How to Reverse Engineer Your Fitness Goals (and Actually Stick to Them)
It’s officially January—which means motivation is high and calendars are packed with new routines, plans, and good intentions.
But if you’ve ever launched into January with a full head of steam, only to fizzle out by February… you’re not alone.
It’s not a you problem.
It’s a systems problem.
This week is about slowing down just enough to build a plan that fits your life—so you’re not starting over again six weeks from now.
Let’s break it down using the SMART-ER goal framework—plus Move / Fuel / Mind strategies that align with it.
🔁 MOVE – Anchor your training to your actual goal
Motivation says: “Go harder.”
Systems ask: Where are we trying to go?
Before you jump into a 6-day split or sign up for three new fitness challenges, ask:
What am I actually training for?
What do I want to feel, lift, or move like in 6 months?
What would it take, weekly, to support that?
Try this:
Pick one fitness goal and reverse-engineer the weekly commitment it would require.
Want to build to 5 chin-ups?
You’ll likely need:
→ Pulling volume
→ Tempo eccentrics
→ Grip strength
→ 2–3 sessions per week
Want to feel stronger and more energized overall?
Try:
→ 3 total-body workouts
→ 2 walks
→ 1 mobility or recovery day
Don’t add more to your plate—just get clearer on what’s worth carrying.
Know where you want to go but have no idea how to break it down?
That’s what I’m here for. Let’s talk.
🍲 FUEL – Set nutrition goals that support your lifestyle
Let’s take a break from vague resolutions like “eat cleaner” or “lose weight” and focus on something you can actually track and feel good about.
SMART-ER nutrition goals might look like:
Specific: Hit 30g of protein at breakfast 5x/week
Measurable: Log meals 4x/week to build awareness (not obsession)
Relevant: Limit alcohol to 2 nights/week to support sleep + recovery
Evaluated + Reviewed: Check in every 2 weeks—is this helping? Is it sustainable?
The goal isn’t perfection—it’s progress you can repeat.
And no—I don’t offer rigid meal plans or tell you to count every calorie.
But I do help you build nutrition habits that actually support your goals and help you move beyond the old “good during the week, off the rails on the weekend” cycle.
🧠 MIND – Motivation fades. Your process keeps you steady.
This is the part most people skip—but it’s also the part that makes the difference.
Try this quick reflection prompt:
What do I want 6 months from now?
Why does it matter to me (not just because it sounds good)?
What’s one small ritual that could help me stay grounded each week?
Now shrink it:
3-minute Sunday check-in
1-line journal habit
One “keystone workout” that always happens
Goals are cool. Systems are cooler.
And sustainable change starts when your identity and your actions start lining up.
This Week’s Challenge
Pick one goal—movement or nutrition—and reverse-engineer a weekly action that supports it.
Make it:
Specific
Realistic
Easy to track
Then write it down. Stick it to your fridge. Set a phone reminder. Make it real.
→ Bonus if you share it on Instagram and tag me @steph.salzman
→ Or leave a comment and tell me your goal + weekly anchor—I’d love to hear it.
You don’t need more hype.
You need a path that works for you.
🔥 Book a 1:1 consult and let’s reverse-engineer a fitness + nutrition system that actually sticks.