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Ben Kissam’s August 2016 Goals Report

Ben Kissam’s August 2016 Goals Report

Each month, I post a detailed review of the progress I have made in that particular month towards my 2016 goals.

For a quick recap and easy navigation of my August 2016 Goals Report, see the Wins/Losses/Fixes “cheat sheet” below. The italicized letter/number code next to each item is the 2016 goal that this action is most closely aligned to. (example: (ob5) = Goal #5 in the “Online Business” section of my goals)

Biggest Wins:

  1. The Coach K Show surpassing 1,000 downloads in the first 29 days of existence.
    1. Also totaling 1,365 webpage views on in that same time frame.
  2. Finishing the final MASS workout after a grueling 4 months of training.
  3. Officially becoming a “nomad”, moving out of my apartment and now living in various places before I begin traveling in September.
  4. The peace of mind and security that comes with finding a “home” in podcasting. Knowing that I finally found a good spot that I’m comfortable with and am excited to grow in instead of bouncing around.

Biggest Losses:

  • Moving out of Denver after an amazing 2 1/2 year stay in a city that I have deep affection for.
  • Saying goodbye to close friends and co-workers because of the above reason.
  • 2 scheduling errors for The Coach K Show that were preventable.

Fixes For Next Month:

  • My new approach to scheduling my day (pictures below).

Verdict on Last Month’s “Big 3” Goals:

  1. Scheduled 21 interviews out of 30 and conducted 11 out of 20 for The Coach K Show.
  2. Complete MASS program. (this will be released as an Action Experiment the first week in September)
    1. Weigh between 200-205lbs by August 26, 2016.
    2. Followed my macro split with about 80 out of 95% proficiency (20 of 26 days)
  3. Finish up my summer commitments and move to Fort Collins, CO for the beginning of my “nomad year”.

My “Big 3” Goals by September 30, 2016:

  1. Get 10 people to commit to the beta version of Goal Sabbatical and complete the building of the program.
  2. Complete the achievement trifecta for the podcast.
    1. Record 20 new episodes of the show.
    2. 2,700 or more total downloads on The Coach K Show.
    3. 350 or more followers on Instagram. This is where I’m posting all things podcast and other things relevant to my life and achieving goals. Follow a brother, will ya?
  3. Weigh 202.5lbs or less. (currently 207.5)

OVERALL RATING FOR July 2016: 9/10


2016 Goals:


Physical goals include measurements of fitness, body composition, and various physical performances.

By December 31, 2016….

1.I will achieve a raw powerlifting total (bench/squat/deadlift) of 1300 or more.

MASS changed me. I’m officially done with the program, and will be posting an entire testimonial (in the form of an Action Experiment) on my experience with the program sometime in September. Pat Davidson, the program’s creator, will be featured on a podcast episode that will run in conjunction with this episode.

Here’s some more footage from the final squat workout of the program. This is the first round of a grueling 10 round workout, 305lb backsquat x 4 with 20kb swings at 44lbs in between sets. 1:1 work/rest ratio. Humbling.

2. I will snatch 215lbs+, and clean and jerk 285+.
I did some light snatch work with coach Luke Leinweber at Project Rise Fitness during the month of August. He showed me two flaws in my first pull that have plagued my snatching since I started Oly lifting literally 7 years ago. The first pull in the snatch has never felt comfortable- the reason being that I was pulling it like a deadlift with the bar too close to my shins, causing it to go away from my body from the get-go. A simple 2 inch adjustment made a world of difference.
Though I haven’t snatched regularly since May, I expect this number will climb as a result of the minor tweaks he made.

3. I will do a set of 20 or more strict pull-ups.

Will crush a set of this in September at some point to see where I’m at.

As I’ve already said, if push comes to shove, I can always go hyper-speed and program pull-up ladders to get there.

4. I will run a mile in under 6 minutes.

Now that MASS is over, I’m going to have to test this one soon. There are some good tracks in Fort Collins- where I’ll be living during the month of September and October- that I will be frequenting.

In previous months, I’ve explained how this is totally classified a “I’ve still got it” goal- AKA, an arbitrary, ego-driven desire that helps me validate that I’m still capable of doing something I did years ago. Though I haven’t run a mile in some time, I did re-test the workout “Fran” the day after I completed MASS for similar reasons. I wanted to workout and haven’t done this one since probably 2011. Coming off the monster that was MASS, I was curious to see how it might translate.

Fran is a workout consisting of 21-15-9 (3 rounds) Thrusters at 95lbs and pull-ups. Go as fast as you can until you’re done.

