Coach Phil has hit his goal!

Back at the beginning of the year I set myself some goals I’d like to achieve. One of which might surprise the readers considering I’m one of the owners of a successful gym whose members are making constant improvements. That goal was to do three workouts a week. Too often I used the gym (work) and home life as a reason for not getting sessions done. Going from one job to the next, seeing things that need to be completed, and telling myself that these things are more important than me getting a workout. This is something that I’m sure is familiar with many of gym-goers and probably a reason many don’t get active – they don’t prioritize themselves.

So with the turn of the new year I set myself the goal of doing the three workouts a week. This wasn’t just a random number, it was really thought about. I’m at the gym at least 3 times a week, plus the weekend. Which meant that If I really had to I could get a workout, go for a cycle or quickly put my shoes on and go for a run. I was specific in what I wanted to do, gave myself a measure of three sessions over 15 mins, with each session being logged via my HR monitor which gives me a visual reference. I knew it was attainable as if things really got in the way all I had to do was 15 mins of exercise on 3 days. Making it a simple task ensured that I wasn’t shooting for the stars. Lastly I set a time period to look at how I’d got on before making changes which was the end of February.

To help me along the way I did three things:

  1. Told people what I was going to do, some of whom I knew would ask if I had done my three sessions.
  2. Used a HR monitor, which I link with my computer so when I look at the monthly diary I can see that I can completed it.
  3.  Focused on a vision of why I wanted to do it this.


I made sure my goal was specific, measureable, attainable, realistic and timed. All of this has helped me reach my goal. As a result of this I’ll be doing two things, one which I have already done and one still to come.  

First: push for more and keep improving. In order to do this I will be adding a morning session to my target. So I now will be doing 4 sessions a week, one of which will be before the working day has started or before starting any jobs at the weekend.

Second: reward yourself, yes it is nice to know that you have achieved my goal but why shouldn’t you make more of it! So as a result of hitting my goal I’ll make sure that I reward myself too.

My new goal is:
A minimum of 4 workouts a week
Workouts must be longer than 15 minutes
Finish date 30th June (also my brother’s birthday)

I really like the following quote:

“If you’re lucky enough to do well, it’s your responsibility to send the elevator back down”- Kevin Spacey.

So I want you to put your name forward to me. If you want to achieve a fitness goal and want accountability via another person let me know. All you have to do is show me that you’re  committed and is happy for their goals to be made public. This is only open to one person however!

Coach Phil


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