When setting goals most people have no difficulty identifying point A (baseline), creating a vision of point E (final result), but many lack clarity on the steps and behaviours associated with b,c and d.  Where you begin and expect to end are easily quantifiable, the steps you take to get there require direction, conscious decision and consistent practice.

You’ve already defined what you want… Now, rather than staring at the baseline numbers confused as to why they’re not changing… Develop a plan.  Planning starts with a series of specific and meaningful questions.  The quality of your questions and your access to accurate and effective answers will strongly influence your results.   Educate yourself, find direction and start moving consistently.

Ask questions, find answers, implement strategies

What is holding me back (where is the ‘weak link’)?


  1. How do I assess this?
  2. What are the results telling me?

Assessment should drive the design of your program, it does not need to be complicated.

What physiological systems need to be addressed?

  1. Adjust nutrient intake
  2. Train movement (neuromuscular coordination, myofascial release,  joint stability, ROM)
  3. Train strength (provide appropriate stimulus to CNS)
  4. Train muscle size (hypertrophic adaptation)
  5. Train metabolic pathways (anaerobic/aerobic, capacity/power)

What lifestyle changes will provide the desired physiological response?

  1. Higher/lower macronutrients (carbohydrates, fat & protein), number and frequency of meals
  2. Rest periods, number of sets, number of reps, tempo of movement, intensity of work

The biggest mistake people make in fitness is looking for the universal ‘right’ or ‘wrong’ way, its circumstantial!  The ‘right’ way will eventually become the ‘wrong’ way once you adapt… The process has to be dynamic.  Every change you make will provide a response, is this the response you’re looking for? 

  • How does your body respond to increased carbohydrate intake? How about decreased?
  • How does your body respond to 10 sets of 3 reps at 85% of maximum intensity vs 3 sets of 10 reps at 70% of maximum intensity?
  • How does eating protein from beef differ from eating protein from chicken?
  • Should your first step be exercise or diet related?


Realistically, how much can I commit to changing, consistently, for the next  14 days?

  1. Is a diet plan 180 degrees from your current diet realistic? (YES/NO)
  2. Is exercising 5 days a week (currently 0) while changing your grocery list and meal preparation realistic? (YES/NO)
  3. Is consistently changing the quality of my breakfast realistic (YES/NO)

I have been fortunate enough to work with a wide variety of people, professional athletes to busy professionals… Who do you think has a higher capacity for change?  Be realistic, identify changes that will yield ‘the biggest bang for your buck.’

How long should I focus on each change before addressing the next ‘weak link’

  1. How will you measure progress?  Are you still making progress?
  2. Are you prepared to change something else?

Now that I have set realistic ‘behaviour oriented goals’ how can I expect the measurements to change?

  • Is it possible to lose 12lbs in 4 weeks, 100%, does your capacity for change support a goal like this?

Keep this in mind: When you read an article, book or take advice from a friend be sure to understand the context.

  • What problem does this information solve?
  • Does this solve your problem?

Bottom line:  Define your goals, find a solution, be confident in your approach and take a step forward every day.

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