Why trainees fail at their fitness resolution, and how you can do better
January’s Theme: ACCOUNTABILITY
Today’s topic: Support systems and setting goals
January is super fun for trainers because we get a lot of “Well I’m not one for ‘resolutions’…but here are my goals for this year—” 😆
Call it whatever you want, but if you’ve got some self improvement on the docket for 2024, there are 2 crucial things you’ll need:
Goals that are realistic and aligned with your values
Some kind of support system for when things inevitably feel impossible
Whenever a trainee is missing even one of these two things, chances of failure skyrocket.
In fact, I don’t think I’ve ever seen someone succeed at their goals without both intrinsic goals and some kind of support system.
First let’s tackle goals, because this is one of those things that people like to do and think they’re really good at, but in reality super duper suck at.
How to set better goals
It is so easy to set a useless goal.
“Make more money.”
“Get in shape.”
“Travel more.”
Cool, go turn into a ripped, jet-setting Jeff Bezos, friendo.
The problems I see most often when people set goals are that they aren’t rooted in their daily routines, and they aren’t connected to their vision of who they’re trying to become (their “WHY”).
A goal of getting in shape needs a training plan. A training plan that’s realistic for your current amount of time and energy—be realistic, not optimistic!
How many days per week will you work out? What training program are you following? Does your nutrition plan support this? What’s your plan for vacations and super stressful times?
These are very specific, concrete things that can be written down.
I have my clients plan for everything—what will you do on this day at this time? What will you do when X problem comes up? They hate the planning stage because it’s not sexy and holds them accountable to their goals, but they’re grateful they did the work months later when life throws a curveball and now they have a very specific plan tailored to their needs.
Second, these goals HAVE TO be connected to the deep, extremely personal vision of who they’re becoming and WHY they’re seeking that transformation.
Get in shape so you can do what, exactly? What kind of person will this allow you to be? How does it connect to your desire for confidence, freedom, generosity, leadership?
“Get in shape” is frankly not enough to see you through the shit times. It’s not enough to get out of bed and get to your workout in the dead of cold, dark winter. You need something that GALVANIZES you, and we can’t stop digging until we hit that reason.
Goals like these will hold you accountable to yourself, which is the most intrinsic and powerful accountability of all.
Types of support systems
We all know the saying, “If you want to go fast, go alone. If you want to go far, go together.”
I’m sure you’ve experienced setting a goal on your lonesome and sticking with it for a few weeks or months before petering out. I know I have!
The cold hard truth is, when it comes to the insanely intricate and confusing world of bodies, fitness, and nutrition, if you try to figure it all out on your own, at best it will take you decades to get anywhere, and at worst you’ll just fail.
Support systems can be used for information and guidance, for motivation, and for inspiration.
They can be paid or free.
They can be in person or online.
Find what works for you, but make sure there’s a HUMAN or two on the other end, otherwise it’s just a tool, not a support system.
Here are some human-centered support systems:
Online coaching and community (🙋♂️ hi!)
In-person trainer
Gym buddy
Spouse or roommate
Online groups and forums
In-person group meet-ups
Listen, I’ll give it to ya straight—if you’re truly seeking change, at some point this is going to feel hard. Support systems and intrinsic goals are what keep you showing up for yourself when it feels like slogging through mud.
I touched on it briefly here, but next week I’ll talk about using tools to boost progress without becoming reliant on them.
January Theme Schedule:
This week: We covered intrinsic goals and support systems
Week 2: How to use tools (apps, metrics, macros, etc) appropriately
Week 3: Why streaks are a bad idea for long-term goals
Week 4: Seeking independence and self-reliance through accountability
Love & muscles,
Coach Mac
Muscle Sherpa
