5 Tips For Getting In Shape That Actually Work

It’s the time of the year when everybody’s health goals step up. The sun is shining and it feels better to workout in the heat than it does the dark winter nights. No matter what your health or fitness goals are, it’s the perfect time to work on it.

Everyone in the CGD LONDON office has a different fitness goal, from toning up and getting fitter to actual measurable weight loss goals. And while we were all working on our own fitness goals, a spark of inspiration struck. We decided to create a new planner that would actually help you make your health and fitness goals a reality. The Fit Is The Sh*t planner.

This planner is designed to help you get in the best shape of your life in twelve weeks. We used tips and tricks that will actually work to keep you motivated and on track. Not only can you log your progress in twelve weeks, you will stay on track because you can measure your progress and check in with your progress photos. 

Research shows committing goals to paper dramatically increases the likelihood of success. Which is why we created this planner, making it nearly impossible to get distracted, confused or to lose motivation.


You know the SMART method right? Your goals should be specific, measurable, achievable, realistic and timely. Take this approach when setting yourself a fitness goal. At the very start of the Fit Is The Sh*t planner you will record your weight to lose and goals. You won’t stick to them if they aren’t achievable. It’s important to take the time to write your goal down and think of ways to break it up, so it fits the SMART formula, you can do this in the notes section of the planner too before you even start to set your goals.


Be realistic with yourself, the only way you’re going to go forward is by looking at where you are at and writing down your stats and weight as it is. Start week one by measuring your body and weight and writing it down. Having a written record of it will make you so much more likely to stick to it, which is why every week starts and ends with your stats and weight. Over time, you will see the changes in writing, which will motivate you to keep going and follow through on your fitness journey.


Progress photos, progress photos, progress photos. This is your winning trick. The more you take, the better you’ll feel. Your confidence will skyrocket at every little change you notice (even if nobody else sees it yet). We’ve included space to print and stick your progress photos in every month, because the best way to make use of your progress photos is to have them somewhere you will look at them often. Keeping them printed in your Fit Is The Sh*t planner means you won’t be able to hide them away.


It can be challenging to keep yourself on a routine which is why it’s so important to fill out your expectations of yourself and make it a routine. Every day, fill out the date and your daily routine. It’s so important to make a log of everything you’ve eaten, which is why the planner contains prompts for your breakfast, snacks, lunch, and dinner.

On the right-hand side of the page, you can fill in your goal for the day, the exercise you’ve done and reflect on how your day has gone. This will help you ensure every day builds on the one before it. You can also plan your week at a glance before you go into the details, which means you’ll never forget a workout or lose your motivation.


The one thing that stops motivation from taking hold is being too hard on yourself. We all do it. If we miss a workout or cheat, we will be so hard on ourselves that we lose motivation and dread getting back on the wagon. It’s so important to be kind to yourself, encourage yourself, and reflect on the journey so far. At the end of every week, fill in your reflections. You’ll have space to give yourself a score, write about what went well that week and what didn’t and what the positive action steps you’re going to take towards making the week a better one will be.

The most important thing is figuring out how you’re going to do better, which is why every week you’ll be encouraged to reflect on the week before and do the best you can.

If you’re ready to start your fitness journey and decide to take your goals from ‘one day’ to ‘day one,’ find the Fit Is The Sh*t planner here.


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