It’s about time for a new four-week training phase. A fresh start, a clean slate, and a golden opportunity to make progress toward your goals.

But before you dive in, let’s talk about something critical: mindset.

Don’t fear circumstances or challenges. They’re going to show up anyway. Instead, turn inward. Look in the mirror.

The person staring back at you—the one who knows every excuse, every self-doubt, and every bad habit—is the same person who can make this next phase a success.

Whether you win or lose comes down to what you decide to do.

Not tomorrow. Not next Monday. Right now.

Why Goals Matter

Here’s the deal: if you don’t set weekly goals, how do you know if you’re moving forward? Start small. You don’t need to conquer the world in a day. Instead, pick three to five specific, measurable goals that you can realistically accomplish this week.

For example:

1. Work out four times. Stick to your plan, even if life gets hectic.
2. Meal prep on Sunday. Prepping meals means fewer impulsive decisions.
3. Drink half your body weight in ounces of water daily. Hydration is non-negotiable.
4. Sleep 7–8 hours a night. Recovery is just as important as the training itself.
5. Track your progress. Whether it’s your weight, reps, or how you feel, keep a record.

Write these down. Commit to them. Then check them off one by one.

The Follow-Through Problem

Most people are excellent starters. They’re full of enthusiasm, energy, and plans. But when the grind sets in—when things get hard—that’s when most fall apart.

Why?
Because starting is exciting, but finishing is where the real work happens.

Over the next 28 days, focus on being great at follow-through.

This means:

• Consistency over perfection. It’s better to show up 80% of the time than aim for perfection and quit when you fall short.
• Reframing setbacks. Missed a workout? Ate a bad meal? Learn from it and move on. The next decision is always the most important one.
• Checking in with yourself. Take five minutes each week to assess how you’re doing. Are you moving closer to your goals, or do you need to adjust something?

Create Your Plan

Success doesn’t come from a vague idea of “trying harder.” It comes from action. Here’s a simple four-week roadmap to help you stay on track:

Week 1: Build Momentum

• Focus: Establish your habits.
• Actionable Steps:
  • Set alarms for workouts and stick to them like a meeting with your boss.
  • Write down everything you eat for three days. Awareness is the first step to better nutrition.
  • Identify one bad habit (like late-night snacking) and replace it with a healthier one.

Week 2: Push Through Resistance

• Focus: Consistency when motivation fades.
• Actionable Steps:
  • Prep for the week on Sunday: lay out your clothes, plan meals, and double-check your schedule.
  • Increase intensity slightly in your workouts. Add 5–10% more weight or a couple of extra reps.
  • Reward yourself for sticking to your habits—something small, like a new gym playlist or a rest day activity you enjoy.

Week 3: Test Your Limits

• Focus: Step out of your comfort zone.
• Actionable Steps:
  • Add one challenging workout this week—a longer run, a higher rep count, or a heavier lift.
  • Review your goals and identify one area where you’ve slacked. Refocus on it.
  • Share your progress with a friend, coach, or accountability partner. External accountability can be powerful.

Week 4: Finish Strong

• Focus: Prove to yourself that you can follow through.
• Actionable Steps:
  • Stick to your plan like it’s day one. No cutting corners.
  • Reflect on what you’ve learned over the past three weeks. What worked? What didn’t? Write it down.
  • Set your goals for the next four weeks.

Success Is What You Get Done

Here’s the truth: success isn’t about what you start. It’s about what you get done.

That means finishing your workouts even when you’re tired. It means cooking your meals even when you’d rather order takeout. It means saying no to distractions so you can say yes to progress.

Every time you follow through on a commitment, you build trust with yourself. You start to believe that you can handle challenges. And that belief? That’s what will carry you to the next level.

Action Steps for Today

Don’t leave this blog post without taking action. Do these three things right now:

1. Write down your weekly goals. Keep them where you can see them—on your phone, fridge, or desk.
2. Plan your first action. Whether it’s scheduling tomorrow’s workout, prepping your meals, or setting a bedtime alarm, do it now.
3. Tell someone your goals. Accountability increases your chances of success.

Look in the mirror one more time. The person staring back at you has what it takes to succeed.

Now go prove it.

🍁 Fall Phase 2: Week 9

If you are already a client, go ahead and login here to access your coaching program.

All details of the plan are inside.

Check it out and then update me on your progress.

To your success,

Coach Joe

P.S. If you're not a client and I could help you lose weight, get strong, and manage aging, would you be interested? If so, share your goals here and I'll send over details.

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.