Are you setting yourself up for failure?

Are you setting yourself up for failure?

Do these 2 things to guarantee success in achieving your health and fitness goals.

Do you always find yourself falling down at the first hurdle?

Have you taken the time to plan your lifestyle out in conjunction with your goals?

If you answered yes to question 1 and no to question 2 then you probably will find common ground with 90% of people who set out a health and fitness goal. Most people set up a plan for their goals with the right intentions but unfortunately the plan does not suit their current lifestyle. 

There are 2 things you need to do in order to not fall down at the first hurdle…. 

The first one is PICTURING IT CLEARLY, what me mean by this is to vividly describe your goal. Anyone can say ‘I want to lose 10kg’ but have they ever thought about how it looks getting there? 

The second one is CREATING THE LEAST AMOUNT OF FRICTION POSSIBLE. The more friction you have in front of you the more barriers you have to overcome along the way, making the goal that much harder to achieve.

Picturing it Clearly

So how do you picture it clearly?

When setting a goal, it cannot just be something generic like ‘lose weight’ or ‘tone up’ with no meaning. You have to think deeper than that. 

Why do I want to lose weight?

Is it a lack of confidence?

Is it to appear more attractive?

Is it to improve your general health?

Do you want to spend quality time with your kids without feeling unfit?

Once you have found your reasons you then have to think what does achieving this goal look like, without understanding the journey you will never get to the destination.

Do you train regularly?

Are you active daily?

Do you have a good balanced diet?

Does it still involve socialising with friends and family?

How many hours of sleep do you get per night?

Are you managing your day-to-day stresses?

Once you have all of these things clearly thought out then the path to achieving the goal has just got that much easier as you can clearly see the destination. 

Creating the least amount of friction possible

Now that you have mapped everything out in order to achieve your goals you need to have things in place that will create as least friction as possible.

As an example, if you know that on a Monday, Tuesday and Wednesday you work 12 hour shifts then don’t plan to train on them days as time is limited.

One popular method now is the 1-minute rule, this is where you set a goal of achieving 1 minute on a habit per day, this could be reading a book, meditating to manage your stress, going for a walk.

What you will find happens is because you have easily committed to 1 minute of this habit you now end up doing potentially 15-20minutes of it every single day. You can apply this to various habits you set out across your day.

There will always be some type of friction along the way but as long as you have the tools in place to manage most of this friction, hitting your goals doesn’t seem too hard now.


Now you have made it this far we now have a task for you to go away and complete by yourself. 

What we want you to do is grab yourself a pen and some paper or if you want to be modern grab your phone or laptop and open notes. We want you to sit down and write your plan out for your health and fitness goals using the two things we have spoken about above.

Once you have done this then please email this over to us at or alternatively message us via Instagram @rikfitdc and we will review it and provide you with some feedback!


Also, because we are the best we are offering a free habit log for you to claim via our website, click the following link to claim; 

Contact Us

If you’ve made it this far we just want to say thank you very much for reading our blog as it means a hell of a lot to us, the advice offered today is what we do all of the time with our clients.

If you feel you may need some further help with how to do this then click on the link below to book a call with us!Â

We are here to BREAK THE CYCLE!

Hope you have a great day,

Ben Mannion
Head Coach
RikFit Dynamic Coaching

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