Take Action (Elite Athlete)

LESSON OVERVIEW
WHAT YOU WILL LEARN

In this lesson, you will learn how to transform your goals into achievable actions by understanding the power of deliberate steps. We’ll explore why intention is more reliable than motivation, showing you how to set specific, action-oriented plans that drive you toward your objectives. You’ll discover how to use your instincts as cues for action, identify common internal barriers, and replace old thought patterns with empowering ones. By the end, you’ll have a daily tracking method to keep yourself accountable, helping you build confidence and momentum as you progress toward lasting change.

NEEDS & OVERVIEW

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  Assements
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  Video

Taking Action!

You’ve identified the problem, created a solution, defined your mission, built your mantra, set goals, and visualized your success—now it’s time to take action. Now, the real work begins. Action is what turns all that planning into results!

This chapter is all about moving from thought to action. It’s time to apply deliberate steps to reach your goals and bring your vision to life. Here’s the truth: action is the key to progress. Your brain plays a big role in deciding when and how you act on something. 

When you think or feel something strongly, it triggers your instincts, which push you to take action. This connection is what helps turn your thoughts into real-life steps forward. The more you set your goals and take action, the more your brain will signal you to keep moving toward success.

Remember your purpose from Chapter 1—your driving force. Why are you here? Why did you choose this course? You’re not just looking for change; you’re stepping up to become a Weight Loss Warrior, ready to conquer every obstacle in your path. Hold on to that purpose. Keep it in your mind and in your heart, and let it fuel you every step of the way.

You’ve probably heard it before—“actions speak louder than words.” But this time, those actions will speak for your future, not just your intentions. It’s easy to talk about what we want or plan to do. But when it comes to action, it’s the effort, the commitment, and the drive to keep going, even when it feels tough, that truly makes the difference.

“When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.”

– Confucious

Small Steps, Big Impact

Action is about doing the right things in the right way. In the last chapter you’ve already identified some solutions that work for you, but now you need to implement them with a plan. Whether it’s slowly implementing healthier foods into your life, sticking to your workout routine more consistently, or setting aside time for yourself, every small action will get you closer to your goal.

Pushing Through Resistance

Now, let’s be real—action is often easier said than done. We all know the right things to do, but actually doing them takes effort. And yes, there will be moments of discomfort. That’s part of the process. But remember: those moments of discomfort are simply stepping stones to progress. Each small action is a victory, and each victory brings you closer to who you’re becoming.

This chapter will help you develop the mindset of someone who takes action consistently, no matter the challenges. We’ll explore intention, how to push through resistance, make action a habit, and track your progress.

Here’s the key takeaway: Success doesn’t come from motivation alone. It comes from consistent, deliberate action. The more you act on your solution, the more success will become a part of your everyday life.
Let’s get started to take that first step, and keep moving forward!

Intention: Building Your Plan

You may have noticed that the word “intention” keeps coming up throughout this course. That’s because it’s gold when you’re on a mission to change your life. So, what does intention look like? It looks like a clear, actionable plan that’s rooted in reality. This isn’t the time for pipe dreams or vague ideas. You need specific actions that are aligned with your personality and your actual life.

A great formula for intention is: “I will [BEHAVIOR] at [TIME] in [LOCATION].”

 

 

You may have noticed that the word “intention” keeps coming up throughout this course. That’s because it’s gold when you’re on a mission to change your life. So, what does intention look like? It looks like a clear, actionable plan that’s rooted in reality. This isn’t the time for pipe dreams or vague ideas. You need specific actions that are aligned with your personality and your actual life.

A great formula for intention is: “I will [BEHAVIOR] at [TIME] in [LOCATION].”

 

For example, rather than just saying, “I will exercise more,” you turn it into a clear plan: “I will walk for 30 minutes at 7:00 AM in the park.” Now you’ve defined the behavior (walking), the time (7:00 AM), and the location (the park). This specific plan works because it takes out the guesswork—there’s no room for excuses when you know exactly what you’re doing, when, and where.

Here’s the key: Most people stop at just the behavior—“I will walk”—but fail to plan the time and place. When you add these details, your brain has a clear path for action, and you’re more likely to follow through. If you rely on your feelings or energy levels, they can quickly dip, especially when stress hits. But when you’ve created a concrete plan, you know what to do regardless of how you feel.

