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THE 6 BABY STEPS OF FITNESS

The amount of information available on fitness is overwhelming. Google “how to get fit” and you will end up in a doom scroll trance that leads to exactly ZERO action. Ask your friends and you will get dozens of different, often conflicting, answers.

I want to help by simplifying this for you. The 6 steps below are what you need to finally take control of your health and fitness. I will give you steps 2-5 and save the first — and most important — for last:

DAY 1—

STEP 2: SET A GOAL

    • Specific and time-bound: E.g. lose 20 lbs in 3 months, run a 5k in February, gain 10 lbs of muscle by January, squat double your body weight in one year, etc

    • Set a half-way point. E.g. 10 lbs in 6 weeks.

    • Take a measurement (lbs, body fat %, 5k time, etc) and schedule (actually put it in your calendar) a re-test date.

STEP 3: SCHEDULE YOUR WORKOUTS

    • Put it in your calendar

    • Start with 3 per week

    • Just show up

    • (more on this in step #1)

DAY 2—

STEP 4: REPLACE ONE HABIT (eating or lifestyle) that is currently moving you further from your goal with one that will move you closer

  • Eating example: Eggs instead of cereal for breakfast.

  • Lifestyle example: Instead of scrolling social media or watching tv after dinner, go on a 10-15 minute walk.

  • Repeat this step every 2 weeks.

DAY 7—

STEP 5: 7-8 HRS OF SLEEP PER NIGHT

  • Plan your bedtime accordingly. Give yourself some grace as you rearrange other routines in your life to make this happen, but make it happen. The benefits for weight loss, muscle gain, recovery and overall health are myriad.

  • Buy an analog alarm clock and begin leaving your phone in another room at night.

DAY 30—

STEP 6: RE-TEST YOUR GOAL

  • Reflect on progress, adjust your plan as needed or add a new goal

  • Repeat steps 2-4. 

  • Re-test and reset every 90 days.

…(I know you skipped to this part)

DAY 1—

STEP 1: WORK WITH A COACH

    • This is where most people go wrong. You may be able to start without this step, but most won’t finish, and deep down you know it. A good coach or trainer will help you with each step above. What workouts should you do? Which eating habit should you swap out first? With what alternative? How do I know if my goal is attainable? You need someone to take the guesswork and planning out of fitness, simplify the overabundance of information, and tell you exactly what to do and how to do it to get results.

    • If you go it alone, you will get overwhelmed trying to figure out the “healthiest” foods. You will have decision paralysis every time you try to plan a workout. You will give in too easily to the temptation to skip workouts or get off track with eating. You need someone else to believe in you when you don’t. You need accountability.

    • Adherence is the number one precursor to success. Coaches make you adhere. You just show up.

Stop waiting for inspiration or motivation. Just start.

Take the thinking and planning out of it. Hire a coach (yes, that’s a link to get started at CFSH. Coaching is what we do best and we will help you walk through these baby steps).

Show up. Kick butt. Repeat. Get fit.

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Take the first step towards getting the results you want!