Just the other day, I was working at my desk (which we bought flat-packed) in my office, sipping coffee as I do, while my son, Laikynn, was trying to build with Lego. And it got me thinking… Ever opened a flat-pack box, or a box of Lego, and been greeted by that smiling stick-figure pointing at a pile of parts? No words. Just symbols. Just some pictures. And you’ve got to somehow make it work, with no real idea what you’re actually doing! Miss one tiny cam bolt on page two, and by step fourteen, you’re undoing half the cabinet, or the dinosaur in our case, swearing your way back to step one to figure out what went wrong.
Well, I feel like a fitness experience can feel the same. Lots of moving pieces, heaps of “is this the right way around?” moments, and the occasional back-track when something was installed backwards twelve steps earlier.
In this blog post, I want to share with you the good news that just like flat-pack furniture, your health and fitness “assembly” gets simple (and satisfying) when you follow the proper order. Slow down a little, follow the pictures, and before you know it, you’re a cabinet maker or ready for a spot on Lego Masters Australia!
This blog will become your picture-only (or words-only) manual, translated into plain English.
So, let’s get started…
Step 0: Unbox With Purpose (Why Are You Building This?)
Before you touch a screw or open the bags, you need to decide what you’re making and where it will live. If you’ve ever built a flat-pack before, you know the first thing you do is check the instructions and ensure you have all the parts. The same goes for your fitness journey. You need to know what you’re working towards, where it fits into your life, and why it matters.
This step is about direction. Because, as the Stoic Seneca once said, “If a man knows not which port he sails, no wind is favourable.” Before you start tightening bolts, determine the destination.
Fitness translation: define your goal and your constraints. This sets your compass so you don’t drift off course.
- Goal: “To Be Strong and pain-free,” “5 km under 30 minutes,” “leaner, more energy.”
- Constraints: schedule, injuries, equipment, budget, family.
- Rule: if a decision doesn’t serve the goal and fit your constraints, it’s the wrong part for now.
Step 1: Lay Out the Parts (Make Success Obvious)
When you’re building anything flat-packed, the pros always tell you to lay all the pieces out first. There’s nothing worse than realising you’ve lost a crucial screw halfway through. The same goes for fitness.
Before you start training, you’ve got to set up your environment to make success the default option. That means putting your tools where you need them, removing friction, and making it easy to follow through. Your environment will either push you forward or pull you back. So lay out the parts before you build the thing.
Fitness translation: success is rarely about motivation; it’s about setup.
- Put your training times in the calendar (make these non-negotiable appointments).
- Pack your gym bag the night before, and lay out your clothes ready to go.
- Stock your pantry with the staples: protein, veggies, whole carbs, low-calorie flavourings, and good fats like olive oil, nuts and avocados.
- Keep your water bottle on the bench; your walking shoes by the door.
- Remove friction: charge your headphones, prepare your pre-workout snack, and organise childcare if needed. Plan to go before anyone else is up. Be prepared!
Step 2: Finger-Tight First (Start Light So Technique Can Click)
Every flat-pack manual says the same thing ‘Don’t tighten anything fully until the unit is square!’ Because if one part is off, the whole structure wobbles. The same applies to your training.
When you start lifting, you don’t need to prove anything. Your goal is to learn movement, not concern yourself with loads, or ‘what you should be able to do!’
Strength built on poor movement is like a wobbly shelf! It may look fine at first, but eventually it all collapses.
So start light. Move slowly. Learn to feel the muscles contract and control each phase of movement. Strength will come; control must come first.
- Always think ‘I am better to leave knowing I could have done more. Because I can’t take it back if I do too much!’
- Move with control on the way down; finish each rep in the same manner as you started.
- Treat every warm-up rep as if it were a heavy one. The body learns what you repeat.
Why it works: muscles don’t just contract, they coordinate. Clean patterns and a light load = a body that learns faster and stays injury-free in the long term.
Step 3: Follow the Pictures in Order (Show Up, Pay Attention, Measure)
Skipping ahead in the manual is how wardrobes wobble. It’s also how people burn out in fitness. You can’t skip the boring parts and expect the structure to remain intact.
