Start Your Week With These Goals

Most people fail to lose weight, get stronger, build lean muscle, and change their physique because of Mondays.

You know, the day of the week when you “buckle down”, “get serious”, and “try harder”.

It’s not that those things are bad; it’s because you buckle down, get serious, and try harder on the wrong things.

Unsustainable and unnecessary things like hard-core food restriction and overzealous workout goals.

So by Friday, you’re hardly doing anything you set out to do, you feel like a failure, and you give up.

It’s all good though, because another Monday is right around the corner, and you can TRY EVEN HARDER NEXT WEEK, right?! 😫

It never pans out, and the stop / start cycle goes on for months, years, or decades.

So… To help you smack this week in the face, I’m going to channel your “Do Better on Monday Motivation” in the right direction.

Today I’ll give you 3 workout-related goals to nail this week, and on Wednesday, I’ll give you 3 nutrition-related goals.

Having realistic, specific goals is how we help our clients achieve lasting results without constantly starting over on Monday.

Ok, here are your workout goals this week:

1: Do 2-3 Strength Training Workouts (30+ minutes each)

If you’re only doing cardio, group classes, or nothing at all, it’s time to hit the weights, even if they’re light ones.

We have several free programs I can send you depending on your level, so just reply to this email and I’ll hook you up.

Once you have your workouts, put them on your calendar like you would for a meeting with your boss.

What gets scheduled gets prioritized.

What gets “fit in later” never happens.

2: Track Your Progress (Don’t Just “Wing It”)

The only way to guarantee you’re making progress is to track your training.

You can’t improve what you don’t measure.

It doesn’t have to be fancy. Just track your weights, sets, and reps, even if it’s just in your phone notes.

When you see progress on paper, it builds confidence and keeps you consistent. Trust us!

3: Move on the Days You Don’t Work Out

How many steps do you get per day? How often do you go for a walk just because? How many hours do you sit at your desk without getting up?

Your goal this week is to ramp up your steps on the days you don’t train.

If you track your steps, add 1,000-2,000.

If you don’t track your steps, go on two 10-minute walks, or one 20-minute one.

Walk with intent. Not a jog, but not a saunter. You should be close to getting out of breath.

That’s it for the week! Simple, right?

Can you do it?

Better question: Will you do it?

Stay tuned on Wednesday for your nutrition goals!

Until then… Lift heavy,

Jonathan