Are you ready to CREATE your plan! Getting fit and healthy doesn't have to be complicated if you're willing to develop a plan. One of the biggest things I have learned in my personal fitness journey is there can be CRAZY power behind having a plan. The simple act of writing out your intentions can be a driving force and that is what I want to teach you to do.
There are tons of different ways you can create your plan: apps, notebooks, planners, journals, etc. Just find the one that works the best for you, and by that I mean something you will actually use that can be seen daily OR use the template below! READY to get started?
Creating YOUR plan:
- Plan your Meals for the week
- Plan 5-6 Meals a day
- Stick with clean whole foods
- Don't over-complicate your menu, start simple
- Plan your workouts
- 30 Minutes or More
- 5-6 times per week
- Plan your daily water goal
- Half your body weight in ounces
- OR # of glasses daily to hit your ounce goal
![]() |
GRAB your PDF Calendar HERE |
Putting your plan into ACTION
More often than not the hardest part of any plan is actually showing up. Especially when it comes to working out and eating right! We have a billion excuses why not to do something, but a simple way to stay committed and turn your new routine into a no-brainer habit is to schedule them in. Research suggests it can take as little as 18 days (but an average of 66 days for most!) to form a new habit, and penciling in workouts, meals, and water ahead of time (like an important meeting or a friend’s birthday) is just one way to get your butt into gear — for the long-haul.
Your Action Plan
Ready to get to work? Check out some tips below on putting your plan into action.
- GRAB your gadget- You can always use a traditional pen and paper planner but it's also a great idea to create a Google Calendar or set a Blackberry reminder. Scheduling workouts and meals on a smart phone (or favorite device) is a great way to keep them in check anywhere you go. Need an app for that? Try one of these to-do list applications to make committing even easier. Or print out your weekly plan above and put it on your fridge.
- Use workout time wisely- When the goal is making workouts consistent, even a shorter-than-usual gym session is better than none. So if you’re short on time, go for quality, not quantity. Try circuit training or intervals to get that heart rate pumping without running against the clock.
- Break up your workouts- When life gets hectic, setting aside a solid chunk of time to work up a sweat can be tough. One solution: Try scheduling in shorter, 10-15 minute workout sessions throughout the day to get the same benefits as a single workout.
- Be accountable- Sign up for a dance class, book a training session, buy a workout program, eat clean with a buddy, or meet up with a friend for a run. It’s harder to ditch your plan when your invested and have someone waiting. Bonus: Quality time with pals will make the time go by even faster. Still missing more workouts than planned? Try GymPact, an app that charges when you bail on the gym (and lets you earn cash every time you meet your pact!), or TheCHALLENGE a 30-day group to help you make (or break) a habit.
- Be realistic- Hit the snooze button five times each morning? It’s unlikely an early AM fitness routine will last longer than a few days. The most important part of figuring out when to work out is to find a time that's convenient for you. Food is the same way. Don't complicate your plan with 5 star chef clean eating recipes you won't have time to prepare.
- Add VARIETY to your workout- Programs are great for starting a routine, but even the most exciting workouts can start feeling stale — and easier to skip after awhile. Whatever those goals or interests, try designating different days for different workouts (like a kick-butt cardio on Mondays, strength training on Wednesdays, and some time-to-unwind weekend yoga).
- Stay flexible- Even the best-laid plans can go awry. Deadlines at work, family obligations, and travel plans can all get in the way of the best planned schedule. Don’t beat yourself up about missing a workout or eating out. Instead, focus on eating well, stretching, or making whatever healthier choices are possible until you can get back into the groove and jump into the next scheduled routine ASAP.
- Have fun (seriously)- No surprise here: The more fun your meals and workouts, the more likely we’ll keep at it. Hate cycling? Don’t force yourself to sit through a spin class. BUT... Give activities and healthy food a fair shot before writing them off for good.
- Set a goal to NOT break the chain- "X" off items on your plan as you complete them and strive to COMPLETE the chain for the week. Your goal here is to have no broken links and successfully complete your plan. By doing this each week you will be planning your success!
- Don't EXPECT instant results- No matter how amazing your plan is, getting fit and healthy takes time. This plan is your road map, but you have to keep driving! Give it more than a week, give it a month or THREE months and then judge the results. Just remember you have to show up and put in the work!
Working out and eating right can be hard, it’s true. But carving out time in the calendar for some fun, effective, and totally tailor-made “you” time can Help you create an AMAZING habit that can change your life.
