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The Roadmap To Long Term Sustainable Fitness Results

goal setting Jan 06, 2021
 

What's the difference between hitting your goals with consistency and enjoying the process vs not?

Doing the prep work. Check out this bonus lesson from Rex and Jonathan about setting up the best Roadmap for yourself to make sustainable fitness results that last, and enjoy your life in the process. 

Check out our clients Success Stories Here

Full Transcription Below:

Rex:

Hey guys, and welcome to the Road Map Series. This is the clear path to sustainable long lasting fitness results. My name is Rex Andrews.

Jonathan:

And I'm Jonathan Canales.

Rex:

And we're here in the Pathway studio, and we're bringing you guys this series, because this is something that we noticed that a lot of times when people are starting with their fitness results, they think things exist in a bubble, right Jonathan?

Jonathan:

Yeah. It's just like, whatever it is, whether it's like a New Year's resolution or you just have that moment in the mirror where it's like, "I got to do something," that next step is so overwhelming for so many people. It's like, "I know I need to do something, but what is going to work and last?"

Rex:

Yeah. It's like the desire's there, and we try to muscle through it. We try to willpower through and say, "I'm just going to go to the gym every single day." And then, we don't.

Jonathan:

That all or nothing mentality ends up in nothing a lot.

Rex:

A lot of the time. Some people have that crazy David Goggins willpower, but 90% of the time, willpower is not the way to do it. There's strategy for habit change. There's ways that you can work around it. And when it comes to your fitness, this is such a big part of your life. Your health, your energy, your wellness, your vitality, your ability to provide for your family. Long-term you got to have your health.

Jonathan:

Yeah. It's the foundation of anything that you do. So it's like, if you aren't at the health level that you want to be, then yeah, it's holding you back. And it's one of those things where we've normalized it of "I'm always tired" or "My back hurts. My knee hurts," whatever it may be that's holding you back. It's normal now, and so you just learn to live with it and accept it, instead of figuring out that strategy to get better.

Rex:

Exactly. So many people just say that is not for me. Or I just don't like working out. It's like, "Dude, you better figure it out."

Jonathan:

Yeah. "Well, what's your game plan, then?"

Rex:

You got to figure out something that you're going to be able to take care of yourself. And we've seen so many people get discouraged and disgruntled and just give up on themselves and say that it's not for them, because they've tried things that didn't work, right? How often are we heard people say ... People will try tactics, right? Something like keto is the big example from last year and few years ago, where everybody's like, "You know, I did keto and I did awesome. I lost like 80 pounds in six months." Okay, well, but then what happened, right? Because they didn't have a clear path of like, "I'm trying to make this change so I can sustain it, so I can be healthy," not just drop weight fast because keto isn't sustainable, right?

Jonathan:

Yeah, and it's like, everyone wants those instantaneous fast results, but it's like, you need to figure out how to get the strategies so that you can keep those fast results off for a while and to come, because it's one of those things where, like you said, you use the tactics, get it off fast, and then it also comes back on real fast, too.

Rex:

Yeah, exactly, because you go back to what you were doing before and what you were doing before, got you in the shape that were in. So, it's like, that's not ... You can't just drop the weight and be like, "Cool, now I'm just back to normal," right? There's that meme of like, once you get in shape, you have to stay in shape. Oh my God. So you better learn the tactics. I'm sorry, you better learn the strategies that are going to make sure that staying in that shape that you want to be in, is easy to do, because it's built into your lifestyle and you got the road map of how to get there.

Jonathan:

Yeah, and that's what's awesome, is like not everyone's road map is exactly the same. Everyone has different lives and different obstacles they have to overcome, but it is these strategies that will help you get there.

Rex:

Yeah. It's like, if you work on these aspects and you apply each of these things to yourself and work yourself through this program, you're going to be clear on exactly what you need for your road map. And you know, we built this because we saw so many people in our community, hundreds of clients that we've worked with over the last few years at Pathway Training, and the things that made the most successful clients successful, it was the same things over and over, and it was repeatable. And we looked at that and like, "Okay, well look, the first thing people need to do is get clear on that road map to their goal, so they know like, "Okay, this is more than just getting a workout in. This is more than just following a diet plan."

