The R.O.C.K Principles

R.O.C.K - Possibly the best acronym you have seen today...

Over the last ten years working on my own training, working with athletes and my clients, I have been particularly interested in how different people work towards their goals, how they achieve them and what gets in the way of success.

What I’ve realised is that I have been coaching my clients on a recurring set of principles. I found that achieving success is about forming good habits, but habits are not necessarily easy to form.

What is important is that you need to be realistic. You need to be consistent which means you need to be organised. And you need to build knowledge of what it means to be healthy and how your lifestyle affects you.

It wasn’t until a conversation I had with one of my business mentors (and clients) that it all became clear.


R - Realistic

O - Organised

C - Consistent

K - Knowledge


It feels so right to express my firmly held principles in this way. It speaks of inner and outer strength and…. I also really love The Rock. What a lej.

These are the four principles that help me achieve my personal goals and help me coach my clients to get results.




Being realistic is the most important thing. When people say they want to lose 60 pounds in two weeks - there is just no way they can succeed. They are actually setting themselves up for failure.

Not being able to achieve a goal can feel demoralising. The most important thing to do is to set achievable goals. And not only that, you also need to break your goals down into even more bite-sized, achievable chunks. You will be more likely to stick to your plans if your goals are within reach and, once you start achieving them, you are more likely to persevere.

I’m training everyday people who lead very busy lives in a very busy environment. This is so different from athletes whose full time job is to be an athlete, training twice a day and all their meals planned out for them by a nutritionist. So why would you look to an athlete for goal setting?

You need to be brutally honest with yourself about what you can realistically achieve. This is the first step to creating positive change.  



To achieve a goal you need to have a plan. Planning makes you more likely to achieve it and the process of planning helps you make sure that your goal is realistic (see what I did there?).

You’ve all heard about planning for success - it’s not just a nice punchline, it’s completely true! To be successful in your overall goals, it helps if you plan for success every day.

A little forethought and a little preparation means you spend less time worrying and agonising over decisions and more time being, doing, learning, living.

Changing small things at a time helps you to infuse your life with healthier choices and a few moments to get organized each day will help you to create a new normal.

Make a calendar reminder to do some meal prepping for the week, think ahead of time about healthy restaurant recommendations in the city when you are planning to head out, organise your diary to include a 20 minute walk at lunch time. Pretty soon all of these things will be a seamless part of your day.

My most important tool to stay organized is my Apple Calendar on my phone and my laptop. I have everything in there! I block out time for meditation, my own workouts, family time, my work appointments, admin time - everything! If it’s in the calendar, it takes away the decision fatigue and I don’t need to argue with myself about when to do different tasks.

Of course,  everyone is different and everyone is motivated in different ways. Using my calendar in this way helps me but you may find you need different tools. Feel free to chat to me about ways we can get you organised.



First - be realistic, then get organized but how do you stay organized? How do you make these things feel easier and more seamless as time goes by? Consistency!

Many studies have been done on habits and habit forming. It is a fact of human existence that “bad” habits form easily (and unconsciously) but good ones continue to evade us. We have all heard about “21 Days” and all sorts of other headlines but that is oversimplifying the task at hand. As we have said many times before, everyone is different. There is no magic number that you need to reach to make something a habit. [See below for further reading on this subject]

What you can do is be realistic, be organised and… be consistent. The longer you are consistent, the more likely you are to make it part of your life and that is the key to success. It might take you 7 days, 6 weeks or 2 years. 

I have been trying to make meditation a part of my life for ten years and have only just now cracked the right formula that enables me to meditate every day (some days more successfully than other days). Last year I meditated 260 out of 366 days. It took a lot of trial and error, a little bit of growing up and…. expanding my knowledge on the subject. 

Which brings me to my next point:



If you have an understanding of not only what you are doing but also WHY, are you more likely to keep it up.

In terms of exercise, knowledge can give you more meaning. Each movement we do while training is about more than just your pecs or your biceps. As you learn more about your body and what it needs to be strong and resilient, it changes your awareness of how you move.

As you start to mentally connect the muscles, the tendon, the joints, you start to see the bigger picture and your training takes on more meaning and it also becomes more fun. Seriously!

Next time you’re training, try to be aware of the individual parts as you move and think about (or ask me about) the reason you’re doing this particular exercise. → For example - you’re activating these muscles in this exercise in this way, which helps you have better posture. Better posture means better stability, balance and less pain.

As part of your every day experience you can:

  • Arming yourself with knowledge about your digestive health has a huge impact on many aspects of your life - for example, knowing how certain foods affect your mood and your feeling of wellbeing
  • Understanding why hydration is so important to our system may help you remember to drink more throughout the day, rather than just thinking “Oh, well everyone says I should”
  • Knowing how stress affects you can help you start to find ways to combat it

Knowledge is the cornerstone that underpins everything else. If you keep your eyes and ears open, you learn new things every day. You might even change your perspective every now and then.




So, these are the principles that guide me, that I use to guide my business and my clients. I would love to hear about your life-principles or any thoughts you have on R.O.C.K. Shoot me an email, chat to me about it in our next session or hit me up on Facebook!


Grace x


Check out more articles on the topic of R.O.C.K:

Further Reading:

This Huff Post Article does a good job discussing the misleading headlines about habits that we see all the time and summarises the 2009 study by Phillippa Lally at the University College of London.

You can also look up the study itself here in the European Journal of Social Psychology.