There’s More to Creating a Fitness Plan Than People Realize
In the hustle and bustle of modern life, most people in the U.S. already feel maxed out. Time, energy, and money are limited resources, and many are juggling them just to get through the day. So, when someone decides they’re fed up with their fitness and wants to take on a new workout plan, it’s not as simple as lacing up sneakers and hitting the gym.
A successful fitness plan requires you to think critically about where these three resources—time, energy, and money—will come from.
1. Time
If you’re not currently working out but want to start, the first question to ask yourself is: Where will this time come from?
Time is a zero-sum game. If you’re adding something new to your schedule, something else has to give. Are you willing to sacrifice TV time, scrolling on social media, or even an extra 30 minutes of sleep? It’s not just about finding time but consciously deciding what you’re willing to trade for it.
2. Energy
Working out doesn’t just take time—it also takes energy. If you’re already feeling drained at the end of the day, it’s important to evaluate where your energy is currently going. Ask yourself:
• What am I doing now that drains my energy?
• Can I minimize or eliminate activities that leave me feeling depleted?
Alternatively, consider ways to boost your energy reserves. This might mean prioritizing better sleep, improving your nutrition, or managing stress more effectively. Sometimes, it’s not about cutting things out but about adding habits that energize you for the new commitment.
3. Money
While some fitness activities are free, many come with a cost—gym memberships, fitness classes, equipment, or even the gas to drive to a park. If you’re on a tight budget, you’ll need to figure out where the funds will come from.
Are you willing to reallocate money from other areas, such as dining out or entertainment? Or could you find creative ways to work out for free, like using bodyweight exercises at home or running outdoors?
A Personal Example: Prioritizing Time With My Daughter
This idea of balancing resources applies to all aspects of life, not just fitness. For instance, I’ve recently decided I want to spend more quality time with my seven-year-old daughter. I want to create core memories with her, but to do so, I’ve had to carefully consider how to free up time, energy, and money.
• Time: I’ve realized that I need to cut back on mindless scrolling or other low-value activities to make space for meaningful experiences with her.
• Energy: To have the energy to be present and engaged, I’ve started going to bed earlier, eating healthier, and planning my days better to reduce stress.
• Money: While some activities we enjoy are free, others—like trampoline parks or roller-skating rinks—come with a price tag. I’ve had to reallocate funds, cut back in other areas, or dip into savings to make these experiences possible.
The Takeaway
Whether it’s fitness, family, or any new goal, success starts with a plan. And a good plan requires understanding that time, energy, and money are finite resources. It’s not enough to set a goal—you need to figure out what you’re willing to sacrifice or change to make it happen.
So before jumping into your next big endeavor, take a moment to evaluate your resources. Ask yourself:
• What am I willing to trade to make this work?
• How can I optimize my time, energy, and money to align with my goals?
The answers to these questions might just be the key to creating a sustainable, successful plan—whether it’s for fitness, family, or anything else that matters most to you.
There’s More to Creating a Fitness Plan Than People Realize
In the hustle and bustle of modern life, most people in the U.S. already feel maxed out. Time, energy, and money are limited resources, and many are juggling them just to get through the day. So, when someone decides they’re fed up with their fitness and wants to take on a new workout plan, it’s not as simple as lacing up sneakers and hitting the gym.
A successful fitness plan requires you to think critically about where these three resources—time, energy, and money—will come from.
1. Time
If you’re not currently working out but want to start, the first question to ask yourself is: Where will this time come from?
Time is a zero-sum game. If you’re adding something new to your schedule, something else has to give. Are you willing to sacrifice TV time, scrolling on social media, or even an extra 30 minutes of sleep? It’s not just about finding time but consciously deciding what you’re willing to trade for it.
2. Energy
Working out doesn’t just take time—it also takes energy. If you’re already feeling drained at the end of the day, it’s important to evaluate where your energy is currently going. Ask yourself:
• What am I doing now that drains my energy?
• Can I minimize or eliminate activities that leave me feeling depleted?
Alternatively, consider ways to boost your energy reserves. This might mean prioritizing better sleep, improving your nutrition, or managing stress more effectively. Sometimes, it’s not about cutting things out but about adding habits that energize you for the new commitment.
3. Money
While some fitness activities are free, many come with a cost—gym memberships, fitness classes, equipment, or even the gas to drive to a park. If you’re on a tight budget, you’ll need to figure out where the funds will come from.
Are you willing to reallocate money from other areas, such as dining out or entertainment? Or could you find creative ways to work out for free, like using bodyweight exercises at home or running outdoors?
