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2019 "Get Fit" Checklist!

5 Easy Steps!

Posted by Scott_Herman - January 10th, 2019

2019 has arrived and I know a lot of you are already going strong with keeping up with your goals and I’m so proud of you all! But I do have to apologize. I haven’t really posted anything for about 4 weeks because I’ve had just so much stuff to do getting my new home ready. But I’m here now and SO MANY exciting things are coming and to ensure you all make 2019 your best year of fitness yet, I want to go over my 5 best tips to GET FIT.

1. Make A Commitment

This is possibly the most important tip you need in your “get fit in 2019” plan, which is making a serious commitment. Now, although this is a very easy thing to do or say, most people tend to screw it up anyway. And that’s exactly why you’ll come across crowded gyms at the start of January and then by March 80% of those people are gone.

But making a commitment is much more than just saying ‘I want to lose weight’ or ‘I want to build muscle’. You need SUBSTANCE behind your goals in order to make them important enough to YOU in order to stick to them. For example, my 2019 goal is to get back to how thick and lean I was in 2013. Back then I didn’t have as many responsibilities, I was eating MUCH better, and I was training a lot harder as well. But to be perfectly honest, I am not too far off from that goal right now so mentally where is the urgency to even complete this goal? Well, that urgency to push myself has come in the form of looking like an ABSOLUTE BEAST in my BROLY COSTUME that I’m having custom made.

I plan on cosplaying like a madman once I get my hands on it, but you can’t adorn the Broly Gauntlets and neckless unless you’re ripped and shredded and FULL. Now I’ll never have those Legendary Broly shoulders, but achieving that base form SSJ look is definitely attainable!

It may sound silly, but THAT’S what I mean by giving yourself a REAL REASON to reach your goals. You have to give your goals substance and meaning and also keep in mind that it only takes about 21 days to form a new habit. If you can commit for 21 days, it will make the next 3 weeks even easier and then the next 3 weeks after that even easier and so on.

2. Train With A Gameplan

The second thing you need is a gameplan and you don’t even need a gym subscription to have one. Now the gym might be a good idea, especially if you find that it motivates you to train among like-minded people, but if the gym is not an option for you, for whatever reason, training from home is just as good. But you still need a gameplan.

I’ve been in this industry for over 20 years and I’ve always noticed that people who start lifting without a plan soon become lost and simply don’t train as hard as they could because they have ZERO direction when they start their workout. Newbie gains only last for about a month or so and if you want to stay committed to your goals you’re going to need to see CONTINUOUS gains!So whether you’re training from home or at the gym, I have full 12 week programs for each and every one of you available on my app and on this site!

3. Fix Your Meal Plan

Your results in the gym start and end with your meal plan. Period. There is no discussing this. If your efforts in the gym are not accompanied by a solid meal plan, you can wave your progress goodbye before it even begins. But don’t get it twisted, nutrition is not as complicated as it has been made out to be in the fitness industry. All it takes is just a small conscious effort on your part and it will, over time, become a habit, just like lifting.

Yes, it may be a bit harder to start out counting calories and macros at first, but eventually it becomes a part of who you are and you’ll even be able to know roughly how many calories and macros you’re consuming without even using a calculator. It just becomes second nature!

Start out by first getting a rough estimate of what your calories and macros should be based on your goal using my free fitness calculator. Then from there all you have to do is start eating healthy foods.  I actually have a great article written by my friend Tim called the “Healthy Shopping List For Life” that will give you a rundown of healthy choices of foods to fit your macros and for those of you who are using my app, just pop into the MEAL PLAN section and let the program guide you to picking the right foods and meals, it’s that easy!

4. Don’t Get Mad Over Missed Workouts!

While it is true that results come from consistency, that doesn’t necessarily pertain to consistently hitting chest every MONDAY. If you miss your Monday workout, don’t sweat it. As long as your meal plan is on point you will not suffer a setback! Then just move your Monday workout to Tuesday and keep going with your programing. If you want fitness to become a part of your lifestyle, you have to treat it as such and what I mean by that is that our lives are not 100% predictable. Things happen that we have no control over and we are forced to make adjustments. Well the same thing goes for your fitness routine.You won’t always be able to have it the way you want it so just get it in your head that it’s OK to adjust and adapt when needed!

5. Get Your Mind Right!

As humans we will ALWAYS find reasons, excuses, limitations and obstacles when it comes to reaching personal goals. We even have a place for posting about it…it’s called Facebook.

But even though a 5 page rant might make you feel better and then all your friends liking your post and commenting about how amazing you are, don’t worry about it, that you’re fine the way you are right now, might make you feel better, at the end of the day you are just being LAZY and proving to the world that you are a failure who can’t follow through with ANYTHING, even if that thing is important to you. And those people commenting and kissing your ass are only enabling that failure because those comments make THEM feel justified to give up on their goals, whatever they may be. The truth might hurt, but it is still the truth.


THE ONLY REAL OBSTACLE IS YOUR MINDSET and the fact is that anyone around you who seems smarter, stronger or more accomplished probably started out just the same as YOU. However, they managed to get their mind right and made SUCCESS a part of their life, not ranting on Facebook. I hope this article helps give each and every one of you the confidence to really kick your butt into gear in 2019!

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Excellent! Thank you very much
Just got the app looking forward to using it Scott! I did 3 rounds of P90x, 1 p90x3, 2 rounds of body beast, and now I'm starting to do big compound lifts with full body in mind (M,W,F). I do 3x8 and was wondering if you think that is a good starting point. I'm progressing decent. Also since I started this 2 year journey I have never really gotten lean... No matter how hard I try. Thanks again Scott for all your inspiration!!

I'm committing myself to eating at least 80% of my daily calories from fresh produce, meats, and single-ingredient sources. Halloween candy season kicked my ass.

Scott_Herman  Edit  Delete  Close

@stemjeff that's a great idea man! Fresh is best! It's OK to treat yourself around Halloween and the holidays though haha.


Which muscle building program of yours would you recommend if I only have 30-45 minutes at a gym and no spotter?

Scott_Herman  Edit  Delete  Close

@jacobjorgensen glad to hear that man! Make 2019 the year you not only gain more muscle, but gain more knowledge too!

jacobjorgensen  Edit  Delete  Close

@scott_herman Thank you, this is my year to change my lifestyle to take care of my body and all your video's, articles, and advice are extremely needed and helpful.

Scott_Herman  Edit  Delete  Close

@jacobjorgensen Start with the 5 Day split.  You should be able to get in and out in under an hour.  If not, leave a comment on the routines you can't finish in time and we will help you make some adjustments!  GET THOSE GAINS!

I cant wait to See you in your broly costume. Next year your goal can be to Look like trunks against cell.
Scott_Herman  Edit  Delete  Close

@protein90 haha it's all good man I know what you mean really. Trunks was bad-ass in that form against Cell!!

Scott_Herman  Edit  Delete  Close

@protein90 but.. going from Broly to Trunks (even Full Power against Cell) would be a downgrade really haha. I'll be working towards his Legendary form!! This costume is going to be so sick though man, I can't wait either!


Thanks for writing this up