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Summary
On episode 642 of 40+ Fitness, Coach Allan opens a three-part series on why we fail to reach our health and fitness goals, starting with the first and most common reason: not having a plan, or not having a good one.
Using a composite conversation he has repeatedly with potential clients, Allan breaks down how a goal like “lose some weight” falls apart under basic scrutiny: no specific number, no clear reason why, no measurable actions, and nothing written down.
He walks through the SMART goal framework (specific, measurable, attainable, relevant, time-bound) using vegetable servings and walking goals as examples, and points listeners to a free worksheet to build their own plan.
Links
- https://40plusfitness.com/goal
- https://40plusfitness.com/list
Key Takeaways
- The first reason people fail is not having a plan, or having a vague one. Allan says most people come to him with goals like “lose some weight,” which sound like a plan but have no specific number, timeline, or clear reasoning behind them.
- A goal like “lose 20 pounds because my jeans fit better” isn’t emotionally deep enough to sustain change. Allan points out that people who’ve lost and regained the same weight repeatedly usually have a goal tied to something surface-level rather than something that truly matters to them.
- Vague actions like “eat healthier” and “walk more” aren’t actually measurable. Without a specific definition of what those phrases mean, there’s no way to know whether you’re on track or off track.
- Goals need to follow the SMART framework: specific, measurable, attainable, relevant, and time-bound. Allan illustrates this with a goal of eating at least three servings of vegetables a day, or walking at least 30 minutes four days a week, both of which meet all five criteria.
- Writing down your goal makes you roughly six times more likely to achieve it. Allan cites this as one of the simplest, highest-leverage changes anyone can make when starting a health and fitness plan.
- Sharing your written goal with someone who holds you accountable, like a coach, increases follow-through even further. Allan frames accountability as a natural next step after writing the goal down.
- Break a big outcome goal into specific action goals you can actually control. An outcome like “lose weight” is largely out of your direct control day to day, but action goals like servings of vegetables or minutes walked are fully within your control.
- A free SMART goals worksheet is available to help build out a real plan. Allan points listeners to a downloadable worksheet designed to walk them through turning vague intentions into specific, trackable goals.
“If we write down our goal, we are way more likely, like six times more likely, to get it done than if we just keep it stuck in our head.”
Coach Allan
Another Episode You May Enjoy
Episode 654 – How do we measure success in health and fitness
Episode Notes
Podcast: 40+ Fitness
Episode: 642
Published: 2024-05-14
Host: Allan Misner (aka Coach Allan), author of The Wellness Roadmap
Guest(s): —, our co-host, Coach Rachel
Listen & Subscribe: Apple Podcasts · Spotify · YouTube (audio only)