What I’ve Observed: The Formula for Long-Term Results
- Natalie Hanna Fit
- Jan 19
- 3 min read
Updated: Aug 13
After more than 20 years in coaching, I’ve seen what really works for clients who want lasting results. And it’s not crash diets, punishing workouts, or chasing perfection.
It’s a commitment to a process that balances consistency, accountability, and smart goal-setting — even when life gets messy.
If you’ve ever wondered why some people seem to achieve results that stick, here’s the truth I’ve learned from working with hundreds of clients.
1. Time and Consistency Trump Perfection
Progress isn’t linear. There will be “bad weeks,” off days, and setbacks — and that’s fine. What matters most is showing up, even imperfectly. The clients who keep going, regardless of mood or motivation, are the ones who succeed.
2. Small Wins Lead to Big Transformations
Instead of aiming for a huge, overwhelming goal right away, break it into smaller, achievable steps. That might mean hitting a weekly step target, increasing protein intake, or completing all planned workouts for the week. Every small win builds confidence and momentum.
3. Accountability Changes Everything
Left to our own devices, it’s easy to drift. Having a coach keeps you focused, supported, and challenged. I’ve seen clients push through barriers they once thought impossible simply because they had someone in their corner.
4. Track More Than the Scale
Relying only on weight is misleading. I track my clients’ progress through photos, measurements, body composition, and fitness performance. This way, even when the scale holds steady, they can see the bigger picture of their progress.
5. Nail the Basics First
The best results come from getting the fundamentals right — quality sleep, hydration, nutrient-rich food, enough fibre, and balanced macros. No “magic” supplement or fad diet will ever replace the basics.
6. Move Every Day, Not Just in the Gym
Regular daily movement matters just as much as formal workouts. Whether it’s walking more, cycling, or even gardening, it all adds up. Understanding your heart rate zones can help you get the most out of cardio sessions.
7. Schedule Your Non-Negotiables
Build your week around the minimum number of workouts and cardio sessions you can realistically commit to. Once those are in place, you can add more — but having a baseline keeps you on track.
8. Repetition Works (Even When It Feels Boring)
You don’t need constant variety to get results. Repeating the right habits, workouts, and nutrition strategies is what delivers long-term change.
9. Maintenance Is a Smart Strategy
Life happens. There will be seasons when the goal is simply to hold your ground — and that’s okay. Maintenance is still progress when it means you don’t lose the results you’ve already worked for.
10. Focus on Adding, Not Restricting
Instead of obsessing over what to cut out, think about what you can add — more vegetables, an extra training session, better recovery practices. Positive additions build a healthier lifestyle.
11. Celebrate Every Win (But Keep Moving Forward)
A win can be as simple as showing up on a tough day or hitting a step goal. Recognise your progress, but remember that results come from stringing those wins together over time.
Why Coaching Amplifies All of This
The clients who achieve the biggest, most sustainable results are the ones who commit fully to coaching.
For example, those training three times a week and following my nutrition coaching consistently not only transform faster but also keep their results long-term.
When you have someone guiding your training, holding you accountable, and helping you adapt the plan when life gets in the way, you stop spinning your wheels — and start moving forward with purpose.
If you’re ready to see what this looks like for you,
I offer tailored
You’ll get personalised, expert guidance, and full accountability
So you can finally stop guessing and start achieving.
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