Can I Get In Shape In 30 Days?
Since it's almost the New Year, most of us are starting to think about creating a new routine for ourselves that will STICK in 2023. One of the most common questions I get asked in my coaching business is "Can I get in shape in 30 days?". And they're usually asking that because they have some kind of event or trip in mind that they want to look and feel their best for. I totally get it.
Let me answer: YES. Kind of.
Before I tell you how, we've got to consider exactly why we ask such a question, though. Bear with me here, but can we dive a little deeper into the psychology for a second?
The most common reason a person will ask if they can achieve their fitness goal within a month is because they have already given up on the idea that they would likely continue their new, healthy behavior beyond the 30 day mark! Think about that. Why else would it truly matter how quickly the results would come? Sure, the trip, but if they weren't planning on giving up after that time frame, they would have asked "how much progress will I see in 30 days" in preparation for their event.
We are way too quick to give up unless we see immediate results. Now that we understand where these instant gratification type questions arise from, let me just tell you that of course you can drop weight and build a bit of muscle in 30 days. But don't expect those results to last any longer than you're willing to put in the effort. No one wants to hit a goal after one month and then revert back to old habits, their same old struggles and obstacles, same issues with clothes feeling snug and their old, unhealthy behaviors. That is NOT what we truly desire, so it's really up to that individual to make a lasting change. Not a month long mindset. So, let's not plan that way to begin with.
If we want sustainable results, we have to be willing to establish and maintain sustainable behaviors.
My best tips for designing a January fitness and nutrition plan for yourself are super easy:
set realistic goals
take it one day at a time
plan ahead for obstacles
reward yourself for the wanted, new behavior
take a before photo and a daily photo after that
In 30 days here's what you can accomplish:
24 workouts (if you exercise Monday through Friday)
learning how to plan and enjoy 4 cheat meals
finding new, healthy recipes and navigating through some initial family objections to your new cooking
knowing first hand what it feels like to be properly hydrated
giving yourself a high-five when you realize just how far you could come in 30 days
create a side by side comparison of your before photo with your most recent - PROOF that what you are doing is working and motivation to continue.
To achieve what no one else has, you must be willing to do what no one else does.
We have to be willing to ask ourselves that question! We have to stop buying into gimmicks, fad diets, quick fixes and instant results. They do not last, and some really aren't even healthy. Personally, I go with the old school method of a regimented weight training, cardio and core fitness program 5 days a week with 2 rest days combined with eating everything in moderation. I believe that our bodies need to rest at least one, if not two, days a week in order to continually see progress without getting injured, AND I believe that nothing is sustainable with food unless we adopt the mindset of eating a variety of healthy foods plus a weekly cheat meal. That way we will be doing enough to see results but also have some freedom and flexibility in living life, too.
What most people don't understand is that it TAKES TIME to see long term results with a plan like this. Most people want to give up before anything they've done for themselves manifests into progress. In 2023, promise yourself that you will see a new plan through for a solid 4 months. We need to allow ourselves the time it will take to ebb and flow through what a healthy lifestyle looks like. Because what it's NOT: it's not all or nothing. It's not about being perfect and then feeling remorse when we can't live up to that standard.
If you want to learn more about how I meal prep, read it here. If you'd like to see the exact workout plan I am doing in January to kick off the new year with an effective yet sustainable program, read about it here.
Follow me on Instagram @jennifer_stawarz and send me a DM to connect :) I'd love to hear what you're struggling with so that I can plan some content that would help in that area!