Rex:

You got to figure out the lifestyle. You got to figure out how this is going to happen. So we put together this, just so people can get clear on when you're ready to make that fitness change, and you really want to work on your goals, and you're like, "Okay, how am I going to get this strategy down? How am I going to make this sustainable?" If you follow this road map, this is the way to do it.

Jonathan:

We'll make it happen.

Rex:

Make it happen. So let's jump into it. The seven parts to the perfect road map for long-term sustainable fitness results. I just came up with that right now. That was good stuff, Jonathan.

Jonathan:

Dude, that just excited me.

Rex:

Woo, man! Let's get fired up. Okay, step one, you got to have your start point, right?

Jonathan:

Yeah, you've got to know where you're at.

Rex:

What map is good for you, if you don't know where you are on the map.

Jonathan:

Yeah, it's like, have you ever been to the mall? I know people don't really go to the mall anymore.

Rex:

Yeah, they're looking for the star?

Jonathan:

Yeah, they're like where am I in this whole thing?

Rex:

You're looking for Dillard's and you're looking down the hallways. I still don't see Dillard's.

Jonathan:

Yeah. I'm just going to go back to the food court. I don't really know where I'm at.

Rex:

I'm going to give up on the mall. How easy is it to give up on our fitness?

Jonathan:

Yeah, exactly. So it's like, if you're confused about what to do next to get to your goal, and you don't know where you're at, then that's got to be step one. You got to figure out, where am I at? What have I tried before that's worked? What hasn't worked? And then, what can I do to really get moving towards my goal now?

Rex:

Yeah, you got to be clear on a lot more than just, what's the number on the scale, right? You got to like, what's your mentality you're taken into this thing? Are you confident that you're going to be able to make this happen? Are you like, let's see what works? Because if you go into this not believing that you're going to be able to make a change, it's going to be so much harder to make a change, right?

Jonathan:

Yeah.

Rex:

And you can look at that and you can look at, okay, what hasn't worked in the past? Why didn't it work, right? You start just digging deep of like, okay, where's everything at, and when you are ready to make that change is when you have that real clear reason why the change has to happen now. So where you're at is, why are you making this change? Why are you fired up about this? And if you can hold onto that, you're going to be much more likely to be successful going forward.

Jonathan:

Yeah, and so, okay, you've established where you're at, you know-

Rex:

Where you're at.

Jonathan:

Yeah, but you got to also know where you want to go, and I feel like with people here, one of the biggest most common mistakes I see is that people don't believe in themselves like, "Oh, I just want to lose like 10 pounds, like 15 pounds," but really trying to think big here.

Rex:

They get too caught up in the day to day. So like, the most I could really lose here is like 10 pounds.

Jonathan:

Yeah, I want to be realistic with myself.

Rex:

Yeah, it's like, well then you're not going to be that fired up about making the change at all, because it's like, what difference does it really make?

Jonathan:

Yeah, oh, I went one size down in my pants, like cool.

Rex:

Just like we talked about that 360 view of your starting point, have a 360 view of that end point. It's like, okay, well I want to drop this weight why? So I can hang with my kids when they're playing in the yard, right? So I can go out on the weekend and have better energy. So I can not have to hit the snooze button eight times in the morning, right? When you're thinking about your health and you thinking about everything that comes with a healthier, more fit, more energetic you, that's the stuff, that's the destination. That's where we're going. We're not just going to a number on the scale.

Jonathan:

Yeah, and you really got to think about all those benefits and get excited about those benefits.

Rex:

That's right. They're real. They're yours.

Jonathan:

Yeah, so you got to know why you want to put in the work to get there and you got to know where you want to go, but believe in yourself to figure it out. So don't say that any goal is too lofty. Just try to figure out how you can make that happen.

