Scaling for Your Success- Set Up for Your Success Part-3 | S2: EP-06

In this episode of the Trying to Fit Podcast, Coach Glad breaks down how to scale your goals the right way. Instead of starting big and burning out, you’ll learn how to start small, build momentum, and increase your effort over time.

We’ll talk about why scaling matters, how it helps you stay consistent, and the simple steps you can take to set yourself up for long-term success. Whether you’re working on fitness, finances, or personal growth, this episode will give you practical tools to keep moving forward, without the overwhelm.

Tune in to discover how to pace yourself, celebrate progress, and set the stage for lasting victory.

Episode Transcript

Speaker 1 (00:00):
Trying to Fit Podcast motivational fitness coaching
for beginners.
Have you ever felt like you setgoals but you can't stick to
them?
Well, today I'm going to showyou a tool that can help, even
if you failed before.
You're listening to Trying toFit, a motivational fitness
podcast helping beginners to getfit through the proper mindset,

(00:23):
planning and actions.
I'm your host, vladimir.
Coach Glad Simeon.
I'm an exercise physiologistand wellness coach with a
philosophy to keep fitnesspractical, so that it's easy to
start and maintain.
We're here to build your faith,get inspired to get healthier
and overcome anything keepingyou from getting fit.
Are you ready to put in work?

(00:44):
Let's get started.
Welcome to Trying to Fit byGLAAD Health and Fitness.
I'm your host, coach GLAAD.
I want to thank you so much forjoining me.
It's been so long since my lastpodcast.
I really appreciate you tuningin.
I've missed you dearly and beenpraying about coming back, and
I'm so happy that I'm able to beback.

(01:07):
Today we are going to talk aboutthe difference between the
traditional Smarter Goals systemand the Coach Glad's Smarter
Planning system.
Both are systems to help you toachieve your goals.
The Smarter Goals system is anacronym, where each letter
stands for a step in the system.

(01:27):
But the Coach GLAD SMARTERPLANNING system is actually a
system that complements theSMARTER GOALS system.
Where the SMARTER GOALS systemleaves off the SMARTER, the
Coach GLAD SMARTER PLANNINGsystem will help you to achieve
your goal.
Now, when we talk about thetraditional Smarter Goal System,

(01:52):
the S stands for specific, theM stands for measurable, a
stands for achievable, r standsfor relevant, t stands for time
bound, e stands for energy andthe R stands for reward.
In the Coach Glad SmarterPlanning System, the S stands
for scaling, the M stands formilestones, the A stands for

(02:16):
actionable behaviors, r standsfor restarting, t stands for 12
months, the E stands for energysaver mode and then the R stands
for rejecting.
Today we will be discussingscaling.
If you've ever tried to achievea goal before and you find
yourself quitting time aftertime, you need to stay tuned.

(02:38):
We'll be discussing all theobstacles that get in the way
and how you can overcome themwith scaling.
Are you ready to get started?
Let's start with a quote.
This is by a good friend ofmine named Leandro Odero.

(03:00):
He always says that directionis more important than speed.
Why is direction more importantthan speed?
When you have a goal, setting agoal, it helps you to stay clear
and you have a direction andyou have a destination that you

(03:21):
want to achieve.
It helps you to focus your time, your energy, on what actually
matters and then it's easy foryou to stay consistent because
you're able to see yourselfmaking progress towards that
goal.
But when you don't have a goal,it's easy for you to drift off
and get distracted.
You really can't hold yourselfaccountable to the goal because

(03:45):
it's so vague and it's hard foryou to attain the goal because
you don't have a realdestination.
But with the CoachGlad SmarterPlanning System, it gives you a
roadmap on how to achieve yourgoal.
The Smarter Goal System helpsyou to plan your destination or

(04:08):
your goal, but the Coach GlassSmarter Planning System gives
you a roadmap to follow, justlike if you were planning a road
trip, because details matter.
You need to know how fastyou're going to go, which road
you're going to take, how longyou're going to stay at a
particular place, because allthat stuff matters.

(04:32):
Now there's a research articleby the Dominican University,
study by Dr Gail Matthews backin 2007, and they wanted to find
out does planning really help?
They had 267 participants fromvarious industries and
backgrounds and they split themup into four groups.

(04:54):
Now, the first group they onlythought about their goals.
The second group wrote abouttheir goals.
The third group wrote theirgoals and actually had a plan.
The fourth group wrote theirgoals, had a plan, and then they
held themselves accountable bysending progress notes to a

(05:16):
friend.
What they found out out.
Of the four groups the last twothat wrote their goals, they
had a plan and they sentprogress they were 76% more
likely to achieve their goals.
Now I've never believed thatbefore until I tried it myself.

