In this post, I’m helping you create an exercise and nutrition plan that you’ll be able to stick to in 2022. I know every year we set goals, and often one of those goals is to set an exercise and nutrition plan. This is often one of the hardest things to stick to at the end of the day. This year, let’s change that! With my help, you’ll walk away with a pre-created exercise and nutrition plan to LOVE in 2022.
As the New Year approaches, we know that fitness-related resolutions will be at the top of the list. But, in 2022 I want things to be different. So, let me ask you this:
How many times have you begun an exercise program, only to have it crash and burn a few weeks or months later? Let me guess, you jumped in with two feet and were incredibly motivated at first. Then little by little that motivation died down until you eventually abandoned your plans.
I see & hear about this from a lot of women I talk to. But no worries, I’ve got 6 tips for you to help you create an exercise plan that will stick this time!!
How to create an exercise and nutrition plan for the New Year
Tip #1: Be realistic
Ok, so you’re all excited to begin your exercise plan and want to take advantage of that motivation and go ALL IN. That’s a problem. Here’s why; often when people are all in they go a little TOO all in and overdo things. They may work out too much, too intensely, or may set unrealistic goals for time commitment, muscle gain or fat loss. What that leads to, plain and simple, is burnout.
Let’s say you’re overcommitting, you’re putting too much on your plate, which makes it easy to just give it all up because you cannot keep up. Not only that, but you also increase your chance for an injury which will of course set you back a ton (and who knows if your motivation to work out will even stick around past the point of your injury healing!)
Or let’s say your goals are unrealistic. You set a goal to lose 40 pounds in just one month. Well, that’s not going to happen without some crazy unhealthy methods (and even then is unlikely to happen). And when it doesn’t work out and you fall short of your crazy goal, you’re going to start questioning your workout methods, when really, the issue was your unrealistic expectations.
Tip #2: Schedule
Let’s address the opposite end of the spectrum now. The person who goes in with good intentions yet only half-heartedly. They skip a day here and there, thinking it is not a huge deal. Yet skipping one workout a week might turn into skipping two, and then three… and then never showing up again until next year!
How can you make this less likely to happen? Have a schedule! Set specific times for your workouts as you would for a business meeting or a doctor’s appointment. This is an appointment you have with your health and wellbeing, and it should be treated accordingly. Also, having set days as rest days is its own form of motivation as well. Knowing you put in the work to earn that day of rest helps immensely.
Tip #3: Ask for help
You don’t have to go this alone!
Whether that comes in the form of your significant other joining in on healthy eating with you and watching the kids while you go for your workout at the gym, or your best friend joining you for a morning run or bike ride, it helps so much to have a person (or people!) in your life who is there for you and encourages you.
Plus, ask for help from someone who has gone before you… this is incredibly important! I don’t need to sit here and tell you how confusing all the information about fat loss, and the different types of diets out there are… I mean should you fast or should you eat breakfast? Articles online will leave your head spinning and not really knowing what you should and shouldn’t be doing.
Not to mention that if you already have a crazy busy schedule, ask yourself if you really have the time or bandwidth to do all the research, come up with a plan, and hope that it works… and, then if it doesn’t… you might have just wasted 6 months of your life without making much progress! This sounds super frustrating, doesn’t it?
Tip #4: Surround yourself with like-minded people
If you want to succeed, it helps to have people that not only support your goals but also have similar goals as well. These people can be friends, family members, or even an online community. And recruit the help of the people around you. If you can get your spouse or best friend to join in with you, you’ll have a much easier time.
What’s more, you can commiserate together over your shared interests. Or make new friends! Nothing beats the encouragement of having those around you on the same wavelength as you are.
Tip #5: Have a plan
Don’t think you can just jump in and do random workouts and see fast results. Have a plan in place. A plan helps you ensure that you’re getting the maximum benefits out of your workouts and the foods you eat. Let’s face it…you do NOT have the time to fool around for an hour and not have much to show for it. You want to amplify your gains, and you want your hard-earned time at the gym to count.
The best way to do that is to have a plan in place that will take you towards your goals. Also, that will give you workouts that will maximize the time you have, and make sure that you not only lose the weight but keep it off. Confused as to what to include in your exercise plan or how to get the most out of it? Go back to tip #3 for a moment: ask for help! Seek out a fitness coach who can help you sort through the noise and get right to work!
Tip #6: Have an accountability group
The beauty of the internet these days is that you can find a group for just about everything (seriously, everything)! And fitness groups are no different. Find the tribe that will get you motivated, will encourage you when you’re having a bad day and will kick your butt into gear when you need some tough love to get back at it!
An accountability group helps to keep you on track. Post your progress pictures, what you’re eating that day, or any other information that will hold you accountable. Knowing that others are going to see whether you succeeded or whether you failed can make all the difference when you’re hit with a low motivation day!
I hope this list got you thinking about how you can have a higher chance of success with your fitness goals, come the new year! I want to provide you with the support you need to thrive, even during the holiday season when things get a bit more… chaotic. (We love it tho!)
So, I have put together a 12 Days of Fitmas! For 12 Days you will receive FREE fat-torching workouts that can be done from home or the gym, which means that you will not have any excuses to not get it done!
These workouts are completely FREE, and just a way to keep you accountable even when your schedule gets crazy!
Help others create an exercise and nutrition plan that they can stick to in the New Year! Share this post: 6 Tips To Create an Exercise and Nutrition Plan That WILL Stick, on Pinterest. And follow me @nathaliamelofit on Pinterest for more.