What are your favorite ways to stick to a workout or nutrition schedule? Tell me in the comments below!
What are your favorite ways to stick to a workout or nutrition schedule? Tell me in the comments below!
Oh my goodness! This website is so amazing. I've been looking for a website like this for months!
ReplyDeleteThank you sooooo much!
Where have you been all my life??
ReplyDeleteGreat blog. I think you might also be interested in hidden sms tracker.
ReplyDeleteI am glad i discovered this internet site. I couldn't discover any expertise in this depend previous to.additionally function a domain and if you are ever interested in performing some traveler writing for me if viable sense loose to let me recognize. im usually look for people to test out my web website. Gmod free
ReplyDeleteWhen there is a blogging site for every subject under the sun, why not one for day trading too? We have a detailed commentary on what constitutes a blog meant for day trading.Writing is an interesting art if properly crafted. The more interesting fact is that anyone can write. All you need to do is begin to write and then, your creative juices will take over.Men Formal Shoes
ReplyDeleteFor students help you just look at the Assignment help given by the assignment experts. Opting for our Assignment Help Online could be ideal for such students and they can get a complete assignment solution from us.
ReplyDeleteWelcome to the Best writers Reviews, Here you can get the best All Assignment Help reviews sites. We strongly urge you to check our entire website once and we will assure you will find this review website very useful. Our hard work will be rewarded if students like you will appreciate our effort and spread the message about this site with your class-fellows and friends.
ReplyDeleteBeing an academic writer from past 5 years providing assignment help writing services to college and university students also associated with Myassignmenthelp platform. I am dedicated in providing best online academic writing services to the college students at the affordable rates. Assignment Writers - MyAssignmentHelp
ReplyDeleteWe at Essayassignmenthelp deliver the quality essays written by experts in Australia.
ReplyDeleteAre you demanding for Assignment Help? Turn towards Myassignmenthelp and stay tension free. We have an expert team of writers that work for students demands and carry out all the task appropriately.
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteLosing sleep over unfinished essays but can't afford the assistance of costly essay writers? Wondering whether the online service providers will write my essay cheap in UK? Facing a deadline for finishing the essay? Well, your anxieties end here. We have with us a team of essay writing services for UK students who can solve all your writing issues so that you score high grades in your essay assignment. They will deliver the completed essay to you well before the deadline. With decades of experience in helping students, this team of professional essay typer best in UK.
ReplyDeleteStudents Assignment Help is the best and most trusted brand in providing write my essay NZ service around the world. Our expert writers serve the study assignment material with best quality at an economical price.
ReplyDeleteThanks so much for writing all of the excellent information, very interesting topic to learn. Thank you very much and keep sharing. tuition assignment
ReplyDeleteI found this one pretty fascinating and it should go into my collection. Very good work! I am Impressed. We appreciate that please keep going to write more content. We are the assignment helper, we provide services all over the globe. We are best in these:- services
ReplyDeleteI found this one pretty fascinating and it should go into my collection. Very good work! I am Impressed. We appreciate that please keep going to write more content. We are the assignment helper, we provide services all over the globe. We are best in these:- services
ReplyDeleteI found this one pretty fascinating and it should go into my collection. Very good work! I am Impressed. We appreciate that please keep going to write more content. We are the assignment helper, we provide services all over the globe. We are best in these:- services
ReplyDeleteArticle Assignment Help
Essay Assignment Helper
Essay writing
Essay writing service
Dissertation help
Thesis writing help
Write My Essay
Do My Essay
Hire Cheap Essay Writer
College Essay Help
I found this one pretty fascinating and it should go into my collection. Very good work! I am Impressed. We appreciate that please keep going to write more content. We are the assignment helper, we provide services all over the globe. We are best in these:- services
ReplyDeleteAssignment Help
Assignment Helper
Essay writing
Essay writing service
Dissertation help
Thesis writing help
Write My Essay
Computer Science Assignment Help
Assignment Help South Africa
Assignment Writing Service
Thanks for sharing this information. I have shared this link with others keep posting such information. to provide best in class law assignment help online at very affordable prices.
ReplyDeleteEssay writing
Essay Writer
seo writing service
Essay writing service
Essay writing help
Write My Essay
hire seo writer
hire writer
Write my essay cheap
hire article writer
ReplyDeleteMany of the people are depressed about the problems of essay writing. Well, don’t worry about that because we are providing this service at a very reasonable price.
Digital Markrting Blog
SEO Blog
Social Media Blog
Email Marketeting Blog
Online marketing Blog
I loved the article, keep updating interesting articles. I will be a regular reader I am offering assignment help to students over the globe at a low price.
