Updated: January 4, 2017


Coach Rozy Fat Lose & Get Fit in 30
January 4, 2017 – DAY 3


Sixty‑eight percent of Americans don’t get past January and still with their New Year Goals (some studies have that number even higher!!). Having goals is tough – some don’t even set goals – have a plan because they are just plain scared. If you did set a goal – and fitness, weight loss or working out is one of them, GREAT. With that – did you set a plan in place? I know a lot of folks that don’t set a plan in place – their plan is to just “wing it”! Many feel having a set plan will squeeze all the fun out of working out and out of life. The truth is, a training plan actually frees you up to do better at your training, see better results and even plan for rest & recovery – all giving you more time and allowing you to have MORE FUN. It helps you tell your body (and mind) what to do and where to go instead of the other way around. If you want to learn more about planning a performance program – keep reading.

We’ve got you covered.

Myth: I don’t have time to work on a program design, nutrition plan or understanding my diet or workout.

Truth: You don’t have time not to make a diet plan and training program before hand!

(TO HELP WITH YOUR DIET PLAN – I’M GIVING YOU A LITTLE “BONUS” BEFORE WE START NEXT WEEK – YOU CAN DOWNLOAD THE FILE HERE:  HOW TO CREATE THE PERFECT MEAL.  Each week we’ll be sending out information – education – motivation and ways to empower you to LIVE YOUR BEST YEAR EVER!


It’s the dreaded “P” word—Periodization (I call it PLANization). It’s just a fancy word for laying out your program for 30 days, a few months – or like Olympic Athletes, doing a 4 year plan.

Unfortunately, the idea of periodization has gotten a bad rap. It’s basically just a plan. When you look ahead to your training, you’re training with a purpose, before the month begins you have a plan in place for what you’ll eat, what you’ll shop for – and what days you might need to adjust your workout or move it to another day or time. But many people view a training plan as a straightjacket that keeps them from doing what they want. Freedom and fun training along with a set plan just don’t seem to go together.

That couldn’t be further from the truth! When you see that a plan is simply working out with intention, you’ll actually experience more freedom than before. Many people even say they’ve found “extra” time, and did better then they ever expected when they created a realistic program and stuck with it.

Here are eight pointers for your first program for our 30 days:

Schedule your workout days before the month begins/put together your shopping list before the month starts. That means each day you know what you will be doing for training; even if one day is a “day off”. You don’t have to fret and be thinking that you should be doing something. When you know what you have in the house for food – you won’t be be rattling the cupboards for snacks or raiding the fridge for ice cream. It’ won’t even be there. Still nervous – you don’t have to be – THAT’S WHY WE’RE HERE – TO PUT HELP PUT THE PUZZLE TOGETHER WITH YOU!!!

2. If you’re married, you and your spouse need to plan your plan together. If you can, it would be great to get them on board – but it has to be their WHY – not your’s that you’re pushing on them. Period. The preacher said ” . . . and you are one.” If you’re single, find someone who can act as your accountability partner.

3. Every month is different (think birthdays, vacations, back-to-school, spring break, weekends), so be sure to adjust your program monthly. Why we break it down to “30”! Don’t just use the same schedule over and over and over! Things change, commitments change – even your training program can change and vary from a 30 min. workout to a 60 minute event.

4. As you’re setting up your program, start with your most important categories first. If you need to add strength training, when will you do that? Do you need to do more corrective exercise to take care of a nagging injury or movement problem? If you’re doing Coach Rozy Bootcamps – those times are locked; but will you be doing extra on the side? Are you taking a pre-workout supplement? Did you plan your meals and when you’ll make them? Do this – then, fill in the rest of your time with your other areas you need to keep up with; stretching and mobility as an example. You can’t give 50% to cardio – 50% to strength training and 50% to stretching! You run out of PERCENTAGE – so break it down in what you can manage and what is real.

5. If you haven’t done anything for a long time – start slow. That’s why in the first 30 day program, we talk about just walking. If you are coming to Coach Rozy’s Bootcamp, don’t try to keep up with someone that has been coming for a year. They are a good roll model – something you can aspire to – but you won’t be there in 30 days! Use the exercise snowball effect and the baby steps approach to START – and build momentum. You will see huge change and benefits with consistent training.

6. Don’t be afraid to make adjustments along the way. Goals stay the same – plans how to get there have to allow for some flexibility and change. You will find road blocks, detours and “life” that comes up – just don’t let it stop you and hold you back. Have a plan in place before hand that allows you to bend, re-focus and keep moving forward.

7. Give yourself lots of grace. It usually takes three to four months to drastic changes. I know – we all see the TRANSFORMATION AD’S that show someone losing 50 lbs in 2 weeks! That’s not us – that’s not this program! We want you to make changes that will last a life time and help you live a healthy and fit life! You will make progress, you will make some adjustments and changes along with way. It won’t be perfect the first time, or the second. But you’ll get there!

8. Be content. You are incredible and have much more than you realize. Don’t compare your situation to anyone else’s. Keep moving forward and doing what’s right for you! Remember – there are a lot of folks standing not the sideline “wishing” they were making a change – YOU ARE!!

When you are training with a purpose, you’ll be on the road to changing your life forever! Imagine your future. That’s the beauty of a hardworking plan!

Leave a Reply

Your email address will not be published. Required fields are marked *