How to Create a Workout Plan – My 3-Step Process

Last Updated: June 1, 2019

“We give up too easily on ourselves… but we refuse to give up when we have someone else counting on us”: fitness expert Tana Cogan shows you how to adjust your mindset to help you back on track for your fitness goals of 2019.

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Are you sick of starting and stopping when you have really wanted so desperately to achieve your goals. I totally get that, because I used to be that person—always starting on my fitness journey, then stopping. But what I realised is that I was too focused on the big picture and the negative things, instead of being happy and positive, remembering what I had already, and what I had achieved. In short I had to learn how to create a workout plan.

If you change your mind, everything in your life will change. We hear that often, because it’s true. If you focus on the things you don’t have, what does that achieve? By appreciating the importance of and learning how to create a workout plan, you are truly taking charge.


My 3-Step Process in How to Create a Workout Plan

What’s involved when you are investigating how to create a workout plan is essentially a three-step process, involving: 1. adjusting your mindset towards positivity; 2. properly focusing on your goals, and; 3. documenting your goals in a plan. The crucial first step is shifting your mindset away from negativity and what you don’t have, to positivity and what you have already.


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1. Adjust Your Mindset

If you focus on the positive, and realize all the great things you have achieved already, you will start to be happier, and that will continue to attract better things into your life. Like attracts like.

So, in fitness, instead of focusing on the 20lbs you haven’t lost yet, focus on the 5lbs you have lost already. In this world, we are always rushing for the prize and forgetting to enjoy the journey.

Fitness is an amazing journey if you change your mindset about it. Instead of being filled with dread going to the gym and doing your workouts, try giving yourself a pep talk, and say:

“Today is going to be great because I’m choosing to improve my health by working out and eating better.”

Give it a try for a week and I bet you will see the journey to fitness in a much better light. This is a crucial aspect of learning how to create a workout plan that will last. So now that we’ve talked about mindset, let’s talk about achieving your goals.


2. Focus on your Goals

Think about what you truly want. That will be the big picture. Once you have that goal, think of someone other than yourself that you want to accomplish this goal for. A lot of people ask me:

“Why think of anyone else on this journey?”

Well, a lot of times, we give up too easily on ourselves… but we refuse to give up when we have someone else counting on us. This will truly fuel you when you are feeling burnt out.

If you really want to see your mission through and achieve your goals, I recommend thinking of someone you really love, such as your family, lover or even an ex. Sometimes people get their best fuel from the anger and pain of an ex, and you can transform this energy into motivation to get results from your daily workout.

Now that you’re motivated, and you understand the fundamentals of how to create a workout plan, it’s time to start writing and breaking things down.


3. Make Your Plan

Writing down your goals in a simple, easy to follow plan, and leaving this chart in a place where you will always have access to it, is a crucial step in ensuring that you will achieve your goals, instead of falling by the wayside. It doesn’t have to be terribly complicated. Here is what to do. Take a blank sheet of paper, and write down the following things, in order.

  1. Your big goal.
  2. The reason(s) why you want to achieve that goal.
  3. Who you want to achieve that goal for.
  4. The things you need to change in order to make your goal happen.
  5. And a series of easy, achievable steps on how you will reach your big goal

Here is an example:

achieve your goals, tana cogan, tana ashlee, train with tana

Image Source: Tana Cogan

Give it a try. And be sure to put it somewhere you see daily so you don’t get off track. Good luck. I really hope this helps you to achieve your goals, in fitness, business and life. I know you can do it!


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