The Secret to Fitness Success:
Focus on the Journey, Not the Destination
So, it’s mid-September. Let me guess—you’re losing motivation to train or hit the gym, right? Has your workout routine become something you just do, but don’t actually enjoy? If this is hitting close to home, you should probably stick around.
Let’s talk about something that doesn’t get enough airtime in the fitness world: the journey. We get so caught up in chasing the perfect body, personal bests, and #gains that we forget what really matters—the process itself. You might not be thrilled with where you are right now, but take a second to appreciate how far you’ve come. Trust me, it’s worth it.
Training Bits from 2024: The Highlights (and Lowlights)
Let me give you a snapshot of my training in 2024. Spoiler alert: I’m not exactly sure what I’m training for at the moment. But even without a clear target, I’ve hit some personal bests. Here’s the rundown:
Squat: 170kg (dropped recently thanks to a mix of running more and, well, stress-related weight loss )
Deadlift: 200kg x 3 (this one shocked me since I don’t regularly deadlift)
Power Clean & Hang Clean: 95kg (I can now officially manhandle myself)
5K: 25 minutes (could go faster, but am I trying? Not really)
Pull-ups: Bodyweight + 30kg (I could probably smuggle contraband at this point)
Dips: Bodyweight + 25kg (even more smuggling potential)
Current body weight: 91kg (down from 109kg, but honestly, meh)
Fun fact: I hit my lowest weight the same day I deadlifted 200kg. Go figure. I’m sure if I had a goal, things would take off, but for now, I’m just focusing on getting fitter, faster, and stronger—and I’m perfectly fine with that.
Here’s the Kicker: No Master Plan Needed
All this progress? It happened without a grand master plan. There was no neatly packaged, Instagram-worthy transformation. And guess what? That’s fine. In fact, it might even be better. I’ve learned that the journey itself is where the real value lies. Progress doesn’t always have to look pretty or follow a strict blueprint to be meaningful.
Obsessing Over Short-Term Gains? Let’s Get Real
We all love the idea of quick wins—“Get shredded in 30 days!” or “Transform your body with this 12-week challenge!” But let’s be honest—those rapid results feel great in the moment, but what happens afterwards? You take a few weeks off, try to jump back in, and realize you’re not at the same level you left off at. Spoiler: it happens to everyone.
It’s frustrating, right? You start feeling dejected because you’re not as good or strong as you were. I’ve been there, too. But this is what I’ve learned: real progress happens over the long term.
Take my squat, for example. I hit a PB of 170kg, then it dropped because I started running more. Plus, let’s be real—life happened and I didn’t feel like training as much. But am I failing? Nope. I’m adapting and making trade-offs. I might not be squatting 170kg right now, but compared to where I was in 2022, I’m still miles ahead.
Here’s the point: Fitness isn’t a straight line—it’s a zigzag, with detours for stress, life, work and relationships all capable of causing challenges that put our progress on pause
Fitness Is More Than Just Numbers
Here’s a hot take: Fitness isn’t just a numbers game—it’s an experience. Sure, we all love tracking numbers like weight loss, muscle mass, and strength gains. And yes, those numbers matter. They give us feedback and show where we’re improving. But are they everything? No, they’re not.
Here’s the real question: Are we focusing on the right goals? Tracking numbers is fine, but what about how you feel? How sustainable is your progress? What happens when life throws you a curveball—an injury, a hectic workload, or your kids being home all day? If you’re only chasing numbers, you’re missing the bigger picture. That’s where real growth happens.
I Could Get Shredded in 12 Weeks—But Then What?
Here’s the deal: I could get shredded in 12 weeks. Hell, I could show you how to do the same. But let me ask you—are you going to be able to keep that up? Have you figured out how to apply that level of effort to your daily life? What are you going to do when life inevitably gets tough?
Sure, I can give you the roadmap to look lean for summer, but that’s just a short-term win. If you haven’t built habits to keep you going when life gets messy, all that hard work will disappear the moment something goes wrong. The real question isn’t “How fast can I get shredded?” It’s “How do I keep moving forward when life pulls me back?”
The Secret to Long-Term Progress (And It’s Surprisingly Simple)
Here’s the secret—and it’s pretty hush-hush, so listen up. If you plan out your training, eat consistently (aligned with your goals, of course), and challenge yourself over time, you will see progress. That’s it. No magic formula, no secret hacks.
Let’s be real: Not everyone needs to train like an elite athlete. If you’re tracking every macro, timing your recovery down to the second, and living like a human spreadsheet, hats off to you! Seriously, props. But for most people, especially those just starting out or stuck in the middle, you don’t need to go that deep.
You Might Be Asking, "But Rob, What Should I Do?"
Glad you asked! If you’re looking to make fitness a sustainable part of your life without losing your mind, here’s my advice:
Go to the gym 3-4 times a week. Split your workouts—upper body one day, lower body the next. If you miss a day, it’s not the end of the world. The goal is consistency, not perfection.
On off days, stay active. Go for a walk, a run, or try a sport. It doesn’t have to be intense—just move your body. Take it slow and don’t stress about perfection. The key is challenging yourself, but not obsessing.
Eat smart. Plan a weekly meal strategy that’s easy to stick to. If you go over or under your calorie target some days, it’s not a big deal. Just aim to do your best overall.
Consistency > Perfection. Stick with the basics, stay consistent, and the results will follow.
Final Thoughts: Focus on the Journey
At the end of the day, fitness is about persistence, not perfection. It’s about showing up, even when you don’t have a clear goal, and learning to enjoy the process—even when you’re not sure where it’s going to take you. That’s where the magic happens.
So while I’m still figuring out my next big goal, I’ll keep doing the work, pushing forward, and letting the journey unfold. Fitter, faster, stronger—and occasionally lighter (but who’s counting?). And when that goal finally clicks into place? Well, let’s just say, things are going to take off.