My lifetime Fran PR was 3:59, and I did the workout in 3:57, which was great. What wasn’t great was that I proceeded to vomit all over the front lawn of the gym moments after I finished, and followed that up with 8-10 hours of what sounded like the breathing of someone with emphysema.

Sometimes I don’t know why I do these things to myself.

5. I will complete a set of 4 unbroken muscle-upsNo progress.I primarily train at a bad-ass functional fitness facility in Denver that allows me to do cool things like ring muscle-ups. If you ever find yourself in the Denver area, check out Project Rise Fitness.

6. I will complete a set of 10 unbroken strict handstand push-ups.

I’ll mess around with these in September. I hit a set of 7 of these just goofing off a few days ago, so I’m close.

7. I will have achieved a body fat percentage of 10% or less and weigh between 190-200lbs.

See this Action Experiment to read my journey to achieving this goal.

8. Run at least 3 “Action Experiments” that cause me to adjust current habits that contribute to my physical health.

Expect Action Experiment #2 with my MASS experience to come online the first week in September.

Beginning in September 2016, I’m opening up the beta version of Goal Sabbatical. This will become a product eventually, but I’m ready to open up a few spaces for people to use the course for free.

Personal Development

  1. I will have traveled to at least 5 new places- countries, states, areas of the world- that I’ve never been to.
I began my year as a nomad during the last week of August. I’ll be living in Fort Collins, CO until the last week in October before I return home to prepare for overseas travel.

My year as a nomad on “Goal Sabbatical” kicked off 4 days ago. I left a great job and moved out of Denver where I’ve lived for the past 2 1/2 years to explore the world, build a business, read a ton of books and free myself up to achieve some goals that I believe will shape the next 20-30 years of my life. — I’m stationed in Fort Collins, CO for the next 8 weeks before I tour across the states to MA. From there, I’ll be abroad for 7 months, backpacking around the major European cities before landing in #ChiangMai, Thailand for the final 4 months of my trip. — I’m lucky to still be in the beautiful state I’ve started calling home and to get to enjoy quiet Sunday nights with views like this 1/2 mile from my house. The perfect way to unwind from a hectic weekend before the craziness of another week of podcasting, interviewing, and empire building on #TheCoachKShow ensues.

A photo posted by Ben ‘Coach K’ Kissam (@thecoachkshow) on

 Fort Collins is great and gives me a chance to spend time with family and explore a town I’m not very familiar with.
Last month, you learned that I’ll be backpacking Europe in Nov-Dec of 2016, followed by a 4 month stay in Chiang Mai, Thailand.
This goal is in the bag, it just won’t be achieved until later on in 2016. New places I’ve been to in 2016 also include:
  • Fort Myers, FL
  • San Francisco, CA
  • Aspen/Glenwood Springs, CO


2. I will have read 10 personal development books.

I mentioned a book last month called “Ego Is The Enemy” that profoundly impacted me during the month of July. I didn’t read much at all during the month of August, but now that I’m unemployed, I’ll have more time to work towards this goal. I still need to read 5 more books by the end of 2016.

Here is that book:

Note: if you click the link and purchase the book, I will receive a small affiliate commission. The price would be the same as if you searched it yourself. If you do choose to purchase through this link, thanks so much!

3. I will have volunteered at least 3 times in various capacities.

Other than helping a few friends move, I have not done much volunteering this year.

4. I will have completed my morning routine 250 or more times, or an average of 5x per week.

Now that MASS is over, I have less of an excuse not to work towards this goal. I’ll be getting up at 5am for the next few months as I prepare to travel.


Outside of my actual business, my financial goals measure my savings, planned purchases, and financial investments.

  1. I will save up enough money to backpack Europe and travel various parts of the world in the fall of 2016/winter of 2017.

My “nest egg” for travel spiked from ~$2,800 to about $5,100 during the month.

I’m getting close to the goal of $6,500 I’d like to leave for Europe with.

2. I will have followed my wealth strategy plan (details to come in a later post) with 100% commitment.

I’m 100% as of late. Nothing to report here.

3. I will invest 10% of my 2016 income into an IRA fund.

Did the math on this one, and am sitting at just over $600 in stock investments currently. Like I mentioned, this will grow more towards the end of Q3 for 2016.


I think that a great place to hear about my legacy goals would be in episode 11 of The Coach K Show. I explain the 2 legacy goals that I have for my life, how they can’t be achieved while I’m still alive, and how these strong feelings towards them shape everything that I do.

Thanks for reading my August 2016 Goals Report. I publish these reports as a way to inspire others and  show the world what it takes to reach real world outcomes. If I can ever add value to your life by helping you reach your goals, you can reach me directly at


Until next month!

– Coach K, Out.