ReplyDeleteAssignment help NZ
Assignment help UK
Assignment help US
Assignment help Australia
Assignment help Canada
Assignment helper
Assignment help
Homework Help
Writing Assignment Help
Help For Assignment
Write my essay help
I found this one pretty fascinating and it should go into my collection. Very good work! I am Impressed. We appreciate that please keep going to write more content. We are the assignment helper, we provide services all over the globe. We are best in these:- services
ReplyDeletedm beginners
dm beginner
digital marketing for website
digital marketing for beginner
digital marketing beginner
learn digital marketing
learn digital marketing free online
learn digital marketing free
learn seo
how to learn affiliate marketing
dm beginners
dm beginner
digital marketing for website
digital marketing for beginner
digital marketing beginner
learn digital marketing
learn digital marketing free online
learn digital marketing free
learn seo
how to learn affiliate marketing
ReplyDeleteThanks for sharing this information. I have shared this link with others keep posting such information. to provide best in class law assignment help online at very affordable prices.
Digital Marketing Agency
digital marketing company in Kurukshetra
PPC Company
Digital Marketing Services
learn digital marketing
Internet Marketing Company
Online Marketing Agency
best digital marketing agency
Digital Marketing Company In India
digital marketing company
social media marketing agency
seo agency in india
search engine optimization company in india
ReplyDeleteMany of the people are depressed about the problems of essay writing. Well, don’t worry about that because we are providing this service at a very reasonable price.
Programming Assignment Help
Java Assignment Help
Java Assignment Help
Java Assignment Help Online
Java Homework Help
Java Homework Help
Do My Java Assignment
Java Programming Assignment Help
Java Coding Help
Help with JavaScript
Help with Python Homework
Python Assignment Help
Do my python homework
Do My Java Homework
Java Programming Help
Java Project help
Java Programming Help
DBMS Assignment Help
I loved the article, keep updating interesting articles. I will be a regular reader I am offering assignment help to students over the globe at a low price.
ReplyDeleteStatistics Homework Help
statistics help
statistics homework
statistics homework helper
SPSS Help
SPSS Tutors
SPSS Homework Help
matlab homework help
matlab assignment help
help with matlab
stata homework help
probability assignment
probability assignment help
R Programming homework help
Bio Statistics Assignment Help
Do more workout to get fit. Never give up for anything or anybody. go to this website.
ReplyDeleteWow! Such an amazing and helpful post this is. I really really love it. It's so good and so awesome. I am just amazed. I hope that you continue to do your work like this in the future also... tuition assignments
ReplyDeleteIt’s been a few years that Adam Hebrew has been providing assignment help to all students in the UK. Her flair for writing and in-depth knowledge make her an adept assignment writer. Students need her assistance, should call her through MyAssignmenthelp.co.uk. you can get free sample papers on all references like Harvard, citations, MLA, Oxford etc...
ReplyDeleteI've really like your blog and inspire me in many ways. If you need any assistance regarding assignment making, then you are at right place. Its high time to beat your competitors and score high grades in our guidance. We will provide you supreme quality service of do my assignment for me free at cheapest price.
ReplyDeleteWow! Such an amazing and helpful post this is. I really really love it. It's so good and so awesome. I am just amazed. I hope that you continue to do your work like this in the future also... Chicago style referencing
ReplyDeleteStudents Assignment Help is the homework specialist co-op organization which causes understudies to acquire thesis writers. We have a group of gifted task journalists from best schools and colleges all around the globe.
ReplyDeleteupdate information regularly is always good whereby your website quality will improve slowly-slowly and simultaneously your reader trust will improve or will be maintain. So keep more publish such useful guide also check here about best way to remove sockshare adware from windows pc now.
ReplyDeleteFor various types of virus removal guide visit : https://www.pinterest.com/howtoremoveit_htri/
Assignmenthelp.us provides the best Programming Help services at reasonable price. Hire our experts at great programming assignment writing services.
ReplyDeleteYou should give enough thought to writing the introduction and making it effective on persuasive essay on failing exams. Begin the introduction with a hook to grab the attention of your readers.
ReplyDeleteBeing an academic writer from past 5 years providing assignment help to college and university students also associated with Myassignmenthelp platform. I am dedicated in providing best online academic writing services to the college students at the affordable rates.
ReplyDeleteHey, your post is very informative. At AbAssignmentHelp, we are the assignment help provider. If you have any issues related to making an assignment then you can discuss with us, and we will provide you the best writing services at a budget price.
