Hey, Coach Shane here! If you’re anything like me, you’ve probably made a resolution or two in your lifetime. Maybe it was to finally hit the gym consistently or just feel better in your own skin. But let’s face it—turning those big, bold January promises into habits that last is where the magic (and the challenge) lies. No worries, though, because I’ve got your back. Let’s break this down and create a plan that’s sustainable, realistic, and even fun!
The Myth of Overnight Success
First things first—ditch the idea that you’re going to wake up one day and magically have the perfect workout routine locked in. Progress takes time. Think of fitness as planting a garden (yes, I’m a gardening nerd). You don’t throw seeds in the dirt and expect tomatoes the next day, right? Same goes for your fitness goals.
Here’s how to set yourself up for realistic wins:
Short-term goal: Commit to showing up. Maybe it’s 3 workouts a week. Maybe it’s 10 minutes of stretching in the morning.
Medium-term goal: Build consistency over 3 months. Think about adding an extra session or trying a new activity you enjoy.
Long-term goal: Envision where you want to be in a year. Stronger? More energized? Doing a pull-up? The sky’s the limit.
Breaking it down like this makes the whole thing feel way less overwhelming and a lot more doable.
Start Small. Build Big.
If you’ve been stuck in the “all or nothing” mentality, it’s time to let that go. (Seriously, let’s Marie Kondo that mindset right out the door.) Instead of overhauling your entire routine in one day, start with one small, manageable step.
Here’s what that might look like:
Week 1: Wake up 15 minutes earlier and stretch.
Week 2: Add one nutritious meal or drink an extra glass of water daily.
Week 3: Head to the gym once or twice, just to get in the groove.
These baby steps add up. The key is to make them feel so small they’re almost impossible to fail. Success builds momentum, and momentum builds habits.
Plan for Success—Find Your Time
Let me be real with you: I’m not a morning person, and if someone tried to drag me to the gym at sunrise, I’d probably fake a sore hamstring. The good news? You don’t have to be a morning workout warrior to stick to a routine. The key is consistency—finding a time that works for you and making it non-negotiable.
Here’s how to lock it in:
Identify your sweet spot: Are you energized at lunch? Or do you prefer to sweat it out in the evening to decompress? Pick a time when you’re most likely to show up.
Set a reminder: Block it out on your calendar like it’s a meeting with the CEO (except in this case, the CEO is your future self).
Prep ahead: Whether you’re hitting the gym after work or squeezing in a lunchtime session, have everything ready—your gym clothes, water bottle, and any snacks you need.
When you stick to the same time most days, it becomes a habit. Your brain stops debating whether to work out and just does it—like brushing your teeth or dodging small talk at the grocery store. Whether it’s midday, evening, or even late at night, the best time to work out is the time you’ll actually do it.
Sleep Is Part of the Plan
This one’s big: You can’t get up early to crush a workout if you’re burning the midnight oil binge-watching Netflix (yes, even if it’s that new series everyone’s talking about). Set an earlier bedtime, power down electronics, and create a wind-down routine. Think of sleep as the secret weapon to crushing your goals—it’s not just rest, it’s recovery.
Accountability: Your Secret Sauce
Let’s be honest: It’s a lot harder to bail on your workout when someone’s counting on you.
Accountability doesn’t have to mean hiring a coach (although, hey, I know a guy…). It can also be:
Booking a class that charges you if you cancel.
Grabbing a workout buddy.
Joining a group challenge (gamers, think “fitness raid”).
And if you really want to level up, reach out to me for remote coaching. I’ll help you create a plan that’s as unique as your cat’s personality (yes, I’m also a cat dad).
Celebrate the Wins
Every time you show up, you’re building resilience. Track your progress, whether that’s in a fitness app, a journal, or by simply noticing how your mood improves. And celebrate! Hit a milestone? Treat yourself to new workout gear or even a non-fitness reward (coffee, anyone?). Progress isn’t just about lifting more or running faster—it’s about showing up for yourself.
Final Thoughts (and a Call to Action!)
Transforming resolutions into habits isn’t about perfection; it’s about persistence. Start small, be consistent, and give yourself the grace to grow. And if you’re feeling stuck or need a cheerleader (or a coach who’s been there), reach out. Together, we’ll build a routine that not only works but feels good.
Ready to get started? Let’s chat! Whether it’s remote coaching or just some tips, I’d love to help you crush those goals.
There you go—your action plan to turn resolutions into habits. Simple, sustainable, and 100% doable. Now, let’s make it happen!
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