You'll hear:

• Real-life examples of how one decision can shift the rest of your day
• How to use habit stacking to your advantage without needing perfection
• The most common habits Rob sees lead to either progress or procrastination
• Simple ways to get started with habit stacking today

Whether you're just starting your fitness journey or trying to get back on track, this episode is full of practical tips to help you build momentum—one small choice at a time.

📝 Read the full blog here: https://fiitproject.com.au/habit-stacking-fitness-progress/

🎧 Listen & subscribe wherever you get your podcasts.

If you really want to change your life, you have to start by changing your habits. You become the things that you do. We want you to improve your life by doing the RIGHT things without thinking about them.

And we’re going to do it together. Because change is hard, we’re going to support you with coaching and a peer group like only FIIT Project can.

This is the Golden Habits Challenge:

0 Sweet Treats

0 Alcohol

60 minutes of movement daily.

250 words of journaling daily

None of these habits are easy. The first few days without extra sugar are going to be a challenge. And that’s why we’re going through it together. We can leverage the power of the group for accountability.

The biggest barrier to success will be in your own head. To help, we’ve added a price and a prize.

First, the challenge costs $99. Register here. The price is there to get you coaching, but mostly to hold you accountable. It’s just barely costly enough for you to take it seriously. But you can do it: bet on yourself.

Second, tracking. You’re going to record your success every day on a simple pen-and-ink tracking sheet. You’ll post this on your refrigerator or somewhere else in your home.

Third, the prize: the golden FIIT Project t-shirt. You can’t buy these: you have to earn them. You earn one by hitting 90% compliance (or 108 checked boxes) on your tracking sheet.

Fourth, the future: at the end of the challenge, you’ll sit down with your coach, look at your Habits tracking, and get your next steps.

FAQ

When does this run?

March 31- April 30, 2025.

What results should I see by the end?

You’re probably going to lose a kilo or two. You’ll definitely feel sharper. And you’ll gain resilience: you’ll have made it through something tough.

But more importantly, you’ll have a running start at a habit that you might keep forever. When I gave up alcohol to improve my performance in the gym, it felt like a big sacrifice to say “no” to beer all summer. Now I’m 4 kg lighter, far fitter and I don’t really care about beer after all.

You don’t have to commit to giving up alcohol and treats forever. But if you do it for 30 days, you’ll be through the worst part, and then you can decide what to do next. Diets aren’t sustainable; that’s why they don’t work. Habits are sustainable forever.

What support will we get?

You’ll get daily tips and knowledge through a private Facebook group. You’ll also get support from Coach Rob, as well as the other challenge participants.

Other questions? Please email rob@fiitproject.com.au and we’ll answer them!

In the meantime, sign up here: GOLDEN HABITS CHALLENGE