by Will Grumke March 12, 2020 10 min read


Every year, January 1st rolls around, marking the start of a New Year ... and what most Americans see as an opportunity for change.

I say opportunity because change is certainly not guaranteed, it is something we all must individually earn for ourselves.

Speaking from experience, I’ve taken on many New Years with the desire to lose weight ... to get in shape ... to make this the year I am truly confident in my own skin.

Telling myself it would be the year I would feel comfortable with my shirt off come spring and summer.

Then, shortly after the start of the New Year, I “fell off track” ... “life happened” ... and ultimately I never reached my goals ... maybe you can relate.

The truth is, that happens to most people, most years.

But it doesn’t have to happen to you!

Stormi Knight - 1st Phorm


Make positive changes in your life and actually earn the results you want!

But how do you do it? How do you create change? How do you achieve your fitness goals?

You can do it by simply changing your habits.

This might require adding in a few new habits, swapping out current habits for more beneficial ones, while continuing on with the good habits listed below that you are already doing!

Ok, easy enough ... but how do you change your habits?

You change your daily actions!

If you are unsure of what actions you need to take to be successful in reaching your goals, don’t worry ... that’s what this article is for!

After my own personal weight loss journey of losing 50 pounds and now helping thousands of people over the last 7 years ... Here is what I have found to be 10 of the best actions you can consistently take to form the habits you need to actually earn the results you want in 2020!

  1. Know and refer back to why you want to change
  2. Set goals and expectations
  3. Drink 100 to 120 oz of water a day
  4. Change part of your nutrition plan ... not the entire plan
  5. Have a workout plan
  6. Don't skip the weights
  7. Control your rebound
  8. Concern yourself with consistency
  9. Be purposeful with sleep
  10. Limit your scale time

Keep reading to learn why and how these 10 tips will help you ACTUALLY earn the results you want this year!

Ash Nordman - 1st Phorm


Do you want to lose fat and get leaner? Do you want to build muscle? How about perform better?

Maybe your goal is a bit more broad and you want to look and feel your best this year.

Whatever the reason, you’ll need to go deeper than that to reach your goals. You need to understand WHY you want those things.

For example, when I started on my fitness journey I wanted to lose weight.  My goal was to lose weight, but more importantly, I wanted to actually feel confident and less self-conscious.

I wanted to feel comfortable with my shirt off.  I wanted to actually like the way my clothes fit, so really, I wanted to do much more than just lose weight.

Therefore, when things got tough, thinking back to WHY I wanted to TransPHORM, and why I wanted to lose weight made it easier to stay on track. That ultimately lead me to me reaching my goals, just like it will for you.

So first thing to do, figure out what’s the reason WHY you want to accomplish your goals.  Then, use that as motivation to get you through the obstacles and challenges you will face along the journey!

Laurin Conlin - 1st Phorm


Frustration and stress comes from the difference between expectation and reality.

What that means is that if you expect one thing ... and something else happens ... you are more likely to be frustrated. For example, you set your expectation to lose 40 pounds in 30 days ... you’ll be frustrated and stressed when that doesn’t happen because to do that the right way, in a healthy way, is not likely.

This is a MAJOR reason many people fall off track ... and ultimately fail.

Don’t fall into the trap of thinking that 30 days is long enough for you to “undo” what you have done to your body over the last “x” amount of months ... years ... or even decades! No matter what your goal, or where you are starting, it will take time to reach your fitness goals.

Depending on where you’re at and where you want to go, you need to be realistic with yourself on the time frame it will take to get there.

Having an understanding on how long it will take to reach your goals is key. It will allow you to maintain a healthy fitness lifestyle as you stay on track while becoming the newer, better version of yourself this year!


Here's a fun fact you might not know: over 60% of your body is water, and your body functions a lot more efficiently when properly hydrated.

Staying hydrated is a huge part of maintaining a healthy lifestyle, as water makes up more than half of your body.

Are you drinking enough water?

Make sure you are hydrated throughout the day ... especially before and during your workout.

Being dehydrated can lead to early fatigue while training, more potential for injury, slower recovery, and decreased results overall.

Water is essential for metabolic processes.

Without it, your metabolic rate slows. Water also distributes nutrients and removes toxins and waste from the body after the metabolic processes have finished.

Therefore, consuming a minimum of 100 to 120 oz of water a day is a great starting point for helping to improve your metabolism, performance in the gym, and results!

Nutrition Plan


All too often when someone wants to make a change and get in shape, they completely change up their diet. They change the foods they eat, when they eat them, how they prepare them, and so forth.

While the commitment is great out of the gate, most people end up falling off after a week or two ... if not a few days.

All that change out of the gate requires adjusting so many habits that it feels awkward in your day to day routine.

It can stress you out, and it can feel like you HAVE to do all these new things.

That makes the whole process feel like it’s forced on you!  When this happens, it’s easier to say the heck with it and just go back to what you had been doing.

My TransPHORMation App

So instead of trying to overhaul your entire plan and lifestyle, find a few areas you can improve, like tracking your food, getting portion sizes right, swapping out a few food choices for better ones, and then take action to make more changes as you progress.


Reaching your fitness goal won’t happen by accident. You need a plan.

This is one of the main reasons the MyTransPHORMation App has been so successful. It gives you a proven game plan right at your fingertips.

If you have a plan for every workout, you know exactly what to do, and your only task is to execute.

There's no need to come up with exercises to do each day, figure out rep schemes, or what order to do everything in.

