Trying to Fit: Beginner's Fitness Podcast
Trying to Fit: Beginner's Fitness Podcast
Scaling for Your Success- Set Up for Your Victory Part-3 | S2: EP-06
In this episode of the Trying to Fit Podcast, Coach Glad breaks down how to scale your goals the right way. Instead of starting big and burning out, you’ll learn how to start small, build momentum, and increase your effort over time.
We’ll talk about why scaling matters, how it helps you stay consistent, and the simple steps you can take to set yourself up for long-term success. Whether you’re working on fitness, finances, or personal growth, this episode will give you practical tools to keep moving forward, without the overwhelm.
Tune in to discover how to pace yourself, celebrate progress, and set the stage for lasting victory.
Trying to Fit Podcast motivational fitness coaching for beginners. Have you ever felt like you set goals but you can't stick to them? Well, today I'm going to show you a tool that can help, even if you failed before. You're listening to Trying to Fit, a motivational fitness podcast helping beginners to get fit through the proper mindset, planning and actions. I'm your host, vladimir. Coach Glad Simeon. I'm an exercise physiologist and wellness coach with a philosophy to keep fitness practical, so that it's easy to start and maintain. We're here to build your faith, get inspired to get healthier and overcome anything keeping you from getting fit. Are you ready to put in work? Let's get started. Welcome to Trying to Fit by GLAAD Health and Fitness. I'm your host, coach GLAAD. I want to thank you so much for joining me. It's been so long since my last podcast. I really appreciate you tuning in. I've missed you dearly and been praying about coming back, and I'm so happy that I'm able to be back.
Speaker 1:Today we are going to talk about the difference between the traditional Smarter Goals system and the Coach Glad's Smarter Planning system. Both are systems to help you to achieve your goals. The Smarter Goals system is an acronym, where each letter stands for a step in the system. But the Coach GLAD SMARTER PLANNING system is actually a system that complements the SMARTER GOALS system. Where the SMARTER GOALS system leaves off the SMARTER, the Coach GLAD SMARTER PLANNING system will help you to achieve your goal. Now, when we talk about the traditional Smarter Goal System, the S stands for specific, the M stands for measurable, a stands for achievable, r stands for relevant, t stands for time bound, e stands for energy and the R stands for reward. In the Coach Glad Smarter Planning System, the S stands for scaling, the M stands for milestones, the A stands for actionable behaviors, r stands for restarting, t stands for 12 months, the E stands for energy saver mode and then the R stands for rejecting. Today we will be discussing scaling. If you've ever tried to achieve a goal before and you find yourself quitting time after time, you need to stay tuned. We'll be discussing all the obstacles that get in the way and how you can overcome them with scaling.
Speaker 1:Are you ready to get started? Let's start with a quote. This is by a good friend of mine named Leandro Odero. He always says that direction is more important than speed. Why is direction more important than speed?
Speaker 1:When you have a goal, setting a goal, it helps you to stay clear and you have a direction and you have a destination that you want to achieve. It helps you to focus your time, your energy, on what actually matters and then it's easy for you to stay consistent because you're able to see yourself making progress towards that goal. But when you don't have a goal, it's easy for you to drift off and get distracted. You really can't hold yourself accountable to the goal because it's so vague and it's hard for you to attain the goal because you don't have a real destination. But with the CoachGlad Smarter Planning System, it gives you a roadmap on how to achieve your goal. The Smarter Goal System helps you to plan your destination or your goal, but the Coach Glass Smarter Planning System gives you a roadmap to follow, just like if you were planning a road trip, because details matter. You need to know how fast you're going to go, which road you're going to take, how long you're going to stay at a particular place, because all that stuff matters.
Speaker 1:Now there's a research article by the Dominican University, study by Dr Gail Matthews back in 2007, and they wanted to find out does planning really help? They had 267 participants from various industries and backgrounds and they split them up into four groups. Now, the first group they only thought about their goals. The second group wrote about their goals. The third group wrote their goals and actually had a plan. The fourth group wrote their goals, had a plan, and then they held themselves accountable by sending progress notes to a friend. What they found out out. Of the four groups the last two that wrote their goals, they had a plan and they sent progress they were 76% more likely to achieve their goals.
