Identifying personal 'defenders' or obstacles like knee pain, overwork, travel, or frequent illness is crucial for achieving fitness goals.

“So you really need to think carefully about what is stopping you from hitting those goals. And so you're forecasting a little bit. You're also going back into your own personal history. Do you have history of knee pain? Do you have a history of working too much? Do you have a history of a lot of travel? Do you have a history of getting sick a lot? What are these things that are happening that are going to stop you from hitting your goal?”

“What I mean by that is, what is stopping you from hitting that goal? So you want to lose 2% body fat in the next year. OK great. What's going to stop us? Once we can achieve that, and we'll go into more of that in a second, then you just start walking that 2% backwards.”