Let’s face it, getting started is hard. Whether you’ve fallen off track for a few weeks, a few months, or even a few years, it’s never easy to step back into a routine.
That first workout, the first day of tracking your food again, the first attempt to drink more water than coffee…it all feels heavier than it should.
But here’s what you need to know:
➡️ The first week is the hardest!
➡️ Once you push through that, momentum starts to build.
➡️ Every workout gets a little easier.
➡️ Every healthy meal builds your confidence.
➡️ And every small win starts to feel like a spark again.
Focus on the Basics
The key to getting back on track isn’t doing everything at once. It’s doing the right things consistently.
Here are the 5 categories we focus on during our Keep It 100 Challenge, and they’re a great place to start no matter where you are in your journey:
Protein – Aim for 100g of protein a day to support lean muscle and help control cravings.
Water – 100oz a day. Hydration boosts energy, reduces bloating, and keeps your metabolism firing.
Movement – Try to hit 100 miles in a month (roughly 7,500 steps/day with walks or cardio).
Sleep – Work toward 10% more sleep than you’re currently getting.
Strength Training – Aim for at least 3 weight training workouts per week.
==> It’s not about being perfect, it’s about being intentional!
First Day Success Tips
You don’t need to overhaul your entire life on Day 1. Here are a few simple wins that set the tone:
✅ Plan your meals the night before.
✅ Put your workout clothes out where you can see them.
✅ Set a bedtime alarm, not just a morning one.
✅ Track your water intake early in the day (don’t wait until 7pm to start chugging).
✅ Commit to one workout. Not five. Not forever. Just one.
==> Get one day right and then do it again!
Ready to Take the First Step?
If you’re looking for real support, accountability, and a plan that’s built around your lifestyle, not someone else’s, we’ve got two great ways to start:
28-Day Kickstart – Just $199
Perfect for new clients looking to ease into a routine.
✔️ 4 Private Training Sessions
✔️ 4 Weeks of Group Training
✔️ Customized Meal Plan
✔️ Progress Tracking
✔️ FREE T-shirt + Bag
($399 value – 50% OFF!)
If you’re ready to stop starting over every few months and finally build the consistency that sticks, let’s do this together.
You don’t have to be perfect…
You just have to get started.
We’ve got your back!
Committed to your fitness success,
Derek Kuryliw, your fitness Yoda 🙂
PS…if you have injuries, fears or anything holding you back from getting started, reply back and let me know how I can help!
