Goal Setting: Preparing For A Successful 2022

Caitlyn Davey • July 8, 2025

Each new year, we’re left reflecting on the previous year, the goals we achieved, the ones we didn’t, the good and the bad. When you're setting goals, there are some strategies you can implement to ensure you achieve what you want.  Set goals with actionable stepsYou need to break your goals into small, achievable steps; whether they’re fitness goals, lifestyle goals, or mental health ones. You need to set a goal, and then plan out baby steps that lead to you that end goal.“You’ve got to have actionable steps that are going to lead you towards that sort of next goal. You just need to be a little bit more specific with your goals whether be financial, physical, like you want to read books or whatever. Those goals have to be broken down into small actionable steps,” says Sean.You also need to learn to eliminate obstructing factors that may cause hindrance to your goals. This may be avoiding social events to prevent yourself from overeating while you’re on your way to a fitter lifestyle, or it may be not allowing yourself screen-time because you’d like to work on fixing your sleep schedule and quality. To be able to restrict yourself from indulging, it’s important, to be honest with yourself and set goals accordingly.  Be honest with yourselfThe number one way to set goals that are achievable is to first ensure they are realistic. You can’t be someone who has never worked out a day in your life and suddenly decide on becoming a pro within a week. Being honest with yourself and setting goals that align with a realistic timeline makes all the difference. “I don't think any goal should be too big necessarily, but you have to be completely honest with yourself when you are planning. It's should scare you a little bit, I reckon. There should be a little bit of a, ‘Can I do this?’ and then you have to be able to do it too,” says James.“You have to be in there, and then you break it down, and you can go further into your days. For example, you need to look at it this way: What are the three points of today that I need to do? There may be seven things on my page, but as long as I’ve done three, then the day has been successful, and I am okay with it because I’ve done what I needed to do to get me to the next step in the next stage. But it’s all part of the process, you need to go through a process, to get to where you want to be. Otherwise, you won’t get happiness with it anyway. There is no happiness without discomfort. The discomfort is the daily thing that will eventually get you there,” he says. Sean agrees: “You just need to get that little one percent better every day, if you’re ticking off a daily task each day that’s leading you toward your goal, you are ticking off more wins than losses, you’re going to get better. Like it's guaranteed.” No goal is out of your reachYou need to be able to believe in yourself, to make the process of achieving your goals easier. If you don’t have faith in yourself, no matter how easy the goal may be, you simply will just not be able to put in the effort.Sean believes that no goal is out of your reach. “I know that sounds sort of cliche. Everything can be broken down, it’s just whether or not you want to put in the work to create the daily actions that lead towards the result,” he says.It’s also important to note that as humans, we just are indecisive sometimes, and other times, our goals and plans in life change. If you do happen to note down a goal you’d like to achieve and three months down the line don’t feel as passionately about it anymore, you are allowed to let go of it. You aren’t expected to carry on just because it’s been written and was thought through.January is the best time to think of your yearly goals and how you can get into achieving them, James says. “Think about what you want to achieve in 2022 because January is the best time to go and do that,' he says. 'Think about where you want to get to, and then start breaking that down into actionable steps and things that are going to allow you to get there. Then you break it down further into the daily tasks that you need to tick off that allows you to get to where you need to be 90 days, then 90 days times three will get you to your final goal.” Environment mattersOften overlooked when setting goals, many don’t realise how much our environment affects day-to-day functioning. “If your goal is to start a business or lose 50 kilos, and someone tells you, ‘You don’t need to,’ or, ‘You know you’re not going to do that,’ well it's time to start moving away from that circle a little bit,' says James. 'I mean you’ve got to be able to go fly and do it, because then if people put you down and away from your goals, you’re never going to be consistent with it, and then you are never going to build a habit that will allow you to be that person you want to be. Because the habit is built through consistency.”“Choosing the right environment or creating the right environment to suit your goal is crucial too,” adds Sean. 

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Why Strength Training Might Be the Missing Piece in Your Health Routine