Rex:

Yeah, and you don't have to do it on your own.

Jonathan:

Exactly.

Rex:

There's so many people trying to just, "Okay, well I got to go figure it out and then trying to do the workouts and the nutrition." And their habits are all out of whack, but they don't know where to start with those. And they try to change everything at once, and it's just too much. That's why you follow a system. That's why you have a strategy in place. And just know that if you can get the perfect map, you can go to the store and get you that big foldout almanac that folds 72 times, and you can never get it back to fold up the way it's supposed to, right?

Jonathan:

Yeah.

Rex:

You can go get one of those and you can grab your Sharpie and you can have the line, but getting in your car, you're not going to get there immediately. You still have to travel the road. You still got to do the work. And the same thing with this stuff. You got to make the progress step-by-step. So don't do it on your own, but you can figure it out. You can make the journey, right?

Jonathan:

Yeah. You can always try and figure it out on your own. It's just going to take way longer.

Rex:

Okay, so you have your start point, you have your destination. You got that 360 Google map view and you click on it, look around, there's a donut shop in front of the gym, all that stuff.

Jonathan:

Get fired up about where you're going.

Rex:

Yeah, man. It's like, you got the car all packed up. You're ready to go. So then what do you got to think about? Are you thinking just about the destination? No, man, you got to think about the milestones.

Jonathan:

Yeah, are we going to stop at Bucky's. Are we going to stop along the way?

Rex:

Yeah, it's the Grand Canyon. We got to see the things that are on the way to where we want to go. But we set that up ... Texas, right? Bucky's ... Let's go. But you got to think about really, if you have a big goal, like a year long goal, we can get really caught up in, "Man, I have ... To use Bobby, for example, I've got a hundred pounds to lose here. And if you just think about that a hundred pounds and you're down 35 pounds, you don't give yourself credit for the 35 pound progress. And you're like, "Well, I'm still not there. I'm still 65 pounds away from where I want to be." And you're thinking way too far in the future. And then conversely, what happens is, because it's so far in the future, we're like, "Well, I got plenty of time and I'll start working on this tomorrow or next week, and next week, and we just keep pushing off instead of starting to focus on what can we change right now that's going to help us accomplish this huge goal, right?

Rex:

So we talk about the milestones. If you have this giant goal, what you do is go, "Okay, if I want to be here at the end of the year, well, where do I need to be three months ago to know I'm on track with that. And where do I need to be six months from now?" And when you can start doing that same 360 view and getting clear on what does that look like, that means that you have to commit this month, right now, to doing what you need to do, making sure that you're accomplishing the stuff that you need to accomplish to make sure that you're going to hit that three month goal, and you're going to be on track with those milestones to make sure you're going to get where you want to go, right?

Jonathan:

Yeah, it's kind of like you think about the road trip, right, and you can't just go the entire way on one tank of gas. You're eventually going to run out. So it's like you got to keep refueling and keep checking in with yourself and keep going.

Rex:

Yeah, and when you're at that gas station, you're fueling up and you're like, "Man, we've come a long way. We've been putting a lot of work and we've been doing some good stuff here." It's good to recognize those milestones for what they are. And in your month to month, you should have those same things. Just like you have a quarterly three month goal, break that down into a monthly goal. We do this with our clients, with what we call Three PM Goals, right? Not 3:00 PM o'clock.

Jonathan:

Don't get it confused.

Rex:

Don't do that. It's a three per month, right? Three PM. And what that means is three things that you can focus on and be accountable to right now this month that you can check off your list, that if you accomplish these three things, you're going to be closer to that three month goal. You do that every single month, you've accomplished nine things en route of that big milestone. And you know, you're going to be on track.

Jonathan:

Yeah, and you're focusing way less on the big overarching goal and more so on just checking the things off day to day that are going to get you there.

Rex:

Yeah, it's like your big overarching goal is just like a product of the work you've done in these smaller goals.

Jonathan:

Exactly. So you've got your milestones.

Rex:

Milestones.

