A few weeks ago, I shared an article on how to stay focused on your health resolutions in 2025, and the response was incredible. The messages, comments, and conversations that followed made one thing clear—people want more detail.The biggest piece of feedback?

“We love it—but we want you to go deeper!”

So, that’s exactly what I’m going to do. Over the coming weeks, I’ll be expanding on each of the key topics I touched on, diving into more personal experiences and sharing the real-life lessons that have shaped how I approach health, performance, and longevity.And where better to start than with one of my favourite things—goal setting.

Goal Setting – Start Small and Be Specific

If there’s one thing I’ve learned as a professional athlete, it’s this: goal setting is everything.But here’s the mistake most people make—they set goals that are too big, too vague, and too overwhelming. They say things like:

❌ “I want to get fit.”
❌ “I want to be healthier.”
❌ “I want to train harder.”

Great intentions, but without a clear process, these goals are just wishes. The key is to start small and be specific.

✅ Instead of “I want to get fit” → “I will do 30 minutes of movement every day.”
✅ Instead of “I want to be healthier” → “I will drink two litres of water daily.”
✅ Instead of “I want to train harder” → “I will follow a structured training plan and track my progress.”

Small, specific goals create momentum—and momentum leads to results.

Long-Term Goals: The Big Picture

Each season as an athlete, I set three long-term goals. These are my “big picture” objectives—the things I work towards all year.

For example, in past seasons, my long-term goals have included:

✔ Winning the Shaw and Partners #IronSeries
✔ Securing a sponsorship deal
✔ Staying injury-free for an entire season

These goals guide everything I do. But here’s the reality: long-term goals don’t mean much if you don’t have a process to get there.That’s where short-term goals come in.

Short-Term Goals: The Process That Gets You There

We all get caught up in the end result. But what really matters is the daily actions that lead to success.Athletes love to talk about “trusting the process”—but what does that actually mean? It means focusing on the small, consistent habits that create progress over time.Take my goal of staying injury-free, for example. I didn’t just hope I’d avoid injuries—I built a structured process to make it happen:

🏋️♂️Strength & Conditioning: A mix of weights and Pilates to keep my body strong and balanced.
💆♂️ Recovery Protocols: Ice baths, saunas, massage, stretching—daily, not just when something hurts.
📊Training Load Management: Listening to my body, balancing high-intensity days with proper rest.

By focusing on the process, not just the outcome, I gave myself the best possible shot at success.

When Things Go Wrong: Adjust, Don’t Quit

This year, I had one big goal: win the Shaw and Partners Iron Series. I trained for it meticulously.

Every session, every meal, every recovery day was geared towards that one goal. Then, in Race 1, disaster struck.

I tore my calf muscle. Just like that, my shot at the title was over. I won’t lie—it hurt. Not just physically, but mentally. Months of training, planning, and sacrifice, gone in an instant.

For a few days, I let myself feel the disappointment. Then, I did what I always do—I reassessed, adjusted, and reset.

I looked at my process. Was there anything I could have done differently? Maybe. But instead of dwelling on it, I shifted my focus to what’s next.

This was a tough reminder of something I live by - A dream or goal without a plan or process is just a wish.Setbacks happen. They’re part of the journey. The key is not letting them stop you.

Progress Over Perfection

A lot of people think achieving their goals means being perfect. But that’s not how it works. Even at the highest level, athletes miss workouts, make mistakes, and struggle with motivation. The key isn’t perfection—it’s consistency.

Here’s what I recommend:

📌 Track your wins (even the small ones)
📌 Learn from mistakes (without beating yourself up)
📌 Keep moving forward (even if progress is slow)

You don’t have to get everything right every single day—you just have to keep showing up.

Find Your Support Crew

One of the biggest game-changers in goal setting? Surrounding yourself with the right people.When you’re working towards something big, having a support system can make all the difference.

🔹 Training partners keep you accountable
🔹 Coaches provide structure and guidance
🔹 Friends and family offer motivation when you need it most

At UAre we’ve built a global community to help people stay motivated, focused, and supported on their health journeys. You don’t have to do this alone.

Your Health Is Your Wealth

At UAre , we believe that health isn’t just about fitness—it’s about living better and living longer.We help people build personalised Well-Being Improvement Plans focused on:🏃♂️Movement – Finding ways to stay active that work for you

🧠 Mindset – Developing resilience, gratitude, and focus
🤝 Relationships – Surrounding yourself with the right people
🔁 Habits – Building sustainable routines that support your goals

The goal isn’t just short-term success—it’s lifelong improvement.

Make 2025 Your Year

So, here’s my challenge to you:Set small, specific goals Focus on the process, not just the outcome Accept setbacks as part of the journey Surround yourself with people who lift you up If you do this, your 2025 health resolutions won’t just be another January goal—they’ll be the foundation of a healthier, stronger, and more resilient version of you. You’ve got this. And if you need support along the way, UAre is here to help.

Let’s make 2025 your best year yet.