How to get the results you want

🎯 When it comes to health and fitness goals, we often hear people say things like:

⚖️ “I want to lose 20 pounds.”

🧘🏻 “I want to be less stressed.”

🏃🏾‍♀️ “I want to run a sub 30-minute 5K.”

These are all outcome-based goals—goals that revolve around a specific desired outcome or result. They’re perfectly fine for casual conversation, but not always the best approach for making real progress.

🤷‍♀️ Why? Because simply wanting an outcome isn’t enough, no matter how badly you want it.

Why, you ask?

Because, more often than not, we can’t control outcomes. Life has a funny way of throwing curveballs our way. Work piles up, unexpected family crises occur, gyms close for what feels like an eternity, sleep problems emerge, and suddenly your knee decides it’s had enough of running.

And just like that, your goal can vanish into thin air. Staring at the remnants of your shattered goal can leave you feeling like a failure, even though you may not have had much control over the situation.

So, if outcomes are often out of your control, how can you make progress?

Enter behavior-based goals.

Behavior-based goals shift the focus from outcomes to the actions you take. These actions are things you have much more control over, making behavior-based goals more effective and empowering.

Let’s transform some outcome-based goals into behavior-based ones:

📌 Outcome goal: Lower blood sugar
📋 Behavior goal: Take a 20-minute daily walk

📌 Outcome goal: Sleep 8 hours a night
📋 Behavior goal: Create a calming bedtime routine and start it 30 minutes before bedtime

📌 Outcome goal: Improve relationship with partner
📋 Behavior goal: Have a date night once a week

Here’s how to set a behavior goal—starting today:

👉 Write down the outcome you desire. (For instance, “Lose 20 pounds.”)

👉 Identify the skills you’ll need to achieve that outcome. (For example, “meal prep.”)

👉 Determine a behavior you can start today to build those skills. (“Buy and wash blueberries, and put them in a container that’s easily accessible.”)

👉 Strive to consistently follow through with the behavior. (In this example, maybe you prep a variety of healthy snacks each Sunday to ensure you have nutritious options readily available throughout the week.)

Remember, progress isn’t always a linear path in the direction you want to go. By focusing on the behavior instead of just the end result, you keep your attention on the part you can control. This is the true recipe for achieving remarkable things over time. 🌟

I hope this helps, and while you’re here, I want to make sure you know that if there’s any way I can help you achieve your health and fitness goals, I’m here for you.

I offer online nutrition coaching to clients who are ready to quit dieting and start looking and feeling better, with more confidence and increased energy levels –  without complicated diets or painful workouts

What exactly is “nutrition coaching”… and how will it help you reach your goals?

When it comes to losing weight and getting the body you want, “eating better” is one of the most important steps. The only problem?

Most of the common diet advice you receive simply isn’t sustainable…

• “Avoid your favorite foods… forever!”
• “Don’t eat after 7pm!”
• “Weigh and measure every morsel of food you eat!”

If you’ve tried something like this before and “failed”—or just couldn’t stick with it—you’re not alone.

(And it’s definitely NOT your fault.)

I talk to people every day who are trying to muster up all the willpower they can find to diet their way to a better body… but they still aren’t getting the results they want.

The good news? There’s a better way.

My nutrition coaching focuses on strategic, doable daily actions that are designed to fit into YOUR lifestyle. With this approach, you’ll learn how to:

• Eat better—without dieting or feeling deprived.
• Lose weight—without giving up your favorite foods.
• Ditch the food rules—overcoming the guilt and shame.
• Feel energized all day—so you can enjoy all the things you want and need to do.
• Get the results you’ve always wanted—and build the healthy habits you need to stay that way for good.

Bottom line: My goal is to help you learn how to “eat better” so that it becomes easy, consistent, and automatic.

No restrictive dieting. No weighing or measuring your food. No “one size fits all” meal plan.

Instead, you’ll learn how to bring healthy eating into your lifestyle and get in amazing shape—while building the habits you need to stay that way for good.

How is nutrition coaching different from fitness coaching or personal training?

As a coach, my number one goal is to help my clients reach THEIR goals. Doing that effectively requires me to constantly look for opportunities to learn new skills and hone my craft.

This is exactly why I chose to become a Certified Nutrition Coach through Precision Nutrition.

I’ve now been trained by the best of the best, so I know what works.

(The nutrition method they teach is backed by science and has been proven to work with over 100,000 of their own clients… so it’s the real deal.)

The best part? The knowledge and skills I’ve gained can help you finally get the results you want—and keep them for life.

Through the rigorous training I’ve received, I learned that while exercise is a crucial part of losing weight, feeling good, and achieving optimal health… it’s only half the equation.

The other half—as you may have guessed—is nutrition.

I’d actually argue that nutrition is more important than exercise, because while you spend a few hours working out each week, challenges around eating and food can happen anytime (some would say all the time!).

That’s why having a coach there to guide and support you is crucial.

Don’t get me wrong: Exercise is very important. But no amount of exercise will ever be able to “outwork” bad nutrition habits. So in order to help you get the life-transforming results you deserve—I’m excited to be able to offer nutrition coaching in an official capacity.

What I learned while becoming a Certified Nutrition Coach opened my eyes to a whole new way of doing things. And through this science-proven approach, I’m ready to help you get even better results through healthy nutrition habits.

Interested? Have questions? Let’s talk…

If this sounds like something you’d be interested in, or if you have questions about what this would look like… I’d love to discuss how my online nutrition coaching program could help you get the results you’re looking for.

Click here to get started and I’ll answer any questions you have. Plus, we can connect to talk more about what this would look like for you.

Dedicated to your success,

Nico.

P.S. Just so you know: I’m offer fitness coaching as well—and it doesn’t have to be “either or.”

If you’re in a place where guidance and support from an experienced coach could help you reach your goals, I’m here to help in whatever capacity will be most beneficial for you.

Simply learn more here and we can talk about the different coaching options I have available.