1. Mindset
2. Planning
3. Action
4. Results

There are many cliche models that in theory sound very easy to implement but often aren’t practical. This simple 4 step process is a tool that I like to use to make positive health behaviour change. These changes can range from people wanting to begin basic exercise and change their nutrition behaviour but also can be used for professional athletes who have found themselves at a plateau- feeling like they’re treading water. It can be used for smokers, drinkers and other people that have a bad habit that they want to change. It is a great way to plan a timeline of events and constantly work towards your long term summit.

“A strong mindset without strategy is useless.
 Action without strategy is wasted.”
– Duane Alley

If you can get what is between your ears right at the start then you can control what is going on in the outer part.

1. Mindset:

Nominate what you believe are your most important Values/Beliefs 

1. Find what makes you happy: I like to think “what is it that drives me?”: most often this is oriented around family, friends, health, $, careers and spiritual components. Every person has different values. Don’t use other peoples values to determine yours and don’t ever try and put your values onto others.
2. Find what you value the most: this might be honesty, trust, resilience, love, humility.
3. Develop a ‘Manic’ Versus ‘Control’ List in your current life:
1. What is actually ordered and in control
2. What is not working and manic

Use these components to formulate 3 key values and 3 key areas you want to work within. 

Don’t rush this 

“Once your mindset changes, everything on the outside will change along with it.” 
- Steve Maraboli.


There are many philosophical, dense and confusing strategies for making behavioural change. 
- I use this simple triangle I have called: 

“Summit to Success” Goal Setting Pillar

One of the 7 habits of effective people by Steven Covery suggests to “begin with the end in mind”: what is the long term goal?


– This is your summit.
– Think of something you desperately desire based on your values and beliefs
– Set a date that you want to achieve this.


– Ask yourself how you’re going to get to the long term goal.
– You may have several mid term goals.
- The idea of mid term goals is to keep you accountable to what you are doing in your short term goals.
– Set a date that you want to check your mid term goals
– If it fails don’t give up just ask yourself how AGAIN.
– Set objective measures


– These are your immediate goals.
– What is it that you are going to change straight away – not tomorrow but TODAY.
- You should have close to 10 short term goals.
– Continue to reinforce them and apply them to your immediate mid-term goal.
– Set objective measures that you can quantify numerically once again.
– Use things such as pre-testing results or any data that you can look at to compare to.

I would look to be setting at least 3 TOTAL triangles – they don’t necessarily have to be entirely health and fitness, they can be career, family or social as well for example. 

Be ambitious. 

“If your goals don’t scare you – they aren’t big enough”
- Dr Joe Vitale.


I believe that everyone needs a coach, mentor, partner or friend that will keep them on track with their changes and performances. 

Do not ever think that you have to do this on your own. Build a team, a support network who believe in you and give you the confidence that you need. 

1.Think synergy – by working together you can achieve more.
2. Based on your immediate term goals make a $1 donation every time that you don’t do what you have set out to achieve – tell your support network about this so that they can fine you.
3. Set reminders and alarms. Constantly reinforcing is essential.
4. Be Proactive: There is never a better time than NOW to make your changes.
 “Be Better Than Yourself Yesterday”.
5. Review: Set quarterly dates where you will review your goals with your network.

 “Surround yourself with people who have dreams, desire and ambition. They’ll help you push for and realise your own.”


This is the outcome of your efforts. If you have followed stages 1 -3 as accurately and been as accountable as suggested then you will look back knowing you have given it absolutely everything.

Other tips:
1) Sharpen the Saw: Find ways to make your challenges more efficient to maximise your results. Think simplicity.
2) Avoid the 4 c’s: Don’t criticise, condemn, complain or compare.
3) Be patient.
4) Research and continue to learn and get better.
5) Be diligent
6) Never give up.

“ The greatest glory in living lies not in never falling, but in rising every time we fall.”

- Nelson Mandela

Dr Stephen R Covey: “The 7 Habits of Effective People”.
Dale Carnegie: “How to Make Friends and Influence People.”
Duane Alley: www.duanealley.com

If you have any questions or queries please feel free to shoot us a message!