Speaker 1:Now I've never believed that before until I tried it myself. I used to think that, just because I'm strong-willed and I can focus on something, that I'll be able to achieve my goals without having to do all that extra planning. If I thought about my goals and I got up every single day and I pursued them, that I would achieve my goals. And that could not be further from the truth. I've failed many, many times for decades and it was tough for me to come to that realization, and it wasn't until I started scaling that I started to see progress.
Speaker 1:What is Coach Glad's definition of scaling? It's starting and staying consistent with a small amount, then making small incremental increases over time. Why is that important? Well, the College of London Health Behavior Center found out that 90% of people that start out going all in usually fail within three weeks. And you've seen that every January, where everyone tries to go into the gym and lose weight and they go full in without really having a plan, without really having a goal, and eventually, by the end of January, the gym is back to normal. The people that have a plan are still working out. The people that have been able to stay consistent and build habits are still there, when those people that went all in tend to quit. Now why is this necessary? You need to develop success habits and you're not going to be able to change unless you put in that extra work. You put in the extra work of planning because it's so easy for you to become overwhelmed. And unless you start scaling, unless you start small and build over time and build over time, you won't see success.
Speaker 1:Now I read a great book called Tiny Habits. Now this is by a Stanford researcher named Dr BJ Fogg. What he found out was that Tiny habits actually work. You can be successful starting out small and scaling over time. So, starting small and building up over time, you found out that you need to do three things. So there's three steps in this process for you to be successful with scaling. You want to number one, start out with a small habit, and it has to be small, it has to be manageable and it has to be easy. You have to be realistic with yourself and you have to choose something that you're able to manage. The second step is you want to anchor it to an existing habit.
Speaker 1:In the book he talked about wanting to improve on his pushups. So when he woke up in the morning, he would use the restroom and he would drop down and do two pushups yes, two pushups Tiny, tiny habit to start with, but that was something that was manageable for him. So he would wake up, he would use the restroom, then do the two pushups, and then he also wanted to improve on flossing. So after he brushed his teeth, he would floss. He tied those two things to an anchor of first thing he does when he wakes up in the morning, uses the restroom and then brushing his teeth. Those are the two anchors to the existing routines.
Speaker 1:And the third, and probably the most important thing, the secret sauce was celebrating immediately. Yes, he celebrated doing two push-ups, he celebrated flossing. Why is this the secret sauce? The celebration actually changes the wiring in your brain. It actually ties emotion to the habit. If you want the habit to stick, you want to tie an emotion to the habit and the changes are wiring in your brain so that now you look forward to doing the two pushups, you look forward to making that change.
Speaker 1:Now, step one start out tiny. Step two find an anchor. And three, probably the most important thing, celebrate immediately. If you don't celebrate yourself, who will? And yes, you celebrate yourself even with these small things.
Speaker 1:Can you succeed? Doing the small things? Yes, is it kind of embarrassing starting small, yeah, but you've tried bigger things and you failed at bigger things. Are you brave enough to try doing something different? Are you brave enough to start with something small? Do you want something different? You have to try something different. How do you scale? These are how Coach Glad advises his clients on how to scale. Advise his clients on how to scale.
Speaker 1:Choose one or two goals. Why you only have a limited amount of time, focus and energy. You want to make sure that you are focusing on just one or two goals. If you have other responsibilities, like a family or a job, you have a limited amount of time, focus and energy and you really want to aim that at one or maybe at the most, two goals, because you don't want to spread yourself too thin where you're having all of this time, energy and focus going in so many directions, because direction is more important than speed. And then the second thing is you want to be honest with what you can handle, Want to be honest Can you handle starting something small and you want to add. Third thing is you want to ask yourself a realistic question and you want to be honest how much can you do right now?
