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What it takes to achieve your goals

According to some fitness businesses, all it takes for you to achieve your goals is motivation. Then, voila, you've got it. And if you didn't, then "you don't want it enough".

Ugh. The worst statement EVER.

I wish achieving goals were as simple as motivation. But, you know from working with me that motivation doesn't linger. It's like running into someone you didn't really know in high school as an adult. It waves its hand and continues on it's merry way.

Although, motivation won't get you to your goals, I do have a few ideas that will get you to your goals.

1. Healthful habits.

If you have goals to get after, you have to start with the basics before altering other specific habits or routines. Basics including: strength train regularly, do cardio regularly, walk more, eat more protein + vegetables + fruit, sleep 7-9 hours/night, drink water throughout the day, and manage stress. Please note: it's okay if you aren't doing all of these things right now, but also understand that these are the building blocks of creating healthful habits. These habits are going to be more important than focusing on meal timing, supplementation, specific macronutrient splits, etc.

2. Consistency.

It takes consistent efforts of the basics, as listed above, to begin seeing and living out results. When considering consistency, aim for 80-90% of the goal. For example, if you would like to walk 6,000 steps daily, aim to consistently hit that goal 5-6 days of the week instead of 7. This allows you to have some wiggle room if work gets crazy, you have social events, or the weather isn't great. Additionally, consistency means over months and beyond, not over 2-3 weeks. It's important to work on habits that you feel you can complete most of the time moving forward. So even when you're out sick or on vacation for a week, you can recognize that missing one week, or even two weeks is not going to throw a wrench into your progress.

3. Discipline.

Discipline steps in when motivation isn't there, which is most of the time. Discipline is like the accountability partner you didn't ask for, but are so grateful for its support. It steps in when you don't feel like putting in the work. It tells you to show up even when you don't want to. It whispers, "tough titties, you're doing it anyway". Discipline is what will consistently carry your healthful habits 5ever.

Healthful habits, consistency, and discipline all go hand in hand. Develop the basic building blocks first, get consistent with them, and learn how to discipline yourself.

You got this!


Katharine Moustakes
Hey, friend!

I'm Katharine.

I'm a personal trainer, running coaching, and nutrition coach who's stoked about lifting, the outdoors, summit snacks, and my dog.


I understand that fitness is not your whole life. Fitness is a PART of your life. I approach training in a way that adds value to your life and longevity, so you can enjoy being active whether you're romping around in the mountains, playing with your kids, or signing up for your first 10K race.

I'm here to meet you where you are, so you can train safely and effectively, and gain strength and confidence both in the gym and on the trails.

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