Jonathan:

But another thing you have to really take time to do, is you have to take time to set your guardrails up.

Rex:

Yeah.

Jonathan:

And what I mean by that is a lot of us know ourselves well enough to know what are the things that really challenge us or hold us back. I know for me, a lot of the times it was late night snacking. It's like, I might be able to eat pretty good most of the day, but then at night I would just get bored and I'd be eating whatever I wanted. So it's like guardrails to set that up are, I need to be able to remove that stuff from my house. I can't have it there and be tempting myself. So you're going to have those challenges and you want to think about what's challenging you and just set those guardrails up so you're not tempted with that day in and day out and having to make those decisions all the time, versus like just being a hundred percent committed at the beginning and saying like, "I'm going to get this out of the way, because I know it's going to stop me from getting to my goal faster."

Rex:

Yeah, exactly. It's like relying on willpower, just like, "Well, it doesn't matter that it's in the house because the kids like Cheetos, I just won't eat the Cheetos." Like, "Well, cool. Maybe you won't eat the Cheetos this week," but if you like those Cheetos, that's going to be tough to face those things every single day, right? We call it guardrails because it's just like, if you've driven through Louisiana on I-10, they got that 20-mile long swamp bridge, right? That Atchafalaya something or other-

Jonathan:

That's exactly how you pronounce it.

Rex:

Something like that. And so like you can't just drive across that bridge. You got to put up guardrails because it's dangerous territory, right?

Jonathan:

Yeah.

Rex:

Things could go wrong. Things could go south, so to avoid a situation, they put up that guardrail. They give yourself a little buffer. You don't have to go right up to the edge constantly and just be proud that you beat it because sometimes you fall off the edge. So the more you can give yourself a buffer ... If happy hour is a hard time for you, skip happy hour. Don't go and say like, "Okay, cool. I just won't drink," because again, facing temptations, putting yourself in danger is going to make it way harder for you to stay on track with yourself. So yeah, build those guardrails up, make sure you're doing yourself the favors you can.

Rex:

And this is something that they do a lot with habit transformation, right? It's called friction. Like when you're trying to break bad habits, you can use this to your advantage of make extra steps so it's more difficult to make happen. You build that friction, right? But then the things that you want to add to your schedule, the healthy habits you want to incorporate, give yourself less friction, make it easier to do, right? Go to sleep in your running shoes, whatever it is.

Jonathan:

Yeah, just put the healthy snacks next to where the Cheetos used to be.

Rex:

Something like that, yeah. Like a real example would be if you're trying to drink water first thing in the morning, just you can pour water in a glass, put that in the fridge. So you open your fridge, there's already a glass of water right there, so you can drink that first thing. Water before coffee, always. That's a bonus tip right there. You're welcome. So you got your roadblocks, your guardrails, your milestones, the things that are on the road, right? And we have that clear path ahead of us, but sometimes things just pop up, Jonathan. So we're clear on the path ahead of us, right? We know where we're at. We know where we're going. We've got the milestones in place. We know where we should be by when. We have the guardrails for the tough stuff that we already face.

Rex:

The next thing that we got to think about, is sometimes things just come up, right? Sometimes those roadblocks that you don't see coming, especially now in 2020, between people getting quarantined, gyms shutting down, things like that, you got to be ready to adapt and overcome. So, being able to know that you got to adjust sometimes. It's like the Mike Tyson quote, "Everybody has a plan until they get punched in the mouth." You got to stay on point, right? You got to be able to adjust, and that's where having a coach comes in real handy, because people who've seen other people go through this, right? And they have plenty of tools in the toolbox to help you get on track when things go off track. That's what you need to be able to do, and just know that roadblocks are going to happen, and you got to be able to bounce back from those.

Jonathan:

Yeah, and it's like our brain is wired to take that path of least resistance. So when challenges come up that are out of our control, that path of least resistance is like, "Well, I just can't do it anymore. Like, I don't know how."

Rex:

That didn't work.

