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23 Step Fitness and Workout Guide for 2023

Why not make this your year!?

I know it is cliche but when I am shooting for a lofty goal, I have started asking myself, "why not me?"

Put in the work. Show up consistently. You got this!

Let's jump into my 23 Step Fitness and Workout Guide for crushing your 2023 goals! You can also check out the audio version of this on my podcast here.

1: Exercise four times per week: Aim for at least four days of exercise each week. This can be a mix of cardio and strength training to give your body a well-rounded workout.


2: Allow flexibility in your diet: Don't be too strict with your eating habits. Allow yourself some flexibility and live a little every now and then.

Top Diet Plans for 2023 (Mediterranean, DASH, Keto, etc)

3: Calories are king: Pay attention to your calorie intake. Make sure you're fueling your body with the right amount of calories to support your fitness goals.

Download MyFitnessPal to track your calories and macros.

4: Have an accountability partner: It's easier to stick to a fitness routine when you have someone to hold you accountable. Find a friend or family member to join you in your fitness journey.

Joining a class or hiring a personal trainer would be a great way to get some accountability as well!


5: Prioritize strength training: While cardio is important, don't forget to incorporate strength training into your routine. This will help build muscle and improve overall strength and stability.

Gradually increase weights as you go to continue seeing results!

6: Start simple: Don't try to do too much too soon. Start with simple workouts and gradually increase intensity as you become more comfortable.

7: Jump in: Don't wait for the perfect time to start your fitness journey. Just jump in and start working towards your goals.


8: Find what you enjoy: Don't force yourself to do workouts that you hate. Find activities that you enjoy, whether it's running, lifting weights, or taking a yoga class.

9: Sneak in some cardio: Find ways to incorporate cardio into your daily routine, even if it's just a few minutes here and there. Take the stairs instead of the elevator, or go for a quick walk during your lunch break.

10: Add in simple healthy habits: Small changes can make a big impact. Try to incorporate healthy habits like drinking more water, eating more fruits and vegetables, and getting enough sleep.

11: Cook at home: Cooking at home allows you to have more control over the ingredients you use, making it easier to eat healthy.


12: Have a healthy plan for dining out: Don't let dining out derail your fitness goals. Look for healthier options on the menu or ask for substitutions to make your meal more nutritious.

13: Eat nutrient-dense foods: Focus on getting a variety of nutrients from whole, unprocessed foods. These types of foods are usually more nutrient-dense and will help support your fitness goals.

14: Prioritize protein: Make sure you're getting enough protein in your diet. This will help repair and build muscle tissue after a workout.

I aim for 1 gram of protein per pound of my bodyweight.


15: Get a reusable water bottle: Staying hydrated is important for overall health and fitness. Invest in a reusable water bottle to make it easier to stay hydrated on the go.

16: Have a plan for the gym: Don't go to the gym without a plan. Know what exercises you're going to do and how many sets and reps you'll complete.

Check out a free trial to my daily workout plan here!

17: Give yourself some grace: Don't beat yourself up if you have a less-than-perfect workout or indulge in a treat. Remember that it's okay to have off days and that progress takes time.

18: Run sprints once per week: Incorporating sprints into your routine can help improve your overall fitness level. Try running sprints once a week for a quick and effective way to burn fat and build muscle.


19: Set specific goals: Make sure your fitness goals are specific, measurable, attainable, relevant, and time-bound. This will help you stay on track and motivated.

20: Do extra: Don't be afraid to push yourself and do a little extra. Whether it's adding an extra set to your strength workout or doing some extra core exercises.

21: Keep a variety of healthy snacks on hand, such as fruit, vegetables, nuts, seeds, and protein bars, and make them easily accessible for a quick and healthy snack option.


22: Incorporate plyometrics, such as box jumps and jump squats, into your strength training routine 2-3 times per week and gradually increase the intensity and complexity as you become more comfortable with the exercises.

23: Share your fitness journey, offer support and encouragement, celebrate the successes of others, and be a role model to inspire and motivate others to work towards their own fitness goals.

There you have it! 23 tips to help you crush your goals this year. Let's do this thing.


Check out my "About Me" page for more on my fitness and career journey!

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