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How to Set Goals Like Katie Ledecky

How to Set Goals Like Katie Ledecky
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This past summer Katie Ledecky showed the world that she is better at swimming than the rest of us are at pretty much anything.

She thoroughly cleaned up in Rio, winning four gold medals—three of them individual—and a silver. Her 400 and 800m freestyle wins were devastating, with her margin of victory in the latter a staggering 11-plus seconds. She swept the 200-400-800m freestyles, something that hadn’t been done since 1968, displaying a once-in-a-generation range of speed and ability.

She’s now a two time Olympian, kicked an American Ninja Warrior’s butt at a made-up game on Ellen, and tossed a heater when she threw the first pitch at a Washington Nationals game.

And did we also mention that she’s only nineteen years old?

Here are some goal setting tips us mortals can pick up from the greatest active swimmer on the planet:

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Keep them visible.

Thinking and dreaming about our goals is easy. Everyone does that. If you are even mildly serious about crushing your goal, jotting it down and having it in sight is almost mandatory.

After all, something changes when you take literally five seconds to write down your goal. It becomes a little more real.

When Ledecky and her coach Bruce Gemmell sat down after the 2013 FINA World Championships, where she rocked the world records in the 800m and 1500m freestyles, they discussed what was possible over the next three years leading into Rio. They decided on two goal times: 3:56 for the 400m freestyle, and 8:05 for the 800m freestyle.

Even though they kept the goals to themselves as they prepared for the Olympics, the goals she had set were never far—she had written “565” to signify her two goal times on her pull buoy. Every day during her swimming workouts, during the long 8,000-9,000-yard training sessions with a nearly endless number of flip turns, those three little numbers were there waiting for her, motivating her, reminding her of the purpose of all the work.

And how did she do in Rio? She pretty much nailed her goals right over the head, swimming a 3:56.46 in the 400m freestyle, and 8:04.79 in the 800m freestyle.

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Be willing and ready to fail.

The word failure carries with it so much negative baggage that the moment we slip up, fail, or otherwise disappoint ourselves we quit. We tell ourselves, “Ah, we didn’t really want it that bad” and move on to the next thing, never giving our goals a fair and consistent effort.

Which is too bad, because without the ability to brave the initial hurdles and resistance we can never truly improve or advance towards the hard and rewarding things we want from life.

One of Ledecky’s strengths is her willingness to fail in practice, to see past the initial struggle and keep at it. In Angela Duckworth’s book Grit, her coach related just how serious Ledecky was when it came to being willing to fail:

“There are days she fails catastrophically,” he said. “She fails in practice more than anybody in her [training] group, because she’ll start out like, ‘This is the pace I need to swim in the race, so I need to replicate it in practice.’ And she’ll go six repeats like that, and the tank goes empty and she just falls off. But you know what? She’ll come back the next day and try it again. And on the third day, she’ll nail it. And she’s been doing this since the first day I walked on the deck with her.”

Nobody likes failing at something or not being good at something the first time out. Being willing to fail is not about getting comfortable losing or sucking—it’s using the rage and frustration from not nailing it the first time to get the hang of it in future attempts.

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Surround yourself with people who will bring out the best in you.

If you looked at the people you keep in your circle, would you say that they are inspiring bigger and better things out of you, or are they encouraging mediocrity and the status quo?

When you hang out with people who are doing the things you want to do it’s inevitable that their influence will help push and propel you upwards.

Ledecky, having outpaced the female swimmers on her team, trained predominantly with male swimmers in the lead up to Rio. During altitude camps at the United States Olympic Training Center, she would go head to head with male swimmers on the national team and routinely “break” them.

One of the male swimmers that Ledecky “broke” included Conor Dwyer, who is no slouch himself in the middle distance swimming events—he placed 4th in the 400m freestyle in Rio and won a bronze in the 200m freestyle.

By surrounding herself with swimmers who were faster than her she rode their wake towards faster swimming, elevating her to times and records that are so far and above the competition it’s ridiculous.

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Meet and Exceed Your Goals

Whatever your goals are—whether it be learning how to swim faster freestyle, or get that promotion at work, or get in better shape—there are lessons that the top swimmer on the planet can teach you.

Write out your goals and keep them in sight. Be ready to fight back against those first few moments of difficulty. And surround yourself with people who will push you upwards.

Featured photo credit: Flickr via flickr.com

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Last Updated on April 19, 2021

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals
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Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

How can we start to see results and have the momentum to keep moving forward? The answer is simple:

Have a game-plan and know exactly what is going on inside your body.

If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

1. MyFitnessPal

    When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

    MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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    Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

    Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

    While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

    If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

    Get the app here!

    2. Fitbit

      I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

      While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

      Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

      This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

      Get the app here!

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      3. MapMyRun

        This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

        If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

        Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

        MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

        Get the app here!

        4. Zombies, Run!

          Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

          ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

          This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

          You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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          Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

          Get the app here!

          5. Prepear

            Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

            Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

            With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

            Get the app here!

            6. Strava

              If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

              This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

              Get the app here!

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              7. Aaptiv

                If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                Get the app here!

                8. Freeletics

                  Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                  You will be surprised at what a great workout you can get without any equipment.

                  That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                  Get the app here!

                  The Bottom Line

                  These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

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                  Get ready to be motivated, informed, and ready to start achieving your dreams!

                  More Tips for Weight Loss

                  Featured photo credit: Gabin Vallet via unsplash.com

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