When most people step into a gym, fitness center, or CrossFit box for the first time, their primary goal is often to lose weight or look better. There’s nothing wrong with that—realizing you need a change and taking action is already a huge step forward. However, there’s one big problem with this approach: we live in a world that expects instant results.

When progress doesn’t happen as quickly as we’d like, it’s easy to get frustrated, lose motivation, or even quit entirely. That’s why I encourage a mindset shift—one that focuses less on aesthetics and more on what your body is capable of achieving.

Set Performance-Based Goals

Instead of only focusing on the number on the scale or how you look in the mirror, challenge yourself to improve what your body can do. Ask yourself:

• Can I do a strict pull-up?
• Can I perform a handstand push-up?
• Can I lift more weight in my squat, clean, or deadlift?
• Can I complete a CrossFit workout without scaling?
• Can I move faster and more efficiently than I did last month?

Setting performance-based goals shifts your focus to something measurable and exciting. Your goals should stretch you—maybe even scare you a little. But when you start working toward them, you’ll notice a chain reaction that helps improve all aspects of your health.

Better Performance Leads to Better Habits

1. You’ll Prioritize Sleep & Recovery

To reach peak performance in the gym, you’ll need to fuel your recovery. That means dialing in your sleep habits—going to bed on time, waking up consistently, and giving your body the rest it needs to perform at its best.

2. You’ll Clean Up Your Nutrition

You can’t out-train a bad diet. When you focus on what your body can do, you realize that proper nutrition isn’t just about looking good—it’s about fueling your workouts, improving endurance, and getting stronger. The right balance of protein, carbs, and fats can be the difference between hitting a personal record (PR) or feeling sluggish during a workout.

3. You’ll Track Your Progress & Celebrate Wins

Tracking your progress is crucial. Whether it’s logging scores in your CrossFit gym’s app, keeping a fitness journal, or simply making mental notes, seeing small improvements keeps you motivated.

Maybe last month you struggled with a clean and jerk, but today, you added 10 extra pounds to the bar. Maybe you were modifying workouts, but now, you can do them as prescribed. These wins build momentum and keep you engaged in your fitness journey.

Community & Support: The Power of Celebrating Wins

One of the most rewarding aspects of CrossFit and group fitness is the community. When you focus on performance, you naturally start cheering on others who are also chasing their goals. The energy in the gym shifts from individual frustration to collective success.

Success breeds success. Encouraging others, celebrating their wins, and being part of a supportive fitness community helps everyone push forward. When you recognize that your journey is about progress, not perfection, you’ll stick with it for the long run.

Your Challenge: Set a Big Goal

I challenge you to shift your mindset today. Set a goal that stretches you. It could be as simple as:

✅ Completing a full push-up
✅ Running a mile without stopping
✅ Lifting a certain weight
✅ Playing with your kids without feeling winded

Write it down. Make it big. Make it a little scary. Because the truth is, there’s no such thing as “I can’t.” It may not happen today, but with the right plan, effort, and support, you WILL get there.

Need help? Let’s talk. I look forward to seeing you in the gym and helping you unlock what your body is truly capable of.