What Happens When You Reach Your Health Goal?
Josh Allen • February 5, 2020
The Journey Never Ends
Being healthy can mean many different things but for many it comes down to wanting to feel good to do the things they want to do in life. One of the easiest things anyone can do to make themselves feel better is to exercise which is why it is a common starting point for those who want to become healthier and feel better. And so the journey begins...
Most people just beginning their health journey have a specific goal in mind that once reached, whether it be one month or five years away, will make them happy having reached some level of self actualization. The reality is your health is a lifelong commitment and the moment you take your foot off the gas pedal you begin travelling retrograde. What has helped us get to our goal must be continually practiced in order to maintain the goal you have achieved. Furthermore, what once worked may require something new to support us as we travel through life and things begin to change by way of age, priorities, values or interests.
What are some of these forks in the road to better health that we can anticipate?
First of all we have to appreciate that the journey to health has many components or roads to choose from ranging from exercise to managing stress levels to understanding how nutrition can optimize your blood panel. Each of these roads then have new paths you can wind up travelling. The path you end up on is the most important path to take and regardless of which path, they will all lead in one direction - towards knowing more about yourself, learning about your body and what it takes to get you to your next health goal.
Once we leave one path (or take on a new goal), we have graduated into a new stage where everything from the previous stage stays with us for life should we continue. Going back to the example of exercise being a common starting road, we can observe someone on this journey taking the following paths or progressions:
◽ Beginning by exercising 3x’s a week by walking 45min.
◽ Add in a strength training plan 2x’s a week.
◽ Learn about movement imbalances and how to mobilize joints and stabilize others.
◽ Increase frequency and intensity of training sessions
◽ Evolve some of the walks into runs.
◽ Change some of the runs into rides realizing the need to decrease impact in joints
◽ Commit and train towards a 5k run or 50k bike event.
◽ Further challenge to take on a new sport
◽ Incorporate heart rate monitoring to train in the proper zones
◽ Hire a personal trainer for greater insight and support.
The list of paths upon the exercise road is endless and there is no correct order. Each of the paths are natural progressions depending on the person. For some, the exercise road may lead them more quickly to other main roads such as nutrition, recovery, mental health or physiology. Nutrition is often the second most travelled road as it has merge ramps flowing to it at every mile of each road. Many end up on this road very quickly during their journey as it can be seen so closely parallelling the exercise road. Because eating food is something we do daily it is hard to avoid the importance of travelling this road. From this road, typical paths flowing from nutrition are:
◽ Understanding food calories, how much we need and what we actually consume
◽ Learning about macronutrients - protein, carbohydrates and fats
◽ Incorporating more vegetables into the diet
◽ Drinking more water and less drinks that pack unnecessary calories
◽ Learning how to cook and meal prepping
Stopping to reflect upon our position at this point would amaze us by seeing the massive changes made in our lifestyle, how much we have learned and the goals we have reached. For those who have reached this level, the basic elements of health through regular exercise and healthy eating have most likely been accomplished. Chances are we have healthier hearts, stronger minds, harder bodies and the discipline to eat the right foods to keep our body composition and energy where we want it to be.
If there are no health concerns or illnesses, it is at this point we see people taper off their level of learning new things about their health and connecting all of the dots. However, there are roads less travelled that support exercise and nutrition and that will optimize performance and longevity even further. These roads have new goals and learning lessons that we should explore as it will bring a greater sense of appreciation for the things that make us healthy, happy human beings. The roads listed below are ones less travelled when compared to basic exercise and healthy eating but carry just as much importance. Often these roads are only travelled upon due to illness or disease. Taking these roads before urgent necessity will challenge us to learn new things that keep us healthy. Some of these roads may look like this:
◽ Choosing organic food and understanding the impact of conventional farming methods on biological and environmental systems.
◽ Seeking locally grown foods versus foods from around the globe and the impact this can make on your health and the planet.
◽ Connecting the dots between the health of our air, soil, oceans and our bodies. Learning how our food purchase choices affects each of these.
◽ Learning what is mental health, being aware of our own levels and how to improve it with stress reduction and meditation techniques.
◽ The connection between the brain and the body (somatopsychology). How what we do to our body can affect our brain.
◽ Learning about hormones and neurotransmitters and applying new management strategies to optimize this and how it ultimately controls how we feel and perform.
◽ Building a strong family and community foundation, making it close to home for better authentic connectivity (face to face interactions vs digitally).
As we move through the journey of life we will progress through different stages of health learning that are determined by our age, priorities, values and interests. Once one goal is reached look up and see that there is no peak rather a never ending journey of learning about the body and continually refining what makes us healthy.
