Do These 5 Steps Now

DO THESE 5 STEPS NOW

Issue #40
Happy Thursday!

Achieving your fitness and nutrition goals doesn’t have to be complicated or time-consuming. Sometimes, the smallest shifts in our routine can make the biggest difference over time. In this edition, we discuss five impactful steps you can start right now to set yourself up for success, reduce stress, and make progress toward your goals. Enjoy your read!

QUOTE TO CONSIDER

"Your future self depends on what you begin now."

COACHES CORNER

COACH JOSE
Certified Personal Trainer

🛒 Approved Item: If you want to stay organized and save time, packing cubes is a solid choice. Use them to sort your workout clothes and gear for the week, and they fit perfectly in your gym bag. Everything in its place makes getting ready for each workout quick and hassle-free.

COACH EMMA
Certified Personal Trainer

🎥 TED Talk: In this short, inspiring talk, Try Something New For 30 Days by Matt Cutts shares the benefits of setting 30-day challenges to help make (or break) a habit. It’s a great reminder of how powerful small, consistent actions can create lasting change.

WORKOUT OF THE WEEK

💪 WEEKLY WORKOUT ROUTINE
Full-Body Strength and Cardio

This workout routine is adaptable for both gym and home settings.

Day 1: Full-Body Strength
Reps: 3 sets of 12-15 reps per exercise

• Squats

  • Gym: Barbell or dumbbells

  • Home: Bodyweight or weighted household items

• Push-ups

  • Gym/Home: Bodyweight, modify as needed (e.g., knees or incline)

• Bent-Over Rows

  • Gym: Dumbbells or cable

  • Home: Resistance bands or water bottles

• Glute Bridges

  • Gym: Add weight plate or barbell if desired

  • Home: Bodyweight or add a filled backpack for resistance

Day 2: Cardio & Core
Cardio: 20-30 minutes (choose from options below)
Core Circuit: Repeat 2-3 times

• Cardio Options:

  • Gym: Treadmill incline walk, elliptical, or stationary bike

  • Home: Brisk walk, run, jump rope, or YouTube cardio workout

• Core Circuit:

  • Plank: 30-45 seconds

  • Bicycle Crunches: 20 reps

  • Russian Twists: 20 reps

  • Mountain Climbers: 30 seconds

Day 3: Lower Body Burn
Reps: 3 sets per exercise

• Lunges – 12 reps per leg

  • Gym: Dumbbells for resistance

  • Home: Bodyweight or weighted household items

• Calf Raises – 20 reps

  • Gym: Machine or dumbbells

  • Home: Stair or ledge for a deeper stretch

• Side Leg Raises – 15 reps per side

  • Gym/Home: Bodyweight or ankle weights

Day 4: Active Recovery Day

• Yoga or stretching (20-30 minutes)

• Light walking or mobility exercises

Day 5: Upper Body Strength
Reps: 3 sets per exercise

• Shoulder Press – 12 reps

  • Gym: Dumbbells or cable machine

  • Home: Household items or resistance bands

• Tricep Dips – 10-12 reps

  • Gym: Bench

  • Home: Chair or sturdy surface

• Bicep Curls – 12 reps

  • Gym: Dumbbells or curl machine

  • Home: Resistance bands or weighted items

• Plank to Push-up – 8-10 reps

  • Gym/Home: Bodyweight

Tips: Adjust the intensity to suit your level, prioritize form to reduce injury risk, and support workouts with a balanced diet to see progress.

FUEL YOUR WEEK

🥘 PUMPKIN AND BLACK BEAN CHILI
Great For Meal Prepping

Serving: 4-6

Ingredients:

• 1 can of black beans, rinsed and drained

• 1 can of pumpkin puree

• 1 can diced tomatoes

• 1 cup vegetable broth

• 1 onion, diced

• 2 cloves garlic, minced

• 1 tablespoon chili powder

• 1 teaspoon cumin

• Salt and pepper to taste

• Optional toppings: avocado, cilantro, Greek yogurt

Instructions:

