Guide email 19
Practice vs Habit
The word "habit" gets thrown around a lot in health and fitness. And for good reason—there's solid science behind forming healthy habits. But in my coaching, I use a different word:...
The word "habit" gets thrown around a lot in health and fitness. And for good reason—there's solid science behind forming healthy habits.
But in my coaching, I use a different word: practice.
This comes from Precision Nutrition's GSPA model: Goals, Skills, Practices, Actions. Here's how it works:
🎯 Goal
Outcome Goal: Summit Mt. Thompson (highest peak In the Sawtooth Wilderness)
An outcome goal is measurable and tangible—but a lot can go wrong. Weather can force you to turn back, injury can change your plans, or even your hiking partner can get sick. Things outside your control can derail an outcome goal.
Mastery Goal: Become a skilled, well-conditioned hiker
This is where you put most of your focus. What behaviors and skills does someone who climbs mountains have? This is about becoming that person—regardless of whether one specific hike goes as planned.
🔧 Skills: What skills do I need to master to become this person?
→ Uphill strength & cardiovascular endurance
→ Downhill eccentric strength
→ Balance and coordination on technical terrain
→ Route finding and map reading (to name a few a skills)
⚡ Practices: How do you build those skills?
(Let’s focus on just the skill of uphill strength & cardiovascular endurance)
→ Uphill weighted pack carries
→ Bike sprints
→ Strength training
→ Breathing exercises
✅ Actions: What small actions can you commit to doing now to work towards practicing this skill?
→ 10-pound pack carry once a week, increasing 2.5% in load, distance, or elevation weekly
→ 30-second bike intervals twice a week
→ Two strength training sessions a week, etc…
Why "practice" beats "habits":
When life throws you a curveball—injury, travel, bad weather—you don't "break a habit." You practice differently.
Can't do pack carries this week? Practice cardiovascular endurance with bike sprints instead. Still working toward the same skill, just a different approach.
Your skills develop through practice. Your practices can adapt.
That's how you build real, lasting strength—on the trail and in life.
See you out there,
Jeff