Stuck in a Rut?

Stuck in a Rut?

rutHere we are 6 weeks in to the New Year and many people are already giving up on their fitness goals. How is that possible? Were their goals not that important to them? Were their goals set too high? Are you one of these people?

The majority of people that have lost their emotion and their drive in making 2016 their best year for fitness, are simply Stuck in a Rut. How do you avoid being one of these people?

Consider the steps below when designing your plan:

    1. Set realistic short-term goals. Instead of looking at the end result, set smaller goals with periodic check points. People that set smaller goals in short term windows are more likely to hit them. Achieving a smaller target will give you the feeling of success which will motivate you to set your next short-term target.
    2. No one is perfect. Most of us can’t live a perfect life. If you want to achieve your fitness goals, allow yourself the ability to be human. If you strive for perfection, you will only disappoint yourself and ultimately fall short of your goals.
    3. Keep it in perspective. Fitness to this point has probably not been your #1 priority. With that in mind, don’t force it to be your whole world. Achieving your goals is about moving more and eating less–and that’s it! Don’t over think the process and don’t put too much pressure on yourself to change too quickly.
    4. Make it fun. Most people are consistent with one thing in their life and that is seeking out things to do that are fun. Parties, movies, sporting events, etc. If you know you like to have fun, then you should design a workout around activities you enjoy. You are more likely to win 2016’s fitness challenge if you are having fun. If you make your fitness routine work, you will greatly increase your odds of failing.    

4 Components to a Successful Fitness Plan

Proper Food and Nutrition 

Design your diet plan around these key points:

  • 60%-70% of your goals will be achieved by what is going in your mouth.
  • Calories in equals less than calories out.
  • Eat food you can tolerate or enjoy.
  • Plan tomorrows meals today.
  • Eat small meals or snacks every 3 hours.
  • Set timers on your phone.
  • Allow for cheat meals.
  • Avoid sugar – You can’t burn stored fat when producing insulin.

Proper Hydration

Energy and stamina can be directly linked to hydration. To avoid low energy, fatigue and poor sleep, stay hydrated.

  • Drink 50% of your body weight in water.
  • Limit your alcohol intake.
  • Limit your caffeine.
  • Never experience the feeling of thirst. 

Proper Balance of Weights and Cardio

Design your workouts using resistance training as your cardio. H.I.I.T. has proven to be the fastest way to lose body fat and to tone and firm. High Intensity Interval Training is simple to do and is extremely effective. H.I.I.T can be done with weights and cardio.


  • Low resistance with high reps.
  • Group multiple exercises together before you rest.
  • Change your workout every time you lift.


  • Intervals of 2-3 mins of recovery 1 min full speed for 30 – 45 mins
  • Change your cardio movement each time you do cardio
  • Mix cardio and weights together

Rest and Recovery

Don’t be a “Shooting Star”–all in every day, until you burnout. Your body needs time to repair itself. If you don’t rest, you will burnout sooner than later. Allow yourself a couple days a week for recovery, but don’t schedule your cheats on the same days!









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