It’s also important to acknowledge that there will be times when you might feel like backing out—like when you’re tired or unmotivated. By planning ahead for these moments and deciding to push through anyway, you’re far more likely to stick to your solution. This is where you can use visualization from Chapter 2 to prepare. Picture yourself feeling tired or anxious but still following through with your plan. Visualizing this ahead of time helps you stay committed when the tough moments come. With a solid plan that you’ve carefully created, you’ll trust it to get you to your goal.

ASSESSMENT
Solve The Problem! | Workbook Page 76

Use the formula to create a clear, actionable plan for one habit you want to build. Fill in the blanks:

 

“I will [BEHAVIOR] at [TIME] in [LOCATION].”

 

Example: “I will journal for 10 minutes at 8:00 PM in my bedroom.”

• Step 1

  On page 76 of your workbook, using the example, write down 3 actions plans using the formula in relation to achieving your goal.

• Step 2

  Evaluate some challenges you might face trying to do this action and write them down in the provided box.

• Step 3

  Now on the same page in the provided box, write down your strategy to overcome them!

Making Action a Habit

The key is to create habits that fit into your life. Use your intentions as a guide, and focus on consistency. Remember: success doesn’t come from motivation alone. It comes from deliberate, repeated action

Tracking Your Progress

Tracking your progress keeps you accountable and shows how far you’ve come. Break your larger goals into smaller, manageable milestones. Celebrate each win, no matter how small—it’s all part of building momentum.

Use tools like your Daily Intentions journal, the Fit Culture App, or a simple checklist to track your daily actions. Seeing your progress reinforces your commitment and helps you stay focused, even when the journey feels tough.

Creating a Conscious Plan

Let’s talk about a real situation you might face: you’re out at a restaurant and looking at your plate, feeling like you want to eat everything in front of you. This is a tricky spot, right? But here’s the thing—you can plan ahead for this moment just like you plan your meals or your next Netflix binge.

If your old self struggles with feeling out of control when eating out, here’s what you need to do: create a conscious plan for what you’ll think when you’re in that situation. Sounds simple, but this step is a game-changer. You’re going to replace those old, negative thoughts with new, empowering ones that keep you aligned with your goals.

For example, instead of thinking, “I can never control myself when I go out to eat,” think, “I am smart. I’m focused on my goals. I can eat my meal, but I’m only going to eat half now and save the rest for later.” That’s a new, goal-oriented thought. You’re not depriving yourself, you’re empowering yourself to stay on track while enjoying your meal.

This is what I mean by training your brain to work for your goals. Think about how you feel when you see a gym or workout space. If you’re like most people, it might trigger feelings of dread. But here’s the shift: instead of thinking of the gym as a source of stress, start thinking of it as a source of energy, motivation, and confidence. When you see that gym, let it be a reminder that getting in shape leads to high self-esteem—not stress or dread. That mental shift will flood your brain with positive energy, making it easier to take action toward your goal.

Do you tend to analyze everything from every angle, overthinking situations to the point of stress? If you don’t step into your new empowered mindset, you’re more likely to keep spiraling into negative thoughts. It’s easy to get trapped in that cycle, especially as an overachiever, always striving to be perfect. But here’s the truth: you can’t be perfect all the time, and that’s okay.

So, how do you break the cycle? Start by giving yourself the benefit of the doubt. Instead of seeing yourself as a failure when you slip up, recognize that you’re a work in progress. Those negative thoughts will try to pull you down, but the more you focus on your long-term goals from Chapter 2, the less space there is for self-sabotage. When you’re working toward your goals—whether it’s with food, exercise, or self-care—you stop feeling “small” and start feeling empowered.

ASSESMENT
Solve The Problem! | Workbook Page 78

Long-Term Goal & Short Term Goals

• Step 1

  Write down one long-term outcome goal you want to achieve.
  Example: “I want to lose 20 pounds by the end of the year.”

• Step 2

  Write down one long-term performance goal that aligns with your outcome goal.
  Example: “I will exercise for 30 minutes, 5 days a week.”