Fitness success isn’t about perfection; it’s about progression in order. Show up, pay attention, and measure what matters. Every workout is another step in the manual, not a random page you flip to.
- Show up: 3–5 sessions/week beats 0 perfect ones.
- Pay attention: rate each session (✅ great / ➖ okay / ❌ off). Notice sleep, stress, food, and mood patterns.
- Measure properly:
- Attendance (how many sessions this month)
- Loads/reps/pace (one metric per movement or modality)
- Recovery markers (sleep hours, morning energy)
- Body measurements or clothes fit every 4–6 weeks (not daily)
Consistency > Intensity. Every time.
Step 4: Use the Parts You Already Know (Basics Before Fancy Add-Ons)
Every flat-pack kit includes screws you recognise. The Allen key, the basic bolts, the familiar shapes. Those are the pieces that hold everything together, not the shiny extras.
In fitness, it’s the same. The basics are boring, but they’re unbeatable. Before you chase new supplements, gadgets, or 6-week challenges, make sure you’re doing the fundamentals relentlessly.
- Drink less alcohol. Weeknight drinks are sneaky progress killers.
- Drink more water. Start the day with 500–750 ml; keep the bottle visible, and consider adding electrolytes if needed.
- Eat vegetables at most meals. Half the plate = colour and fibre.
- Prioritise protein. A 20–40 g meal helps with recovery and satiety.
- Sleep 7–9 hours. Training and sleep are equally important parts of the same system.
You’ll never out-train poor sleep, dehydration, or a weekend bender. The parts you already know are the ones that matter most.
Step 5: Square the Frame (Progress the Minimum Effective Dose)
Once the frame is aligned, or the pieces appear to be aligned, you gently square it up. You don’t force it, you finesse it.
Fitness is no different. Once you’ve built a foundation, progress comes from small, consistent increases rather than sudden leaps.
The goal isn’t to do more. It’s to do better, little by little. You want to build tension and alignment, not chaos and collapse.
- Strength: add 2.5–5 kg when last week felt smooth and positions held.
- Conditioning: extend the work interval or reduce rest slightly.
- Mobility: 5–10 minutes daily on the specific joints your lifts demand.
- Nutrition: add consistency before complexity (e.g., two veg-heavy meals every day for 2 weeks; then add a third).
The smallest possible step forward, done consistently, is what separates the wobbly builds from the lifelong ones.
Step 6: Tighten in a Star Pattern (Balance Your Week)
You know when you’re tightening the screws on a flat-pack, and you go corner to corner in a star pattern to keep it even? That’s how your training week should look. You can’t focus on one aspect (like strength) and overlook the others (like mobility or conditioning).
Balanced training involves a combination of pushing and pulling, working hard and recovering well, as well as lifting and moving.
- Push & pull (upper body)
- Squat & hinge (lower body)
- Carry & brace (core)
- Jumping, Bounding. Up onto, and Down off of
- Power Lifts, Gymnastics, and Cardio Movements
- Easy, moderate, and hard conditioning sessions
When your week is balanced, your body stays steady, with no wobble, no uneven stress, and no burnout.
Step 7: Quality Control (Feedback Beats Ego)
Before you admire your work, you check it. You tighten the last bolts, level the shelves, and make sure nothing’s backwards. The same goes for your training.
Feedback, not ego, is what keeps progress steady. Ask for help, review your form, and track your patterns. The best athletes aren’t perfect; they’re aware of their imperfections.
- Feelings aren’t a measure. Statistics are.
- Ask a coach for one cue (not five). Apply it for two weeks.
- If a joint complains, adjust the exercise, range, or load today, not “later.”
Quality control isn’t about judgment. It’s about staying honest with yourself.
Step 8: Spare Parts Are Normal (Deloads, Life Weeks, and Resets)
Every build leaves a few washers behind, and every fitness journey has “spare parts” too. The days you miss, the sessions that flop, the unexpected rest weeks. That’s all normal.
Your progress isn’t ruined by rest. It’s built by it. You can’t tighten everything forever. Every 4–8 weeks, take a lighter week and give your body time to recover from the stress you’ve accumulated.
