Fitness plans

A customised fitness plan and habit tracker that works

I’ve used my personal training background to inspire friends to get fit with customised fitness plans, based on the principles of “Atomic Habits” by James Clear.

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How to make habits stick

Clear breaks down what’s needed into the Four Laws of Behaviour Change: the cue, craving, response and reward of the habit loop. Here’s how to work it.

Focus on identity, not just outcomes. Think of yourself as the person who does this habit, not just someone who wants the result. Building a running habit? Don’t think “I’m running to lose weight”; think “I’m a runner”.

1. Make it obvious

Create a cue: make the habit stand out in your daily routine.
Habit stacking: “After I brush my teeth in the morning, I’ll drink a glass of water.”
Set up your environment: keep a book on your pillow so you see it before bed.

2. Make it attractive

Temptation bundling: stretch while watching your favourite show.
Visualise the rewards: put a photo of a sports person you admire on your plan.
Join a culture that supports it: a gym buddy or a running club.

3. Make it easy

Start small: the two-minute rule. We keep this in mind when designing your tracker.
Prime the environment: no faffing about.
Automate it: reminders, alarms, or a handy fitness plan by your bed.

4. Make it satisfying

Immediate rewards: a relaxing bath, a cuppa or a piece of chocolate.
Track your progress: watch your weekly coin balance stack up in the gamified tracker.
Never miss twice: five out of seven still counts as a win.

Fitness plans
Based on “Atomic Habits”

Plans and trackers

I’d love to hear from you

Tell me what you’re working on and I’ll reply with ideas and next steps.

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