ReplyDeleteMy Assignment Services is no. 1 when it comes up to providing Assignment Help Australia.
ReplyDeleteWe have a team of expert writers who are qualified in every level of econometrics, from basic to advanced econometrics. Some of these tutors are still working in this field, so they are well aware of the latest trends and are able to describe them well. Each assignment that we deliver, undergoes proper editing & proofreading and plagiarism check, so that there are no errors. My Assignment Services will always be there standing tall 24x7. We provide help for a wide range of assignments and styles like, dissertation, report writing, essays, case study, etc. My Assignment Services is ready for Australian students rely on our Assignment Help Kuwait services due to our amazing features like, plagiarism free content, after sales service, error free papers, etc. You don’t have to involve much, as we want you to relax and let our experts do the work for you. My Assignment Services has been serving students from past 11 years now and we have gained good name among students due to our excellent quality of work. My Assignment Services not only help with healthcare, but also other subjects like higher business management, economics, finance, computer science, biology, etc. If you also have any unfinished management assignments, then we are here to provide you the best management assignment help. Our quality is unbeatable and we provide plagiarism free content. No need to worry now, as you can avail our Chemical Engineering Assignment Help services with amazing discounts and cashbacks. There is no need to panik, as we are here to help. So, order now.
gmp certification in delhi
ReplyDeletehalal certification in delhi
ce certification in delhi
iso 14001 certification in delhi
iso 22000 certification in delhi
iso 27001 certification in delhi
iso certification services in delhi
website designing services
seo serivces in delhi
Bali Honeymoon Packages From Delhi
ReplyDeleteBali Honeymoon Packages From Chennai
Hong Kong Packages From Delhi
Europe Packages from Delhi
Bali Honeymoon Packages From Bangalore
Bali Honeymoon Packages From Mumbai
Maldives Honeymoon Packages From Bangalore
travel company in Delhi
we have provide the best fridge repair service.
ReplyDeletefridge repair in faridabad
Videocon Fridge Repair in Faridabad
Whirlpool Fridge Repair in Faridabad
Hitachi Fridge Repair In Faridabad
Washing Machine Repair in Noida
godrej washing machine repair in noida
whirlpool Washing Machine Repair in Noida
IFB washing Machine Repair in Noida
LG Washing Machine Repair in Noida
we have provide the best ppc service.
ReplyDeleteppc company in gurgaon
website designing company in Gurgaon
PPC company in Noida
seo company in gurgaon
PPC company in Mumbai
PPC company in Chandigarh
Rice Bags Manufacturers
ReplyDeletePouch Manufacturers
wall putty bag manufacturers
Lyrics with music
Nursing Students always find out the best research paper writing services in usa since its very difficult because they require extensive research and most students lack the appropriate skills of researching. Students also seek help of top custom essay services.
ReplyDeleteBeing an academic writer from past 5 years providing assignment help to college and university students also associated with Myassignmenthelp platform. I am dedicated in providing best online academic writing services to the college students at the affordable rates.
ReplyDeleteSuch a nice blog post on this topic. We have a team of excellent dissertation writer who is Ph.D. certified and have years of experience in providing high-quality dissertation Help. The team of our skilled writers has satisfied several students in UK. Our mission is to de-stress the students suffering from excessive academic writing pressure by offering them original content written from scratch.
ReplyDeleteAmazing post! Nice work. If you are looking for love tarot reading, download Tarot Life. It is a wonderful app for love and relationship.
ReplyDeleteWhenever you create a good plan with help of dissertation writing services, you can easily make things good for your dissertation and complete it on time.
ReplyDeleteChoose the top internet providers in Texas and get the best internet plans and bundles.!!
ReplyDeleteHP printers, copiers and fax machines are incorporated under a single machine and it is shortly known as HP All in One printer (123.hp.com). There are so many models out there, hp envy 4527 printer setup | 123.hp.com/setup 6978 | hp envy 7640 driver setup, from which you have to choose the best HP All in One Printer which satisfies all the requirements.
ReplyDelete123.hp.com/setup | 123 hp com setup
If you enjoy cloud dimension, then you can opt for sub-ohm coils. This is because they have a tendency to increase the amount of air flow thus achieving a bigger cloud.
ReplyDeleteworldvaping
Handling Custom College Essay Writing Help is not easy since one has to hire a Highly Qualified College Essay Writer who delivers the ideal for Legitimate Custom College Essay Writing Services.
ReplyDelete