Jonathan:

Yeah. And so if that's where you're at ... Like if maybe you started this journey before in the past and you've been making progress and then life happens and you find yourself sitting at this place, "Well, I just can't do this anymore," that's why you need a coach to teach you, how can I do this? Like how can I overcome this? Because there are strategies fitting into your life for you to be able to overcome these obstacles and still be healthy, still take control of your fitness.

Rex:

And it's got to be like a little bit of trial and error, because it's not one size fits all. And that's where so many times when people just get a cookie cutter program and they just try to follow some random diet or a workout program that's not tailored to them, it doesn't work a lot of times because it's not custom fitted to you, which you need. You need to be able to find what's the best path for you. Sometimes it's still not the easiest thing. It still takes a lot of work. But you know, when those roadblocks happen, you can find the path that works for you when you have the right guidance.

Jonathan:

Exactly. And so we've talked about all of that, but another thing that you've got to have in your road map is you've got to be checking the road map along the way. You can't just plug in to the GPS or look at the map of where you want to go and then just drive.

Rex:

Got it. I got it, yeah.

Jonathan:

It's like, "Oh, was I supposed to turn here? Or are we supposed to go straight? Did you miss the exit?"

Rex:

Am I on track? Am I heading in the right way?

Jonathan:

Yeah, yeah. So if you're not checking the map along the way to see what you're doing is working or if it's not, then chances are you're going to get lost. So what we do with clients is, we have them do weekly check-ins, so you're checking in with yourself weekly. You're saying what's working, what's challenging.

Rex:

Yeah, and you work yourself through that and find out ... There's a series of things that we take our clients through with that, right? But making sure that you're checking in weekly with yourself, being honest with where you're at, and a pro tip on that is don't do it on a Monday, because everybody's like, "Oh, well, I'll wait till next Monday, next Monday, next Monday." Do it on a Friday. That way you're going into the weekend with a fresh perspective on what you did last week and it keeps you a little more fired up going into the next week, right?

Jonathan:

Yes, sir.

Rex:

Boom. So, that's the road map and that's how you want to keep checking. But the last thing that we'll want to give you guys on this is just remember that you got to keep moving. Sometimes you start out and you set the intensity and you're like, "This is what I need to do to get there." And the level that you're working at and the tools that you're working with gets you so far, and then we plateau, we get stuck, we hit roadblocks, and it gets really easy to get complacent what we're doing. But you got to remember that you just got to keep pushing forward. You got to keep moving to the next level, not just to where you are, but once you get there, you got to keep driving yourself forward. Time's going to pass. So you can choose which direction that you're moving in, right?

Jonathan:

Yeah, and I think that's something that really stopped me for a lot of years, was thinking that the two options were to not take the road trip or to move forward on the road trip. But, really, it's like, you have to choose a direction. By you not building these habits and not figuring out what is lifelong sustainable health in your life, you're moving backwards. You're moving closer to diabetes. You're moving closer to higher cholesterol. All these things that you know you don't want, but you just don't feel them yet, so you're like, "Ah, I'm not really doing the whole health thing." So just always finding ways to keep moving, even when you have a crazy busy week and it's like, I might not be able to make it to the gym or my normal routine, but what can I do this week to be able to keep the momentum going forward?

Rex:

Yeah, that's it. So that's the Road Map Series, guys. If you work through that, you get clear on all that stuff and you start working on your goals from this perspective, you're going to be so much more likely to succeed. Now this is just the start. The next step is to get moving, right? Start working on those goals. Start figuring out where you're at, and then start gathering the resources that you need to get there.

Rex:

If you want us to help you get there, the next step will be to book a call with us. We'll jump on. We can talk one-on-one with you and get a strategy, get you clear on your road map of where you want to go, where you're at, and how to get there, and we can talk to you from there. So you can do that by booking a call lower down on this page and we'll get you moving towards you getting those lifelong sustainable fitness results quick.

Jonathan:

Let's work together and make it happen for you.

Rex:

Boom.

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