Having a plan takes the uncertainty and guess-work out of deciding what you should be doing ... leaving you with just one mission ... to put in the work. PERIOD.

Oh, and don’t fool yourself. Working out will make you uncomfortable. That’s a good thing. When you think of quitting, or skipping out on parts of your workout, remember back to point number 1 and why you started!

Dumbbell Curls - 1st Phorm


Many people looking to make a change in the New Year will hit the gym and head straight to the cardio machine.  DON’T DO THAT. (unless of course it’s part of your warm up)

When it comes to losing weight, burning fat, and getting in shape, many people fail themselves by skipping out on weight training.

Post Workout Nutrition: Real Results, Real Fast!

Don’t be afraid of walking into the weight room. Weight training will ultimately help you burn more calories and fat than cardio alone. Plus, resistance training is much more functional for keeping fat off in the future!

Not only that, but weight training has a lot of positive benefits for your overall health. It can help you lower blood pressure, boost cardiovascular function, improve insulin sensitivity, give your body the shape and tone you want, plus more!

And you can get the best results from weight training by simply making sure you’re doing post-workout the right way.

Simply put, if you want to lose fat and get in shape in 2020, don’t skip out on weight training!


You’re going to miss some workouts.

You’re not going to eat 100% perfectly based on your nutrition plan.

You’re going to have speed bumps along your journey... and that’s ok!

You can still reach your goals if you effectively control your reaction when these things happen, and how you rebound afterwards.

The best thing to do is just get right back on track.

Don’t dwell on what went wrong or what happened. Get right back to following your nutrition plan, your workout plan, and working to establish your good habits for change!

Female Workout - 1st Phorm


Want to know the secret that helped the people who earned the best results in 2019, and the people who will earn the best results in 2020?


7 Strategies to Increase Consistency

Yes, that’s it! Not a magic supplement. Not the new “hot” diet. Not some crazy workout. Not perfection. Simply consistently making one good decision at a time and taking positive action.

No one will be perfect all of the time. Being consistent is what leads to great results over the duration of the diet, but also as part of an overall lifestyle change.

If you fall off your plan, miss the gym completely, or go over on your macros, just forget about it and get right back on the plan.

Don’t keep that feeling of failure with you.  Understand it for what it is, learn from it, and get right back on your plan.


Not just going to bed, but truly making quality sleep a priority. Sleep is a CRUCIAL part of the plan.

It is not just about getting more hours of sleep, but instead really focusing on the QUALITY of your sleep. Even if you sleep for 10 hours a night, but it is broken sleep or you don’t reach or stay in deep, REM sleep enough, it won’t be effective.

Quality sleep and achieving your goals go hand in hand.

The impact of crappy sleep rears its ugly head in many directions that can hold you back from reaching your goals in 2020!

For example, whenever you don’t get enough good sleep, it can lead to decreasing how many calories are burned by your body, improper hormone production, and delayed recovery!

Simply put, without proper sleep, your body can’t repair, heal, and operate at it’s best!

Checking Weight On Scale - 1st Phorm


Yes, that’s right. One of the best actions you can take to reach your weight loss and fitness goals in 2020 is to actually NOT get on the scale.

Many people focus heavily on the scale as a marker for their progress and weight loss. But here’s the thing ... they want, and what you really want, is to burn fat ... not just lose weight.

The problem with the scale is that when you jump on to weigh yourself, it has no idea what you may be wearing, how much water you've had that day, and most importantly, whether your body has more fat or less fat than the last time.

This is a key point that many people do not understand. I myself did not for many years.

To prove to yourself how the scale can “lie” to you, or not tell the whole story ... do this:

Get up, weigh yourself right now, then write the number down so you don’t forget.

Now, go to the sink and chug a glass of water. Doesn’t matter how much water, just drink a good amount of water.

Then go directly back to the scale and get on it.

What happened? Your weight went up.

Did you gain fat? Well ... no.

Did you lose fat? Definitely not.

Do you look any different? Nope!

EXACTLY! So stop worrying so much about weight, and limit your scale time!

The scale can be a measure of how things are going, but it should NOT be the only measurement you go off of to determine your success.

Running On Road - 1st Phorm


Now it is time to go out and TAKE ACTION.

If you truly want to reach your goals in 2020, you have to take action.

Knowing what to do is great ... but it means nothing if you do not actually use that knowledge and go take action.

One thing to keep in mind is that while all 10 Actions/Habits above will help you change and actually get in shape this year, you don’t have to do all 10 of these right now, or all at once!

Remember, the best results will come from consistency.

Therefore, even if you start with two or three of these habits and truly build them into your routine, that will help you start earning better results and get you closer to your goals.

The more positive actions you take to build new and better habits, the better the results you will earn.

If you need help or want help with how to implement these into YOUR specific day, or need any help with your plan ...

Customer Service - 1st Phorm

Give us a call at 1st Phorm by calling 1-800-409-9732, and talk with one of our NASM Certified Personal Trainers here at headquarters for free!

Our mission is to help as many people as possible, get real and long-term results.

Even if you don’t use our products, we will still help you if you’re serious about wanting to make a change, lose weight, and get in shape this year!

So if you have questions, we have answers. You can also always email us at as well!

Now... in the meantime, go take action and start making 2020 the year you actually reach your goals!

Will Grumke
Will Grumke

Will Grumke is a NASM Certified Personal Trainer, NASM Certified Nutrition Coach, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, and CrossFit Level 1 Trainer.