Today I want to share a simple framework that we use in Nerd Fitness Coaching to make it happen Goals into it Plans you can actually follow.
In the end you will be like Neo The Matrix – Able to recognize patterns and build a resilient, flexible routine even when life gets chaotic.
Cool? Cool.
Step 1: Imagine your 12-month profit
The first step is to write down what your goals actually are!
Maybe it’s…
- Lose 20 pounds to improve your blood counts
- Run a 5K to support your local charity
- Get your first one
pull up - Feel more confident in your body
- Just feel better. Stronger, more energy, less pain.
Everything is possible.
If you feel stuck, try the following:
“If you’ve made great progress on your health and fitness goals in 12 months… what does your life look and feel like? Describe your average day to me.”
This can help get the ideas flowing and gives you a North Star to strive for.
Step 2: Identify the skills behind this goal
This is where most people stumble.
You go straight from “I want to lose 20 pounds” to “This is what I need to follow.” Exactly Training schedule five days a week.” This skips a crucial step: skills.
Ask yourself:
“What types are there? skills does anyone develop who achieves this goal?”
Here are some ideas to get you started:
Do you want to lose weight?
- Control portion sizes
- Meal planning and preparation
- Get enough sleep
- Have stress management mechanisms that are not food-based
- Stay active throughout the week
Do you want to become stronger?
- Make time to lift weights regularly
- Good rest (including sleep and rest days)
- Eat enough protein
- Learn how to work close to failure when training
You don’t have to list everyone Capability. Just write down a few that come to mind.
Step 3: Choose your practices
Now that you’ve identified some skills, the next step is to figure out how to do this practice them.
That’s the cool part because there isn’t one right answer, which is actually one Good Thing. Take my client Amanda, for example.
She wanted to lose weight to improve her overall health. That’s why we have identified “portion size control” as a key competency. But she didn’t want to count calories every day.
So this is what we did:
- Week 1: I’ve gotten into the habit of packing an afternoon snack at work. This helped prevent overeating in the evening.
- Week 3: Needed
Hand portion guide Estimate meals. We started with breakfast and then moved on to lunch and dinner over the course of a few weeks. - Week 10: Tried short-term calorie tracking. What she Strictly speaking She enjoyed it – something she never thought she would do when she first started!
All different practices. All in the service of Same Capability.
We had leeway to adapt based on what felt realistic and useful at the time.
What if she had a hard day? She could move to a different practice while continuing to develop the underlying skills.
If you skip the skill-building step, you risk creating an inflexible plan or taking completely wrong actions.
That’s one of the reasons so many diets fail: they don’t help you build sustainable skills. They only give you temporary rules.
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Now I would like to hear from you!
- What 12-month profit comes to mind?
- What skill could help you get there?
- What simple exercise can you work on this week for this skill?
Click reply and let me know. I would like to cheer you on.
You got that 💪
-Frosted
