Every week I ask our members to set their weekly RISE Plan.

An intention for the coming week that is doable under the circumstances but still worthwhile.

And we check in with them at the end of the week.

When the Plans are first set, I give a bit of feedback and direction where I think it’s beneficial.

Scanning through the plans that have been set, I’m particularly looking for two words.


And “less”.

You know;

– “I’m going to eat more fruit and veg”

– “Drink less alcohol”

– “Get more sleep”

– “Be less bothered about what people think about me”

– “Do more Sessions”

– “Drink more water”

– “Drink less caffeine”

– “Snack less”

– “Relax more”

All perfectly laudable intentions.

All, from my experience, reasonably unlikely to happen when phrased like that.

For a couple of reasons;

1. Without a specific definition of how much of something we intend to do, we’re unlikely to put concrete steps in to make it happen.

If our Plan this to “Do three Sessions this week”, then we will schedule those three sessions and put steps into place to make them happen.

If our intention is to “Eat under 10,000 calories across the 7 days”, we will start to look at how to make that happen.

Without that definition will just tell ourselves “I know what I need to do, I just need to do it”.

And that will probably go the same way as every other time we told ourselves that.

2. Without some concrete way of us knowing if we’re ‘on track’ to achieve a goal, we’re just left with how we ‘feel’ that we’re doing.

And how we feel we’re doing will usually tell us “not great”.

We intend to snack or drink less, have one snack or drink, and decide that that means that we “failed” and should “start again next week”.

The easiest way to make a plan more likely is to put a number on it.

A total number of times you will do something in the week.

A total amount of something.

A number that it has been, and a number that you intend it to be with a plan put in place to fill that gap.

Goals that involve the words “more” or “less” are usually no more or less likely to happen than the last time we set those goals.

Stick a number on it and it doesn’t make it a certainty but, if 20 years in this industry is taught me anything, it makes it a lot more likely.

Much love,

Jon ‘+/-‘ Hall

P.S. For actual help in how to approach this all to make lasting change (rather than just being, essentially, given the same list of instructions that you’ve struggled with before, it’s www.myrise.co.uk/apply that you need!


RISE in Macclesfield was established in 2012 and specialise in Group Personal Training weight loss programmes for those that don’t like the gym and find diets boring and restrictive!

Jon Hall
Jon Hall

When not helping people to transform their lives and bodies, Jon can usually be found either playing with his kids or taxi-ing them around. If you'd like to find out more about what we do at RISE then enter your details in the box to the right or bottom of this page or at myrise.co.uk - this is the same way every single one of the hundreds who've described this as "one of the best decisions I've ever made" took their first step.