3 Steps to Developing a Fitness Game Plan

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Idea Plan Action-script

3 Steps to Developing a Fitness Game Plan by Stephanie Nickel

It’s simpler than you may think to develop a fitness game plan of your own. In fact, it’s as easy as 1-2-3.

1. Choose the healthy habits you would like to incorporate into your life.

2. Create a realistic timetable to do so. Perhaps add one or two new habits every week or so.

3. Create a reward schedule that will keep you motivated. (You will notice that I have chosen related rewards, but what you choose is only limited by your imagination . . . well, that and your budget. [grin])

Here’s what my game plan looks like:

Healthy Habits to Incorporate

Drink more water
As long as I keep water on my desk, I sip at it consistently.
When it is chilly, non-caffeinated herbal teas are a great option.

Make a weekly meal plan
This is my #1 area of weakness.
By creating a menu and shopping list, I ensure that my family and I will eat better.

Snack healthy
If I keep healthy snacks on hand (i.e.: fruit and veggies) and avoid buying unhealthy options, things will go much better.

Explore gluten-free options
My daughter has stomach issues. I believe if I incorporate some gluten-free options, it will be better for all of us.

Buy less pre-packaged, processed food/eat clean-er
For some people, the all or nothing approach works best. I think it is much more reasonable for me to phase these things out slowly but surely over the next little while.

Walk five times per week
My hubby loves to walk in the evening and the nicer weather is here, so this shouldn’t be too much of a challenge.

Do resistance training 3-4 times per week
I have the knowledge, the equipment, and many resources (i.e.: books, DVDs, access to online workouts).
The one thing I don’t have is a good excuse for not doing so.

Say no to unhealthy options/exercise more self-control
In order to save money, I have been deliberately focussing on what I don’t need rather than what I would like to buy. It feels very liberating to say no.

The same can be true in the area of fitness. When my children were younger, we only had dessert on the weekends. It was a given that we didn’t buy sweets during the week. I think it’s time to get back into this habit.


Keep water with me; don’t buy calorie-rich drinks that appeal to me (i.e.: mocha iced coffee)
Eat desserts only on the weekends—if then
Visit the farmers’ market on Saturday mornings

Walk at least three times per week at least three out of four weeks
Do resistance training at least twice per week

Once a month, plan weekly menus and prepare shopping lists
Up resistance training to at least three times per week

Systematically replace pre-packaged, processed food with healthier options

Enjoy our holiday in Scotland, which will include lots of walking
Begin to walk on the arena’s walking track when the weather turns cooler

Begin to make more soups and stews (I love doing so when the weather turns cool.)

Shore up any areas where I’m slacking off

Keep up with all aspects of my Fitness Game Plan

And the Award Goes To . . .

Drinking only water and herbal tea for a week
~ treat myself to a tin of loose leaf tea and an infuser

Eating desserts only on weekend for two weeks
~ treat my daughter and myself to crepes at our local specialty restaurant

Walking for 30 minutes 10 times in two weeks
~ consider purchasing an MP3 player for those times I walk on my own

Doing 30 minutes of resistance training 6-8 times in two weeks
~ check into a gym membership

Menu planning and prepping shopping lists for a month (in one sitting)
~ purchase a new meal-planning journal

I am going to print this out and post it above my computer, which is where I spend most of my time. I encourage you to keep your game plan close at hand as well.


Keep your fitness game plan close at hand. (tweet this)


Read other posts by Stephanie

Making it easier to Exercise and Eat Well

6 Reasons People Exercise

Developing a Healthy Attitude


Steph (b and w)


Steph Beth Nickel is an author, a freelance editor and writer, a labour doula, and a former personal trainer. She’d love to connect with you on Facebook or Twitter, on her website or blog.

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2 thoughts on “3 Steps to Developing a Fitness Game Plan

  1. Pingback: Words of Wisdom and ROW80 Check-In | Steph Nickel's Eclectic Interests

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