Getting Started with Your Nutrition and Fitness Plan: A Step-by-Step Guide

Whether you're new to fitness or looking to fine-tune your nutrition and workout routine, you've taken the first step in the right direction. In this post, we’ll break down some foundational steps to help you get started and set yourself up for long-term success. This checklist will provide you with easy-to-follow tips, so let’s dive into the essentials!

Step 1: Download MyFitnessPal or Chronometer

If you haven’t already, go ahead and download the MyFitnessPal or Cronometer app — these are both incredibly useful tools for tracking your daily food intake, helping you stay aware of your eating habits. Once we start working together, I’ll provide you with personalized macronutrient (macros) goals, but for now, just get familiar with logging your meals.

Step 2: Start Logging Your Meals (Awareness Is Key)

Before making any changes, simply start logging your meals. Awareness is the first step to any successful nutrition plan. By logging what you eat without judgment or pressure to change, you can begin understanding your eating patterns. This information will serve as the foundation for a plan that suits your lifestyle and goals.

Step 3: Morning Weigh-ins (Consistency is Everything)

Weight can fluctuate throughout the day, so it’s important to weigh yourself at the same time each morning for consistent tracking. Make it part of your morning routine: weigh yourself right after waking up and using the bathroom. Consistent tracking helps us see trends over time, so don’t get too focused on daily fluctuations — we’re more interested in long-term progress.

Step 4: Keep a Journal (Tracking Progress Beyond the Scale)

In addition to MyFitnessPal, consider keeping a daily journal to record your morning weight, meals, and any other observations about your energy or mood. A journal can reveal trends, provide clarity on what’s working, and serve as a valuable tool in building better habits. If you choose to join my Nutrition Coaching program, we’ll also keep track of your progress through a shared Google Doc, allowing us to collaborate easily and stay on the same page.

Step 5: Hydrate, Hydrate, Hydrate

How much water do you currently drink? Hydration plays a significant role in digestion, energy levels, and overall well-being. Start tracking your water intake, aiming for 80-100 ounces daily. To make it easy, carry a refillable water bottle with you and set small goals to finish it throughout the day. We’ll dive deeper into hydration tips in future posts, but starting this habit now can lead to big benefits.

Step 6: Take Progress Photos (Trust the Process)

Photos are a powerful way to visualize your progress. Even if it feels awkward at first, take a few “before” photos in the morning with good lighting. As you start to build consistency with your nutrition and fitness, these photos will be an invaluable reference point for seeing changes in your physique and posture that the scale alone can’t show.

Step 7: Stay Focused on Your Goals

If weight loss is part of your plan, aim to lose around 1-1.5 pounds per week. This steady pace is a healthy and sustainable approach to weight loss. Remember, slow and steady progress often leads to better long-term results — think of where you could be in a few months with consistency and commitment!

Ready for Nutrition Coaching?

This checklist is just the beginning! If you’d like more guidance and accountability, consider joining my Nutrition Coaching program. As part of the program, we’ll work together to set your macros, track your progress, and navigate any roadblocks along the way. Plus, you’ll have access to our shared tracking sheet, so we can make adjustments based on real-time feedback and help you achieve your goals more effectively.

If you’re interested, schedule a free consultation to discuss how we can build a customized plan together. Investing in your health is one of the best decisions you can make, and I’d love to support you in reaching your goals!

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Taking My Coaching to Macalester College: Weekly Classes for Strength and Mobility

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What It’s Like to Train at American Strength: Behind the Scenes of My Coaching