A Personal Example: Prioritizing Time With My Daughter
This idea of balancing resources applies to all aspects of life, not just fitness. For instance, I’ve recently decided I want to spend more quality time with my seven-year-old daughter. I want to create core memories with her, but to do so, I’ve had to carefully consider how to free up time, energy, and money.
• Time: I’ve realized that I need to cut back on mindless scrolling or other low-value activities to make space for meaningful experiences with her.
• Energy: To have the energy to be present and engaged, I’ve started going to bed earlier, eating healthier, and planning my days better to reduce stress.
• Money: While some activities we enjoy are free, others—like trampoline parks or roller-skating rinks—come with a price tag. I’ve had to reallocate funds, cut back in other areas, or dip into savings to make these experiences possible.
The Takeaway
Whether it’s fitness, family, or any new goal, success starts with a plan. And a good plan requires understanding that time, energy, and money are finite resources. It’s not enough to set a goal—you need to figure out what you’re willing to sacrifice or change to make it happen.
So before jumping into your next big endeavor, take a moment to evaluate your resources. Ask yourself:
• What am I willing to trade to make this work?
• How can I optimize my time, energy, and money to align with my goals?
The answers to these questions might just be the key to creating a sustainable, successful plan—whether it’s for fitness, family, or anything else that matters most to you.
Like they say, never underestimate the power of the mind.
Thank you, everyone who shared personal stories of resilience when I asked for some on social media. Inspired by you, I finished the OCRWC World Championship 3k with a silver medal (my highest-ever finish at a world championship), despite losing sleep and emotional energy over my father‘s passing the week before.
And then, at 42 years-old and significantly older than my competition, I woke up the next morning, pushed aside all excuses not to toe the start line again, raced the 15k race (which ended up being 10 miles) up and down a steep mountainside, carried a 50lb sandbag over a rock quarry, and swung through monkey bars, right onto the world championship podium again.
When I thought perhaps I couldn’t do it, my heart reminded me that I could, as I remembered how many people are dealing with life obstacles far greater than my own.
“I’m so nervous I could cry,” I heard myself tell our six year-old as Tim dropped me off at the designated start line dropoff spot.
As I walked a half mile to the start, I told myself, “This will be hard, but you can do this. You’re committed. Just don’t start out too quickly and make it harder than it already is.
And then what did I do as soon as the race started? Started with a 6 minute and 40 second mile…oops. Race adrenaline made it feel easy, and even though I had purposely stayed 10-15 seconds behind the front pack of experienced ultrarunners, I had made a classic rookie mistake.
“That’s gonna hurt later.” I thought to myself, and followed it up with a slower-yet-still-way-too-fast-for-your-first-ultra 7-minute-paced second mile.
After settling in to a reasonable yet still strong pace, I stayed steady and feeling great for the first 18 miles, even up 4,000 feet of elevation to the top of Mt. Chuckanut.
But what goes up must come down, and the part that’s usually my favorite (running downhill) turned from whee to whoa halfway down the mountain as what felt like an army of fire ants stabbed my quads with each step, leaving me to dig deep for the last 10 or so miles, physically and mentally.
Ultras build grit. I’m so glad I did it. And I’m so glad it’s over. Much respect for people who do these often. Ultras are no joke, yet some people flew by me at the end of their race with huge smiles and kind words to me as I hobbled in. What a cool community.
Habits shape who we are and determine where we’re headed. Consistency breeds excellence. From small actions to daily routines, habits sculpt our success story. Cultivating good habits isn’t just a choice; it’s a game-changer.
Do you want to wake up earlier, eat better, exercise more, or be more confident, or just feel better all-around? Do you know what you should do but have trouble doing it consistently? I can help!
Sign up for my January Habit Hacking course to get unstuck with habits that stick.
It’s a personalized program that starts with:
💥 figuring out your goals via an in-depth questionnaire
💥 determining the best habits to get you to them
💥 uncovering the obstacles in your path to success
💥 adding friction to bad habits so they fall to the wayside
💥 creating new, good habits that stick
We’ll go over the science behind habits, and how relying on willpower just doesn’t work. We’ll adopt a better strategy – one that, over time, makes sticking with the desired behavior almost effortless.
The next round of habit coaching begins the first week of January. Each coaching package includes:
1. A one-hour strategy call to determine which new habits to adopt and how to ensure success (using habit coupling, small habit progression, etc.)
2. A daily check-in via text or Google Sheets for accountability
3. A weekly 20-30 minute check-in call to see what’s working and adjust what’s not
Gift this to a loved one or to yourself! A $500 value for only $350, but only until Dec 15th.
To sign up or ask questions, simply send me an email to rosewetzel@yahoo.com.
If you are ready to do the work for lasting change, then I would love to be your coach!
My habit hacker system is based on the hit habit book, Atomic Habits.
