England Coaching

I had a conversation with a clinical patient recently and they asked me what are some things they should focus on to get into a rhythm and routine to meet their ongoing health and fitness goals. I felt necessary to share these insights to ensure you too achieve your goals!

 

 

 

Need more support feel free to reach out to me!

 

 

 

1. Set clear, realistic goals
   → Application: Write down a 3-month goal and a weekly goal every Sunday. Example: “Lose 5 lbs in 3 months by walking 4x/week and strength training 2x.”

2. Be consistent, not perfect
   → Application: Commit to a “minimum baseline” habit (like a 10-minute walk daily) that you can do even on your busiest days.

3. Lift weights
   → Application: Schedule 2–3 strength workouts into your calendar like appointments you can’t miss.

4. Prioritize protein
   → Application: Add a palm-sized serving of protein to every meal—eggs, chicken, tofu, Greek yogurt, etc.

5. Drink water
   → Application: Carry a water bottle with you everywhere and set a reminder to drink every 2 hours.

6. Sleep like it’s your job
   → Application: Create a simple nighttime routine—dim lights, no screens 30 minutes before bed, and aim for 7–8 hours.

7. Track your progress
   → Application: Take a photo, write a journal entry, or note how your clothes fit every 2 weeks. Not just weight!

8. Find movement you enjoy
   → Application: Try one new activity a month (dance class, hiking, boxing, etc.) until you find what lights you up.

9. Surround yourself with support
   → Application: Join a group (in-person or online), hire a coach, or invite a friend to work out with you weekly.

10. Remember your “why”
    → Application: Write your reason on a sticky note or lock screen and revisit it daily. Example: “I want to age strong and play with my kids.

 

 

 

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