If you’re thinking about starting a new fitness program or nutrition challenge in the new year, I want you to be successful with it. These are the tips I wish someone had told me when I first started—tips that also apply to experienced athletes who feel stuck, plateaued, or mentally burnt out.
1. Redefine What “Success” Means
Don’t measure your success solely by performance.
If you judge yourself based on lifting a certain weight, running a certain distance, or doing what everyone else is doing, you’re setting yourself up for frustration.
A better metric? Frequency.
Did you get to the gym 3, 4, maybe even 5 times this week?
Awesome. That’s a win.
Why this works:
Consistency moves the needle.
If you’re showing up 3–5 times per week, you are improving. You’re also avoiding unnecessary pressure. The gym should be a source of stress relief—not stress creation.
2. Build Your Nutrition Habits Slowly
You can overhaul the way you eat overnight, and it might work for a little while. But in our experience, most people fall off highly restrictive plans.
Nutrition challenges with deadlines are great catalysts—they jumpstart change. But long-term success comes from small, sustainable habits.
Instead of cutting everything out, add one simple action and practice it for a week or two. Once you’ve nailed that, add the next. This creates a snowball effect.
Why this works:
Adding feels more doable than restricting. One task at a time builds confidence and long-term habits.
A Simple 3-Step Progression
Step 1: Plan your meals in advance.
Don’t worry what you’re eating yet—just plan it. A planned day (or week) drastically reduces impulsive choices like takeout or skipping meals.
Step 2: Learn how much you’re eating.
Measure your food for a short period—not forever. This “audit” helps you understand if you’re eating too much, too little, or missing certain nutrients.
Step 3: Make small macro adjustments.
If tracking everything feels overwhelming, just focus on protein for now. One macro. One goal.
3. Prioritize Form and the Right Stimulus
Form means performing movements correctly and safely. This prevents injury and trains the intended muscles.
Stimulus is how the workout should feel. We teach members to measure this using RPE—Rate of Perceived Effort.
On a scale of 1–10:
- 1 = extremely easy
- 10 = max effort, hardest ever
Most workouts aim for a 7–8, depending on the day’s program.
Why this works:
It keeps you safe, allows for progression, and teaches you to listen to your body—not your ego.
4. Don’t Skip Recovery (It’s Part of the Program)
Recovery isn’t only about resting from the gym. It’s about recovering from life—work stress, home stress, emotional stress.
Taking one or two rest days each week helps your body rebuild muscle, regulate hormones, and recharge mentally. Remember: You actually leave the gym weaker due to micro-tears in the muscle. You grow stronger when you rest, sleep, and nourish your body.
Recovery can include:
- Gentle walking, biking, or swimming
- Light stretching, mobility, or yoga
- Naps or improving your nighttime sleep routine
- Eating nutrient-dense foods
Being “on” 100% of the time isn’t healthy—or sustainable.
5. Coaching and Community Make a Difference
Training on your own works for some people—it fits their schedule and personality. But many people fall off after a month or two without accountability.
A coach provides structure, adapts workouts to your needs, supports you through challenges, and keeps you progressing. It’s powerful to have someone in your corner who truly wants you to succeed.
To get the most from coaching or classes:
- Show up on time
- Follow instructions
- Ask questions when uncertain
6. Enjoy What You Do
Fitness comes in countless forms. If you enjoy it and see progress, you’ll stick with it. Build connections with people who share your interests—community makes everything more fun. There is a place for everyone.
7. Let Go of Perfection
Perfection isn’t real—not in fitness, not in nutrition, not in life.
Your circumstances will never be “just right.” Some weeks will be messy. Some days will feel impossible.
That’s normal.
What matters is that you keep showing up for yourself. Small wins compound. Progress isn’t linear, but it’s always worth it.