“Move Every Day” is a saying I use…well…every day. It doesn’t just mean to move every single day physically, but move in a way that progresses your life forward, always. 

I love when I string days or weeks together of great movement in my life and I start to build momentum toward a new goal. When that momentum escapes me, I don’t love it so much. I feel like I’m not as good as I once was. I start to wonder things like, “Was I an imposter to think I could do that?” or “Was that just dumb luck that I got as far as I did?” 

Whenever I lose momentum, or even feel like I’m losing it, I go back to 3 key steps to restarting the momentum process…

1. Get Clear on My Goals. 
2. Focus on Small Daily Actions. 
3. Have Someone Hold Me Accountable.

So how do we do each step? 

1. Get Clear on My Goals. 

Go back to my WHY for doing something. Why is it important that I’m doing this? Why now? What are my clear goals and are they attainable? Do my goals need revisiting? What is my timeline for my goals? 

2. Focus on Small Daily Actions.

What is the smallest action I can take today towards where I want to be? What small daily habit am I confident I can complete with consistency? What actions will be most effective, and not just action for the sake of action?

3. Have Someone Hold Me Accountable

Who or what can ensure I take action every day? Is it a journal, coach, or even an accountability buddy that will make sure I move? Who is going to challenge me to fight for my momentum? 

This method of momentum can apply to ANY area of your life. It also has to be recognized as a cyclical practice you must always go back to. There is no “set it and forget it” when it comes to momentum. 

Coaching, like nutrition coaching for instance, helps put this 3-step process into a practice. It’s your coach’s job to standardize this practice in your meetings to help keep your momentum going forward. 

When you first start with your coach, you could be revisiting these 3-steps daily or weekly, but as you develop your momentum muscles, you’ll need this reignition less and less. You’ll be able to know more naturally, Why do I do this? What actions am I doing? Who/What am I reporting to? 

Even your coaches need coaches. We’ve started doing a weekly accountability system within our team at FitTown that restarts this cycle every Monday. Each Monday our teammates fill out their accountability sheet and it covers our most important momentum moves. We hold each other accountable so we can gain momentum as a team and as individuals. 

If you’re trying to build a better business, family, or body, momentum will always be a practice. And this practice will never stop. It will simply be easier to access and regain when you’ve learned this go-to process over and over again. 

Next time you lose momentum, think goals, action, and accountability. And as always, if you need a coach, we can help you with that. 

Move Every Day, 

-Coach Tony