33 Goals

“Breakthrough New System Proves It…”

Now You Can Achieve ANY Fitness Goal In Just 3 Easy Steps, All While Drastically Improving Your Body And Health In The Process

Discover The 33 Fitness Goals EVERYONE Should Achieve And An Exact Plan On How To Achieve Each One…

Special Report, By Fat Burning Expert Dennis Heenan

Harvard researchers were caught red-handed… In one big fat LIE. Yet it was this study, as you will see in just a moment, that sparks the solution to HOW you can achieve all 33 fitness goals found on this page, while transforming your body to look it’s best EVER in the process. First though, here’s that Harvard study…

In 1979, Harvard researchers “surveyed” students in their MBA Program on whether or not they set goals for what they wanted to achieve. Here are the results of the survey:

  • 84% had no specific goals at all
  • 13% had goals but they were not committed to paper
  • 3% had clear, written goals and plans to accomplish them

Now here’s where the outrageous claim comes in… According to researchers:

“The 3% of MBA’s that had clear, written goals and plans to accomplish them made ten times as much money as the other 97% of MBA’s combined.”

There’s just one problem with this study…

It doesn’t exist…

Yet, still to this day it is one of the most popular goal setting “studies” of all time. And it has even been referenced by icons such as Zig Ziglar, Anthony Robbins, and Brian Tracy, just to name a few…

So why on earth am I showing you a study that doesn’t exist?

Before I answer that, I want you to take a look at another study. This time, one that is actually true and REAL…

Psychology professor Dr. Gail Matthews was fascinated by the fake Harvard study you read above and decided to conduct her own little experiment. She took 267 participants from a wide variety of businesses, organizations, and networking groups throughout the world and evenly assigned them to 5 different groups.

  • Group 1 was asked to simply think about the business-related goals they hoped to accomplish within a four-week block. They were then asked to rate each goal according to difficulty, importance, the extent to which they had the skills and resources to accomplish the goal, their commitment and motivation, and whether they had pursued the goal in the past (and, if so, their prior success).
  • Groups 2-5 were asked to write their goals and then rate them on the same dimensions as given to Group 1.
  • Group 3 was also asked to write action commitments for each goal.
  • Group 4 had to both write goals and action commitments and also share these commitments with a friend.
  • Group 5 went the furthest by doing all of the above plus sending a weekly progress report to a friend.

Now the goals that participants set ranged from completing a projects, increasing their income or productivity, improving organization, enhancing life balance, learning a new skill, etc.

Of the 267 participants that started the study, 149 of them finished the experiment. Of those 149 people, they were asked to rate their progress and the degree to which they had accomplished their goals. Here were the results:

Group One: The individuals in Group 1 only accomplished 43 percent of their stated goals.

Group Four:  Accomplished 64 percent of their stated goals

Group Five: Group 5 was the most successful, getting an average 76 percent of their goals accomplished.

That’s a 33% Increase On The Success Rate Of Goals

Like the Harvard study, the most successful participants showed two common traits:

  1. They had clearly written goals.
  2. They had a plan in place on how they were going to accomplish those goals.

Yet it was the third part that set Group 5 apart from the other groups…

“They got social support by updating someone on their progress WEEKLY.”

dennisLet me ask you something, and I want you to answer honestly…

When you set goals, do you write them out, have a plan, and get social support?

I ask you this because after reading both those studies, you need to realize something VERY important, so listen up…

No matter what goal you set, how specific your plan of action is, or how much support you get… You won’t get anywhere without the final piece of the puzzle.

Just taking those three steps above will bring you great success on the goals you set. In fact, they will increase your success rate immediately by up to 33%. 

Yet, what I am about to share with you is a game changer and can allow you to be near perfect on reaching all your goals…

It may seem simple, yet it’s the most important piece of all…

Of the hundreds of positive goal setting studies I came across during my hours of research, you can bet that I came across some very negative ones as well.

Really quick, I’d like to share my notes on WHY these negative goal setting studies are actually great news for you when it comes to reaching all 33 of the fitness goals below.

