1. Start Meal Prepping: Failing to plan is planning to fail. Planning meals for the week is a surefire way to stay on track and not second guess unhealthy eating habits. There are many sample meal plans, recipes, and resources that you can find on the internet that can help you meal prep and achieve your goals

2. Get Outside: most of us believe it or not suffer from seasonal depression. Less sunlight and less than desirable temperatures keeps us inside and often keeps us away from our fitness routines. More sunlight means more Vitamin D which improves not only your mental health and well being but contributes to the increase in cardiorespiratory fitness and has more recently been linked to heart and skeletal muscle health.

3. Start thinking like Arnold: Yes I said it, Arnold thought of his body as a sculpture which much like a sculpture needs to be molded into its perfect form. If you wanted to change a structure you had to focus and add to that area like adding clay to a sculpture. If you want bigger arms you must focus more on isolated arm movements if you want 6-pack abs you must work diligently on that area. Typically creating change in the muscle happens in a place called Hypertrophy.

Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells. Hypertrophy or a.k.a. Body building style training usually involves certain key factors in terms of training including: tempo, sets, reps, and rest periods to get the proper adaptation.

Sets are typically 2-4 sets

Reps typically fall between 6-15 reps

Tempo is usually a more controlled eccentric with a pause while muscles is under load to create more Time under tension which in turn builds more muscle

Rest Periods: typically will fall anywhere between 30 seconds to 90 seconds in between sets.

Also your workout days may be broken into 1-2 muscle groups and are typically paired with like or secondary muscles which complement the primary muscle group. E.g. Back and Biceps and or Chest and Triceps, legs would typically have their own day as they are the biggest muscle group in your body and may be paired with abs.

4. Workout with Peers: Peers can be co-workers, friends, family anyone who has like minded goals and can help push you towards achieving your goals. Take classes, or go for a run the options are unlimited here you just need to get out there and get going!

5. Focus on your Basic Living Guidelines:

These include:

Get 7-9 hours of sleep per night

Get at least 15 minutes of sunlight per day or replacing with vitamin D

Rise with Sun and go to Sleep with the moon

Eliminate any electronics at night and try to sleep in total darkness

Drink at least 50% of your bodyweight in ounces of water per day

Recovery and blood flow include moving throughout the day especially if you work in an office.

Eat the shades of the rainbow in vegetables and fruits.