The journey for better health is a lot like the poem by Robert Hastings called ‘The Station’. “Sooner or later we must realize there is no one station, no one place to arrive at once and for all. The true joy of life is the trip. The station is only a dream. It constantly out distances us.”
-Joshua Allen
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Do Hard Things Now, So Life Becomes Easier Later Modern humans default to the easy way but it's not our fault... Throughout human history, we were wired to survive constant hardship - scarcity of food, threats from predators, harsh environments and manual labor for everything. Our DNA evolved for survival in these conditions, not for modern living. Imagine an early human stumbling across a fruit tree. It made sense to gorge - there was no telling when the next meal would come. The human who gorged had a higher chance of survival than the human who only ate a few pieces of fruit. Practicing self-control in an environment of scarcity would have been a death sentence. Likewise, if given a chance to rest instead of walking miles or hunting, rest was the obvious choice. The problem? Our genes haven’t caught up with modern life. Today, food is everywhere. We don’t have to fight to meet our basic needs. Technology does the heavy lifting, cars replace walking, entertainment is on-demand and calorie-dense foods are always within reach. Left unchecked, our instincts will always lean toward easy options like overeating unhealthy foods (that are so easily accessible) or driving to the store instead of walking. In other words, we’re still hardwired to take the path of least resistance. But here’s the catch: Choosing easy now often means a harder life later and choosing hard now often means an easier life later. Most modern humans are overweight, stressed, tired and dealing with chronic health problems because we’re following outdated survival programming that no longer serves us. It’s time to become aware of these defaults. To override them. To consciously choose the hard thing - because doing hard things is what actually makes life easier in the long run. Hard things like: Going to bed on time instead of watching another episode Preparing a healthy meal instead of grabbing fast food Moving your body instead of sitting all day Walking or biking to the store instead of driving Managing stress with deep breaths and fresh air instead of pouring a drink Looking at your habits instead of masking symptoms with medication It might feel uncomfortable because it goes against everything your biological programming is urging you to do. But that’s exactly why it matters. Don’t think of it as punishment or sacrifice. Think of it as an investment. Every time you take the stairs instead of the elevator, cook instead of order out, or put your phone down to truly rest, you’re building a life that’s easier, richer, and more fulfilling down the road. And remember: Do easy things, and you’ll have a hard life. Do hard things, and you’ll have an easy life. Most of the above information is probably not new to you. That’s because we live in the information age with the internet and now AI - we already know what it is we need to do. The problem however is implementation. This is where having a customized plan and accountability comes in. If you know the hard things you need to do more of but struggle with breaking past your ‘default mode’ then contact us for a complimentary consultation HERE .
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We are back with our second series of 'Pod Calls' available exclusively to our Nova Health Club members. Don't miss these unique sessions to help you level up your health and wellness game! What is a Pod Call? A Pod Call is a live online (webinar like)_ session with a Nova coach, offering support and insights on key health topics like fitness, nutrition, recovery and overall wellness. Why did we create Pod Calls? Our goal is your success and your health goals can not be built on fitness alone. After delivering thousands of personal training sessions, we noticed a disconnect between fitness sessions we were delivering and the other pillars of health (and lifestyle habits that happen outside of the gym). To get the most out of your health and your fitness sessions at Nova we need to link other pillars such as mindset, nutrition, stress and recovery. Training coaches who care about your results will agree that a couple hours of personal training each week is not enough time to workout AND learn everything you need to know about maximizing those workouts... Things like how to eat before or after workouts, what recovery habits should be practiced or the link between stress and working out are all subjects that you need to know on your health and fitness journey. Pod Calls are dedicated sessions where we teach you essential health and fitness insights that we can't often cover during your gym workouts. We hope you take advantage of these expert-led sessions that will enhance your workouts, teach you new concepts about health and bridge the gap between fitness and overall wellness. Upcoming Pod Calls (all times in EST) Mon Jun 2, 2025 (6:00pm) Topic: How To Eat Carbs For Better Energy, Muscle & Fat Loss Coach: Josh Allen Wed Jun 4, 2025 (2:00pm) Topic: Hip Mobility Using the 'CARS' (active session) Coach: Kim Vo Sat Jun 7, 2025 (12:00pm) Topic: Benefits of Single Leg & Arm Training for Overall Strength Coach: Matthew Nadler Tues Jun 10, 2025 (6pm) Topic: Releasing Neck Tension Coach: Zack Fernandez Wed Jun 18, 2025 (1:00pm) Topic: Training The Backside of The Core Coach: Colin Soltesz Thu June 19, 2025 (7:00pm): Topic: Ayurveda for Healthy Ageing Coach: Kayla Hutchinson These calls are free for Nova members and Zoom links for each call can be found in the Nova Mighty Networks platform. If you are not a Nova member and would like to attend any of these please email Info@NovaHealthClub.com for a seat. We look forward to seeing you then!