In a quote pulled from an article written by Ray Williams, author of Breaking Bad Habits, he states:

“The inherent problem with goal setting is related to how the brain works. Recent neuroscience research shows the brain works in a protective way, resistant to change. Therefore, any goals that require substantial behavioral change or thinking-pattern change will automatically be resisted.”

He continues, “The brain is wired to seek rewards and avoid pain or discomfort, including fear. When fear of failure creeps into the mind of the goal setter it commences a de-motivator with a desire to return to known, comfortable behavior and thought patterns.”

What Mr. Williams is saying is that when we set goals, our brains natural reaction is to return to the known or comfortable behavior patterns that we’ve already set. This is what makes it very difficult in the beginning when trying to change a habit or accomplish a goal.

Although this may seem like a negative, this is a HUGE positive as you go after the goals below.

As was pointed out, for many people, goals CAN be detrimental because of the way the brain is wired. YET…

In his book, “Goals! How to Get Everything You Want–Faster Than You Ever Thought Possible by world renown author Brian Tracy, he states:

“You become what you think about most of the time… successful people think and talk about what they want, most of the time. Unsuccessful people think and talk about what they don’t want, most of the time.”

I tell you this quote because that is what setting AND accomplishing goals really comes down to. The way you think. The way you talk. And the way you go after your goals.

The Most Important Piece Of The Puzzle Revealed

Of all the negative goal setting studies I came across, the wide majority of them pointed back to one main negative: mindset.

Researchers claimed that when setting goals, people often let themselves produce negative emotions, become “de-motivational”, and often times will only accept 100% perfection as success or achievement.

Listen, goal setting should NOT be about perfection and here’s why:

Let’s say your goal is to do 50 straight pushups in 6-weeks from right now. Currently you can do 12 straight pushups, so you get a plan in place and follow it by doing exactly what it says.

Fast forward 6-weeks. It’s now testing day. You are ready to go and give it your all out effort. You reach 48 pushups and drop to the floor exhausted… FAIL!

Or is it?…

Some would say you failed because you didn’t reach the 50 pushups… Yet let’s take a look at the stats:

  • In 6-weeks you increased your pushup total from 12 to 48 in a row (that’s adding 36 pushups)
  • We can assume your chest, shoulders, and triceps are looking better than ever
  • We can also assume you are more fit than ever before.

Reading those three statements, that sounds like a pretty good success story to me… I would take that achievement any day of the week… Improving my body, getting stronger, and increasing pushup total by 4X… Wouldn’t you take those results?

Here’s the problem: we live in a society that is so results driven that we forget to live in the moment and celebrate the little successes.

It’s like when people come to me as if they had “failed” and gained 25 pounds in the last week, when suddenly they say in a downhearted tone… “yea I’ve only lost 11 pounds in the last month.”

And my reply is always the same… “Well, would you rather have kept that 11 pounds on or lost that 11 pounds like you did?”

I think you know what answer I get 100% of the time…

Here’s my point, setting goals works… Yet you need to make sure you incorporate the most important piece…

And that’s your MINDSET!

If you go into this thinking that everything needs to be perfect or else you are a failure, you are setting yourself up for disaster.

If you think that progress means failure, then you won’t be very happy going after these 33 goals.

Listen, I’ve failed many times going for goals I’ve set. Yet each time I come out stronger, smarter, and better because of my mindset. It’s like Michael Jordan once said:

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

That’s the mindset you need to have. Failure will happen, but that WON’T and should NOT stop you from reaching your goals.

So What Are The Three Crucial Step To Achieving ALL 33 Fitness Goals Below?

Before we get to the 33 Fitness Goals EVERYONE Should Achieve, let’s recap what we just learned about setting goals.

Step One: Clearly Write Out The Goals You Want To Achieve.

Step Two: Have A Proven Plan In Place On HOW You Are Going To Accomplish Your Goals

Step Three: Get Social Support On A Weekly Basis (this can be with a friend, coach, Facebook Group, etc.)

