By: Nick Shaw
Chances are, if you’re reading this article, you’re ready to get better results this year instead of letting your training or diet fall by the wayside like it might have in the past. Let’s dive into the top three tips that can give you the BEST chance to succeed in the new year.
1. Manage Your Expectations
Notice how I said “give yourself the best chance to succeed”? I didn’t promise results, nor did I say it would be easy—because it won’t be. Success requires hard work and staying on track, and even then, there are no guarantees. Setting realistic expectations right from the start is key.
If you think you can keep doing the same things that didn’t work before and somehow get different results, well... I’m not sure what to tell you! Instead, go into this January with the right mindset and realistic expectations.
Here’s what that means:
- Understand it will be tough. You won’t always feel motivated to eat right or hit the gym every time you’re supposed to. That initial inspiration that led you to sign up for RP (or another program) will fade. Expect it to happen and prepare for it.
- Be ready to ask for help. Whether it’s an RP coach, the RP apps, or a form of accountability like the RP Clients Facebook group, support is essential to sticking with your goals.
- Set realistic results. If you’re dieting for three months, aiming to lose more than 1% of your body weight per week is unlikely (and 1% is a lot). A realistic goal is 0.5% per week—that’s fantastic progress! Remember, results take time, and the best approach is to focus on the long term rather than looking for quick fixes.
2. Have a Plan
Motivation is great, but without a plan, it won’t get you very far. If you’ve struggled in the past, here are some actionable tips:
- Meal Prep: Don’t leave your food choices to chance, especially at work where coworkers might bring pizza or doughnuts. Prep your meals and bring them with you. This way, you’ll have an easy, better choice available.
- Control your environment: If your family keeps snacks or junk food at home, make them less accessible. Move the cookies off the counter and into the pantry, or better yet, avoid buying them altogether.
- Make training easier: Consider a gym closer to home or work, or set up a home gym with a few essential weights. The less friction there is between you and your workout, the more consistent you’ll be.
- Use the RP Hypertrophy App: Showing up at the gym without a plan? The app removes the guesswork, helping you choose the right exercises, weights, reps, and sets. Don’t overthink it—just execute the plan.
3. Consistency > Perfection
This is a lesson I’ve been preaching for over a decade: you do NOT need to be perfect to get excellent results.
- Stop expecting perfection. I’d rather see you stick to the plan 80–90% of the time and still be living the fitness lifestyle a year from now than go all-in for two months only to burn out by March. Unrealistic expectations, even for Navy SEALs, won’t serve you.
- Grace > Guilt. Life happens. You’ll miss meals, workouts, or both. That’s okay. The key is to avoid the “all-or-nothing” mentality. If you miss a meal or eat something off-plan, don’t throw in the towel—just get back on track at the next opportunity. If you miss a workout, hit the gym the next day. Progress, not perfection, is the goal.
- Think long-term. Sticking to your plan most of the time for the entire year beats being perfect for two months and doing nothing for the remaining ten.
Final Thoughts
Consistency over short bursts of intensity wins every time. I hope these tips help you crush your goals, and I’m wishing you all the best in the new year! Let’s make it happen.
Find Nick Shaw on..
Instagram: @nick.shaw.rp