Speaker 1:So let's take the pushup example. Let's say, if I were to ask you can you, how many pushes can you do right now? You say 10 pushups. Well, start with half. Let's say that you want to start writing a book and you can sit down and maybe write a page at a time. Start with half of that, start with less than half of that. Why you want to start with something that is manageable. That way you don't get overwhelmed.
Speaker 1:Now how do you increase? These are my three rules of when to increase. Number one thing is you only want to make increases every two to maybe four weeks at a time. Every two weeks you want to increase. When I say two weeks, that's two weeks of consistently hitting the goal. There are no days off. There's no doing it three times a week. You're doing it every single day because you need to build a habit and that is the only way to build a habit, to rewire your brain. You have to do it every single day and it may take more than 21 days. Don't believe that myth where it only takes 21 days to build a habit. That's true for small things, but for big things it may take up to six months. But you want to be focused and doing something every single day. If you can stay consistent with it every single day for two weeks, then you want to increase a little bit at a time.
Speaker 1:Now, the number two rule is the amount versus the intensity, so you never want to increase the amount and the intensity at the same time. So you don't want to increase the number of push-ups and make it harder for you to complete the push-ups. If we take running, for example, you want to increase the distance before you increase the speed, because if you increase the speed you're going to increase the intensity, but if you increase the distance, you're making a little bit harder on yourself, but you're not making it super hard by increasing the intensity. Same thing if you were writing. Let's say you start out with a goal you want to write at least three to five sentences and it takes you 30 minutes in the morning to do that. You don't want to write at least three to five sentences and it takes you 30 minutes in the morning to do that. You don't want to increase and try to do 10 sentences in 10 minutes, because now you're increasing the amount and you're increasing the intensity by shortening the amount of time to do it. That's going to add undue pressure, so you never want to increase the two at the same time. So if you're consistent over two weeks, increase the amount or the increasing intensity, but never do both. And then the last and third rule is you want to make sure that on good days you are pushing yourself. Push yourself, you'll be surprised how much you can do. But on bad days you only want to hold yourself to those minimums, because the most important thing is consistency. You want to stay consistent, but you don't want to stay consistent pushing yourself so many days in a row. On good days, if you have the time, you have the energy, push yourself. Surprise yourself, but you're only accountable to the minimum that you have set for yourself. You're only accountable to that. So, rule number one increase every two to four weeks. Rule number two never increase the amount and the intensity. And then rule number three good days, push yourself, and on bad days, do the minimum.
Speaker 1:Now I have a verse for you, and it's Matthew 25. Very important verse. I'm going to read just a part of it. You have been faithful with a few things. I will put you in charge of many things. Why is this important?
Speaker 1:You want to be able to run a marathon, but you have not shown yourself to be faithful with even a quarter mile. It's important because 99.9% of the journey you're going to spend in process 0.1% you're actually going to be spending crossing that finish line or getting the results, because you're going to have another goal to chase. So you're not going to spend all your time enjoying it. Once you cross that finish line, once you achieve the goal, then you start another one. So a majority, great, great, great majority of the time you are going to be spending in process. And I want you to be concerned about the development. If you're concerned about the development, if you're concerned about the development. If you're concerned about going through the process and growing through the process, the results will come. It's when you focus on the results you lose track and you discourage yourself. But if you focus on developing, staying consistent and growing over time, you will become your future successful self. There is no goal that you cannot achieve if you start small and you stay consistent. I believe that this year you can do it. You can grow into your future successful self, but it's going to take time, it's going to take consistency and it's going to take proper planning.
Speaker 1:Thank you for listening to trying to fit by glad health and fitness. I'm your host coach, glad. I pray that you were inspired today to take action. Don't forget to follow me on all your favorite platforms and join me next time when we'll talk about the next phase of the smarter planning system. We're talking about milestones. You don't want to miss that. I want you to be successful this year. I believe you can make this happen. All you need is a better system of setting goals and planning and you will reach your goals. And if no one has told you yet, I love you. God bless you and be unstoppable.
