How to Create Your Own Workout Plan

Video Transcript

In today’s transformation coaching session you will learn how to set a goal and put a plan in place to achieve it!

Now Ant loves a good quote, so take it away Ant!

Ok, here goes….

“Fail to Plan, Plan to Fail”

“A goal without a plan, is just a wish”

“If it’s important to you, you will find a way. If it is not, you will find an excuse!”

Now the unfortunate thing is that these are all true.

We like to keep it simple. We use 3 w’s to help us get there

What, Why & Work

What you want, specifically.

Remember you can’t hit a target if you don’t know what you are aiming for.

Ooooooh good one

Why you want it.

Attach some meaning to it.

How would you feel if you didn’t achieve your goal? Visualise yourself not achieving your goal and notice how this makes you feel.

Now visualise yourself achieving your goal and notice how good this makes you feel.

Ok, so you have your what and you know your why, now you need to work towards it.

The plan won’t work if you don’t. It doesn’t matter how good the plan is or your trainer, the only one who can do the work to achieve your goals, is you!

Remember for every goal, there is a price to pay – the only question is “ are you willing to pay the price?”

Now, remember goals should be SMART.

Specific, Measurable, Action Orientated, Realistic & Timed


Your goal needs to be as detailed as possible. You can’t just say lose weight and tone up. It’s too vague. Sure if you weigh yourself, then go to the bathroom and weigh yourself again, you will have lost weight. Sorted! Goal accomplished. Is this what you really meant?

So pick a specific target, for example, 5lbs in 5 weeks.


If you don’t know where you are starting from, how will you know when you get there? So measure yourself at the start and then you can track your progress. If you don’t know what you weigh now, how will you know when you lose 5 lbs?

The same goes with any other measurements like body fat, circumference and even strength.

Action Orientated

As we said before, the plan won’t work unless you do. You need to take action in the direction of your goal. It’s alright saying I want to travel abroad but if I don’t actually go to the airport I am never going to get there. Set your goal and work towards it.


Let’s face it, you are setting yourself up to fail if your goals are too unrealistic. You can’t lose 2 stone in 2 weeks or gain a massive amount of muscle in a week. Be realistic with your goal setting and stay consistent in the process. Results don’t happen overnight. Be patient.


Set yourself a time limit. You don’t want to just say lose 5lbs and leave the date open. Sure you could lose 5lbs over 5 years, but is that what you really want?

Now it’s time to get into the Day to Day steps of achieving that goal.

You need to plan your days and weeks out.

Plan what you want to eat for the week ahead, get your food shop in and prep your food. Don’t just wing it every day and then grab whatever’s handy.

Let’s face it, whatever’s handy is usually not that good for you, unless you are reaching for fruit.

We like to batch cook once or twice a week. That way we don’t have to think about what we are eating next, as it’s already prepared. Plus it prevents food waste.

Plan when you are going to do your workouts. Make them like little meetings. Put them in your diary/calendar. If you have them set out, you are less likely to skip them. That’s why we give schedules with our plans and accountability checks. It’s important to be held accountable as you are more likely to succeed.

Remember consistency is key.

I feel a quote coming on

As Robert Collier said

“Success is the sum of small efforts repeated day in and day out”

And I will finish off with one from Arnie

“you can have results or excuses, but you can’t have both”.


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