In the last step, you identified the things that usually get in the way when you try to stay consistent.
Now we’re going to use that information to choose a starting plan – not your “forever” one.
In the video below, I walk you through how to pick:
- One workout focus
- And an optional nutrition focus
That’s it. Two things, max.
Here’s the key idea I want you to keep in mind as you make this decision:
We’re building consistency first.
We can always level up later if things feel too easy.
How to choose (quick recap)
Workouts
- Look at your schedule and decide how many short workouts per week are realistic
- Write: “I will work out ___ times per week”
Nutrition (optional)
- Pick one focus.
- Aim for 5 times per week, not every day
- Write: “I will focus on ___ 5x per week”
Five times per week gives you flexibility and momentum.
If you’re wondering “what exactly should I pick?”
Here are the most common starting points we recommend:
For workouts
- No equipment -> Stop Starting Over Workout (bodyweight)
- Dumbbells -> Beginner Dumbbell Workout
- Gym / more experience -> Strength Training Templates
For nutrition
- Include protein with meals
- Include fruits or veggies with meals
- Or do a short food log to get a baseline (written, photos, app, etc.)
You don’t need the “best” option – just the one you’re most likely to stick with.
Your action step
Fill out Section 2: Core Practices on the worksheet.
Pick your workout focus. Optionally, pick one nutrition habit. Write them down.
From here, your job is to do the thing. Each time you complete a workout or your nutrition focus, fill in one section of the tracking ring.
Later, we’ll talk about how to handle the days when things don’t go according to plan – and how to adjust once this starts feeling easier.
– Matt