BONUS: Having The Right MINDSET Will Ensure Near Perfect Success To Reaching All 33 Goals Found Below…

No matter if at this point you believe in goals or not, below are 33 “challenges” that everyone should complete in their fitness lifetime.

Attached to each goal or challenge is a plan of action on how you are going to reach success. So what are the 33 Fitness Goals Everyone Should Achieve?

33 Fitness Goals Everyone Should Achieve

Strength Goals


Perform 50 Straight Pushups

flatecover-4Have you ever wanted to do 50 straight pushups? Or how about 100 straight? On this plan we show you how to go from doing less than 5-pushups to doing over 50 in a row in just 4-6 weeks. If you are more advanced, get ready for more advanced numbers… Like 100-125 pushups in a row! We cover two different phases in this manual so whether you are a beginner or more advanced, get ready for Pushup Domination.


Perform 25 Straight Pull-Ups

flatecover-3This may be one of the toughest goals on the list, yet without a doubt one that everyone reading will want to achieve. One thing is for sure, as you progress through this straight to the point plan, your pull-up numbers will continue getting better. In no time you will be doing 10, 20, and even over 25 straight pull-ups on a consistent basis.


Do 100 Straight Double Unders

flatecover-7The first time I did double unders was when I was 10-years old at baseball practice. From there, I learned to master the double under, eventually working my way up to triple unders. I will show you through this video and ecourse how you can start making double unders look like a piece of cake. Oh yea, and these workouts will help get you extremely lean in the process.


Perform A Handstand Without A Wall For 15 Seconds

flatecover-5One of the more difficult exercises to do because of the strength, balance, and mental focus needed. In the ‘Zero to Handstand’ handbook, you will learn the exact progressions you need to make in order to progress into your first handstand since your childhood days. From there, we will walk you through to the next level and work our way up to doing one for 15-straight seconds.


Reach 50 Straight Burpees With NO Rest

flatecover-9Ahh… Burpees, the exercise we all love to hate. Yet working 639 different muscles and burning up to 12 calories per minutes, it also hard not to LOVE this exercise. Not only do burpees take immense strength with the pushup and squat jump, you are going to need endurance too. With this plan, we have you covered on all aspects.


Squat 1.5X Your Own Bodyweight

flatecover-8Squatting is one of the best exercises known to man. Yet, still it is far too underutilized. Squats are essentially the exercise that build your lower body and core. And the more you can squat, the stronger you will be throughout your entire body. In this guide, we walk through how to go from squatting a 45 pound barbell to 1.5 times your bodyweight.


Hold A 5-Minute Variation Plank

flatecover-10No this is NOT just a regular 5-minute plank on your elbows. This is 5-minutes of variety that you will build into doing. After accomplishing this goal, you are sure to have abs of steel.


Run A 40-Yard Dash In 5-Seconds

flatecover-11Sprints are the single most powerful exercise on the planet, on many different levels. Not only do sprints get you extremely lean and cut, they make your body more athletic, explosive, and strong. Learn how to run faster, be more powerful, increase strength, and get extremely lean using our “Sprints For Abs” manual.



  1. Perform 5 pistol squats

Performing 1 pistol squat is hard, let alone 5. Yet with this manual in hand, you will learn all the progressions needed to workout your way from the most basic one-legged squat to doing the 5, perfect form pistol squats.

  1. Do 5 one armed pushups

Endurance Goals

  1. Complete a tough mudder race.

Obstacle races have been all the craze these last few years and I firmly believe it’s something everyone should do at least once. Not only will you have a blast, you will have to train to hard to get in shape for it. In the “Mudder Fitness Manual” you will learn exactly how to train over the next 8-weeks to be Tough Mudder or Spartan Race ready.

  1. Run in a half marathon.

In the “Sprint Your Way To Completing A Half Marathon” I will show you unique training techniques that you can use so you are not killing your body with long distance runs every week before the day of the event. That said, this style of training will be challenging yet your body will reap lots more benefits than traditional marathon training.

