Making Sprints Work: Focus and Trade-offs

Jonathan Goodman is one of the most influential thought leaders and entrepreneurs in the fitness industry. After years of building businesses and platforms, Jonathan has now made writing books his primary focus.

In this episode, Jonathan joins Andrew Coates to unpack the ideas behind his new book, Unhinged Habits, and to challenge some of the most sacred advice in personal development — especially the overemphasis on consistency and incremental progress.

Instead, Jonathan makes the case for seasons of unhinged intensity, intentional rest, and creating contrast in your life — while also explaining where consistency still matters and why most people misunderstand how high performers actually operate.

THIS EPISODE COVERS:

What is wrong with the classic advice of consistency and incremental improvement

The value of thinking in seasons of intensity and seasons of rest

How to make seasons of unhinged intensity actually work

Why contrast matters for growth, creativity, and motivation

Why you cannot meaningfully transform more than one major area at a time

How to put other priorities into maintenance while focusing on transformation

The value of shortening the delay of gratification

Where consistency truly matters

The disconnect between what many authors preach and how they actually live

And much more

Jonathan’s book Unhinged Habits is available now, everywhere you can buy books.

Instagram: @itscoachgoodman

CHAPTERS

01:41 The Concept of Seasonality and Consistency

12:32 The Importance of Iteration and Quick Learning

16:34 The Role of Contrast and Novelty in Life

23:37 Balancing Intensity and Consistency

29:53 The Myth of 1 Percent Better Every Day

30:41 Building a New System for Growth

31:27 The Concept of New Baselines

31:55 A Thought Experiment on Wealth Inequality

33:22 Seasonality-Focused Intensity

34:07 RP Strength and the RP Hypertrophy App

35:30 Consistency vs Intensity

37:11 Writing, Creativity, and Intense Sprints

46:23 The Tiny Backpack Rule

47:11 Rebuilding the Calendar

48:00 Fitness-First Thinking

52:43 The Ideal Calendar

55:34 Conclusion and Call to Action

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