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What can you accomplish in 21 days?

So yesterday I talked about shrinking your goals – taking one step at a time and overcoming small obstacles.

But then another question arises, “Where the heck do you even begin!?!?!”



A few of my co-workers and I started discussing this topic when we thought about all of the new people who would be coming into the gym this new year.

We came to the conclusion that there are two big things that keep people from even getting started on their health and fitness New Year’s Resolutions:

1. Their goals overwhelm them and they feel too stressed to even get started


2. People honestly don’t even know where to begin!

I mean where do you really start if you want to lose weight or get healthier? With diet? Or with exercise? Or do you need both?

And then what kind of program even works??!

So while I preach that you have to do some self-experimentation to really find out what will work best FOR YOU, I do think there are certain programs out there that can get you started.

And most of those programs aren’t a year long…Most are really only 1 month “jump-starts.”

While for some people it works best to make small changes slowly, it can also really work to make a change “cold turkey.” (Only you can know which works for you!)

Programs like the Primal Blueprint 21-day Transformation or Whole 30 are meant to help you dive right into a healthy lifestyle.

And while I can help clients that I see and talk to on a daily or weekly basis make slow steady changes, I can’t very easily create a program for the masses that does that.

So a group of us at Innovative Results put together our own “21-day Jump Start!”

We make getting started easy – we take out the guess-work.

But to have success, you do have to go all in.

Do our workouts and follow our diet program and you will get started moving toward your goals. You might not get there in just 21 days, but you will have gotten the momentum going!

I’ve included the link above if anyone is interested in checking out the program. If you do get it, make sure to email me ( so I can help guide you through it! I can help you make adaptations so that the program will work well for you!

So don’t keep putting your resolution off! Start today and get the momentum going!!!

Another New Year’s Resolution?

I’ve started to hate New Year’s Resolutions time.

It usually means a ton of people come into the gym and sign up BUT NEVER SHOW UP AGAIN. While of course that helps our business, it annoys the crap out of me!


I mean why even set a New Year’s resolution if you don’t honestly have any intention of actually doing it!?!


Set out that resolution and make it specific. Make it measurable. Make it something truly attainable and realistic. And make it time-based. (Ever heard of SMART goals!?!).

The resolution “I’m going to get in shape this year” doesn’t cut it!

What does in shape MEAN? Does it mean losing 5, 10 or 20 pounds? Does it mean running faster? Lifting more?

DEFINE vague goals and make them specific!

And part of that definition should include a way to measure them. If you want to run faster, what time are you shooting for? How much faster? Or how much more do you want to lift?

Make your goal something that you can easily track so you can gain momentum with your progress or make changes if you aren’t moving forward.

Then think about how long you are willing to work toward this goal. Will you dedicate 3 months? Six months? A whole year?

You need to figure out how big your goal is and how long you have to attain it. Then you have to decide…”Is that a realistic goal for the time that I have?”

If you want to lose 20 pounds and are only willing to dedicate one month, don’t even bother wasting your time setting that resolution. THAT ISN’T REALISTIC!

On the other hand, if you are willing to dedicate for or five months to your 20 pound weight loss goal, you are WAY more likely to achieve it because your expectations are REALISTIC!

Ok…so if you’ve followed the guidelines above, you should now have a SMART resolution that is specific, measurable, attainable, realistic and time-based.

So now what?


While it is great to outline exactly what you are going to do everyday until the day you complete your goal, that isn’t realistic.

Life happens and tends to get in the way.

But that doesn’t mean you can’t be prepared for all the random crap that will happen.

So how do you prepare for the unexpected?

Think about all of the habits you have now. What habits are keeping you from reaching your goal? What habits are helping you reach your goal?

Make some lists. Make a TO DO list and a STOP DOING list. Pay attention to not only the negatives but also the positives! Maybe you love to cook…That is a positive! Maybe you work long hours…that may be a negative since you might think you don’t have time to workout.

Then make a list of things that tend to sidetrack you. What has made you fall off the wagon in the past? Are you an emotional eater? Do you get stressed and eat? Do you skip workouts if you’ve had a long day? Do you not plan out your workouts ahead of time so feel like you waste a lot of time at the gym? Do you get bored easily but not change things up?

Do you do too much too fast?!?!

Once you have these lists, hang them someplace where you can see them everyday. Every day try to do the good things and avoid all of the pitfalls.

But also know that one “mistake” doesn’t mean you should just give up. Don’t let one slip up derail your whole program!

Remember that life will get in the way. You don’t need to be perfect because perfection is unattainable.

Shoot for progress – try to make each and every day better than the last.

Try to create new healthy habits and just remember that you may have bumps along the way, but that those bumps don’t matter as long as you get right back on track the next day.

Stop setting resolutions that you never keep. Don’t be one of those people who sign up for the gym and never come!

Don’t waste your time. Set a goal and reach it this year!!!

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