How to Get the Results You Want

When members at Kintsugi Fitness talk about their health and fitness goals, we often hear things like:

🥊 "I want to lose 20 pounds."

🧘‍♂️ "I want to feel less stressed."

⏱️ "I want to break my AMRAP record."

These are all examples of outcome-based goals—goals that focus on a specific result you want to achieve.

While it’s natural to think in terms of outcomes, especially when chatting with friends or setting New Year’s resolutions, focusing solely on the end result isn’t always the best approach to actually getting there.

Why? Because just wanting an outcome isn’t enough. (Even if you’re super motivated and committed!)

The Problem with Outcome-Based Goals

Here’s the thing: We don’t always control outcomes.

You can have a crystal-clear vision of your goal—plus all the motivation in the world—but life happens:

🏢 You get slammed with work.

👶 Your kid goes through a rough patch.

💥 You get sidelined with an injury.

And suddenly, that goal seems further away than ever. It can feel like a personal failure when things don’t go according to plan, but it’s important to recognize that many factors are beyond your control.

So, how do you keep progressing, even when life throws punches?

Enter: Behavior-Based Goals

At Kintsugi Fitness, we focus on behavior-based goals—goals centered around the actions you take every day. These might include sticking to a meal plan, committing to a weekly class, or incorporating daily mobility exercises.

Because you have much more control over your actions than outcomes, behavior-based goals are not only more effective but also more empowering.

Turning Outcomes into Action

Here’s how you can turn those outcome-based goals into behavior-focused ones:

Example 1

• Outcome goal: Lose 20 pounds
• Behavior goal: Attend two HIIT classes and two kickboxing classes per week

Example 2

• Outcome goal: Reduce stress
• Behavior goal: Practice a 10-minute mindfulness routine before bed each night

Example 3

• Outcome goal: Improve kickboxing technique
• Behavior goal: Spend 5 minutes after each class focusing on one technical skill (like footwork or punch speed)

Setting Behavior-Based Goals—Today

Here’s how to set a behavior-based goal that aligns with your fitness journey:

1. Identify your desired outcome. (Let’s say it’s “Lose 20 pounds.”)
2. Determine the skills needed to achieve that outcome. (For example, “consistent meal prep” or “regular class attendance.”)
3. Choose a daily or weekly behavior that supports building those skills. (e.g., “Plan and prepare meals every Sunday” or “Schedule my classes for the week every Monday.”)
4. Commit to consistency. (Your goal might be to stick to your behavior at least 80% of the time.)

Remember, progress isn’t always linear. There will be ups and downs, and that’s okay! The key is to keep focusing on what you can control—your behaviors.

Ready to Take Action?

At Kintsugi Fitness, we’re here to support you every step of the way. Whether you’re looking to crush your fitness goals, improve your technique, or simply find a healthier routine, focusing on behavior-based goals will help you get there.

For more tips and insights, check out our latest blog post on The Importance of Mobility.

See you in class!