7 Ways to Make Fitness Work for YOU

Finding the right fitness routine can be tough. You try a new workout routine or diet, it goes well for a while, then before you know it you’re right back where you started.

We’ve been there too. So we are here to share 7 simple ways to make fitness last. Discover how to create a fitness plan customized to your routine and crush your goals.

#1 Make a Meal Plan

Too often people associate getting in shape with fad diets, counting calories, and starving themselves. Healthy dieting is all about having a meal plan and cutting back the crappy foods you eat. This includes processed foods and foods high in sugar. (we’re looking at you soda drinkers!)

We all have those cheat treats we like to pretend are “not that bad.” But when you eat the “not that bad” foods 4 times a week, it adds up. That’s why meal prepping or as we like to call it “meal planning” is important.

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If you have all your healthy meals prepped and planned ahead of time you’re less likely to grab those bag of chips. People say junk food is easy and convenient. However, if you plan in advance, healthy eating can be easy too.Other HUGE Benefits

Avoid “Starvation Mode” – when you don’t feed your body, it freaks out. It doesn’t know when it will get food again. So instead of processing it into energy, it stores it as fat to be used later for energy (Our bodies are smarter than you may think).

Higher metabolism: the more you can keep your body’s blood sugar consistent the higher your metabolism will be. With a meal plan, you’ll never miss a meal!

Sustained energy – Food is our fuel. It gives us energy. So when we skip meals our tanks run low on fuel and we feel sluggish or like we have no energy.

How do you expect to make it to your workout at the end of a long day running on fumes? And for those of you who say you don’t have time to eat healthy, taking one hour to meal prep during the week makes saves you loads of time.

#2 What to START doing

So the next step is what you can do to jumpstart your success. You’ve got your meal plan, now what?

To know what you need to start doing to reach your goals, you need to define what was holding you back in the first place. Is it not having the time? No energy?

Whatever your setbacks, you’ve got to outline what those things are so you can be aware of how to eliminate them. It’s all about changing your mindset.

“I don’t know what to eat.”

Then you need to find healthy recipes and alternatives (if you read the full post, you’ll get access to some killer healthy recipes at the end??).

“I have no energy.”

Then you need to find ways to gain energy and revitalize your life.


In the end, our setbacks are often our excuses. Once you realize that and change your mindset, you’ll start to discover ways to overcome them.

#3 How to make your workout WORK for you

Everyone knows the saying “work harder not smarter.” But what does that actually mean? You can use certain techniques to make your time working out more efficient and thus effective. Here’s how…

Just Breathe

It is important to avoid injury and it also helps you get the most out of your workout. Your muscles need oxygen to push through a workout.

Drink More Water

Experts recommend doubling your water intake while you’re working out. But don’t save your water for the gym. You should still be drinking 6-8 glasses a day!

Doing it the right way

Another way to make your workout work for you is through HIIT training.

In HIIT, you do high-intensity workouts broken up with intervals of low-intensity or medium-intensity workouts. This helps you to burn fat faster, boost your endurance, and can cut your workout time in half. Who doesn’t want more time?

Another important mention is focus. This applies to all areas of your life. When you are in the gym, focus on the muscle you are working in that set. When you go for a run, focus on your breathing and trying to steady your heart rate. And most importantly, when you are trying to improve your lifestyle, you need to focus on YOU.

Mastering yourself is true power.
–Lao Tzu

#4 Take TIME for things that matter

This brings us to taking time to do things that bring you fulfillment. To truly revolutionize your lifestyle, you can’t just desire the result. You must fall in love with the process. That’s the key to staying committed to your fitness goals.

When you don’t like the workout you’re doing or don’t find it enjoyable, you quit. That’s why you’ve got to experiment and find the activities which bring you happiness and fulfillment.

(We love this workout?).

It’s also a lot easier to stick to something that you actually enjoy. Fitness is supposed to be fun, so get out there and try something new!

#5 Manage Your Time

So probably the single most valuable message we will deliver to you here today: YOU MUST MAKE YOUR FITNESS PLAN MANAGEABLE!

How many times have you said, “Alright, I’m going to work out every day this week!” and didn’t do it.

Be honest with yourself. It happens. Don’t get us wrong, you definitely need to set goals and challenge yourself. But you know your routine, you know how long it takes you to get ready, to get home, to do your work, etc.

If you want to fit your workout in, you will have to schedule it and make it priority. Ask yourself about the priority of other things as well. Is this event more important than me working out tonight? Can I make it up later?

You’ve got to manage your time wisely and sometimes that means putting fitness first. The results are ALWAYS worth it.

Man, I wish I didn’t work out today.”

-said no one ever.

#6 Cutting the Crap

Nobody wants to hear this part. But to achieve your fitness goals, you’ve got to cut the crap. All the stuff that doesn’t contribute to your goals or add value to your life.

Because life is too short and you’ve got too much potential to be wasting it on things that don’t bring value to your life. Whether it’s bad eating best way to get rid of herpes habits or toxic relationships…

You need to cut it.✂️

In order to reach any goal in fitness or in life, you need a supportive, uplifting community of people with similar goals so you don’t lose motivation or momentum.

So, before we wrap this up and get to the good stuff,  we need to get to a few key components of fitness success we haven’t mentioned.

This includes accountability, education, and maintenance. Regarding accountability, this is a huge reason why people fall off from a fit lifestyle. When we don’t have someone motivating us and holding the bar high for their success. It’s easy to allow the conveniences of life to distract us from our bigger goals.

That’s why we started JandLcity Fit Fam – to create a supportive group to share and motivate each other with new recipes and workouts every day.


#7 Create an Action Plan

This is the most important, so you’ll want to pay attention. Now that you have some knowledge and tools to improve your lifestyle, how do you get started?

Don’t worry, we are here to help! To achieve a goal, it is crucial to create an action plan of how you’re going to get there. You must also  break this action plan into realistic steps or it will never happen.

How many times have you heard someone say, “I want to make a million dollars!” But less than one in ten have an action plan of how they’re going to it.

Every single step of your action plan must be in place to climb to the top. So how are you going to make your action plan?

We’re starting our FREE Lifestyle Challenge March 1st to help you do just that.

In the Lifestyle challenge you get.

1. An fitness routine to reach your fitness goals & sustain a healthy lifestyle

2. Our free Fit Life Healthy Recipe Book to get you started on your meal plan

3. A supportive FB group to get fitness tips and motivate you in your fitness journey + feedback from us on your plan and questions!

Ready to reach your fitness goals?

Join JandLcity’s 7 Day Lifestyle Challenge and we will work with you to create a step by step plan so you can crush your fitness goals!



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