Goal Reviews: 4 of the Most Common Habits we recommend
A goal review is a meeting between an athlete and a coach where we review an athletes overall fitness journey and habits. During a goal review, we talk about what’s going well and not well, set new goals, and develop a simple plan to accomplish whatever it is you want to accomplish!
Every member has the ability to sign up for one of these meetings.
I don’t think a blog post can replace an actual one on one goal review, (which you can sign up for here) but I’d like to lay out 4 of the most common recommendations we find ourself making to our athletes. If you implement these simple changes and built them in to habits, you will make a positive difference in your fitness and overall health:
Habit 1: Set your bed time
It is so simple… Go to bed on time.
Often times, our athletes have a goal to workout in the morning and they struggle to get out of bed. The key to working out in the AM is a reasonable bed time. If you go to bed too late, you will likely miss your morning workout. And if you make it to the workout after going to bed to late, you will likely hit a wall mid morning that only high levels of caffeine can artificially fend off. The simple act of going to bed on time, may be the most important change you make.
Remember this – each day begins at bedtime.
This is so incredibly obvious, yet it comes up in 8 out of 10 goal reviews. It is so important – a consistent bedtime helps your body recover, regulate hormones, improve energy, and support long-term health by ensuring you get enough quality sleep each night. GO TO BED ON TIME!
Habit 2: 10k steps a day
Getting enough steps each day supports heart health, improves energy, helps manage body weight, and keeps your body moving the way it was designed to.
This is for my office workers! Shoot for 10k steps a day. If you sit at a desk all day, achieving 10k steps will not happen by accident. Make it a point to get up and walk before, during, and after your work day. Perhaps ask somebody to join you for an evening stroll. I have always enjoyed a post dinner walk.
Make it a point to get your steps in!
Make the time.
Habit 3: Protein
If you exercise regularly, protein is one of the most important nutrients you can eat.
Protein helps repair and build muscle after workouts, supports recovery, keeps you feeling full longer, and helps maintain strength as you age. Without enough protein, your body has a harder time recovering from training and holding onto lean muscle.
How Much Protein Do You Need?
For most people who work out consistently, a good target is:
0.7–1.0 grams of protein per pound of body weight per day
Examples:
- 150 lb person = 105–150 grams per day
- 180 lb person = 125–180 grams per day
- 200 lb person = 140–200 grams per day
If your goal is fat loss, strength, muscle gain, or simply staying healthy and active, aiming for the higher end of that range is often beneficial.
Simple Tips
- Include a source of protein at every meal.
- Prioritize whole-food sources like meat, fish, eggs, Greek yogurt, and cottage cheese.
- Use protein shakes when convenience is needed.
- Spread your protein intake throughout the day rather than eating it all at once.
If you’re already putting in the work at the gym, make sure you’re getting enough protein. It’s one of the simplest and most effective ways to improve recovery, build muscle, and support long-term health.
Habit 4: Water
Water is one of the simplest things you can do to improve your health, energy, and performance.
Your body is made up of about 60% water, and EVERY system depends on it.
I repeat, EVERY system depends on it.
Staying hydrated helps regulate body temperature, supports digestion, lubricates joints, improves focus, and keeps your muscles performing their best.
Even mild dehydration can lead to fatigue, headaches, reduced performance, and poor recovery.
How Much Water Do You Need?
A simple starting point is:
Drink half your body weight in ounces of water each day.
Examples:
- 150 lb person = 75 ounces per day
- 180 lb person = 90 ounces per day
- 200 lb person = 100 ounces per day
If you exercise regularly, work outdoors, or sweat heavily, you’ll likely need even more.
Simple Tips
- Start your day with a large glass of water.
- Carry a water bottle with you.
- Drink water before, during, and after workouts.
- Don’t wait until you’re thirsty to start drinking.
Drinking enough water is one of the easiest ways to improve your energy, recovery, health, and performance. Make hydration a daily habit and your body will thank you.
Homework
- Figure out what your sustainable bedtime should be.
- Calculate the minimum amount of protein you need to recover well and build a sustainable habit – your bodyweight X .7.
- Find a water bottle that you will actually use and calculate how many times you will need to refill it during the day.
- Determine when you will get your steps in each day. I get a good chunk on mine in shortly after I get out of bed.
Okay, thanks for reading!
-Liam
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