February 16, 2026
If you live in Wynnum or Capalaba, you’re not short of fitness options. There are 24-hour gyms. Bootcamps. HIIT studios. Yoga classes. Running clubs along the waterfront. But despite more access than ever, many people still feel stuck. Tired. Plateaued. Unsure whether what they’re doing is actually working. For many adults across Brisbane’s bayside suburbs, the missing piece isn’t more cardio or more intensity. It’s structured strength training. What Strength Training Actually Does (Beyond “Toning”) Strength training isn’t just about lifting heavy weights or looking muscular. It is one of the most well-supported interventions in exercise science for improving: • Lean muscle mass • Bone density • Insulin sensitivity • Resting metabolic rate • Functional capacity • Injury resilience When you lift weights progressively, your body adapts. Muscle fibres increase in size. Neural drive improves. Connective tissue strengthens. Bone responds to load. This isn’t aesthetic. It’s physiological. For adults in their 30s, 40s and 50s — especially busy professionals and parents — maintaining and building muscle becomes increasingly important. From around age 30 onwards, we gradually lose muscle mass if we don’t train against resistance. Strength training slows — and can even reverse — that decline. Why Many People Plateau in Traditional Gyms Joining a gym in Wynnum or Capalaba is easy. Progress is harder. Many people follow random workouts. They jump between machines. They try classes without a long-term plan. They train hard, but without structure. The body adapts quickly to repeated stimulus. If load, volume or intensity don’t increase over time, adaptation stalls. This principle is called progressive overload — and it is fundamental to strength development. Without it, workouts feel hard but don’t necessarily lead to measurable progress. That’s why tracking lifts, planning training blocks, and adjusting volume matter. Effort is important. Structure is essential. Strength vs “Burning Calories” A common goal across the Wynnum and Capalaba community is fat loss. Many people default to high-intensity cardio to “burn more calories”. While cardiovascular training improves heart health and work capacity, resistance training changes body composition in a different way. Muscle tissue is metabolically active. The more lean mass you maintain, the more energy your body requires at rest. Strength training also improves glucose regulation and insulin sensitivity, which influences how your body uses carbohydrates. In simple terms: Cardio burns calories during the session. Strength training improves how your body uses energy long term. The most effective approach often combines both — but strength should not be overlooked. The Importance of Coaching in Strength Training Not all training environments are equal. There is a difference between access to equipment and access to coaching. Research in motor learning consistently shows that technique improves faster and more safely when feedback is specific and timely. Good coaching reduces injury risk, improves force production and builds confidence under load. For beginners, this means learning correct movement patterns. For experienced lifters, this means refining efficiency and progressing safely. In both Wynnum and Capalaba, more people are moving away from “do it yourself” gym models and towards coached environments that prioritise progression and accountability. Because consistency — not intensity — predicts long-term success. Strength Training for Real Life The real benefit of strength training isn’t what happens in the gym. It’s what happens outside it. Carrying children. Lifting groceries. Walking the stairs without fatigue. Reducing back pain. Improving posture after long desk hours. Strength improves quality of life. For people living and working in Brisbane’s bayside suburbs — balancing work, school runs and community commitments — training needs to support life, not compete with it. Two to four well-programmed sessions per week is enough to create significant improvements in strength and body composition when done consistently. You do not need to train every day. You need to train intelligently. What To Look For in a Strength Training Gym in Wynnum or Capalaba If you’re considering starting strength training locally, look for: • Structured programming rather than random workouts • Progressive overload built into sessions • Coaches who adjust for injury, mobility and experience • A community that supports consistency • A clear pathway for beginners Strength training should feel challenging — but sustainable. It should build confidence, not intimidation. A Quiet Shift in Fitness Across Wynnum and Capalaba, there is a noticeable shift. People are moving away from extreme short-term “transformations” and towards long-term strength development. They want: Energy that lasts. Bodies that feel capable. Training that fits into real life. Strength training isn’t a trend. It is one of the most researched, effective and sustainable forms of exercise available. If you’ve tried everything else and still feel stuck, it might not be motivation you’re missing. It might be structure. And structure changes everything.

Join Rebuild Capalaba's Free Week Feb 2-8

January 19, 2026
If you’ve been thinking about getting back into training — or starting properly — this is your chance. From February 2–8 , you can train free for a full week at Rebuild Capalaba with unlimited access to our group sessions. No pressure. No judgement. No gimmicks. Just well-coached training, intelligent programming, and a community built around progress — not perfection. What Free Week Includes • Unlimited group training for 7 days • Coaching-led strength, conditioning, and cardio sessions • Scaled options to suit all experience levels • A supportive, ego-free training environment Whether you’re returning after a break, testing something new, or simply curious about what training should feel like — Free Week lets you experience it properly, without committing upfront. Free Week runs Feb 2–8. Spots are limited. Book your week and see how it fits into your life.

Join Rebuild Wynnum's Taster Day

November 24, 2025
Try a Session. Meet the Coaches. See What You’re Capable Of If you’ve been thinking about starting, restarting, or finding a gym that actually supports you — Taster Day is your opportunity. This is a free, one-day event designed for real people. No pressure. No expectations. Just great coaching, a welcoming community, and a chance to see whether Rebuild is the right fit for you. December 6, 7:30am at Rebuild Health and Fitness - 10 North Road Wynnum West. This session is FREE for people to join.
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