambiguity
• The more specific you can be, the better you can create a
plan and measure your success

12. SMART Goal Planning
• Measureable
• How will you measure your progress?
• How are you tracking?
• No matter the goal you are setting, you need to have a
way to measure progress

13. SMART Goal Planning
• Actionable
• Methodical steps that lead you to success
• Could you create a to-do list that eventually leads you to
goal completion?
• You know what action to take to achieve the goal

14. SMART Goal Planning
• Realistic
• Do you want to do this?
• Can you do this?
• Is achieving this goal in the realm of possibility?

15. SMART Goal Planning
• Time-bound
• There has to be a finish line
• There has to be a consequence to not making the goal
• Think about how long you will give yourself to achieve
your goal – short-, mid-, or long-term?

16. SMART Goal Planning
• List out each of your goals and go through the progress on all
of them
• The clearer you can get the goals, the simpler it will be to
assign the tactics you need to achieve them
• Don’t edit or self-censor

17. Goals and Tactics
• “A goal without a plan is just a wish.” - Antoine de Saint-
Exupery
• What are all of the steps needed to reach your goal?
• Are there any barriers or potential problems?
• Can you remove any barriers or circumvent problems?
• Are these tactics so easy that you would be silly not to do
them?
• What has to happen to be able to execute this plan?

18. How to Stay Motivated
• Find a support system
• People
• Quality information sources
• Get competitive
• Dietbet.com
• Stepbet.com
• Track your progress
• Review your goals and remember your ideal self

19. Signing a Contract with Yourself
• Layout what you’re going to do
• Identify the consequences of not doing it
• Determine what happens if you fulfil your contract

20. Maintaining Your Success
• Review your SMART Goals and Goals and Tactics
• Read through them carefully and make any notes
• Identify you next goals will be
• Focus on what worked and plan for what didn’t
• Objectively evaluate your plan and change what you need to
for the next round

21. Putting it All Together
• You are in charge of your own health, the goals you set, and the plan
for getting there
• Behavior can be changed if you have a plan that motivates you
• Behavior = Motivation + Ability + Triggers
• You’re excited about your goals + you can actually accomplish those goals
with some work + you have reminders of the behavior you want to do/why
you want to do it
• Figuring out a plan ahead of time leads to success in your goals
• Tracking keeps you honest and motivated
• Success builds up like a snowball and increases motivation

22. Diving Deeper into Your Goals and Success
• 3 modules with video lectures and
multiple associated
worksheets/materials
• Goals, plans, exercise, nutrition,
maintenance, motivation
• Access to me for questions
• Flexible, lifetime access
• Near-100% success rate
• http://bit.ly/RSGCourse

23. Questions?
Email me at
kelly.morgan@tsirona.com or
visit www.tsirona.com