(05:38):
I used to think that, justbecause I'm strong-willed and I
can focus on something, thatI'll be able to achieve my goals
without having to do all thatextra planning.
If I thought about my goals andI got up every single day and I
pursued them, that I wouldachieve my goals.
And that could not be furtherfrom the truth.
I've failed many, many timesfor decades and it was tough for

(06:03):
me to come to that realization,and it wasn't until I started
scaling that I started to seeprogress.
What is Coach Glad's definitionof scaling?
It's starting and stayingconsistent with a small amount,

(06:26):
then making small incrementalincreases over time.
Why is that important?
Well, the College of LondonHealth Behavior Center found out
that 90% of people that startout going all in usually fail
within three weeks.

(06:47):
And you've seen that everyJanuary, where everyone tries to
go into the gym and lose weightand they go full in without
really having a plan, withoutreally having a goal, and
eventually, by the end ofJanuary, the gym is back to
normal.
The people that have a plan arestill working out.
The people that have been ableto stay consistent and build

(07:09):
habits are still there, whenthose people that went all in
tend to quit.
Now why is this necessary?
You need to develop successhabits and you're not going to
be able to change unless you putin that extra work.
You put in the extra work ofplanning because it's so easy

(07:32):
for you to become overwhelmed.
And unless you start scaling,unless you start small and build
over time and build over time,you won't see success.
Now I read a great book calledTiny Habits.
Now this is by a Stanfordresearcher named Dr BJ Fogg.

(07:54):
What he found out was that Tinyhabits actually work.
You can be successful startingout small and scaling over time.
So, starting small and buildingup over time, you found out
that you need to do three things.
So there's three steps in thisprocess for you to be successful

(08:16):
with scaling.
You want to number one, startout with a small habit, and it
has to be small, it has to bemanageable and it has to be easy
.
You have to be realistic withyourself and you have to choose
something that you're able tomanage.

(08:37):
The second step is you want toanchor it to an existing habit.
In the book he talked aboutwanting to improve on his
pushups.
So when he woke up in themorning, he would use the
restroom and he would drop downand do two pushups yes, two

(08:57):
pushups Tiny, tiny habit tostart with, but that was
something that was manageablefor him.
So he would wake up, he woulduse the restroom, then do the
two pushups, and then he alsowanted to improve on flossing.
So after he brushed his teeth,he would floss.
He tied those two things to ananchor of first thing he does

(09:22):
when he wakes up in the morning,uses the restroom and then
brushing his teeth.
Those are the two anchors tothe existing routines.
And the third, and probably themost important thing, the secret
sauce was celebratingimmediately.
Yes, he celebrated doing twopush-ups, he celebrated flossing

(09:46):
.
Why is this the secret sauce?
The celebration actuallychanges the wiring in your brain
.
It actually ties emotion to thehabit.
If you want the habit to stick,you want to tie an emotion to
the habit and the changes arewiring in your brain so that now

(10:07):
you look forward to doing thetwo pushups, you look forward to
making that change.
Now, step one start out tiny.
Step two find an anchor.
And three, probably the mostimportant thing, celebrate
immediately.
If you don't celebrate yourself, who will?

(10:29):
And yes, you celebrate yourselfeven with these small things.
Can you succeed?
Doing the small things?
Yes, is it kind of embarrassingstarting small, yeah, but
you've tried bigger things andyou failed at bigger things.

(10:51):
Are you brave enough to trydoing something different?
Are you brave enough to startwith something small?
Do you want something different?
You have to try somethingdifferent.
How do you scale?

(11:15):
These are how Coach Gladadvises his clients on how to
scale.
Advise his clients on how toscale.
Choose one or two goals.
Why you only have a limitedamount of time, focus and energy
.
You want to make sure that youare focusing on just one or two

(11:35):
goals.
If you have otherresponsibilities, like a family
or a job, you have a limitedamount of time, focus and energy
and you really want to aim thatat one or maybe at the most,
two goals, because you don'twant to spread yourself too thin

(11:56):
where you're having all of thistime, energy and focus going in
so many directions, becausedirection is more important than
speed.
And then the second thing isyou want to be honest with what
you can handle, Want to behonest Can you handle starting

(12:19):
something small and you want toadd.
Third thing is you want to askyourself a realistic question
and you want to be honest howmuch can you do right now?
So let's take the pushup example.
Let's say, if I were to ask youcan you, how many pushes can
you do right now?
You say 10 pushups.
Well, start with half.

