Every plan starts out with a reason WHY you're making a change. The reason WHY you're creating a plan. So what's your reason?
Why are you starting this new journey and what's your WHY that's going to help you stick with it? What's the WHY that is going to push you when you want to quit?
Write it down!
How do you implement a plan without a level of measurement?
Write down goals according to the following three tiers:
For example (4) : By June 30th, I will have enough energy to run around with my kids in the back yard at the end of a long work day.
For example (3) : By June 30th, I will be able to fit into my size 3 jeans by sticking with my meal plan and workout program for 30 days.
For example (2) : By June 30th, I will be able to do 10 push-ups by sticking with my workout plan for 30 days.
For example (1) : By June 30th, I will have a more positive attitude and greater self talk through my workouts by staying focused throughout my workouts and not allowing my mind to quit.
You can't go into this blind. You shouldn't just sign up with a gym membership and plan to go each day. You need to know what you're going to be doing each day for an entire 30 days.
This will help you progress.
This will help you stay on track.
This will help you get the results you're looking for.
Create a kick ass workout calendar so that you wake up each day and it's already set in stone what exercise you will be doing.
Here's a sample of the 30-Day Calendar's I provide:
It's going to take more than just a 30 day plan. You're going to have to implement each day. To make this easier, you should to set up a time each day that is designated for a workout. Try and make this time consistent.
Typically, on Sunday's I sit down and write out my workout schedule, extra activities and social schedule for the week and fit my workout in each day where it's convenient.
Whether that be at 6:30 am before workout or 8:00 pm after work, you choose but keep it consistent.
Nutrition is KEY. This is one of the hardest parts about the entire plan. It's difficult to create an all encompassing nutrition plan that you love, includes the right amount of calories, is going to get you the results you want, and is systematic to the workouts you're doing.
Typically I go 30 days on the same plan, most people don't like eating the same things each day. For my clients, I provide them with a long list of food options from each food group and place them in meal options that they can choose from each week.
The amount of calories they eat each week is defined by their weight and weight loss goals and is measured by the number of containers they eat each day.
Here's an example plan I made for my most recent client:
Why are you making a plan?
What are your goals for the plan?
What's the actual plan?
How are you going to track the plan?
Now, how can I help you plan this!?
I've got it all set up for you if you need the framework, all you have to do is implement.