Having a clear plan is essential for reaching your health and fitness goals, whether it’s losing weight, gaining muscle, or running your first 10km.
As both a coach and an athlete, I’ve realised that reaching health and fitness goals isn’t just about having a plan—it’s about staying accountable, being adaptable, and committing to doing the work every day. While I’m often in the position of guiding others, I’ve also experienced the transformative power of being coached. Working with my powerlifting coach, Billie has been a game-changer. She’s helped me improve my lifts and taught me to be more patient, move with intention, and take ownership of my progress. CRAZY considering everything she tells me I often also hear myself tell my members.
This journey has reminded me of the value of slowing down, mastering the basics, and doing the little things that truly make a difference. It’s a powerful lesson for anyone striving to reach their goals, whether just starting out or levelling up their training.
Here are five key strategies that have kept me on track, both as a coach and an athlete, to help you achieve your own health and fitness success.
The first step to success is defining exactly what you want to achieve and setting a realistic timeline. For instance, weight loss typically happens at a rate of 0.5–1 kg per week, while muscle gain might take several months, depending on your consistency. Want to run a 5 or 10km or do your first chin-up? It’s crucial to align your goals with a timeline that takes into account the necessary training, rest, and recovery.
A coach will streamline your plan, build your confidence, and keep you focused. I can personally attest to this — my powerlifting coach, Billie, has been instrumental in helping me prep for my first competition. Even on days when I wasn’t feeling motivated, having a coach made all the difference in showing up and putting in the work.
When I started working with Coach Billie, it was initially for professional development in the world of powerlifting. But what I’ve gained goes beyond just improving my lifts.
She’s kept me accountable, reminded me how to be coachable, and to take ownership of my progress. I’ve learned to slow down, focus on warming up properly, move with intention, and do the little things well.
She is also not scared to call me out on my BS, take a shortcut or overshoot my loads. When I can see the plan laid out in front, it becomes much easier just to take action and follow it.
To maintain motivation, immerse yourself in learning beyond just your workouts. Podcasts, books, and articles can offer new perspectives and keep you connected to your “why.” Whether it’s learning about nutrition or discovering new training techniques, going all-in with extra knowledge can reignite your passion for your goals.
Tracking your progress is key to staying accountable. Journaling can provide insights into what’s working and what’s not, and it also gives you a chance to reflect on the highs and lows. Set aside time each week for a progress check-in to assess whether you’re on track or need to make adjustments. If you are working closely with a coach, this is likely to be part of the process, so do your best to show up for this!
Progress is more than just the end goal. Document your journey from where you started to the milestones you hit along the way. Whether it’s finally nailing that chin-up or shaving time off your 5km, taking the time to celebrate will keep you motivated for the next challenge.
With these five strategies, you’ll stay committed and continue moving forward, ensuring that no matter what your goals are, you’re on the right path to achieving them.
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