A Strategy to Reach your Fitness Goals: The Goal Snowball

We are almost a month into the new year. How are you doing with your health and fitness goals?

Goal setting can be a challenge for many of us. John Berardi, PhD., author of the Metabolism Advantage, offers some discouraging statistics on goal setting. If your goal is to make one change in your life, you have an 85% chance of success. If your goal incorporates two changes at once, your chance of success plummets to 35%. If your goal requires three changes at once, your chance of success becomes almost zero. Ouch.

But, wait! My point is not to convince you that setting multiple goals is a waste of energy. It’s not! You just need the right strategy.

Alwyn Cosgrove, a man I admire a great deal, offers up a goal setting strategy specifically designed to help you successfully tackle multiple goals. And, when your goal setting has to do with your health, there are almost always multiple things we want to change, right? This time of year we are focused on improving our diets, increasing the amount of exercise we’re getting and banishing nasty habits.

If this sounds like you, try The Goal Snowball. Here’s how it works:

  • Step 1 – Write down a total of (5) goals. Behaviors that you would like to improve/change and good habits that you’d like to add to your lifestyle.
  • Step 2 – List the 5 goals from easiest to hardest.
  • Step 3 – Though you will be mindful of all your goals, give your full attention to the first item on your list – the easiest one. Spend 2 weeks focusing on that first goal until it becomes a habit in your daily routine.
  • Step 4 – Once that habit is “ingrained in your brain,” move on to the second goal on your list. Give it your full attention for 2 weeks until it is a habit in your daily routine, then move on to the third goal.
  • Step 5 – Continue like this until you have checked off each goal on your list of 5.

What happens is, by systematically tackling those goals one at a time, your success will snowball, making more of an impact with better long-term success than if you tried to do them all at once.

Before you know it, that little snowball of new habits will build up into a BIG SNOWBALL,   chock-full of healthy lifestyle changes that yield huge improvements in your long-term health and fitness.

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Try a complimentary Koko FitClub workout near you!

Change lives with us! Find out about becoming a Koko FitClub franchisee today!

Interested in Koko?
Try 30 days of complete fitness and coaching for just $30.


About Michael Wood, Chief Fitness Officer
Michael Wood, CSCS, is Chief Fitness Officer at Koko FitClub, driving the development of integrated strength and cardio training and nutrition programs for Koko members nationwide. A nationally acclaimed fitness expert, Michael has conducted research as a Senior Exercise Physiologist at the Nutrition, Exercise Physiology and Sarcopenia Laboratory at the Research Center on Aging at Tufts University, and has lectured at Boston University and the University of Connecticut. He has been named Boston Magazine’s “Best of Boston” Personal Trainer, and made the Men’s Journal “Dream Team” list of the nine best trainers in the U.S. Michael and his family live in North Attleboro, MA.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s