1. In a pot, sauté the onion and garlic until softened.

2. Add the black beans, pumpkin puree, diced tomatoes, vegetable broth, chili powder, cumin, salt, and pepper.

3. Simmer for about 20-30 minutes, stirring occasionally.

4. Serve hot with optional toppings.

BEYOND THE BENCH

📝 DO THESE 5 STEPS NOW
To Reach Your Fitness and Nutrition Goals

1. Plan Your Workout Gear and Essentials

Set yourself up for success by choosing your workout clothes for the entire week ahead. Setting aside your workout attire not only removes the stress of deciding each day but also makes it easier to commit to your workouts. Here’s how to plan for various weather scenarios, especially if you’re in a region where conditions can change quickly:

• For chilly mornings or changing temps: Layering is key. Start with a moisture-wicking base layer, then add a light fleece or sweatshirt, and keep a weatherproof jacket on hand for colder days.

• Rainy days: Have a rain jacket ready, ideally one that’s both lightweight and water-resistant to keep you dry without overheating.

• Warmer days: Choose breathable fabrics like moisture-wicking tees and shorts or leggings, depending on your preference. Make sure your gear allows for airflow to stay cool and comfortable.

• Always be prepared: Pack essentials like headphones, a full water bottle, and an extra half-liter in your car for backup. Place your gym shoes, socks, and any extras (like a hair tie or towel) in an easy-to-access spot.

By choosing and laying out your workout attire for the week, you’ll remove decision fatigue, reduce excuses, and stay ready to go—no matter what the weather throws your way!

2. Map Out Your Week of Workouts

Scheduling your workouts can make a huge difference in your consistency and motivation. Block out time on your calendar just like you would for a work meeting or appointment. Decide on your workout type, set a specific time, and schedule a reminder to help you commit. Here’s an example:

• Workout 1: 30-Minute Walk

  • Time: 12 PM

  • Alert: 1 hour before

Planning in advance makes it easier to stick to your goals without last-minute scrambling.

Need Workout Ideas? Here’s How to Get Started

If you're not sure where to begin with your workouts, there are plenty of simple ways to figure out what works best for you:

• For general movement: Go for a walk, jog, follow a YouTube workout video, or sign up for a local or virtual class. Moving your body is more important than following a complex program, especially when you’re just starting out.

• For targeted goals: If you’re aiming for something specific—like strength building or weight loss—you might consider hiring a certified personal trainer to create a tailored plan for you. You can also check out these past issues in our Self Revolution newsletter for guided tips: 

  • How to Lose Fat Without Losing Muscle

  • Compound vs. Isolation Exercises

  • How To Build Muscle Effectively

3. Outline Your Meals for the Week

Nutrition is the foundation of fitness. Taking time to plan your meals each week can save you stress and keep you on track. Jot down meal ideas and make a grocery list. This way, you'll have all the ingredients on hand for balanced meals without the impulse to order takeout.

• Omnivore plates: Ideally consist of half vegetables, a quarter of protein, and a quarter of whole grains, with a small amount of healthy fat.

• Plant-based plates: Aim for a balance with half veggies, a quarter plant-based protein (like beans, lentils, or tofu), and a quarter whole grains, plus a healthy fat source.

Having a meal plan ensures that your meals are nourishing and aligned with your goals, leaving you less tempted to grab unhealthy options out of convenience.

4. Set One Simple Nutrition Goal for the Week

Overhauling your entire diet can feel overwhelming, so try setting one simple goal to focus on this week. This small step can make a big difference over time. Here are a few ideas:

• Add a vegetable to each meal.

• Limit added sugar in your coffee or snacks.

• Swap one processed snack for fresh fruit or nuts.

These small changes are sustainable, helping you build lasting habits without feeling burdened by massive diet changes all at once.

5. Set One Simple Fitness Goal for the Week

Like with nutrition, setting a single, achievable fitness goal can help you build momentum and stay motivated. Choose a specific, realistic, and meaningful goal for you, and make it your focus for the week. Here are a few examples:

• Increase your daily steps by 1,000.

• Do 10 minutes of stretching each morning.

• Try one new strength-training exercise or yoga pose.

Starting with one simple fitness goal makes it easy to build success and create a positive habit. Achieving this goal will give you a sense of accomplishment and increase your likelihood of continuing to challenge yourself in future weeks.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

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