Health Success and The Rule of Thirds
After watching and being inspired by the athletes in the Summer Olympics in Paris, I found myself reflecting on the parallels between elite athletic training and the journey toward optimal health.
Recently, a health client of mine shared that since working with me, their friends and family are asking, “how are you doing this? how are you feeling?" and then express their disbelief that they could never imagine undertaking the same health and wellness journey their on. That this client has so much “willpower”.
How is making healthy choices for yourself an effort? How does the choice to stop midnight doom scrolling an exertion? How does eating the "right" foods for you become annoying? How does walking after a meal for 10 minutes require willpower?
This got me thinking about the resilience required not just in athletic pursuits but with the undertaking of any significant lifestyle or behavioral change. One concept that resonated deeply with me—and is equally applicable to both athletes and those pursuing a journey into wellness (or anything perceived as hard)—is the "Rule of Thirds.”
This is a principle shared by Olympic runner Alexi Pappas when she was on the Rich Roll podcast. A concept that was told to her by her Olympic coach - a simple yet profound idea - when pursuing any significant goal (including athletics as well as choosing healthy behaviors) expect to feel great one-third of the time, okay another third, and challenged during the remaining third.
“When pursuing any significant goal expect to feel great one-third of the time, okay another third, and challenged during the remaining third.”
This concept is particularly relevant when embarking on a health coaching plan.
Much like athletes in training, those of us striving for healthier lives will inevitably encounter phases where motivation wanes, and progress feels challenging.
But this is where the Rule of Thirds comes in—it normalizes the discomfort and reassures us that it’s all part of the process.
Let me explain how this idea integrates with the foundational principles of my personal coaching approach.
1. Learning to Be Your Own Authority
One of the first steps in any health journey is reclaiming authority over your own body and decisions. Often, we look outside of ourselves for health answers—whether from the latest diet trend, an app, or someone else’s social media advice.
While external guidance has its place, true empowerment comes when you start to trust yourself - to listen to what your body is saying and what it needs.
As your health coach, my job is to offer you suggestions, guidance and clarity.
You, as my client, get to choose what works for you and use me as your accountability buddy, course corrector and cheerleader.
Being your own authority means accepting the ups and downs as part of the journey. It’s about recognizing that the days when you feel challenged don’t negate your progress; they’re simply part of the process.
Understanding this can shift your perspective from feeling defeated on a "bad" day to seeing it as a necessary step toward your goals.
The Rule of Thirds teaches us that not every day will feel victorious. But everyday, you can start again and make the choices that benefit your health and well-being.
2. Becoming Self-Responsible and Accountable
Accountability is key to achieving long-term health goals. In my practice, I emphasize the importance of self-responsibility—not as a form of self-criticism, but as a way to honor your commitment to personal growth and well-being.
By recognizing that you won’t always feel your best, you can prepare yourself to stay accountable, even on the tough days. It's not about relying solely on willpower; it's about cultivating consistency and resilience.
“Consistency is the quiet force that turns small steps into lasting success. It’s not about the speed of your progress, but the persistence in your journey.”
I have a client who beautifully captured this idea with her personal mantra: "It’s not the willpower, it’s the staying power."
This phrase is her guiding principle through this health coaching journey, helping her to remain committed to her goals even when motivation is low or she is having some old symptoms return . She understands that perseverance, rather than perfection, is the key to her success. This has been her answer to those around her questioning her “hard efforts”.
3. Focusing on What’s Working: Positive Reframing and Strength Identification
Our brains are wired to focus on the negative—a survival mechanism from our evolutionary past. However, this tendency can be counterproductive when we’re trying to build new habits or change our behavior. This is where neural plasticity, the brain’s ability to adapt and rewire itself, comes into play.
By consistently reframing your thoughts to focus on what’s working, you create new neural pathways that support positive change.
For example, instead of dwelling on how hard it is to stick to a new eating plan, focus on the fact that you’ve successfully implemented healthy meals several times this week.
The Rule of Thirds encourages us to expect the difficult moments but also to celebrate the successes—no matter how small.
Neural plasticity reminds us that learning new skills and behaviors takes time and effort, but the outcome is far greater in the end. It’s a reminder that even when things feel difficult, your brain is adapting and growing, setting the stage for long-term success.
4. Inspiring and Co-Creating Healthy Behaviors and Outcomes
As your health coach, this journey is not just about feeling motivated; it’s about co-creating a vision for your health that excites and sustains you. Together, we set realistic expectations and build a plan that accommodates the natural ebbs and flows of your journey.
This approach isn’t about perfection—it’s about growth and perseverance.
For the past two decades, I’ve often used the onion analogy in my practice. Just as it takes time to peel back each layer of an onion to reach the core, it can take time to uncover the layers of habits, beliefs, and experiences that have taken you off your original path.
As you peel away each layer, you gradually get closer to your true center, rediscovering your authentic self and regaining the clarity needed to move forward on your wellness journey.
Embrace the Process
The Rule of Thirds offers a realistic, compassionate framework for navigating the ups and downs of any health journey. By understanding that struggle is a natural part of the process, you can approach your goals with greater resilience and grace.
As your coach, I’m here to support you in becoming your own authority, taking responsibility for your health, focusing on your strengths, and having clarity even on the toughest days.
Remember, it’s not about willpower; it’s about staying power.
And through this lens, you can achieve lasting wellness that goes beyond fleeting motivation—it becomes a part of who you are.
If you’re interested in working with me on your health coaching journey, grab my Roadmap to Optimal Health booklet and book a discovery call! Let’s see what transformations we can make together!