The #1 Thing in Fitness Success: Keep the #1 Thing the #1 Thing
To illustrate this, let’s take a lesson from actor Ryan Gosling when we worked together in preparation for The Notebook.
When it comes to the #1 Rule for fitness, the biggest obstacle isn’t lack of effort—it’s lack of focus. Keep the #1 Thing, the #1 Thing. Especially during the New Year, people often try to tackle too many goals at once. While enthusiasm is great, spreading yourself too thin can actually hold you back from achieving your primary objective.
Ryan Gosling’s Fitness Focus
When Ryan Gosling was cast in The Notebook, he needed to gain muscle to look like someone who had spent years doing manual labor—building houses, lifting heavy objects, and living an active lifestyle. With a tight deadline, Ryan verbalized that this was his # 1 Thing.
But there was a catch: Ryan also needed to learn how to row a specific type of boat for one of the movie’s iconic scenes. Determined to master this skill, he practiced rowing every morning for an hour. As a disciplined individual, Ryan also maintained his habit of eating light, healthy meals like salads, something he had done since childhood.
Both rowing and eating salads are undeniably healthy habits for most people. However, in this particular scenario, they were working against Ryan’s # 1 Thing of building muscle.
Why Healthy Habits Can Sometimes Be Counterproductive
Rowing, while great for cardio and endurance, was burning extra calories Ryan needed to gain weight. Similarly, his salad-heavy diet, though nutritious, left little room for the calorie and protein surplus his body required to build muscle.
When it became clear that these habits were counterproductive, Ryan had to make a choice. He had to prioritize. His # 1 Thing was putting on muscle for the role. So, with guidance, he stopped rowing every morning and adjusted his diet to include higher-calorie, protein-rich meals.
The Power of Singular Focus
By keeping the #1 thing the #1 thing, Ryan gained 18 pounds of mostly muscle in a short time frame and achieved the rugged, laborer look needed for the film. His success wasn’t just about hard work with his coach Tim Church, even though I’d love to take that credit, — it was about clarity and commitment to a singular focus.
How This Applies to Your Fitness Journey
Many of us fall into the trap of trying to do everything at once: lose weight, build muscle, run a marathon, and master a new skill—all simultaneously. While it’s great to have multiple goals, the key to long-term success is prioritization.
Ask yourself:
- What is my number-one fitness goal right now?
- Are my habits and actions aligned with this goal?
For example:
- If your goal is to build muscle, focus on strength training and ensure your diet supports muscle growth.
- If you want to lose weight, emphasize a calorie deficit while still including resistance training for strength.
- If stress relief is your priority, focus on yoga, mindfulness, and lighter activity rather than chasing performance goals.
Healthy habits are always beneficial, but they need to match your current priorities.
The Takeaway
The secret to success in fitness—or any aspect of life—is clarity. Identify your number-one goal, and let that guide your decisions. Avoid distractions, even when they seem productive.
Just like Ryan Gosling transformed his physique by focusing on the #1 thing, you can achieve your fitness goals by staying committed to what matters most.
So, what’s your #1 thing? Let’s keep it the focus and make real progress—together.
At Defining Moment Fitness, we help you cut through the noise and focus on what’s truly important in your fitness journey. Ready to get started? Reach out today, and let’s work toward your #1 thing! We offer a No Sweat Introduction to our facility and training so you can see it first hand with no sweat and no pressure.