The holidays are behind us, and a new year is just around the corner. You’re feeling more motivated than ever and have decided that this is the year you’ll finally achieve your fitness goals. But with so much conflicting advice online, it’s easy to feel overwhelmed. From claims like “I grew my glutes on the stair master” to “do these core exercises to get rid of belly fat,” figuring out where to start can be challenging. To help you cut through the noise, here are four simple and actionable tips to kick off your fitness journey.

To reach most fitness goals, prioritize protein and high-fibre foods in every meal. Aim for the following plate composition:

• Fill half of your plate with a variety of vegetables.
• Allocate one-quarter of your plate to a protein source, such as lean meats, fish, or plant-based alternatives.
• Use the remaining quarter for a nutritious carbohydrate, including options like multi-grain bread, oatmeal, or brown rice.

If you decide to include a fat source in your meal, keep the serving size in check by limiting it to roughly the length of your thumb. This mindful approach will help you maintain a well-rounded and healthy eating habit.

When sitting down to a meal, make it a habit to eat your vegetables and protein sources first. These nutrient-dense foods are essential for maintaining a balanced diet and can help keep you feeling fuller for longer periods.

By simply prioritizing vegetables and protein at mealtime, you may be surprised by the significant impact it can have on your overall health and well-being. This small change can lead to noticeable improvements in your physical appearance, enhance your athletic performance, and even increase your overall strength.

To achieve your fitness goals, consider investing in a professional coach who specializes in strength training. A well-structured strength training program can help you attain almost any aesthetic or performance goal you set for yourself.

While it's tempting to rely on online resources like YouTube for fitness guidance, it's essential to recognize the complexity and nuance of exercise science and nutrition. What works for one person may not work for another, and generic advice can often lead to misinformation or injury.

I learned this lesson the hard way. When I first started my fitness journey, I tried to learn everything from YouTube and took advice from unqualified individuals. For example, I didn't understand that exercises like squats and deadlifts need to be tailored to an individual's unique anatomy. As a result, I developed a lower back injury after a year of following random workouts and unqualified advice.

Despite seeking temporary relief from massage therapists, the pain persisted until I finally hired an educated coach who taught me how to strength train properly and effectively. With their guidance, I was able to overcome my injury and achieve my fitness goals.

Think about the last time you started your fitness journey and gave up prematurely. Did you decide to go from not working out at all to working out five days per week? Or perhaps you thought you would go from eating out and ordering food several times per week to meal prepping every meal. The problem is that you are setting unattainable goals. Going from not working out twice weekly is most likely more doable compared to going from nothing to five days weekly. Once you make two workout days per week a habit, you can slowly increase it to three days, four days, etc. This way, you can build confidence in yourself and build sustainable habits, thus finally reaching your goals.