Monday, January 9, 2017

Smart Planning will lead you to your fitness goals

Getting results in your fitness program (or with anything for that matter) does not just happen. The individuals who are dedicated to a lifestyle change will reap the long-term benefits. It’s not just about the workouts and eating healthy. As these two components are needed to achieve the goal, creating a smart overall plan and lifestyle will set you up to be successful. Take the time to go through the steps discussed below to improve the efficiency of your day-to-day life.

  • Get out your calendar: In this calendar, write in all of your appointments, family gatherings, social events, workouts and work related activities. Don’t forget your workouts! If it’s important to you and if you are looking for a result, you must schedule them in your week. Schedule all of your priorities (fitness should be one). Stick to your schedule every week. On Sunday night, look at the week ahead and repeat the process of scheduling in your priorities. Make this a habit! 

  • Schedule rest and recovery days: Life consumes us. We are constantly on the go and without attention to rest and recovery, we end up burnt out, injured and/or lacking motivation. So, as you schedule your workouts and other important activities, schedule in at least one complete day off where you can allow the body (and mind) to recoup and regenerate. This sets you up to have more energy to push the rest of the week. 

  • Train with a plan: Some people perform workouts. Some people follow a training system. Performing random workouts will build general fitness and give you more energy. But following a training system will lead you to a specific goal and your training will be progressive and more efficient. You will get better results by following a training system. Find a training program that supports your goal. Then simply be consistent and make it happen! 

  • Sunday night food preparation. Eating healthy takes planning. Without planning you end up making poor choices. Every Sunday, head to the grocery store to pick up healthy foods for the week. Also, take the time to cook up some food in bulk. Examples: chicken breasts, hardboiled eggs, chop up your vegetables, steam up brown rice, etc. This will save time during the week and give you a better chance at following through on your healthy plan. 

  • Time management: This is a component that tends to be forgotten about. Time is valuable and if you spend time wasting it but complain about not having any, you need to change around your strategies. How do you spend your time during the week? TV? Reading? Working out? Sleep? Social events? Work? For 1-week log how you spend your time. Clean up areas where you might be wasting time so you can add more time for the important things in your life.

  • Limit non-important activities: Once you are aware of your time managing, you need to limit the non-important activities. These are the things that will redirect your efforts of achieving your goals. Ask yourself a simple question, “Is what I am doing getting me closer or farther away from my goals?” If you set your mind to achieve a specific goal, do not let non-important activities derail your journey. 

If you need individual guidance, consider joining my personal coaching program where I will help you build your ideal lifestyle.  Email me at  

Peace, Justin 


1 comment:

Frederik Jusef said...

It looks great. Thanks for your blog and keep posting more informative Life Goals content!!

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