1) Choose your desired goal, this can be anything, there are no limits!
2) Any goal needs to be prepared for & it is your daily habits &
actions that lead you to your goals & successes. What are you doing
on a daily basis that is focused towards your goal? These habits can
be as big or as small as you need them to be in order that you are
always moving forward towards your goal.
3) “Fail to prepare, prepare to fail”, have you ever heard this old
saying?……the other side of this is “Perfect practice makes perfect”,
So now that you have your habits chosen & in place you need to
practice them, you need to perfect them & get good at doing the
simple things consistently & consistently well. A solid foundation of
well chosen & practiced/perfected habits is often the difference
between goal success or falling short of your goal.
4) Each habit should lead from one to the next in a logical & well
thought out manner. You only move on to the next habit when you
have mastered the previous, this will help you to build the necessary
skill-set for your goal.
What are your goals? If you know your goal/s (ie lose weight, gain muscle, run a
marathon, compete in a strongman competition etc) you can then set your nutritional plan out to
help you fuel for these targets. Different goals will come with different nutritional needs, for
example if you want to lose weight you will then have to eat in a calorie deficit (use more calories
than you consume), if you want to gain weight & put on muscle you will have to eat in a calorie
surplus (eat more calories than you use) & when you have a specific training target goal then the
nutritional needs become a little more specific.
The diet or way you choose to eat is entirely up you, however you need to know that some diets do
not lend themselves well to certain types of activity or training (for example a keto diet or low
carbohydrate diet may not by the best choice or power athletes, weightlifters, sprinters or for
marathon runners looking to make a break away or sprint finish in a race as these types of efforts
are largely fueled by carbohydrates).
Is your training specific to your target goal? For example are you spending
hours on the treadmil or running the roads in a bid to take part in your first strongman
competition……if you are then you may find that first competition a little harder than it needs to be!
We all move & exercise in similar patterns when we train (hinge, squat, vertical push/pull, horizontal
push/pull), however which of these movements is more applicable to your chosen field of training,
do you need to focus on one more than the others, do you need to focus on them all equally? Your
training should be somewhat reflective of your target goal. If you are training for a strongman
competition then you will need to focus on the main 3 lifts (squat, deadlift, bench press), however
you will also need to spend some time working on accessory lifts to address any weaknesses you
may have & also mobility exercises to address any mobility issues. Likewise if you plan to run a
marathon you will spend a considerable amount of time working on your cardiovascular system
(running, cycling & possibly swimming or rowing), however you will also need to spend some time
working on your strength in the weight room.
After all of your training you will need to ensure you are fully recovered before your next training
session, this will be achieved through adequate sleep & rest, your nutrition also comes into play
here……did you fuel adequately before your training session & have you re-fueled post-training? Also
were your rest periods in your training sessions enough to allow you to deliver optimal performance
in that session?