Programming Your Progression

4 Key Concepts to Ensure Resolution Success

As Dr. Ian discussed last week in his vlog about goal setting (Guarantee Your Success), we must have a series of goals that help us achieve the ultimate goal. But that isn’t enough to keep us on target. We need to think about the process of goal accomplishment.

This segment will focus on the 4 Key Concepts that will help to Ensure Resolution Success. And though we will discuss physical fitness, these concepts should translate to any New Years resolution. They are as follows:

  • Frequency
  • Variance
  • Balance
  • Longevity


How often you do something will dictate youf benefit, but there is no one size fits all approach. We always consult with our patients that exercising 2x/week will work to maintain your current level of health. While this may sound bad, it isn’t necessarily the wrong thought. Everyone is different and if 2x/week is all that you can fit in, then staying the same is always better than getting worse.

Training 3x/week is always a good place to start. And you will see great results in the first few weeks. Unfortunately, improvements start to stall and the slow and steady nature of improvement starts to sink in. This too isn’t necessarily a bad thing. The turtle won the race and if this is what you have to work with just remember to hang in for the long haul and remember that it will take time and consistency.

The sweet spot for fast improvements is found in training 4-5x/week. You will feel the exhilaration of the big improvements early on, but you will also see steady improvements that are noticeable either month to month or even week to week. Yet, this might not be the right frequency for everyone. Training this often without guidance can lead to premature overuse injuries. Something that can kill your progression. Be cautious if this is your intended frequency, especially if you are new to the game.


Variety is the spice of life and that is also true with your fitness progression. Nobody likes doing the same thing over and over again. In fact, that is part of the definition of hell. Don’t go down that path and don’t let your body suffer along the way.

Your body loves variance as much as your mind. If you are running, make sure to pick different routes, routines, distances, speeds, and cycles. That’s right, avoid doing the same thing over and over again. Your mind will stay engaged and your body will not get enraged!


Most people know you should eat a balanced diet. But many don’t realize that they should also have a balanced workout routine. For as much as you run you should strength train. For as much as you play a sport, you should do yoga or mobility exercises. For as much as you do sprint repeats, your should do circuit training.

If your mind just exploded, calm down. The idea here is to not get dialed in to one thing. Avoid being a specialist because most specialists have major issues and are riddled with vulnerabilities. Instead be competent in multiple areas so you are more protected and prepared for all the demands of life.


The final concept is longevity and honestly it is the most important. You could select the perfect frequency for you. Your workout routine could be perfectly varied and balanced. Everything could be spot on and you could still fail. How can that be?

If your fitness routine can’t be sustained it doesn’t really matter. Written words can’t deliver a speech and a program that can’t be adhered to will never produce results. Start with a realistic routine that can be easily sustained and then build from there. Doing so will help you avoid the many pitfalls that kill the best of New Years Resolutions.

We hope this helps and we’ll be back soon with more content.

Until then good luck and #keepmoving


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