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Measure → Plan → Execute → Review → Repeat

At this time of year many people will start to look towards January and set some goals for 2023. 

If you are one of those people, I’m going to share with you the process I use with my clients to get them ready for success. 

Now this is introduction primarily for someone with no idea where to begin, but can also be used as a reference point if you find yourself off-track or lost at some point in the future. 

Step 1 – MEASURE 

Before you know where you are going, it’s useful to know where you are. 

Some people may skip this point because they ‘don’t want to know’ how bad it may be, but burying your head in the sand is likely not going to help.

Take stock, it is what it is and there’s no point beating yourself up about what you could, should or might have done. 

Step 2 – PLAN 

After step 1, you know now where you are. 

Now you need to think about where you want to go and how you are going to get there. 

If you are 15 stone and you aren’t happy there, you may want to get to 13 stone and see how that works for you? 

That’s just a quick example, make it personal to you.

In terms of what it will take in the way of a plan, consider the following questions:

  • How many times per week will you lift weights? 
  • How many steps will you do per day on average? 
  • How many litres of water will you drink per day? 
  • How much sleep will you get per night? 
  • Will you track your calories? 

Again these are just examples, it’s not an exhaustive list but at this point it doesn’t really need to be.

Last point here – BE REALISTIC.

The most important step is coming up…

Step 3 – EXECUTE 

Now you have a plan, it’s time to act upon it. 

The best plan in the world is useless without action.

Make a schedule of your week and commit to the times and days you will be exercising, be that a walk or a gym session. 

Make these appointments with yourself non-negotiable if you don’t have a personal trainer. 

Step 4 – REVIEW 

Personally, I like to review progress weekly but pick a timeframe that suits you and your personality. 

That’s not to say I would make knee-jerk reactions every week, I always look for the general trend to be going in the direction I want it to go. 

I wouldn’t tend to change anything for at least 14 days of trying it.

If your plan is working, fantastic you can crack on. 

If it’s not, what adjustments can you make to the plan? 

Notice I say adjustments here, I don’t say panic, starve yourself, train to your limit and that’s your new plan. 

I’m talking tweaks here and there in terms of maybe few more steps or a few less calories, maybe both. 

Maybe you don’t need to move more, you might need to track your calories more accurately than you have been. 

Step 5 – REPEAT 

Now you have the above process, it’s easily repeated. 

Go through step-by-step, eventually you will come across what I call your ‘sweet spot’, which is know yourself that well that you will find the number of calories you need to take in to look, feel and perform exactly how you want. 

Thanks for reading, have a great day.


Do you need confidential help with your health, fitness or nutrition? I have a range of services available, with Personal Training in my Private Gym in Manchester, also at your home or workplace in the surrounding areas. For clients further afield, I provide Online Personal TrainingNutritional Consultancy & Private Fitness Holidays.

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