If you made (or want to make) a promise to yourself that this year you’re finally going to feel better in your body…
I’m going to let you in on a little “gym industry secret.”
And honestly most goals feel impossible just because they’re too vague.
When you’re a busy parent, “I’ll just try harder” isn’t a good strategy. It’s a countdown to “welp… maybe next year.”
I don’t want you to let another year to pass where you’re still saying:
- “I’m going to lose the weight… eventually.”
- “My back/shoulder/knee will feel better when life slows down.”
- “I’ll get consistent once the schedule settles.”
(Respectfully… the schedule never settles.)
So here’s the exact framework we use at TENRA to turn a big outcome goal into tiny actions that actually fit inside real life.
Using Cycles
I’m going to dump a little fitness jargon here but it will make sense I promise.
We program our clients journeys using Macrocycles, Mesocycles and Microcycles.
Macrocycles are like the big goal you are trying to achieve.
Mesocycles are like the smaller goals that make up the big goal.
Microcycles are like the little tasks that make up your smaller goals.
To better pain the picture, let’s think of your goal for this year like a trip.
You don’t just say “we’re going to Florida” and then drive around randomly hoping you hit the beach.
You pick:
- A destination
- A few checkpoints
- What you’re doing today to get to the next checkpoint
That’s it.
Macrocycles
This is the big goal with a real finish line.
Examples:
- “Lose 15 lbs in 12 weeks”
- “Get strong enough to deadlift my bodyweight”
- “Get rid of the constant aches and feel athletic again”
We start here because you need an endpoint. Otherwise every week feels like guessing.
Mesocycles
These are shorter goal chunks that stack into the big one.
Think “what things need to be done, to accomplish the big goal?
Here’s a quick example:
If your goal is to lose 15lbs of fat in 3 months then you need to:
- Have a total deficit of ~52,500 calories in 12 weeks
Which means… - You need to lose ~4,375 calories per week (1.25lbs)
Losing 1.25lbs per week or 5lbs/month would be a great mesocycle goal!
You don’t have to “go hard.” It’s more “go doable.”
This is where busy people win, because this is where the plan becomes real.
Microcycles
A microcycle is what daily things do you do to hit your weekly goal.
- what days you train
- what workouts you do
- what the “non-negotiables” are this week
- what you track (and what you ignore)
It’s small enough to execute, and clear enough that you don’t have to “get motivated” every day.
This is exactly how we help our busy clients see success fast.
The goal isn’t to make fitness take over your life.
The goal is to make your goal fit inside your life.
When the plan is clear, you stop negotiating with yourself. (And you stop overthinking.) That’s the whole game: your attention gets captured, directed, and then you have a simple next step to take.
Here’s something you can do
Pick one goal for the next 12 weeks, then write:
Macrocycle: “In 12 weeks, I want ____.”
Mesocycle: “In the next 4 weeks, success looks like ____.”
Microcycle (this week):
- “I will train __ days (which days?)”
- “I will hit __ steps on __ days”
- “I will work on one nutrition habit: ____”
This could be your plan! The goal is to be as clear as possible so you always know what to do.
If you want to talk this through with other busy parents who are doing the same thing, come join our Facebook Group. You can post questions or tell us your goals so you have the group hold you accountable!
Click here to join: https://www.facebook.com/share/g/1CoJavVdxM/
And if you’re sitting there thinking, “Yeah that’s cool but… I’d rather have a professional build this for me and make sure I’m doing it right,” that’s literally what we do. We help you see results faster because we plan every step of the way.
Book a free assessment and we’ll map your Macro → Meso → Micro together.
Click here to book: https://tenrafitness.com/free-intro/