“I accidentally got in shape”

This is something I’ve never heard anyone say: “I accidentally got in shape.”

Improving your health, body composition, and overall fitness doesn’t just happen by accident. Just like no one accidentally becomes wealthy. It doesn’t just happen, and unfortunately, no one is going to do it for you. We have to be intentional.

It can seem daunting to think about all the things you could be doing. But the way we help our clients is by working backwards from the finish line. We figure out what you’re able to handle—and how much of it. That way, it’s not this “all or nothing” approach.

If you want to lose body fat around the midsection, we look at what you’re eating and how much. If you want to build muscle, we look at your food and how much weightlifting you’re doing.

Here are some simple tasks we encourage all new members to start with. I’ll give you 3 simple ones. If you can do these first 3 consistently, then add the next 3. And if you really want to be proactive and take full control, I’ll share even more tips below.

First 3:

1. Eat more protein throughout the day.
   If you’re having the traditional 3 meals per day, you should be getting protein at each meal. As a bonus, add a protein shake to help you reach the amount you should be consuming.
2. Be active 4 to 5 times per week.
   Go for a long walk. Go for a run. Do some squats and push-ups. Even better—lift weights. Weightlifting promotes muscle growth, strengthens your bones, and helps burn fat.
3. Sleep more.
   Sleep is the ultimate performance-enhancing drug. Ideally, you’re getting 7+ hours of quality sleep. That’s when we build muscle, recharge our batteries, and recover from the day.

Do these 3 things consistently—every day.

Next 3:

Once you’re doing well with the basics, you’re ready to move up. These next 3 will really spark change in your health, body composition, and overall fitness:

1. Start a food journal.
   There are many ways to track what you eat, and there are real benefits to doing it periodically throughout the year. Measuring and weighing your food shows you exactly how much you’re consuming so you can make adjustments based on your activity and goals.
2. Lift weights.
   Don’t be scared of lifting heavier weights. If your goal is to feel strong and look toned, you’ll need to go beyond 10 lb dumbbells. Learn to squat, press, deadlift, and pull heavy weights. How heavy? Enough to make you a little uncomfortable. Don’t know how to lift? Get a coach.
3. Practice mindfulness and discipline.
   Be aware of what you’re doing and why. Maybe that means saying no to certain foods or skipping a nightly drink—because you have a goal in mind. That doesn’t mean you’re saying no to all of life’s pleasures. I can say no to junk food, but I also know I can still enjoy it if I stick to my plan 80% of the time.

Ready to take full control?

Plan ahead.

• Thursday: Look at what next week will look like. When are your appointments? When do you work? What social events are coming up?
• From there: Fill in your workouts, bedtime, meals, and even when you’ll plan for the following week.
• Friday: Make your grocery list.
• Saturday: Go shopping, do a little meal prep, and maybe wash your gym clothes.
• Sunday: Meal prep and get yourself ready to kick butt on Monday.

When you plan ahead, you’re setting yourself up to win instead of leaving your results up to chance.

If you want to talk more about this or need some help getting started, schedule a free consultation to come chat with us.