Ep84 - Mindset & Goal Setting - Back 2 Basics - RYSE Podcast.
Unlock lasting health, fitness and mindset results by getting back to basics.
Episode overview
In this episode, Dave shares why most people fail at health and fitness long term and how getting back to the basics of mindset, goals and daily standards is the real “secret” to sustainable results. Drawing on over 14 years as a personal trainer and 20 years of lifting, he explains why chasing quick fixes, fad programs and social media “shiny objects” keeps you stuck, and how clear thinking and simple habits create real change.
Mindset before macros and movement
The conversation starts with the mind, because every transformation begins with a thought before it becomes a result. Dave talks about how being constantly distracted by what everyone else is doing online stops you from looking inward and deciding what you actually want for your own health, body and life. He breaks down how thoughts become things, and why you must first define the outcome in your mind before you can ever expect to achieve it physically.
SMART goals and real clarity
Dave explains the difference between vague wishes like “I want to lose weight” and a real goal built as a SMART objective: specific, measurable, attainable, relevant and time‑bound. He walks through how to reverse engineer a desire into a clear written objective, including how you want to look, move, perform, feel, recover and even what sport or lifestyle you want to be able to enjoy. You will also hear why your “why” must be deeply meaningful to you, not just something a doctor, coach or friend tells you that you “should” do.
Pain, pleasure and starting small
Using his own story as an overweight teenager who started training to stop getting bullied and dreamed of becoming like Arnold Schwarzenegger, Dave unpacks how humans are driven by avoiding pain and seeking pleasure. He shows how to use the “stick” of pain and the “carrot” of desire to move yourself, while also being realistic about your current capabilities. Instead of trying to lose 50 kilos in 12 months in one giant leap, he teaches you to focus on the first kilo, then the next, and to climb the ladder one rung at a time with simple, measurable steps.
Shadow side: sabotage, victimhood and discipline
A big part of the episode dives into the “shadow side” of goal setting: victim mentality, complaining, negotiating with your mind and quitting before you build momentum. Dave speaks candidly about living with autism and ADHD, the challenges of his “neuro‑spicy” brain, and why he still chooses to do the best he can with the cards he has been dealt instead of using them as excuses. He calls out common self‑sabotage patterns like hitting snooze instead of doing your walk, skipping training, cheating on your diet and telling yourself “it’s too hard,” and shows how dedication to basics beats motivation every time.
Back to basics in 2026
This episode is designed to be one you revisit repeatedly to reinforce the fundamentals of mindset, discipline and goal setting. Dave encourages you to rewatch or relisten, refine your SMART objectives, align them with your own values and desires, and set real deadlines so you stop kicking the can down the road. If you are serious about transforming your body, health and life in 2026, this is your starting point to step up, show up and get back to the basics.
Connect with Dave
To contact Dave for content ideas or coaching, please email: dave@rysemovement.com.au [dave@rysemovement.com.au]
Visit the website for client testimonials, free resources and coaching/program enquiries:
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https://rysemovement.wixsite.com/ryse-movement [https://rysemovement.wixsite.com/ryse-movement]
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