If you've ever set a New Year's resolution to get in shape, only to abandon it by February, you're not alone. Goal setting in fitness is exciting, but achieving those goals requires more than just willpower.
In this post, we'll explore how using principles rather than lofty goals can supercharge your fitness journey, making your targets not just achievable but inevitable. Whether you're aiming to run a marathon, build muscle, or simply move more, these tips will help you create habits that stick.
Why Systems Trump Goals in Fitness
In fitness, using a system means ditching the obsession with end results (like losing 20 pounds) and instead building daily processes that lead there naturally. Ideas could be taking calorie-controlled lunches to work with you every day, so you put a system in place for calorie control.
Goals give direction, but systems deliver progress. For example, instead of vaguely resolving to "get fit," create a system like scheduling three weekly workouts.
This approach reduces overwhelm and builds momentum through small, consistent wins. Start by auditing your current routine: What systems are already working? What needs tweaking? By prioritising systems, you'll turn fitness from a chore into a lifestyle.
Become the Person Who Achieves Fitness Goals: Identity-Based Habits
One of the most powerful concepts in goal-setting is to create identity-based habits. This is where you focus on who you want to become rather than what you want to do. In fitness, this means shifting from "I want to exercise more" to "I am a fit, active person." This mindset change makes habits align with your self-image, increasing the likelihood you'll follow through.
Tip: Start small by affirming your new identity daily. For instance, after a short walk, tell yourself, "I'm the kind of person who prioritises movement." Over time, this reinforces positive behaviours.
Trick for Success: Track your identity progress in a journal. Note wins like choosing stairs over the elevator, and watch how it builds confidence. At Admac Fitness, we see clients transform when they embody this. Suddenly, gym sessions feel like a natural extension of who they are.
The 4 Laws of Behavior Change: Your Fitness Blueprint
Clear's 4 Laws of Behavior Change provide a practical framework for building good habits and breaking bad ones. Let's apply them to fitness goals.
Make It Obvious (Cue): Design your environment to trigger healthy actions. Prep your gym bag the night before or place your running shoes by the door. This removes decision fatigue and makes starting effortless.
Make It Attractive (Craving): Pair fitness with something enjoyable. Listen to your favourite podcast during workouts or reward yourself with a smoothie afterwards. To break bad habits like late-night snacking, make junk food "unattractive" by associating it with how it derails your energy.
Make It Easy (Response): Use the 2-minute rule: Scale habits down to take less than two minutes to start. Want to build a running habit? Begin with just putting on your shoes and stepping outside. Friction is the enemy—keep workouts simple and accessible, like home bodyweight routines if the gym feels daunting.
Make It Satisfying (Reward): Celebrate immediately after a habit. Track streaks in an app or share progress with a friend for that dopamine hit. For breaking habits, invert this: Make skipping a workout "unsatisfying" by committing to a small penalty, like donating to a cause you dislike.
By inverting these laws, you can dismantle barriers. For example, make sedentary habits invisible by removing TV remotes from easy reach, encouraging more movement.
Habit Stacking and Environment Design: Fitness Hacks That Work
To make goals even more achievable, try habit stacking—linking a new habit to an existing one. After brewing your morning coffee, do 10 push-ups. This leverages your routine's momentum for seamless integration.
Environment design is another gem: Shape your surroundings for success. Stock your fridge with healthy snacks, set up a dedicated workout space, or use apps to block distractions during exercise time. At Admac Fitness, we recommend starting with one change, like placing fruit on the counter instead of chips in the pantry. These tweaks make good choices the default.
Overcoming Setbacks and Staying Consistent
Habits aren't about perfection; they're about consistency.
If you miss a workout, get back on track immediately without self-judgment. Use tools like habit trackers to monitor progress and adjust. Remember, tiny changes compound: A 1% improvement daily leads to massive gains over time.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD