Starting something new can feel exciting. It can also feel a bit overwhelming. Whether you’re just beginning or trying to get back into a routine, it helps to know what the first few weeks will actually look like.

Here’s what you’ll likely experience with a training and meal plan made for you.

Week 1: easing in

The first week is about one thing: showing up. You’ll start with simple workouts that suit your level, nothing intense or over the top.

Expect:
• Easy-to-follow exercises
• No long, punishing sessions
• Meals that feel doable, not strict or boring

Expect it also to feel a little awkward. You’re learning movements, figuring out timing, and probably second-guessing whether you’re doing it right. That’s all normal.

The meals are simple. Nothing extreme, nothing that requires buying eighteen ingredients you’ve never heard of.

Week 2: the annoying bit

Week 2 is where it gets annoying (stay with me on this). The novelty’s worn off, but you haven’t seen results yet. You might skip a day. You might eat pizza and feel like you’ve ruined everything. You haven’t.

The difference between people who make progress and people who don’t isn’t willpower or never skipping a day. It’s what happens after a bad day. Do you get back to it, or do you let your plan fall off the rails entirely? This fork in the road is what makes all the difference.

Around week 2, you might feel a little more energy. Or you might not. Either way, you’re still figuring things out.

Week 3: feeling more settled

You’ll start to see real signs of progress. You’re less out of breath going up stairs. You’re not as sore after workouts. You sleep a bit better. Your jeans fit slightly different – not dramatically, but enough that you notice when you put them on.

Meal planning stops feeling like a chore you’re forcing yourself to do. It’s just part of what you do now, like brushing your teeth.

Week 4: a routine that works

By the end of the month, you’ve built something real.

You move through workouts without dreading them. Some days you might even look forward to them. That feeling gets stronger the longer you stick with it.

You eat in a way that doesn’t make you feel deprived or obsessed. And most importantly, you start to think, “Okay, I can actually keep doing this.”

That’s the whole point. Not to be perfect for 30 days, but to build something you can stick with for longer than 30 days.

That’s what happens when the plan fits your life – not someone else’s.

What Happens After That?

You keep going. You adjust things based on what’s working. Whether you want to gain strength, drop some weight, or just keep the habit going – your next plan keeps that momentum alive. Momentum is a powerful thing.

Here’s something important as you continue: don’t let anyone dictate your diet or exercise habits. You don’t need to justify or explain your exercise or diet habits to anyone. You’re allowed to have boundaries. You don’t need to make other people comfortable with your choices.

Your own experience trumps everything else. Not what some article says is optimal. Not what worked for your coworker. What actually works for you, based on how you feel and what you see happening in your own body. Personalised plans are best, ones built around you, and ones where you can measure your progress.

A month from now, you’ll be glad you started.

So, why not start today?

👉 Start your 4-week journey here