3 Key Traits for Success

Athletic success isn’t a matter of luck; it’s a product of strategic planning and focused effort. The most successful athletes share three essential traits that set them apart from the rest. Whether you're striving to make Team USA, recover from an injury, or simply gain more energy to keep up with your kids, this simple framework can help you achieve your goals.

By defining your goals clearly, maintaining open communication with your support team, and pursuing those goals with patience and consistency, you can lay the groundwork for long-term success in any endeavor.

3 Essential Keys to Success

1. clearly defined goals

⚡ Successful athletes know exactly what they’re working toward.

They don’t approach their training or nutrition with vague intentions; they set specific, measurable goals.

Whether it's hitting a PR, achieving a certain body composition, or getting back to full strength after an injury, having a clearly defined target helps guide every decision they make.

What This Looks Like:

• Setting a clear performance goal, like "I want to squat 300 lbs by the end of the year," rather than a vague one like "I want to get stronger."

• Creating milestones along the way to track progress and keep motivated.

• Knowing your why. When your goals are tied to something meaningful, it's easier to stay committed.

2. Open and Effective Communication

⚡ Athletes who thrive don't go at it alone.

They communicate openly and effectively with the people who support them—coaches, physical therapists, nutritionists, teammates, and even their family.

Regular communication is essential to stay on track, make adjustments when needed, and receive feedback that improves performance.

What This Looks Like:

• Regular check-ins with your coach or support team to discuss progress, setbacks, and any adjustments needed.

• Sharing concerns early on, whether it’s about your training program, recovery, or nutrition, to avoid falling off track.

• Being transparent about life circumstances, stress, or other factors that might impact performance, so your support system can help you navigate challenges effectively.

3. A Long-Game Perspective

Perhaps the most important trait is their patience and commitment to the process.

Successful athletes aren’t distracted by the latest social media trends, flashy workouts, or quick-fix promises.

⚡ They stick to their program, trust the process, and understand that true results take time. They avoid hopping from one trend to another and remain focused on their long-term vision.

What This Looks Like:

• Following a well-structured training program consistently instead of switching things up every few weeks.

• Ignoring the temptation to try the latest fad diet or exercise and sticking to what you know works for your body and goals.

• Accepting that progress may not always be linear but trusting that consistency over time will lead to results.

Applying This Framework to Any Goal

What’s so powerful about this framework is that it applies to everyone, regardless of their specific goals. Whether you want to make Team USA, recover from a challenging injury, or just have more energy to keep up with your kids, defining your goals clearly, communicating with your support team, and pursuing those goals with consistency and patience will get you there.

The athletes with the most success aren’t the ones who always have the perfect circumstances—they’re the ones who stay focused, communicate openly, and commit to their goals for the long haul.

Define your goals clearly, get the right support system in place and approach your goals with consistency and patience.

hi, I’m katie!

As a lifelong athlete myself, I know the difference nutrition makes in athletic performance. After transitioning from collegiate softball to competitive Crossfit, I dove into macro-based nutrition habits and now help other athletes do the same!

Having working with nationally and internationally recognized athletes, I now help competitive and lifestyle athletes learn to fuel for their unique needs.

I would love to connect with you and hear about your specific goals.