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Identify Realistic Goals – Lesson 3: The Brick House Method for Fat Loss Goals

ByBrianna

REALITY CHECK FIRST…

If you’ve ever set a goal like:

  • “Lose 20 pounds by summer”
  • “Work out 5x a week no matter what”
  • “Cut sugar, carbs, and snacking completely”

…and then flamed out 6 days later, this one’s for you.

Because what most women call “goals” are actually just fantasies with shame attached.

They sound motivating… until you can’t stick to them.
Then you start doubting yourself again. Cue the guilt spiral.

Let’s change that — starting now.

ENTER: THE BRICK HOUSE METHOD

Let me tell you a story real quick.

One version of you is out here trying to build a house of straw (we’re the big bad wolf over here okay) — fast, flashy, and easy to knock down.
That’s the version that:

  • Jumps into another intense challenge
  • Writes a 21-day “perfect plan”
  • Measures success only by pounds on the scale

Now imagine building a house out of bricks.
Slow, steady, layered, solid.

Each brick is a habit you can actually do on your worst week.
Each one stacks on the next. And over time, it becomes unshakable.

That’s the kind of foundation we’re building here.

OUTCOME GOALS VS. PROCESS GOALS

Let’s break it down:

  • Outcome Goal = “Lose 15 lbs”
  • Process Goal = “Prep protein 2x a week” or “Walk 3x a week”

Here’s why outcome-only goals are a trap:

  • You can’t control them
  • You base your self-worth on results
  • You feel like a failure if progress slows

But with process goals?
You build momentum. You get quick wins. You become the kind of person who follows through.

Outcome goals give you direction.
Process goals give you traction.

EXERCISE: GOAL BREAKDOWN

Let’s say your outcome goal is “Lose 15 lbs.”

Now let’s break that into process goals like:

✅ Eat 20–30g of protein at each meal
✅ Meal plan every Sunday for 10 minutes
✅ Stop skipping breakfast
✅ Move your body 3x a week in a way you don’t hate
✅ Drink water before coffee

Notice how none of those require perfection.
They just need consistency.

SMART(ER) GOALS CHECKLIST

Use this checklist to run every goal through the real life filter:

Specific — Do you know exactly what you’re doing?
Measurable — Can you track it?
Achievable — Can you do it on your busiest week?
Realistic — Does it match your season of life?
Timely — Can you define when/where/how often?

Now add the Mama Made Simple twist:

Energizing — Does it make you feel empowered, not punished?
Repetitive — Can this become a routine, not a one-time thing?

TOOL: SMART Goals Builder Worksheet

Let’s create 3 goals that match your season and your new identity.

Use the worksheet in the Get Your Fit Sh*it Together Journal to fill in:

  1. What I want to feel: (Ex: confident, strong, energized)
  2. What habit supports that feeling:
  3. How often I’ll do it:
  4. How I’ll track it:
  5. What I’ll do when life gets messy:

Because messy weeks are part of the plan. Not the end of it.

REAL LIFE EXAMPLES

Here’s how I shifted my goals:

❌ “Lose 10 pounds by Vacation”
✅ “Move my body 4x/week — even if it’s just 10 minutes”

❌ “Stop eating dessert every night”
✅ “Pause for 5 mins before I snack after bedtime and ask if I’m actually hungry”

❌ “No eating out at all this month”
✅ “Pick the best choice on the menu + move on without guilt”

Small shifts = sustainable change.

WRAP-UP: PROGRESS BUILT BRICK BY BRICK

You don’t need to go harder.
You need to go simpler — and more consistently.

Let go of the fantasy plan that only works when everything’s perfect.
Let go of measuring success by weight loss alone.
Let go of being “all in” or “totally off.”

You are a woman who builds her foundation slowly.
With intention. With grace. With strategy.

And that, my friend, is how real results stick.

NEXT: PLAN FOR CHAOS (BECAUSE LIFE ISN’T LINEAR)

Now that your goals are process-based, we’re going to make them life-proof.

What happens when you’re traveling?
Sick kids? PMS cravings? Stress eating?

In the next lesson, I’ll show you how to create backup plans that keep you moving forward without falling apart.

Click here to go to the next lesson

MIND Method™ Course: Table of Contents

  1. Lesson 1: Why Mindset Is 90% of Fat Loss
  2. Lesson 2: The GPS Analogy & Thought Loops
  3. Lesson 3: Identity Shifts That Stick
  4. Lesson 4: Life-Proof Goal Setting + Weekend Reset
  5. Lesson 5: Build Balanced Meals Without Tracking
  6. Lesson 6: Cravings, Emotions & The Blood Sugar Fix
  7. Lesson 7: Make Healthy Habits Automatic
  8. Lesson 8: F*ck Perfect & Maintain Your Results

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