Focus Friday - Fitness Goals

3 min Read ⏰

For the past three months, my workouts have been few and far between. I picked up small injuries that limited my Crossfit classes and training on my own… well, I guess I lost motivation over time.

So, I made a change. I’ve joined a commercial gym. A fresh start. New environment, new energy (possibly too many Will Tennyson videos), and—most importantly—a new structure. I don’t just want to work out. I want to train. I want to improve. And I’m putting it all out here because if I say it publicly, I have to follow through. Right?

The Goal

Right now, I weigh 91kg at 24% body fat. My target? 86kg at 17%. Not just cutting weight—I want to build muscle, improve body composition, and get stronger. No crash diets, no shortcuts. Just the right mix of training, nutrition, and consistency.

This isn’t just about aesthetics (but let’s be honest, who doesn’t want to look good naked). It’s about performance, longevity, and feeling like I’m at my best. As my kids grow, I want to be able to pick them up and have them feel light for as long as possible.

I want to hit this target by the end of July. That’s four months.

The Plan

I’m locking in 4 gym sessions per week, a mix of PT sessions, lifting and conditioning. The focus is simple: progressive overload on the big lifts, more movement outside the gym, and structured recovery so I’m not just beating myself up for the sake of it. I’ve learned the hard way that training hard without dialing in nutrition and recovery is a waste of time. So, I’ll also be prioritising protein, intermittent fasting (16:8), a small daily deficit (100-300 cals), while also trying to keep things as simple as possible. For example, no crazy meal plans—just high-protein, whole foods, and consistency.

And because recovery matters as much as training, I’m continuing to prioritise sleep, electrolytes, and some basic mobility work. If I want to hit my goal, I can’t afford to half-ass the time between workouts.

The System

Motivation fades. Systems keep you on track. So, I’m removing as many manual decisions as possible: gym sessions are pre-scheduled (Mondays, Tuesdays, Thursdays, Sundays), meals are planned in advance, and I’m keeping a basic tracking system—weekly PT sessions, weekly weigh-ins and monthly InBody scans—to monitor progress without obsessing too much over numbers.

I struggle with consistency, so for me accountability is important. One of the main reasons I chose my new gym is that it offers those weekly PT sessions as part of my package. What a great way to stay on track! And I’m spending the same amount each month as I was at my Crossfit gym. A good deal all round.

How can this work for you?

If any of your habits feel stale, here’s my process to reset and improve:

1. Set a clear goal – Be specific. Instead of “get fit,” define exactly what success looks like for you (weight, muscle, performance, timeline, etc.).

2. Create a plan – How many workouts? What’s your nutrition approach? How will you measure progress? Don’t just wing it.

3. Build a system – Automate as much as possible. Pre-schedule workouts, prep meals, set reminders. The less decision fatigue, the better. Make it a non-negotiable.

4. Track progress, not perfection – Weigh-ins, scans, or simple journal notes—small feedback loops help you stay accountable without overanalysing.

5. Remove friction – Pack the bag, set the alarm, keep a water bottle nearby. Make success the default, not the exception.

6. Only miss once - We are not perfect beings. We miss. And that’s ok. If you have a system or schedule, a good rule is to make sure you don’t miss twice. Work gets in the way of your Tuesday session? You better damn well show up Thursday.

The best time to start is now.

My new gym is still just a building. It’s not going to do the work for me. But it represents a shift; a commitment to push forward instead of staying where I am. And I’m going to embrace that.

(I’ll come back to this topic to share updates before we hit that end of July deadline.)

So here’s the challenge for you: What’s one thing you could improve today?

^{NOTE: I am not a financial advisor, planner or have any formal healthcare education. &Prosper is simply a way for me to share my own journey and offer resources I have found useful. With this, I am starting from near zero and I hope to show that anyone can significantly improve their health and financial wellbeing.}