Joey Vaillancourt Fitness
Fat Loss Training, From Joey, Miscellaneous, Muscle Building Training, Nutrition

Final Week and Top 5 Reasons to Set a Goal

April 9, 2010 by Joey Vaillancourt · 18 Comments 

Hope you are pumped up and ready for a great weekend!

I know I am. I am actually 1 week away from the Fitness Model Central Championships being held this year in Cobourg Ontario on April 17th 2010.

I have a very involved week next week because the final week is really when a lot of manipulations happen:

- Depletion workouts
- Carb Loading
- Sodium depletion/loading
- Water loading/depletion

The whole nine yards.

I am actually very analytical so I really enjoy the fine tunings and dialing in my diet and training.

Don’t get me wrong, it will be hard work, but I have worked so hard to get ready for this competition that there is no way I would slack off now (even though my energy is pretty low at this time).

It is not just about training and dieting, but it is also about mindset!

Thats right, your mental state is a big thing!

I have been visualizing every day while doing cardio.

I visualize how I am going to feel the day before, driving to the competition, showing up, eating my last meal, stepping on stage, posing…WINNING?!

I think about how the lights are going to feel on my face, how the floor will feel while I walk barefeet in our posing rounds, and of course I imagine my name being called out and how good the PIZZA will taste after the competition :)

I am a strong believer in visualizing how you want things to turn out and only focusing on that!

I don’t focus on any bad or negative factors because what’s the point?

If you are going to give thought to something, why not focus your mental energy on what you WANT to happen?

Seriously, think about that. You have the choice right? Think positively.

Aside from the positive, there have been negatives that I didnt anticipate happening, but nevertheless…

It has taken a bit of a toll on relationships since I just dont have the same time available to see friends or spend as much time with my girlfriend.

I have also become kind of grumpy and impatient at times and for that I apologize to the ones surrounding me :)

I have a new respect for competitors who have been doing this for years!

I do realize that the longer you have been competing, the easier it would most likely become.


Peaking too early…You see, I had a photoshoot about 2 months ago and I was ‘peaked’ at that time.

Then I maintained it for 2 months which in my experience, that was too long!

But life is full of lessons and that is a new lesson learned.

Ok enough about the competition.

Before I share with you my Top ‘5 Reasons to Set a Goal’ I want to first tell you about some updates.

1. The Ultimate 4 Week Summer Prep program.


This is the bonus fat loss program I am giving away for free to people who purchase the Bones to Buff program before April 17th 2010.

Get the ultimate program to gain muscle for this summer.

>> Bones To Buff <<

After that, I will no longer offer it for ‘free’. This is my gift to you since I am in compeititon prep, and I want you to know exactly how to get on your way to your beach body this summer season.

This is basically the exact same workout and diet I used to prepare for the Central Championships!

You don’t want to miss this opportunity. Take advantage of the next 7 days.

Don’t pass up this opportunity to secure a step by step plan to gain muscle for this summer.

2. More Free Recipes and a NEW Training Video

I am going to be filming two new recipes this weekend which will be available by the beginning of next week.

The two recipies?

‘Morning Chocolate Oats’ and ‘Eggplant/Sweet Potato Fries with BBQ Grilled Chicken and Veggies’.

Two delicious natural healthy recipes.

I am also going to be showcasing a ‘depletion workout’.

This is the workout I am going to be performing for 4 days straight while reducing my carb intake to create a slingshot effect when I carb load on the following days.

This workout is rough, but very effective. Its not heavy weights but its a fully body circuit repeated 3-4 times for high reps!

Stay posted to see all these new videos that will help you out with your goals as well. All for free.

Top 5 Reasons to Set a Goal:

1. Accountability:

When you set a goal you create an accountability factor which means you are responsible.

If you don’t set a goal, you dont have that same desire and you won’t push as hard to achieve something without it.

2. Keeping the End in Mind

If you know what you are aiming for as a final result, you are far more likely to hit your target goal (muscle building, fat loss or anything in life).

How can you possibly accomplish a goal if you have nothing to aim for?

3. Deadline

Normally when setting a final goal, you also attach some sort of deadline and that is good!

By setting a deadline, you create a sense of urgency which puts that extra bit of pressure to make sure you do your best.

By being realistic in setting your deadlines, you could achieve something in half the time versus not setting a deadline in which you have no timeline to follow or know if you are on track.

4. Tracking Progress and Correcting

If you don’t set a goal, how can you tell if you are on track?

By setting a goal, you will know that you have ‘X’ amount of time to complete your (Y) goal.

If one week you are not on track, you can adjust to get back on track. It will be a form of trial and error and you will rarely progress to your goal by the way of a straight line.

There will be ups and downs, but by knowing what you need to do, you will always have a reference point to make corrections or adjustments as needed during the course of your timeline.

5. Building Character

Setting a goal and accomplishing it is a huge character builder?

What is character building? Well think of it as who you want to become.

I think everyone desires to become better every day of their life in one form or another and if your not, why not?

By accomplishing a goal, you prove to yourself and others that you are a person of your word and that when you set out to do something you DO IT!

That is big in this day and age in my opinion.

By continuing to set your sights higher and higher, you will accomplish bigger and better goals and start to exploit your full potential.

Those are my Top 5 Reasons for setting a goal and sticking to it.

As a side note, dont get too caught up in whether or not you achieve EXACTLY what you wanted to. By that I mean, if your a bit behind or you fell short, that is ok.

Just think how much closer you got by setting the goal instead of not.

There was some corny saying that I vaguely remember…

‘..if you aim for the moon, it’s still ok to land amongst the stars…’

ok so I might have messed that up but the point is you are still successful even if you don’t get it 100% right! It may never happen.

But 95% isnt bad right?

Set a goal and a deadline.

I want your thoughts!

Leave a comment with your #1 2010 Goal!!!

I want to hear from everyone. This will be your decloration to the world.

Let yourself be heard and comment.

Don’t forget, check out the Bones to Buff package and get it before April 17th 2010 and I will send you your FREE ‘Ultimate 4 Week Summer Prep’ fat loss program.

This bonus will not be available past my competition date so go here now to order:

Don’t pass up this opportunity to secure a step by step plan to gain muscle for this summer.

Here for you,



18 Responses to “Final Week and Top 5 Reasons to Set a Goal”
  1. Keep posting stuff like this i really like it

  2. Hey, I agree with the other commentor on this, you have a lot of interesting stuff to post but you don’t seem to post that regularly. I’d like to see more posts from you, see what you have to say about stuff!

  3. Joey Vaillancourt Joey Vaillancourt says:

    Thanks for the comment, that is actually a HUGE compliment and I appreciate it.

    There will be more content posted more regularly from now on.

    Once again, thanks.

  4. Joey Vaillancourt Joey Vaillancourt says:

    @dental hygienist – Thank you, and I am glad you enjoyed it.

    I will be posting a blog this week that I am sure you will like. All about inpiring others and being a role model…and a very funny picture and story.

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