Imagine this…
Something that:
- Takes a while to show results.
- Makes you sweat, sore, and out of breath.
- Sometimes feels more like a punishment than a reward.
Not really selling exercise here, am I?
But we all know the truth: training has benefits stacked a mile high.
The reality though? There will be days when you wonder if it’s all worth it.
That’s why we need a few things in place:
1. Both short-term and long-term goals
Not just one or the other. Quick wins keep us engaged now, but the bigger vision keeps us committed for the future.
2. Goals across different domains
I encourage people to set at least one in each category:
- Performance Goal → your first press-up, a 5K run, lifting a specific weight.
- Aesthetic Goal → toning up, losing body fat, building your arms.
- Lifestyle Goal → simply carving out 3x per week to step away from work and do something for you.
The “Marginal Decade”
This comes from Peter Attia, who talks about the last decade of your life — for example, from 90 to 100 — and what you still want to be able to do.
For me, that looks like:
- Walking the dog without worrying it’ll pull me over.
- Kicking a ball around and lifting up my grandkids.
- Carrying a carton of milk home from the shop without being out of breath.
When you zoom in, you realise what this actually demands:
- Core strength → so the dog doesn’t topple me.
- Strong legs & arms → to pick up kids with ease.
- Hip mobility → to kick that football.
- Cardio fitness → to carry that milk without huffing.
Suddenly, training today has a much deeper meaning. It’s not just about looking better next month — it’s about building the body and resilience for the moments that matter most, even decades from now.
🎧 If this resonates, I really recommend this Peter Attia podcast episode → Spotify link.
