Key Takeaways

• Add a 10-minute cardio session to your daily routine to boost energy and endurance.
• Incorporate more protein into your meals to support muscle repair and growth.
• Learn strategies to overcome the initial motivation dip and stay consistent.

Building Momentum

Day 3 is here, and it’s all about building momentum! By adding a touch of cardio, focusing on nutrition, and addressing mental challenges, you’ll create a strong foundation for long-term success.

Fitness: Add 10 Minutes of Cardio

A quick cardio session can do wonders for your energy and endurance. Whether you’re just starting out or looking to enhance your routine, here are some simple ideas:

1. Walk or Jog: Head outside for a brisk walk or light jog.
2. Dance It Out: Turn on your favorite playlist and have a mini dance party.
3. Jump Rope: A classic cardio option that’s fun and effective.
4. HIIT It: Alternate 30 seconds of high-intensity effort (like jumping jacks) with 30 seconds of rest.

Action Step: Choose one cardio option and commit to 10 minutes today. Gradually increase the duration as your stamina improves.

Nutrition: Prioritize Protein

Protein is essential for repairing and building muscle, as well as keeping you full and satisfied. Here are easy ways to add more protein to your meals:

1. Breakfast Boost: Add a scoop of protein powder to your morning smoothie or oatmeal.
2. Snack Smart: Choose Greek yogurt, hard-boiled eggs, or a handful of nuts.
3. Make It Lean: Include lean proteins like chicken, turkey, or tofu at each meal.
4. Plant Power: Incorporate beans, lentils, and quinoa for plant-based protein options.

Action Step: Plan one protein-packed snack or meal today.

Mindset: Overcoming the Motivation Dip

The initial excitement of starting a fitness journey can fade quickly. When motivation dips, consistency is key. Here’s how to stay on track:

Remember Your Why: Reflect on the goals you set and the reasons behind them.

1. Set Mini Goals: Break your big goal into smaller, achievable steps.
2. Reward Progress: Celebrate small wins to keep your spirits high.
3. Find Accountability: Partner with a friend, join a fitness group, or check in with a coach. Click here to join the Meals.Muscle.Mind group on Facebook.

Action Step: Write down one reason why you’re committed to your fitness goals and keep it visible as a daily reminder.

Suggested Resources and Tools to Help You Succeed

1. Cardio Playlist: Create a playlist of your favorite upbeat songs to make cardio sessions more enjoyable.
2. Protein Guide: Download a list of high-protein foods to keep meal planning simple.
3. Accountability App: Use a habit-tracking app to monitor your daily progress and stay motivated.

Momentum is built through consistent effort, and every small action contributes to your bigger goals. Keep showing up for yourself, and the results will follow.

Looking for a structured workout plan to keep you on track? Click here to download my app today and access customizable plans that fit your goals.

Committed to Your Success,

Caitlin Followell
Certified Personal Trainer & Nutrition Coach