- Deload every 10-12 weeks: reduce volume by ~30–40% to super-compensate. (For the record, we do this for you!)
- Life weeks: busy/tired? Keep the habit: show up, move, stretch, leave.
- Rule of 2: miss two sessions? Your next one is a technique day, reconnect before you reload.
Sustainable progress always includes recovery. That’s how you keep building.
Step 9: Troubleshooting Guide
Even the best builders hit snags. Maybe a part doesn’t fit. Maybe something looks off. Here’s how to fix the most common issues:
- Problem: “I feel stuck.”
Fix: change one variable only (rep scheme, tempo, or exercise variation) for 3–4 weeks. - Problem: “I’m always sore.”
Fix: you’re over-tightening. Reduce volume, increase sleep, and add one rest day. - Problem: “Weight isn’t changing.”
Fix: Track protein, average calories, steps, and sleep for 7 days, then adjust based on the data, not feelings. - Problem: “Motivation’s gone.”
Fix: swap goals for standards! Show up, move for 45 minutes, eat protein and vegetables twice, and be in bed by 10 pm.
There’s always a fix, but it starts by checking the instructions, not throwing the whole thing out.
Step 10: Maintenance Schedule (Keep It Solid)
Once the furniture’s built, the job doesn’t end; it just changes. You still need to tighten the screws, wipe off the dust, and ensure it stays square. The same goes for your fitness. Once the structure is built, the real work becomes keeping it solid.
And that’s exactly where we come in.
This is why you hire us.
Because building and maintaining a program that challenges, progresses, and supports you, week after week, quarter after quarter, is what we do best. You show up, follow the plan, and take care of your responsibilities outside the gym.
Here’s how we keep your structure strong:
- Quarterly: Every few months, we shift the focus, retest benchmarks, and refresh your goals. It’s our way of tightening the screws, making sure you’re still aligned with the bigger picture and that your hard work is moving you forward. Think of it as your scheduled service for progress, consistency, measurement, and continuous improvement.
- Weekly: Your programming is built with purpose, six days of opportunity, designed to balance strength, conditioning, and recovery. For most, that means 3 focused Strength and Conditioning sessions, an aerobic day, and a workshop/skills development day. We take care of the load, progression, and variety, so you can show up and do the work.
- Daily: That part’s on you.
This is where you take ownership. Drink your water. Eat protein and vegetables. Move with intention. Get sunlight. Sleep like it matters, because it does. The little things you do outside the gym keep what we build inside it strong.
Maintenance might not look flashy! But it’s what separates those who start strong from those who stay strong.
We’ll build the program.
You build the consistency.
Optional Add-Ons (They Make the Build Nicer)
Once the main structure’s done, you can add the extras that make it feel like home.
- Love the Community: train with people who make showing up automatic. Make friends with those around you, and don’t be scared to be vulnerable.
- Enjoy the Accountability: that’s what your coaches are for, your training partners and friends, and software like Momence and BTWB.
These aren’t required, but they are the difference between just showing up to build something functional and feeling truly engaged in something meaningful.
The Returns Policy (Grace for Mistakes)
Ever installed a panel backwards? You don’t return the entire unit; you flip the panel and continue building. Training is the same.
A missed week, a bad meal, a tired session, none of these void the warranty. Go back one step, re-align, finger-tighten, and continue.
Progress isn’t perfection. It’s persistence.
Here is a Quick-Start Checklist For You
- □ Goal chosen, schedule set
- □ Water bottle filled; protein + veg ready
- □ 3–5 sessions blocked in calendar
- □ Start light; keep 2–3 reps in reserve
- □ Track attendance + one performance metric
- □ Sleep plan (bedtime alarm, dark room, cool temp)
- □ Review/adjust every 2 weeks
Final Word
You’re not starting from scratch; you’re starting from the next step.
Follow the order. Keep the screws finger-tight until the frame is square, and tighten gradually. Do the basics. Measure what matters. Use the manual, not your gut feelings, and give yourself time to become the kind of person who has a sturdy, well-built body.
Assembly required? Absolutely.
But so is pride when you stand back and say… I built that.
So let’s go.
Get up.
Get after it.
BECOME EXTRAORDINARY.