The end of summer changes everything.
The kids head back to school, mornings get cooler, routines get tighter, and life takes on a different rhythm.
And if you’ve been telling yourself, “Once things settle down, I’ll get back on track” … this is your moment.
This isn’t just about the kids getting organized. It’s about you deciding that the next season is going to be yours. It’s about locking in on your health, strength, and discipline so that by the time the holidays roll around, you’ve built momentum you can’t lose.
Here’s exactly how to do it.
1. Set a Clear Target
If you don’t know what you’re aiming for, it’s easy to drift.
Your goal should be specific and measurable … not just “get in shape.”
Examples:
- Lose 15 pounds by Thanksgiving
- Add 50 pounds to your squat in 3 months
- Fit back into the clothes you wore 5 years ago
- Be able to run a mile without stopping
Once you have your goal, write it down and put it somewhere you’ll see it every day. This isn’t optional, it’s your North Star for the next 90 days.
2. Calculate Your Food Intake
Nutrition is the driver of your results. If you’re not fueling with intention, your workouts won’t produce the results you want.
A simple starting point:
- Protein: 0.8-1 gram per pound of body weight (this is non-negotiable)
- Calories: Multiply your bodyweight by 13-15 for a moderate fat loss range, or 15-17 if you’re trying to build muscle
Example for a 200 lb man:
- Protein: 160-200g
- Calories: ~2600-3000 for fat loss, ~3000-3400 for muscle gain
From here, break your calories into protein, carbs, and fats in a way you can actually follow.
3. Build a Simple Meal Plan
The key is repeatable meals you actually like, not a complicated list of 20 new recipes.
Pick 2-3 go-to options for each meal:
Breakfast ideas:
- Eggs or egg whites + fruit
- Protein shake + oats
- Greek yogurt + berries + granola
Lunch ideas:
- Chicken breast + rice + vegetables
- Ground beef or turkey + sweet potato + vegetables
- Tuna packets + wraps + spinach
Dinner ideas:
- Steak + baked potato + salad
- Salmon + quinoa + vegetables
- Chicken thighs + rice + asparagus
This keeps shopping easy, prep quick, and removes the “what’s for dinner” decision fatigue that leads to takeout.
4. Create a Maintainable Gym Schedule
The best schedule is the one you can keep, not the “perfect” program you quit in two weeks.
Start with 3-4 sessions per week that you can consistently make.
- 3 days/week: Full body or upper/lower split
- 4 days/week: Push/pull/legs/upper or similar structure
If you’re new to lifting or coming back after time off, keep sessions to 45-60 minutes, focus on strength work first, then conditioning.
5. Find Accountability
You can have the best plan in the world, but if nobody’s holding you to it, life will get in the way.
Accountability can come from:
- A training partner who shares your goals
- A coach who programs for you and checks in weekly
- A group class with people who notice if you skip
- A public commitment (posting progress updates)
The more layers of accountability you have, the higher your chance of success.
Putting It All Together
If you set a target, fuel your body with purpose, follow a simple plan you can stick to, train consistently, and have someone in your corner, you will get results.
The problem is, most people try to piece this together on their own and give up when life gets busy. That’s where we come in.
How We Can Help You Do This in 90 Days
At Grit Athletics, we offer a 90-Day Kickstart for people who are serious about making changes that actually last.
In those 90 days, we:
- Help you define a realistic, powerful goal that motivates you
- Teach you how to move safely and correctly, at your own pace
- Create a strength and conditioning program tailored to you
- Build a nutrition plan around your calorie and protein targets
- Keep you accountable with in-person coaching and check-ins
- Surround you with a community that pushes you to succeed
By the end of the 90 days, you’ll be stronger, leaner, and confident in exactly how to keep the progress going.
It’s back to school time… and it’s your time to get back to you.
If you’re ready to lock in for the next 90 days, let’s talk.
