Achieve your ONE BIG GOAL! – by Daniel Wellard Physio4Life’s Personal Trainer and Nutritionist

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Wellard’s Back!

Well, that was a lovely holiday.

Tomorrow is September. It’s the month when all school children and students across the UK start a new year in education. It’s also a month, like January, when many people wish to set some new goals and targets which will improve their fitness and health.

During my time on holibobs, I took a break from launching my boys into the pool and read some of my book. over the holiday, I managed to finish it. It’s the first time I’ve managed to read a whole book on holiday.

The book talked a lot about goal setting, and THE ONE GOAL SYSTEM. 

1- CHOOSE A GOAL – first, make a list of all the goals in health a fitness you would like to achieve. The list could be 5-10 goals long. Now choose one, and this is your top priority goal. The one you really really want. Focus completely on this goal for the next few weeks/months.

Decide on how long this will take and be realistic.

2- BREAK IT INTO SUB/BEHAVIOURAL GOAL – Once you’ve decided on your BIG goal, the next is to think of the smaller, behavioural goals you need to follow to help you reach your big goal. These behavioural goals must be approached one by one. Too many changes will probably end in failure for most.

It is also a good idea to put your BIG GOAL to the back of your mind and focus only on your BEHAVIOURAL GOALS.

This is only a snippet of the book, but a key part in helping you make your wishes come true. If you really want to make the most of your training this term, then write them down. Below is an example.

*****So, based on the above – let’s look at an example***** 

Pam has some targets in mind:

  1. Lose her love handles that she’s had since she gave birth to her third child, 2 years ago
  2. Get fitter
  3. Feel less stressed with the kids
  4. Get back to the dress size (size 10, now size 12), she was before third child.

HER BIG GOAL – Get back to the dress size (size 10, now size 12), she was before third child. 

She wants to achieve this in 10 weeks

The Behaviours she will focus on are:

  1. Exercise 3 times per week
  2. Reduce alcoholic drinking from every night, to 2 nights per week
  3. Stop eating kids food at their tea .


Week X
Behaviour changes
Week 1
Go to gym once per week
Week 2
Go to gym twice per week
Week 3
Go to gym three times per week
Week 4
Stop eating kids food at tea time
Week 5
Stop drinking alcohol one day per week
Week 6
Stop drinking alcohol twice days per week
Week 7
Stop drinking alcohol three days per week
Week 8
Stop drinking alcohol four days per week
Week 9 
Stop drinking alcohol five days per week



Happy Health

Daniel Wellard

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Makis Voultepsis
Makis Voultepsis
12:58 12 Oct 17
A friend recommended me Physio4Life for sever back pain that I started having in the end of July. I was treated by Victoria who diagnosed my condition as cauda equina syndrome and urged me to immediately go to A&E. Thanks to her timely diagnosis and the amazing treatment at the hospital I am still able to walk, as this condition can quickly leave someone paralyzed if it's not surgically treated. Victoria has been treating me for my post-surgery recovery even since and has helped me to steadily get stronger over time. Both her and Hugo who also treated me for a short period are extremely knowledgeable and caring, and will patiently explain all the rehabilitation exercises. Would definitely recommend going there!read more
Neil Arora
Neil Arora
20:01 25 Sep 17
Highly recommend both Victoria pitcher and Chris Hughes. Both are kind, understanding and knowledgeable physios who make you feel at ease and get to the bottom of the issue and seek to treat the cause. Future patients you are in good hands!!read more
Olivia Thorneycroft
Olivia Thorneycroft
13:11 17 Sep 17
I would highly recommend Physio 4 Life. I needed physio for tendonitis in my foot and Hugo has been great. His impressive knowledge, treatment and range of home strengthening exercises have helped my foot enormously and gave me back the confidence I had lost when I was injured. Thank you!read more
David Redmond
David Redmond
12:25 04 Sep 17
Hugo really helped me with my back. He fixed my initial problem and identified other areas for improvement and gave me the exercises that would help me. My back is now better (and still improving) than it was before my injury. I won't hesitate to go back with any other problem. more
Sofi Newsham
Sofi Newsham
07:02 08 Aug 17
I cannot speak highly enough of James. He's working so hard on fixing my running injury and getting me back to where I want to be. He's such a lovely, funny person who absolutely puts you at ease. The receptionists are also great, they remember who you are when you arrive and work efficiently. I would absolutely recommend anyone dealing with sports injury or looking for a recovery training plan go more
Alexandra Phillips
Alexandra Phillips
10:54 06 Aug 17
I cannot recommend Physio4Life and Hugo highly enough! After several months of treatment following knee surgery, Hugo's attitude and confidence in my recovery made any slow progress that much easier to deal with. It was always a pleasure to be greeted by such a friendly reception team as well and, to be honest, I'm a little sad I'm back to full health and don't get to catch up with the great team there anymore!!read more
Simon Clothier
Simon Clothier
07:30 28 Jul 17
Twice weekly seshs here since March on an arduous recovery from challenging shoulder surgery. James is a fab and understanding physio, reception team (who always seem very happy & engaged) are superbly organised & highly efficient, quite the best I've experienced in the world of surgeries. Totally more
Henry Bolton
Henry Bolton
15:57 12 Jul 17
James rehabilitated my ankle following a complex arthroscopy. His knowledge is really impressive, always knowing or quickly discovering the cause of pains and always ready with solutions. He was recommended by the surgeon and it is easy to see why. Now back long-distance more
10:33 10 Jul 17
I cannot recommend this place enough! I had to be referred twice (back pain and then a very painful knee injury). Hugo took such good care of me and is such a cracking character that he made everything feel so easy and I was always confident in his approach and his treatment and recovery plan. Above all it was very effective! I have honestly never felt better in my life! Also the staff at reception is the nicest - they even remember people's names! Oh and there's free tea and coffee in reception :) so now I'm pain free and it's all thanks to Hugo! Thank you!read more
Andreas Pichlkostner
Andreas Pichlkostner
15:49 27 Jun 17
Had a great experience with the Physio 4 Life team over the past year. Everyone was always friendly and helpful. A special thank you to Hugo, he did everything he could possibly do to resolve my plantar fasciitis problem. I'd highly recommend them!read more
Jaime Irurzun
Jaime Irurzun
10:51 21 Jun 17
I've had a great experience with Physio4Life. Their physiotherapist Hugo Chinchilla has solved my lower back pain within 5 sessions. An excellent and very friendly professional I'd definitely recommend to more
Mikaela Austin (Alumni)
Mikaela Austin (Alumni)
10:02 12 May 17
James has been instrumental in making sure I return to play as soon as possible, being a professional netball athlete my feet are hugely important. James was able to diagnose various issues with my feet, and clearly explain how these could be modified with the orthotics he would mould for me. He went above and beyond to provide the best service possible and I am eternally more
Karen Archer
Karen Archer
10:21 03 Mar 17
I use physio4life on two counts - James is a brilliant physiotherapist, knowledgeable, skilful (and humorous); and Dan runs an older persons' circuit training exercise class - great fun, and as accessible or challenging as you want to make itread more
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