Staying in Shape Year-Round: No Negotiations, No Excuses

As we inch closer to April, that New Year’s resolution motivation starts to fade. So, I want to share a few tools that help me stay in shape year-round.

There are two core principles I follow when it comes to exercising and staying committed to my goals:

1) Non-negotiable needs vs. Flexible Wants

I negotiate my wants, but when it comes to my needs, there’s no debate—period.

People assume that because I work in the fitness industry and own a couple of gyms, it’s easier for me to stay in shape. That couldn’t be further from the truth. I’ve seen plenty of out-of-shape gym owners, just like I’ve seen orthopedic doctors limping, chiropractors in pain, and Michelin-star chefs devouring greasy burgers.

In fact, sometimes it’s even harder for me. After a long day of training clients, the last thing I want to do is stay late at work for my own workout. But I have one hard rule: My needs are non-negotiable.

The other day, my daughter said, “You don’t like McDonald’s,” and I corrected her. “It’s not that I don’t like McDonald’s—I actually do. I just don’t eat it.” The same goes for Taco Bell, Dunkin’ Donuts, and In-N-Out. Who doesn’t enjoy that kind of food? Most of us do. But I choose not to indulge for obvious health reasons.

That said, I keep my diet clean 80% of the time, and I believe that 20% of ‘the bad stuff’ isn’t just allowed—it’s necessary. Many diet plans even recommend it. We need that 80% to maintain a healthy lifestyle, and we need that 20% to prevent burnout. That’s where I pick my “poison.”

I’d rather have a glass of wine than a maple-glazed doughnut. I’ll take a protein-style 3×3 at In-N-Out over a drive-thru McDonald’s meal any day. I apply the same principle when working with my clients. I make sure they do what they need to achieve their goals while sneaking in some of what they want so they stay engaged.

Here’s the key: I plan my treats. If I know I’ll be indulging in an Italian feast for dinner, I adjust—cutting down on calories at breakfast and lunch and adding 30 extra minutes of cardio to balance it out. The bottom line? A bowl of pasta or a burger and fries never sneaks up on me—or you.

By planning my meals and workouts, I stay in control. My wants are flexible, but my needs? Non-negotiable.

Try it. Start small. Observe the voice in your head trying to talk you out of your workout or convincing you to grab that cookie instead of an apple. Observe. Adjust. Take control.

2) Keeping It Simple

The #1 reason people fail to achieve their goals? They overcomplicate things. They psych themselves out, thinking fitness is too hard, too complex, too much to figure out. It’s not.

The other day, a couple came into Results to check out the facility. They spent 20-25 minutes walking around, inspecting every piece of equipment—like they were shopping for a new car. Then they left, saying they’d be back. I’m not sure what they were looking for, but I can tell you what they needed—a treadmill (or any piece of cardio equipment) and an hour of their time.

That’s why so many people stay out of shape. They think they need the perfect, detailed workout program (which, let’s be honest, they’re never going to create anyway). But at its core, fitness isn’t about complicated plans or fancy equipment.

It’s about one thing: moving, consistently. Just move. No overthinking. No excuses. Just 40 to 55 minutes of continuous movement at a pace you can handle.

One of the biggest reasons we should exercise—beyond the obvious physical benefits—is to get out of our heads and into our bodies.

Courage, confidence, and creativity live in our hearts—not in our heads. But fear, doubt, and negativity? They’ve been renting space in our heads for a long time. Overcomplicating things just keeps us stuck there.

That’s why we fail. Not because we don’t know what to do—but because we make it more difficult than it needs to be. And let’s be real—that’s also the reason we complicate things in the first place.

Because deep down, if we admit it’s actually simple, we’re left with only one truth: We could do it… but we’re choosing not to.

Final Thoughts: Take Action

Staying in shape isn’t about perfection; it’s about consistency.

Set your non-negotiables. Keep it simple. And most importantly—take action.

Our willpower is a muscle. The more you use it, the stronger it gets. Life doesn’t get easier—you just get tougher, smarter, and better equipped to handle the challenges that come your way.

So next time you feel yourself making excuses, remember two things:

1. Don’t negotiate.
2. Keep it simple.
   
   

Now, it’s your turn. What’s one small change you’re making this week to take control of your fitness? Drop a comment or send me a message—I want to hear about it.