Starting a new fitness journey can run you over with overwhelming pressure to make drastic changes right away. If you’re someone who’s finding it hard to get started, know that you’re not alone. Some people get a surge of motivation and go all-in with their Whole30, elimination of drinking, and intense workout plan, and others need to take their time. And believe it or not, most of the time, taking your time is more beneficial for maintenance in the long run.
So take a deep breath. Set small goals and simple to-do lists that lead to a bigger focus for your life as a whole. Let the changes be gradual — not too big, and not too small. There is absolutely no rush when it comes to self-improvement, only consistent dedication, over time.
So instead of hitting it super hard only to burn out a month down the road, I’ve got a few thoughts on how to step into your fitness plan, in a way that sets you up for success, long-term. Whether you’re already in your groove and crushing your goals or just putting pen to paper, apply these 5 tips to help ease you in towards being a healthier you, every single day.
1. Start small
Choose one or two small changes at a time to help set yourself up for success like drinking a full glass of water every morning before anything else, choosing one movement you enjoy and doing that for at least 20 minutes a few times a week, getting 6-8 hours of sleep every night, drinking one less serving of alcohol per week, ensuring you get protein in at every single meal, cooking one more dinner at home and bringing leftovers for lunch. Reminder: choose one or two at a time only.
2. Keep it simple / Never underestimate the basics
Choose basic workouts focusing on basic movements like mastering a squat, hinge, push, and pull or hire a trainer to help you create a program designed for your body; eat healthy-ish 85% of the time; visually balance your plate for nutrition vs counting macros and calories; choose simple and achievable habits that you can maintain and build upon over time. Again, one or two at a time only. Make one a habit and then add on.
3. Plan for things to go wrong
Remind yourself that you are human and you are fallible and you do not have to do everything perfectly. Think gradual and continuous improvement through the normal, busy, messy, chaotic, and complicated ‘real life’ that happens to us all.
4. Commit to doing the best you can in each situation
No healthy options at your work lunch? — attempt to balance as best you can with a protein, fat, carb, and veg. No time for your workout because your meeting ran late? — take 10 minutes to just move your body, stretch, etc and plan to get up early the next day and tackle your workout first thing.
5. Be consistent, check-in, and just show up
Remember, this is purely for you and your life. And remind yourself it’s okay to be exactly where you’re at right now, in this very moment. Take it one day and one step at a time.
Bonus tip: just breath
Everything is going to be just fine.