“Where do I start?”

“What should I do first?”

These are two of the most common questions I get from people on a daily basis. Many people are ready and willing to make a healthy lifestyle change, but really have no idea how to take that first step. I remember being in that same situation, I just wanted someone to tell me “You have to do this” and I was willing to listen. Fortunately, by working with numerous clients over the years, I have been able to identify the three most important things you can do right now to see results. This is a great starting point for anyone looking to achieve a specific goal, whether it’s losing weight, increasing muscle tone, or improving eating habits. The bottom line is that when you see your success, you will stay motivated and keep going. Let’s dive into it:

1. Clean your kitchen.

If your cabinets look like the cookie aisle at your local grocery store, then you’re setting yourself up for failure. Testing your willpower is one thing, but making it nearly impossible to resist is a recipe for disaster. Once you’ve decided you want to feel better, have more energy, and look better, you need to eliminate the very things that have brought you to this point. Take a garbage bag and fill it with processed foods that are high in sugar because you won’t need them anymore. “But I paid so much for them!” Too bad, consider it an expensive lesson in eating better!

“I’ll keep some things in the cabinets, but I won’t eat them.” No, it’s not going to happen. If there is junk food in the house, you will find it. Whether it’s after a long day at work or just as a “quick snack” before making dinner, trust me, they’ll eat it. I’ve seen this too many times and been through it myself. High-sugar foods contain numerous addictive properties that will increase your cravings. You don’t want to become one of those drug-sniffing dogs you see at the airport. If there are no cheat foods, then you simply cannot and will not cheat. Period.

2. Schedule your training

This seems like a simple concept, so simple that most people would say it’s not necessary. How many times have you meant to hit the gym, but as you go through the day it gets pushed further down the list of priorities until all of a sudden you look at your watch and it’s too late? When you’re just starting out with your exercise program, you need to make it a habit. Most of us are experts in the art of procrastination, whether we realize it or not. We tend to delay things that we are not excited about doing. Then suddenly it’s late at night and you still have to get home, cook dinner, organize your encyclopedia collection, wash the roof, and mow the lawn with scissors. It’s pretty crazy what we can get busy with when we’re avoiding something.

Put it on your calendar, treat your workout like any other reservation or appointment you have. This will ensure that you schedule things around it instead of delaying your training because more important things came up. This strategy has helped most of my clients stick to their exercise regimen and develop that habit.

3.Nutrition Diary.

Do you want to change your way of eating? First you have to identify the areas that need to change. Most of us think we eat better than we actually do. I’ve seen it countless times. Take a week and write down everything you eat, but be honest. Most people I meet tell me that they eat “pretty well.” This vague description could mean something different to each individual. Many people are very surprised when they complete this exercise and realize how many unhealthy snacks, cheat meals, or indulgences they consume in a week. On a day-to-day basis, having one or two “problem foods” doesn’t seem so bad. Stretch that out for a week and add some sugary drinks and you have the perfect muffin top recipe. The other important thing here is that most people have no idea what they should be eating. They look at the guidelines set by the government and think that this is the ideal path to healthy living. I hate to burst your bubble, but following the guidelines you were taught in high school health class is exactly what has led us to become one of the most obese and unhealthiest nations in the world. It’s time to make a change. Write down your average food consumption for the week, you will be surprised.

Take the first step towards a new you. If things haven’t worked out to this point and you feel stuck at your current weight or health situation, challenge yourself to be better. Small changes each day lead to new habits and a new lifestyle.

Do more than just exist.