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How to make New Year's Resolutions Stick

Jan 04, 2017


There are two kinds of people, 1- Those who've accomplished everything and are successful because they SHOW UP, AND, 2- Cowards who stick in their comfort zone and afraid of failing.

Don't begin by telling me that your New Year's Resolution is to give up New Year's Resolutions. This is your time to put all your words into action by SHOWING UP! One of the best feelings in the world (besides an orgasm), is the feeling one gets after accomplishing something that they've challenged themselves to do. I'm going to challenge you to sit down today (probably hungover), and write a thorough list of what you'd like to accomplish in 2017&

First off, this is a shitty NYR list…

To make your NYR work, there needs to be actionable steps…Goal #1 – Lose Weight.

Why? I want to feel better and look amazing naked.

How will you accomplish this? I need to get a gym membership on 1/3, meet with a trainer, and then every Sunday, plan my workouts for the week (Win the Week.)

Hurdles? Overwhelmed with information and diets. Not sure where to start and I have limited funds.

How will you feel when you accomplish this goal? If I could get into the best shape of my life in 2017, the year would be a success! I would feel amazing, especially when I see my ex’s fatass.

How will you feel if you do not accomplish this? A worthless pile-of-shit. Another failure stacked up in my pathetic life.

Amazing vs a worthless pile-of-shit. This is your decision to make, which one shall it be?

ACTION ITEM – Post up motivation quotes and images. By implementing a Positive F&^%$#@ Mindset, I want you to tell yourself DAILY how badass you are. Go over your braggart sheet. Put your favorite country song on (or whatever y'all listen to today) and go over that list. Even if the list is small because you're focused on the negative (NO MORE KAM'S aka Negative People), focus on that one positive thing. Maybe you're a great listener, friend, dog-walker, have awesome hair, or can drop it like it’s hot- focus on the good in your life.

Now start over with goal number 2: i.e. Stop Smoking… Why? How will you accomplish this? Hurdles? Etc.

Designing a detailed New Year's Resolution list should take you a few hours. The more time that you put into it, the greater the likelihood of your success. I want you to be part of the 5% who accomplish their New Year's Resolution goals. I'm going to help you by giving you a month of workouts for FREE. Remember, the goal is to WIN THE WEEK by SHOWING UP and maintain a POSITIVE F&^%$#@ MINDSET. Here's your key to success:

Day 1: Legs: Do each exercise individually and rest 2 minutes for exercise 1, and then 1-2 minutes for the remainder exercises: Goblet Squats 3 x 12, Lunges 2 x 10, Leg Press 3 x 15, Step-Ups 3 x 12, *Walk for 30-minutes 10% incline 3.0-3.5mph

Day 2: Upper Body Do each exercise individually and rest 2 minutes for exercise 1, and then 1-2 minutes for the remainder exercises: Chest Press 3 x 12, Dumbbell Row 3 x 12, Push-Ups & Inverted Rows 3 x 10, Bicep Curls, Lateral Raises, Tricep Extensions 3 x 10 (tri-set) *Bike for 30-minutes

Day 3: Legs Upper Body Do each exercise individually and rest 2 minutes for exercise 1, and then 1-2 minutes for the remainder exercises: Goblet Squats 3 x 15, Leg Press 3 x 20, Step-Ups 3 x 15, Leg Curls & Leg Extensions OR Hip Abductions & Hip Adductions 3 x 15, Pallof's into Planks 2 x 10 reps / 15-second max contraction holds, *Stair Stepper for 30-minutes

Day 4: Upper Body: Upper Body Do each exercise individually and rest 2 minutes for exercise 1, and then 1-2 minutes for the remainder exercises: Cable Row 3 x 15, Military Press 3 x 12, Incline Dumbbells into Bicep Curls 3 x 12, Lat Pull-Downs into Tricep Extensions, Ball Bridge with Band Pull-A-Part 1-minute & 15 reps, Push-Ups & Pull-Ups 2 x 10, *Run for 30-minutes

Day 5-7: Walk for 60-minutes daily. Take a Spin Class, buy a month of Classpass and take cardio classes; these days are to fulfill your FUN part of working out (hikes etc.) The 4-days of lifting weights are non-negotiable.

* Whatever form of cardio you enjoy if your goal is to maximize fat loss. If you wanted to do a 2-3 hour hike on days 5-7, then you could add in one more set of each exercise (4 instead of 3), and skip out on the cardio and do whatever exercises you like instead i.e. abs & thighs.


NONE. Continue to eat like you have, let's focus on one thing at a time and not make it overwhelming. How many times have you tried a workout plan with a diet, detox, magical pills, and this stupid waist cincher? Ya, the more you pile onto your plate, the greater the likelihood of failure. I want you to WIN THE WEEK for 4-consectutive weeks and see how you're feeling then. I will suggest to drink more water, and eat more protein. After a workout, chug down a protein shake. If you're not eating breakfast, start by consuming 30g of protein.

You’ll be successful in 2017, tell yourself that right now. Repeat it. If you want some help making some goals, send me an email or a text and I can help challenge you. We have 52-weeks to win; January is only four, so don't get discouraged if you don't win them all. I want you to change your thought process by looking at the big picture (52-weeks vs 1 week.)

I guarantee you if you adopt a Positive F&%$#@# Mindset and Win the Weeks by Showing UP, 2017 WILL be your best year yet. The best part? It won't only be aesthetics, you'll accomplish more within your profession, family, love life, and self-confidence. The key is to believe in yourself, and it all begins by SHOWING UP!

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