4 Steps to Ensure your Workout Routine Delivers Results

It's Monday. I need motivation, so my remedy is to send motivation out to you! Before you embark on your new fitness regimen, read through the follow 4 steps to make sure you get what you want.

Steps 1-3 are prerequisites for starting the actual workout plan. If you would like a routine specific for you, I offer online & 1-on-1 coaching services. Shoot me an email valerie.k.walker@gmail.com if you want to chat about that!

1. Get Real Measure your current level of fitness. Be objective. How? Here are some ways:

-Measure Body Fat 

-Circumference measurements 

-Progress Pictures

-Video Tracking (take videos to watch lifting improve)

The truth of our current situation is something we might not always like, but keeping it real means there will be no surprises. So, regularly check your level of fitness. Mark time in your calendar to check in and re-measure. If you experience resistance to this then explore - What is driving you to distort the truth?

2. Get Clear From that place of knowing where you stand, you can get clarity on the future vision of you. Get crystal clear about that person. If you don’t know what you want – identify what you don’t want then find the opposite of that. Chances are, if you’re reading this, you want to tone, burn fat (or gain strength), and look good naked. Whatever it is, write it down.

Now it’s time to make some goals. I want you get specific. On goals – think outside the box. It doesn’t have to be numbers related. Maybe it might be to fit into your old clothes, maybe it might be squatting your bodyweight. Write it down, and review it daily. Imagine a positive outcome – feel how it would feel to achieve your goal. Check out S.M.A.R.T. Goals: http://topachievement.com/smart.html

3. Get Motivated Now that you know what you want, identify why you want to achieve this goal. What is motivating you? Once you have your source of motivation, ask – is this coming from a place of love or a place of fear, shame and/or guilt? If it’s not from a place of love, you will sabotage your own progress. How to find motivation from a genuine place of wanting to better yourself? Define your core values and priorities in life.  How does this goal align with those values? Draw motivation from a place of growth. Focus on what you really want rather than what you don’t want.

4. Make a Plan Calendar the next month worth of exercising. Carve out time in your schedule for this work. In two or three weeks, start planning for the following month. It’s too easy to let one missed workout derail you. Just keep on showing up and you will increase your level of physical fitness (strength, flexibility, power).  If you are tracking progress (see step one) results will eventually follow. You have to be mentally & emotionally dialed in, too - the only way to keep going is to learn to enjoy the process. That’s why I had you think about what is motivating you.


No one ever succeeds in fitness with inconsistency. If you are consistent, there is no way you will fail.


With love,



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