Fall Phase 1: Week 1

This week officially kicks off the fourth quarter of the year— the final 25%. You’re in the home stretch, and how you finish can make all the difference in whether you hit your goals or fall short.

So, how are you going to finish the year? It’s a question I want you to sit with for a moment because this last quarter of the year often sets the tone for the next.

The Importance of Q4

October tends to be a strong month for many people. It’s a fresh start after summer, but unlike other times of the year, you don't face too many "lifestyle obstacles," other than Halloween, which usually revolves around one evening of overt candy consumption. Most people can navigate that without derailing their fitness goals. However, as we head into November, we start approaching the holiday season, and that's where the real challenges begin.

Q4 typically goes one of two ways:

1. You stay consistent through October and into November, staying dialed in until Thanksgiving. You may choose to maintain through the holiday season, giving yourself some flexibility while staying mindful of your progress.

2. You never really buckle down—and it snowballs into a holiday season of indulgence and inactivity. You keep telling yourself, “I’ll get back on track in the new year,” but the reality is, by then, you’ve lost momentum.

Let’s aim for the first option.

Start with Clear, Realistic Goals

Setting realistic goals is the key to finishing Q4 strong. Lofty aspirations sound great, but without a clear plan, they usually fizzle out. Instead, focus on setting process-based and performance-based goals that you can control daily.

Here’s one I suggest: aim for 50 workouts between now and the end of the year. Think of it as 3-4 solid workouts per week. It sounds doable, right? But, if that seems too much for you, adjust it. Maybe your goal is 40 or 45 workouts. The point is to make it realistic for you. It’s not about perfection; it’s about progress.

And remember, your body and mind respond to consistency. Even if you're not feeling 100%, showing up matters. Showing up keeps you moving forward, which is half the battle.

Break Down Your Workouts into Phases

Starting with Phase 1: Week 1, here’s your challenge—break down your workouts into manageable phases. Tackling 50 workouts in one big chunk can feel overwhelming, but dividing it into phases makes it more digestible. Each week, aim to complete your set number of sessions, and at the end of each week, evaluate how you did. If you fall short one week, don’t stress about it—just keep moving forward.

This structured approach is what will keep you consistent over the long haul, even when motivation dips or life gets in the way. Set your non-negotiables: You’ll get your workouts in, no matter what.

Focus on Process-Based Goals

So much of goal setting is about controlling what you can. You can control whether or not you meal prep today, whether you eat nutrient-dense foods, and even your portion sizes during a particular meal. These are process-based goals—things that you have full control over. These are the daily decisions that will drive the outcome goals you're striving for.

Want to get leaner and stronger by the end of the year? That’s your outcome-based goal. But it will only happen if you stay consistent with your process and performance goals. If you can focus on these smaller, controllable actions, you’ll find that the big goals become much more achievable.

Proactive Planning: Your Secret Weapon

Let’s talk about planning—the more you plan, the better your results will be. For example, one of the easiest ways to stay on track is to make meal prepping a weekly habit. Set aside time on Sunday or Monday to prep your meals for the week. This doesn’t have to be overly complicated, just focus on lean proteins, plenty of vegetables, and healthy fats. If you're prepared with meals that align with your goals, you’re far less likely to reach for unhealthy options when you're short on time.

Also, think about your workout schedule. Don’t leave it to chance. Treat your workouts like appointments—non-negotiable blocks of time in your calendar.

Here’s a challenge: For the next week, I want you to schedule all of your workouts in advance. If you plan for Monday, Wednesday, Friday, and Saturday, block out those times now. Write them down. Set alarms. Do whatever it takes to make sure those workouts happen.

Expect the Holidays to Test You

As we approach the holiday season, things inevitably get tougher. Social events, family gatherings, travel—all these things are bound to test your commitment. Here’s the thing: you don’t need to be perfect during the holidays. But you do need to be mindful.

1. Pick your indulgences wisely. You don’t have to say no to everything, but try to limit the splurges to foods or treats that are truly special to you. Don’t waste your indulgences on everyday snacks or store-bought sweets—save them for what really matters to you.

2. Plan your workouts around travel and events. If you know you’ll be traveling or attending holiday events, adjust your workout schedule accordingly. Don’t skip a workout just because things are busy—plan around the chaos.

3. Stay active with friends and family. The holidays are a great time to get others involved in your fitness journey. Organize a family hike, play a game of football, or just go for a walk after a big meal. Staying active doesn’t always have to mean hitting the gym.

Finish Q4 Strong

Now is the time to build momentum. If you buckle down now, you’ll set yourself up for a strong finish in December, and you’ll enter 2024 feeling strong, lean, and ready to take on new challenges. Don’t fall into the trap of waiting for the new year to make resolutions. Instead, finish this year with intention and discipline.

It all starts with the decision you make today. Will you stay on track for the rest of the year, or will you let the holiday season derail you? Commit to the process—your workouts, your meals, and your goals. Track your progress, adjust when needed, and most importantly, stay consistent.

Let’s finish this final 25% of the year strong and enter the new year in your best shape yet.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.