1. Building a Routine
– Plan your training a week in advance and adjust it to fit your personal/work schedule. – Change up your routine every 4-6 weeks.
– Structure your routine specific to your goals.
– Write it down and place it somewhere you’ll see every day.
– Schedule workouts in your week so that you can have a set routine with little to no interruptions.
2. Getting Started
– Wake up early to get it done
– Go right after work
– Having late nights
– Using the only free moment you have in the day to go
– Believing that your health is a priority, schedule self-care time for yourself
– Make a priority in your day for YOU time.
– Do your workout with one or more friends to hold each other accountable.
3. Be Patient and Play the Long Game.
– Don’t expect change to happen quickly.
– Don’t compare your journey to someone else’s.
– Be excited to enjoy the slow process and long journey.
– It is a lifelong commitment.
4. Start With Something Easy
– Don’t jump straight into a hard workout that may take you a few months to work up to. – Always play it safe and ease into your workout; add more as you go and feel comfortable.
– Plan your training in 4–6-week blocks with a specific focus.
– Add to the workout as you get stronger.
– Start the day with a 15-minute workout. Anything is better than nothing.
5. Building Your Nutrition Plan
– Plan your meals a week in advance.
– Drink 8oz of water first thing in the morning. BEFORE COFFEE
– Add electrolytes to your day.
– More simple meals the better, such as lean meat and vegetables
– Focus on your meals.
– Don’t tell yourself you can’t have any sweets and treats, simply control how much you have.
6. During Celebrations/ Holidays & Vacations
– Don’t let holidays/celebrations be an excuse to stop your routine.
– Follow your routine as best you can.
– Adjust around any plans or busy days.
– Plan a day in advance what activity you like to do such as a quick walk, or a quick full-body workout.
– Plan your week to hit multiple muscle groups. That way if you miss a day, you have a day to make it.