  1. Run a 6-minute mile—on a track!! Not a treadmill.

The mile was something I always dreaded doing… Like the 400 Meter race, it’s a grueling 5-6 minutes. No matter if you are a man or woman, running the mile should be part of your routine from time to time. It test mental focus and strength, endurance,   and your willpower to push through. In this guide, we will take you 5,280 in just 6-minutes time.

  1. Participate in a triatholon

There are many different levels of Triathlons, and like anything new, you need to start slow and build up. This manual isn’t for those looking to do the Iron Man, which I consider the craziest race on the planet. Instead, we train you so that you can complete your very first “Sprint Triathlon” which consists of a 1/2 mile swim, 12.4 mile bike ride, and 3.1 mile run. From there, we will guide you on what steps you need to take next if you want to compete as a triathlete.

  1. Run a sub 1m 400M (men) sub 1:15 (women)

One of the most grueling events in track and field… The 400M. Yet look at any 400M athlete and you will notice a strong, ripped, and lean individual. Running the 400M at a near sprint is one of the biggest feats in fitness. With this guide, you will be crushing your 400M times in just 8-weeks. Plus, you will be getting super lean and fit in the process.

Nutrition Goals

  1. Eat ZERO processed food for one whole week. (recipes)

Everyone at some point in their life NEEDS to go through the “Met-Reset Manual”. You will learn how to eat ZERO processed food for a whole week, completely resetting your metabolism and clearing the junk from your system. This is not a cleanse, rather a way for you to reset your digestive system so that you can live a healthier life. As an added plus, you can expect to burn 3-6 pounds of fat during these 7-days.

  1. Eat at least one fruit or vegetable with every meal for a whole month

This may be the most unique and difficult challenge on the list. Eating a vegetable or fruit with each meal for a whole month (aside from dessert, of course). Within this short PDF, you will discover the 27 most powerful fruits and vegetables on the plant. Ones that you will thoroughly enjoy. Plus, we’ve added in 5 of our favorite vegetables recipes that we have never shared with the public before.

  1. Eat more protein

Protein has been the lifeblood of the human body for thousands of years. Thinking back to the times of the cavemen, they feasted on animals and fish each and every day. In this compact manual, you will learn of the top 25 protein sources you should be eating as well as 10 of the most delicious protein recipes you will ever come across.

  1. Learn to cook 3 great tasting meals

Cooking is an art form. It takes time, patience, and the right guide to get you from A to Z. With our “A to Z Cooking Guide”, you will discover 7 recipes that are so easy your kids can make them. Plus, they are so delicious you will think they came from a 5 Star restaurant.

Health Goals

[ez_two]Lose 20 Pounds Of Fat

flatecover-13This might be one of the most important goals on the list. For so many people, burning fat is one of the toughest things to do. And the main reason is they have simply never been given the proper plan. Inside ‘First Phase Fat Loss’ you will discover the straight forward steps to losing your next 20 pounds in 6-weeks or less. Plus, as you go through this plan you will be adding lean muscle AND getting healthy.


Gain 10 Pounds Of Muscle

flatecover-12In 2007, for the first time in my life, I saw that it was possible to gain muscle. And the best part was, it was possible to do without adding a single ounce of fat. In this manual you will learn the exact steps you need to take to put on 10-pounds of pure muscle over the next 6-weeks.


Pick Up A New “Get Fit” Hobby

flatecover-14Getting fit is more than just workouts and nutrition. In order to keep things fun and exciting while getting fit at the same time, you sometimes have to look outside the realm of “workouts.” In this no-fluff manual, you are going to learn our top 20 outdoor activities to get lean. Plus, we have just added bonus indoor activities that you can do as well.


Eliminate 5% body Fat In 6 Weeks


Sleep 8 hours a night for a full month

Meditate for 15 minutes a day for 2 weeks

Stretch more.

Keeping track of your success without using a scale.

Pick up a new hobby that is fun but is still helping you get fit at the same time.

Drink only water/black coffee—nothing else.

Eat in every meal for a month—learn to cook!!!!

Master a yoga pose.

Take time to relax: (yoga)

See your abs