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I get asked quite a bit about what people should do in the gym, how they should structure their diet, how often they can have cheat days etc. I am more than happy to help people plan out what they need to do in the gym and what to eat as far as diet. If you are just starting out then there is some basic advice you have probably read over and over. I will make a post about what to do later. Right now, I want to focus on what to do BEFORE you start dieting and exercising. Over the years I have seen people succeed and fail various parts of their fitness plan. The ones that succeed seem to have one thing in common, they plan a routine before they start. It may sound rudimentary and boring, but I believe it is the one part of a fitness plan that is not emphasized enough. I hear people say "just go and do it" all the time, but I find that works for very few people.


Before you start, this is what I want you to do.

1. Write down your goal.


2. Now write down a much smaller, easily achievable goal, this will be your first step. This will change once you achieve it.


3. Plan your meals. Whatever diet you decide to do, plan it out. It can be very specific each day, or a general idea for the week.


4. Schedule your gym or exercise time. Don't just say you are going to go, make an appointment with yourself and keep it, even if you are a little late, keep it.


5. Get a partner. We tend to keep appointments with other people, and a partner will help you push that little extra to get you results.


6. STICK WITH IT FOR 2 WEEKS! From what I have seen, this is the point when forcing it starts becoming routine. After 2 weeks people have a much easier time making the time.


7. Motivate yourself, and if you have a partner, motivate them. Talk about your goals to yourself in the mirror reaffirm that you can do it. If you have a partner talk about it with them, motivate each other.


8. Don't quit! I know this should go without saying, but once you make the commitment to yourself, keep it. Once you start you will see it was much harder to think about doing it, then just getting up and doing it.


Just saying "I need to go to the gym" or "I am going to start working out" isn't enough. In fact, from what I have seen, this is where most people start to fail, and they haven't actually done anything yet. So sit down with yourself and write down what you want to achieve and write down a plan to achieve it. Whether it is Insanity, HIT training, Cardio or just planning out your sets and reps, write down what you want to do and schedule it in your day. Do this before you start doing anything and then stick to it once you start. As you get more educated about what you want and what works for you, you can change things up. But getting started and actually plan that you will do something every day is the first step.


Even if you are just walking 15 minutes during the day window shopping at the mall, or walking the dog around the block is good. You do not have to jump into a full heavy routine that will probably make you quit anyway. You also don't have to go onto a strict diet right away either. Plan to stop drinking soda every meal or eat a salad for dinner, or any small change to reduce your caloric intake is good. Just plan it, then start it. As you get farther along modify your plan and stretch your goal a little. I promise you, once you make it part of your routine, it will be much easier to stick to. Once you plan it out, it will be much easier to make part of your routine.


What are you waiting for? Grab a pad and pencil and get started!

Fiona's picture



Is there one you recommend over another one? I have always wanted to give one a try, but I don't just want to take something that gives me diarrhea. I want one that really does what it says it will. Any suggestions?

Fiona's picture

Induced Vs. Non-induced

I had both an induced labor and a non-induced labor. Looking back at both of them, for me, while the induced labor was quicker (2 hours 20 minutes vs. 12+ hours) it was also much harder. My first contraction was at a 10+, where as there was a gradual build up in pain when I was non-induced. If I had it to do over I would not be induced again unless there was an emergency. Anyone else have an opinion on this?

bluebrotherhood's picture

The Need For Mental Heath Services

Did you know the US Penal System is the largest provider of mental health services in the country? As a police officer I routinely tell families to press charges against mentally ill family members because that is one sure way the person will get appropriate mental health services. It is disgusting and something meaningful needs to be done in this country. We spend more money on sending people to space than we do on mental health services. 

moonbeam's picture

The Best Omega-3 Ever!!

I usually hate taking Omega-3 because of the fishy repeat, but it is so healthy for you. At the health food store I discovered the most amazing Omega-3. It's called Omega Swirl from a company called Barleans. It's super high potency but without the fishy after taste. It comes in different flavors, and you only need 1 teaspoon a day! I tried the Key Lime Pie flavor....oh my God it's like taking a bite of the most delicious Key Lime, and there is NO fishy repeat! They have a bunch of other flavors, too. Look it up if you need an excellent Omega 3, you won't be sorry!

bluebrotherhood's picture

My First Journal

I recently started my first weightloss journal/food journal. It has been a very eye opening experience for me. I find that keeping a food journal has actually had a positive effect on my eating habits because I'm afraid to put certain things in my food journal so I don't eat them. Does anyone else have experiences like this?

Fiona's picture

Couples Workshopsa


My husband and I recently attended a couples workshop over a series of weekends. It was based on the book The Love Dare. You follow the faith-based program for 40 days, and you have daily tasks that you have to do for your partner. It was a real eye opener for my husband and I. I think we are the better for having done it. It is biblically based, but many of the tasks are simply "Golden Rule" kind fo things like being kind, considerate, generous, etc. I highly recomend it.


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