• Step 3

  Break your long-term performance goal into smaller, actionable steps that will help you get there.
  Example: “I will go for a walk 3 times this week for 20 minutes.”

• Step 4

  Think about a situation where you might struggle (like eating out or skipping workouts). Write down a new empowering thought you will use in that moment to stay aligned with your goals.
  Example: “I can enjoy my meal and still stick to my goals by eating half and saving the rest for later.”

• Step 5

  Close your eyes and imagine sticking to your conscious plan during a tough moment. What does it look like? How does it feel? Write a few words to describe that feeling.
  Example: “I feel strong, proud, and in control of my choices.”

“Life opens up opportunities to you, and you either take them or you stay afraid of taking them.”

– Jim Carey

Let’s Get Real About Breaking Free

When I think back to my own journey, I remember one moment that changed everything. It wasn’t a grand, movie-worthy event—it was a quiet, honest realization: I wasn’t where I wanted to be, and I had no clear plan to change that.

For years, I was stuck. I told myself I’d figure it out eventually, but “eventually” never came. I’d try a few things here and there, get frustrated when they didn’t stick, and fall right back into old habits. Sound familiar?

Then one day, I decided to try something different. I sat down and got specific. What was my goal? Why did it matter? And most importantly, what steps could I take—today, tomorrow, and next week—to actually make progress?

That plan became my lifeline.
It reminds me of a professional baseball player for the Dodgers I worked with. He was talented, no question about it, but for a while, he was just going through the motions. Then he got serious. With the right coaching and a clear action plan, he realized he could aim higher. He worked smarter, not just harder, and hit goals he once thought were out of reach.

Here’s the thing: having a plan changes everything. It gives you direction, momentum, and the belief that your big goals aren’t just dreams—they’re doable.

To overcome being overweight, you have to first recognize that your plan has failed in the past. But that doesn’t mean it will fail again. You just need a solid plan, and you need to stick to it, day by day. Weekly. Monthly. Yearly. Consistency is key, and we’ll talk more about how to hold yourself accountable later, but for now, let’s focus on making sure you don’t just talk about it—you need to do it.

You’re overweight because, in part, you haven’t felt fully confident in yourself. And that’s okay. We all go through periods where we’re not at our best, but here’s the deal: you can change that. You need a plan that not only takes care of your body but also your mind. It’s about working on yourself every day. It’s about making sure that when you wake up, you’re setting yourself up for success. This means working on your mind, your body, and your overall well-being.

As someone who’s hypersensitive, I get it. You’re probably thinking about every little detail, overanalyzing things until they feel uncomfortable. And yeah, it’s tough to feel like you’re constantly a “work in progress.” But guess what? That’s exactly where growth happens. Every single day you work on yourself, you’re one step closer to the version of yourself you want to be. And as you focus on your goals, the weight and the old habits will fade into the background.

When you stop worrying about what others think and focus on your goals, you’ll stop struggling with your weight. But that shift won’t happen by accident. It requires consistent action. And that’s exactly what we’re going to focus on.

Think about someone overcoming a stutter. They can work harder than anyone else, and that resilience makes them incredibly successful. The same goes for you. Overcoming this challenge will only make you stronger, more empathetic, and even more determined to succeed. You’ll come out of it not just healthier but empowered.

So, here’s the thing: You’re going to have to work your way out of this. There’s no shortcut. But you won’t be doing it alone. You have support. You’ve got this. Now, let’s dive into the next step. Keep pushing forward, one day at a time, and you’ll get to where you want to be.

Summary

You’ve just taken one of the most important steps in this course: facing your challenges head-on and accepting that this process is about more than just shedding the weight off—it’s about growing into the best version of yourself. The old patterns won’t disappear overnight, but with a solid plan and consistent action, you can push through the obstacles. Every small step you take builds momentum, and as you keep focusing on the bigger picture, the things that once held you back will start to fade away.

It’s okay to be a work in progress. Your commitment to this process is what will carry you through, even on the toughest days. Just like overcoming any other challenge in life, it’s about the daily work, the determination to keep going, and the trust that you’re on the right path.

Now that you’ve set yourself up for success with a clear, actionable plan, let’s move forward into calculating your goal. This next step will help you track your progress and break your larger goals down into manageable, actionable pieces.