The bigger picture is built by small wins

When it comes to getting in shape, it can be such a daunting task - from staying consistent in the gym, to eating the right food, to just worrying about all these outside factors that we see online affecting your health.

Let me put you on something that works for me every time - and this goes for everything I do in life:

Micro-goals.

Think of them as specific checkpoints that keep you focused while unlocking achievements along the way. 

In the case of getting in shape, it’s not about going from 0-100 - it’s about going from 0-1.  

And it’s perfectly fine to have a lofty fitness goal like being shredded at 8% body fat, you just need to be strategic in how you get there. 

This week:

💪The micro-goal mindset for building your ideal physique:
- Using micro-goals to train smarter
- Simplifying your nutrition plan
- Rethinking the daily habits that support your fitness goals

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🚨 The triggering thing scents do for us

IT ALL STARTS WITH
A MICRO-GOAL

Big goals are great to set the vision but they don’t always help you take action today.  

Having a broad fitness goal of “building muscle” or “getting shredded” doesn’t help you when you haven’t started yet.

A micro-goal is going to help you zoom in on what you can do in the short-term, that’s actually realistic to work towards.  

To start, ask yourself…

What’s coming up in the next 3–6 weeks that I can train for?
This could be a trip, a specific event, or even just wanting to look good for the warmer weather.

What habit do I want to lock in this week?
Relate this back to what you’re working on, maybe it’s getting 3 workouts in or drinking more water.

What’s felt off lately, and what’s a simple way to fix it?
Low energy?  Aim for an extra hour or 2 of sleep.  Meals are inconsistent?  Schedule time to meal prep on the weekend.

What’s realistic for this version of me?
Not future you. Not ideal you. You, right now - schedule, stress, and all.

In my case, recently I had a Miami trip to look forward to so I geared my training and my routine towards that trip.  Yes, I generally want to stay in shape but my micro-goal was to train in order to be my best self physically for that trip.

Train with purpose, not pressure

If you’re the type of guy who likes to track every exercise and every rep, that’s cool - you do you.  For the rest of you, know that you don’t have to be specific with every action you take in the gym to still see results.

Small weekly goals work well for a lot of guys as well given half the battle can be simply showing up to the gym consistently.  Set micro-goals like…

Get in three full body strength sessions this week

Hit 10K steps daily

Get in 5-10 minutes of mobility stretching each morning

If you notice, none of these things necessarily lead to a bigger goal - they’re all focused, concise, and basically live on their own.  The point isn’t to necessarily crush it daily, it’s to build consistency in your training through bite-sized pieces that can all eventually compound together.

What about the things you should be eating?

Look, I’m not about to tell you to track your macros and count every calorie you take in.  But what I will say is, it’s important to have small, intentional habits around what you eat if you’re thinking of putting more focus on your diet.

You can approach this by setting some simple micro-goals like:

• Getting 30g of protein (or the number that suits your goal) in every meal

• 80/20 clean eating - if The Rock can have cheat meals, so can you

• One less take out meal per week

It’s much easier to form real habits around eating right when you change your nutrition little by little.  Once a habit forms, start to compound other nutrition habits on top of it, step by step.

Micro-goals beyond the gym

Your body isn’t just shaped in the gym.  The habits you carry every day play a significant part in your overall health as well.  The easiest way to form these habits is by setting micro-goals for yourself outside of the gym as well.

If you aren’t getting consistent sleep, aim to get 7+ hours 4-5 days a week.

Maybe it’s something as simple as putting the devices down after 9PM to focus on recovery.

Or dedicating a point in your week where you track your progress.

If you haven’t realized it by now, micro-goals are much easier to start and much easier to compound.  One little goal can be matched with another one and all of the sudden you have 2x the progress.

Maybe you’re training for a trip or building a business or you’re just trying to stay consistent in life, giving yourself attainable micro-goals is the first step in building momentum to the changes you want to see. 

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