Step-by-Step Plan to Get Back on Track with Your Fitness Goals

Statistically speaking, MOST people have already abandoned or missed out on a lot of the resolutions they’ve set for 2019. Seriously.

According to a poll from 2018, 77% of Americans broke their resolution by the end of January.

As somebody who has fallen off the wagon many a time in the past, but managed to stay ON the wagon this time...

Here’s my step-by-step guide for you to get back on track.

STEP 1: THROW OUT MOTIVATION & WILLPOWER.

Don’t rely on willpower - Most of us are trying to use willpower to motivate us to drive a behavior. This doesn’t work because it dies down; willpower is finite. You need clarity (see Take Action below). Success is about habits, not motivation.

STEP 2: IDENTIFY YOUR "WHY"
Take a moment right now to think of something that makes your really happy. Did you smile? If not, keep thinking. Ok, good. Now THAT will be your reason to get up early and get a workout in (or whatever your goal is). That thing, whether it’s a person, an experience or an actual thing, that at its very core, brings joy to your life. It's tied it to an emotion (happiness) which will help you push past the discomfort and the little voice that's telling you to "do it next time".

STEP 3: TAKE ACTION NOW
Don't wait for the "perfect" time to start. It doesn't exist. If you wait for the perfect time to do anything, you'll end up doing nothing

Write down WHEN and WHERE you will perform the habit (be specific) and when you will restart - the sooner the better.

Specifics matter — Write down your workouts. Write down what you eat. Treat it like a science experiment, and you’re collecting data! Plan ahead. Be PRO-active (“I will do Strength Training Workout A at 4pm and tonight I’ll have roasted chicken and bacon wrapped asparagus) instead of RE-active (“What should I do for exercise right now?” and “Ah, what’s for dinner? Oooh, Burger King!”)

The problem isn’t lack of information or knowledge...because we know what we have to do. We just need to do it. Consistently.

STEP 4: START STUPIDLY SMALL
Whatever your original goal was, cut it in half (it should take less than 2 minutes). It should be so simple you tell yourself “I have to do this, it’s too easy not to.” I'm talking one push-up, one minute of squats, just go to the gym and lift one weight. That's it. Success. Go home. You're done! 

STEP 5: FORGET THE DESTINATION

Enjoy the journey because here's the big secret...there really isn't a destination. You will always be looking to improve. Just be consistent and learn to enjoy the journey. Repeat after me “never miss twice".

BE CONSISTENT.

STEP 6: HIRE A PROFESSIONAL

There are two types of coaches worth the investment:

  • An in-person trainer if you are looking to supercharge your form on specific exercises like olympic lifts, squats, deadlifts, etc. An in-person trainer can be good for people that need the accountability of somebody they’ve paid to meet them in the gym.

  • An online coach that represents mobile, worldwide accountability. A coach will change your life. It means no more guessing .You'll know EXACTLY what to do, every day. Knowing that you have a workout and nutrition strategy to follow each day is game changing.

Or, you could find an accountability partner. Someone that you will meet at the gym or call in in the morning to make sure you're sticking to your new habit.

If you want to dig more into developing habits that actually stick, I recommend checking out James Clear's book Atomic Habits.