(12:41):
Let's say that you want tostart writing a book and you can
sit down and maybe write a pageat a time.
Start with half of that, startwith less than half of that.
Why you want to start withsomething that is manageable.
That way you don't getoverwhelmed.

(13:03):
Now how do you increase?
These are my three rules ofwhen to increase.
Number one thing is you onlywant to make increases every two
to maybe four weeks at a time.
Every two weeks you want toincrease.

(13:23):
When I say two weeks, that'stwo weeks of consistently
hitting the goal.
There are no days off.
There's no doing it three timesa week.
You're doing it every singleday because you need to build a
habit and that is the only wayto build a habit, to rewire your
brain.
You have to do it every singleday and it may take more than 21

(13:46):
days.
Don't believe that myth whereit only takes 21 days to build a
habit.
That's true for small things,but for big things it may take
up to six months.
But you want to be focused anddoing something every single day
.
If you can stay consistent withit every single day for two

(14:07):
weeks, then you want to increasea little bit at a time.
Now, the number two rule is theamount versus the intensity, so
you never want to increase theamount and the intensity at the
same time.
So you don't want to increasethe number of push-ups and make
it harder for you to completethe push-ups.

(14:30):
If we take running, for example, you want to increase the
distance before you increase thespeed, because if you increase
the speed you're going toincrease the intensity, but if
you increase the distance,you're making a little bit
harder on yourself, but you'renot making it super hard by
increasing the intensity.

(14:51):
Same thing if you were writing.
Let's say you start out with agoal you want to write at least
three to five sentences and ittakes you 30 minutes in the
morning to do that.
You don't want to write atleast three to five sentences
and it takes you 30 minutes inthe morning to do that.
You don't want to increase andtry to do 10 sentences in 10
minutes, because now you'reincreasing the amount and you're

(15:14):
increasing the intensity byshortening the amount of time to
do it.
That's going to add unduepressure, so you never want to
increase the two at the sametime.
So if you're consistent overtwo weeks, increase the amount
or the increasing intensity, butnever do both.
And then the last and thirdrule is you want to make sure

(15:38):
that on good days you arepushing yourself.
Push yourself, you'll besurprised how much you can do.
But on bad days you only wantto hold yourself to those
minimums, because the mostimportant thing is consistency.
You want to stay consistent,but you don't want to stay
consistent pushing yourself somany days in a row.

(16:01):
On good days, if you have thetime, you have the energy, push
yourself.
Surprise yourself, but you'reonly accountable to the minimum
that you have set for yourself.
You're only accountable to that.
So, rule number one increaseevery two to four weeks.
Rule number two never increasethe amount and the intensity.

(16:22):
And then rule number three gooddays, push yourself, and on bad
days, do the minimum.
Now I have a verse for you, andit's Matthew 25.
Very important verse.
I'm going to read just a partof it.

(16:42):
You have been faithful with afew things.
I will put you in charge ofmany things.
Why is this important?
You want to be able to run amarathon, but you have not shown
yourself to be faithful witheven a quarter mile.
It's important because 99.9% ofthe journey you're going to

(17:09):
spend in process 0.1% you'reactually going to be spending
crossing that finish line orgetting the results, because
you're going to have anothergoal to chase.
So you're not going to spendall your time enjoying it.
Once you cross that finish line, once you achieve the goal,

(17:29):
then you start another one.
So a majority, great, great,great majority of the time you
are going to be spending inprocess.
And I want you to be concernedabout the development.
If you're concerned about thedevelopment, if you're concerned
about the development.
If you're concerned about goingthrough the process and growing
through the process, theresults will come.

(17:50):
It's when you focus on theresults you lose track and you
discourage yourself.
But if you focus on developing,staying consistent and growing
over time, you will become yourfuture successful self.
There is no goal that youcannot achieve if you start
small and you stay consistent.

(18:10):
I believe that this year youcan do it.
You can grow into your futuresuccessful self, but it's going
to take time, it's going to takeconsistency and it's going to
take proper planning.

(18:31):
Thank you for listening totrying to fit by glad health and
fitness.
I'm your host coach, glad.
I pray that you were inspiredtoday to take action.
Don't forget to follow me onall your favorite platforms and
join me next time when we'lltalk about the next phase of the
smarter planning system.
We're talking about milestones.

(18:53):
You don't want to miss that.
I want you to be successfulthis year.
I believe you can make thishappen.
All you need is a better systemof setting goals and planning
and you will reach your goals.
And if no one has told you yet,I love you.
God bless you and beunstoppable.