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Health Comes First Whether your goal is fat loss, muscle gain, strength or injury recovery, success starts with being healthy. As simple as that sounds, the unfortunate reality is that most people have no idea how to be healthy. Health isn’t just about working out and eating better . While those are important, they’re part of a bigger picture. True health requires a broader approach - one that goes beyond just hitting the gym or following a “healthy” diet. Think of health like a car with 5 gears: 1st gear – You work out 2nd gear – You work out and eat well But to shift into 5th gear, where real transformation happens, you need to focus on all 5 Pillars of Health These 5 pillars are so simple yet overlooked because modern life is filled with distractions - and we’re constantly bombarded with quick-fix solutions, trendy fads and marketing gimmicks that promise results overnight. But the truth is, when you implement the foundational principles of the 5 pillars you will achieve 80% of your goals. Without them, you’re stuck in low gear with slow progress and feeling frustrated. The 5 Pillars of Health 1)Mindset & Motivation Everything, even health starts with a thought. How you think determines your actions and whether they serve you or hold you back. For most people starting on a journey to achieve a health goal, it is like a fish out of water. They have no idea how to navigate the challenges - and trust me, a health journey has its share of challenges. You start off optimistic and full of excitement but if you don’t cultivate a strong mental outlook you won’t last. This is why most people don’t reach goals - or if they do, it does not last. THOUGHTS create FEELINGS which create ACTIONS which leads to RESULTS 2)Nutrition & Digestion Many people say they 'eat healthy' but are they eating healthy AND getting results? Unfortunately not… That is because most people do not understand what their body actually needs and even though a specific food could be 'healthy' it may not be healthy for you. Even if you are eating the right things, how is it being digested? Recent research emphasizes the critical role of digestion as the starting point for overall well-being. Digestive health influences not only body composition but also affects mood, energy levels, and even skin health. 3)Movement & Exercise The human body was designed to move. Incorporating movement, whether it be walking, stretching, working out or sport is paramount to overall health. When it comes to movement there are 4 components you must incorporate into your life - 1)Mobility, 2)NEAT (non-exercise active thermogenesis), 3)cardio and 4)strength training. If you only do one of them you are not optimizing your potential. 4)Stress & The Nervous System Stress is highly misunderstood. It is more than just work deadlines, traffic jams and challenging relationships. Stress is anything that takes your body out of equilibrium. That includes inflammatory foods, lack of sleep, digestive stress, alcohol, medications, environmental toxins etc. While most people see stress as something negative, it is meant to make us stronger and more adaptable to the pressures we face. Stress only becomes a problem when there is too much or when our resilience to it has been compromised. 5)Sleep, Rest & Recovery There is so much stress and stimulus in modern life. Even positive ones (like working out or taking a vacation) acts as a stressor that disrupts our equilibrium. To properly respond to the stressors in life, our body requires time to sleep, rest and recover in between. The unfortunate reality for most people is that they are under recovered and over stimulated by stressors. If you are not getting the right quantity or quality of sleep, then you are limiting your energy reservoirs, ability to adapt to stress and ultimately going to struggle reaching your health goals. The New Health Revolution After 20+ years as a personal trainer, I’ve seen countless people struggle to reach their goals - not because they weren’t working hard, but because their 5 Pillars of Health were out of balance. Many believe that grinding it out in the gym a few times a week is enough. But what they don’t realize is that intense workouts are a stress on the body, and without the right support from the other pillars, that stress won’t lead to the results they want. About 10 years ago, I had a realization - I didn’t want to be the kind of trainer who just counts reps while clients stay stuck. My clients wanted real results, and I wanted to help them achieve lasting transformations. That’s when I shifted from being just a personal trainer to becoming a health coach, using the 5 Pillars of Health to create real, sustainable change. This isn’t just a personal shift - it’s an industry-wide transformation, and at Nova Health Club, we’re leading the way. We’ve developed a 12-week program built around the 5 Pillars to help people finally break through and get the results they deserve. Even small improvements in these 5 pillars - mindset, movement, nutrition, stress, and sleep - can create massive changes in your health! But when you truly master them, you become unstoppable. At Nova, we’ve created personalized 12-week programs tailored to your needs within the 5 Pillars: ✅ LeanDads – designed for men ✅ Femme Fusion – designed for women Imagine having a step-by-step blueprint that eliminates guesswork and shows you exactly what to do in each pillar to optimize your body, mind, and performance!? Curious how LeanDads or Femme Fusion can transform your life in just 12 weeks? Click the button below to book a complimentary session with us today!
