Follow This 2022 Plan to Get Lean and Healthy, Easily

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By Coach Sarah Eiserman


As we start to say goodbye to 2021 and turn our thoughts to a new year, most of us stop to reflect a little on what went well in the last year while starting to focus on the things we’d like to do differently as we turn the calendar to 2022. This next year, let’s all try something new. Instead of setting unrealistic New Year’s resolutions, I want to encourage all of you to take a new approach to your goals in the new year. 

“Think Big, Act Small”


I want you to keep those big lofty goals. Get a new job. Ask for that raise. Lose the weight. Buy the house. Run that race. Find true love. Chase those great, big hairy goals but remember to act small. Make a plan and fill it with tiny, little daily actionable habits. Those tiny, baby steps will lead you to your goal. Go all in on modest action.  Embrace the mundane. Befriend frequency. Crush consistency. These small steps will add up exponentially. 


Often when we impart on a new exciting goal, we want to go big. Motivation is high and we are ready for change. But we go so big that we burn out in a month or two and we feel like a failure because we couldn’t make all the changes all at once. This year identify that big goal but act small. Do the little things each day that will add up in the end. 


Let’s break this down a little further with some examples. Since we are a nutrition coaching company, let’s talk about that wellness goal. Here at Fuel Your Fitness, we always encourage big thinking through small achievable steps. If you have a goal to lose weight, change your body composition, or be the healthiest version of yourself, start by adding in some small daily habits and focus on doing them well. Do them until they turn into an automatic habit that you no longer have to try to achieve but you can eventually put on autopilot because they are so easy to do. Focus on adding in one new small goal a month and a year from now you’ll be in a place you never imagined you’d get to. 


  • January: eat lean protein at every meal
  • February: eat a vegetable, 2-3 servings a day 
  • March: drink water (½ your body weight in ounces a day)
  • April: cut highly processed foods out 
  • May: walk (3-5k steps a day)
  • June: sleep (7-9 hours a night)
  • July: add in 1 day of resistance training a week
  • August: track your food in an app (MyFitnessPal is a great option)
  • September: walk some more (increase your daily steps to 7-10k)
  • October: use MyFitnessPal to hit a protein goal (.8-1g/lb of body weight)
  • November: add in a second day of resistance training per week 
  • December: start a daily gratitude practice 


A year from now all of these small actions can add up to achieving a great big goal. We all start the new year with motivation but that motivation doesn’t last. Eventually February will roll around, it’ll be freezing cold and snowing out and Netflix will start to reel you back into that warm blanket cocoon on the couch. Don’t let motivation be your guide, instead reach for the consistency that only small actions will allow.

What are your big goals for this year and how do you plan on achieving them through acting small? 

Have questions or want to work one-on-one with a coach to help you think big, act small? Schedule a free introductory call here.

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