This is where your plan takes shape [Nerd Fitness Challenge]

In the last step​, you identified the things that usually get in the way when you try to stay consistent.

Now we’re going to use that information to choose a starting plan – not your “forever” one.

In the video below, I walk you through how to pick:

• One workout focus
• And an optional nutrition focus

That’s it. Two things, max.

Here’s the key idea I want you to keep in mind as you make this decision:

We’re building consistency first.

We can always level up later if things feel too easy.

​VIDEO LINK​

How to choose (quick recap)

Workouts

• Look at your schedule and decide how many short workouts per week are realistic
• Write: “I will work out ___ times per week”

Nutrition (optional)

• Pick one focus.
• Aim for 5 times per week, not every day
• Write: “I will focus on ___ 5x per week”

Five times per week gives you flexibility and momentum.

If you’re wondering “what exactly should I pick?”

Here are the most common starting points we recommend:

For workouts

For nutrition

• Include protein with meals
• Include fruits or veggies with meals
• Or do a short food log to get a baseline (written, photos, app, etc.)

You don’t need the “best” option – just the one you’re most likely to stick with.

Your action step

Fill out Section 2: Core Practices on ​the worksheet​.

Pick your workout focus. Optionally, pick one nutrition habit. Write them down.

From here, your job is to do the thing. Each time you complete a workout or your nutrition focus, fill in one section of the tracking ring.

Later, we’ll talk about how to handle the days when things don’t go according to plan – and how to adjust once this starts feeling easier.

– Matt