If You Chase Two Rabbits, You Will Catch Neither
Getting started with fitness is a big step, and for many clients, that step alone is more than enough. The key to success isn’t throwing everything at the wall and hoping something sticks. It’s about mastering one thing at a time to create lasting habits. Fitness should never feel overwhelming, and that’s where an intentional, gradual approach can make all the difference.
Here’s how you can redirect your focus toward achievable fitness goals and build sustainable momentum over time.
Start Small, Think Long-Term
Many clients make the mistake of going too hard, too fast. Jumping into 100% effort from day one often leads to burnout, frustration, and even injury. Instead, scaling up your efforts gradually ensures that you’re creating a foundation you can actually maintain.
For example:
Weight loss or gain: Start with step tracking and meeting your coach 1–2 times a week. Master consistency here before introducing dietary changes.
Muscle building and strength: Focus first on getting into the habit of strength workouts without worrying about advanced moves or massive weight. Build confidence and increase intensity slowly.
Cardiovascular fitness: Begin by tracking your daily step count. Once this becomes a habit, add cardio workouts gradually to avoid exhaustion.
Flexibility and mobility: Start by learning proper warm-up and cool-down techniques. Incorporating full-range-of-motion movements will naturally improve your flexibility over time.
Better sleep and overall energy: Full-body wellness comes from all areas of fitness. Add stress management tools like movement, better routines, and scaling back your nighttime tech use (yes, we mean turning off that phone).
By focusing on one "rabbit" at a time, you set yourself up for small, continuous wins. Those wins build momentum and confidence to tackle the next stage.
The Gradual Build-Up Approach
Here’s what an intentional fitness-building roadmap looks like:
The First Step - Show up for one or two sessions a week. Build trust, routine, and familiarity with the process before anything else.
Track Steps - Begin with just noticing how many steps you take daily. Create awareness and small improvements in movement.
Add Homework - Once you’ve nailed the basics of coming to sessions, a few core exercises, warm-ups, or cool downs can be added to your week for variety and progress.
Lifestyle Habits - Incorporate elements like better sleep hygiene or stress management. Remember, things like sleep improve everything else. One step at a time.
Refine Nutrition - Once you’re established in consistent movement and basic habits, then introduce food tracking, meals, or other dietary coaching in a sustainable way. It’s not about perfection; it’s about small improvements.
This steady progression is key to long-term change. Think of it as climbing a staircase rather than attempting to leap to the top in one go.
The "Too Hard, Too Fast" Trap
Overeager clients often try to overhaul their entire routine in one week. They go from zero workouts to five, try crash diets, push their bodies to extreme limits, and wonder why it feels unsustainable. Their results come quickly, but the burnout follows even faster.
But here’s the truth:
Fitness isn’t all-or-nothing. Even gradual actions yield big results over time.
Scaling up is not about taking shortcuts but laying down a foundation that lasts.
Momentum feeds motivation. When habits feel achievable, clients stick with them long enough to see real progress.
Why Patience Pays Off
The clients who gradually build their fitness habits are the ones who thrive in the long term. They:
Learn how to balance fitness with the realities of daily life.
Build physical and mental resilience slowly, avoiding injury or burnout.
Begin to feel the benefits, like more energy, less fatigue, and better sleep, reinforcing their efforts with progress they can actually see and feel.
It’s not about racing to the finish line; it’s about making fitness a part of your life in a way that feels manageable and enjoyable.
Wrap-Up
Your fitness goals are achievable, but they require patience and a steady, measured approach. Remember, you're chasing one rabbit at a time. Master that, and then move to the next goal.
The difference between struggling and succeeding? It’s all in how you start. Take it slow, celebrate small wins, and trust that consistency will get you there. Fitness isn’t a sprint; it’s a lifelong marathon. And building it step by step is how you’ll cross that finish line stronger than you started.