Start the Year Strong: 10 RxD-Approved Moves for Long-Term Results

🔥 Start the Year Strong: 10 RxD-Approved Moves for Long-Term Results

Forget the “New Year, New You” noise. Forget punishing yourself for the holidays. And absolutely forget the 30-day quick-fix crash diets.

At Results by Design Fitness, we don’t do gimmicks—we do movement strong, mindset forward, and results-driven training that builds you up, not burns you out.

So if we were your Coach (and if you’re reading this, we already are or hope to be soon 😉), here’s exactly how we’d kickstart your year—and keep it going long after the January hype fades.

These are the real tools we use with our members to create energy, strength, confidence, and consistency that lasts.

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1. Train a minimum of 2x a Week. 52 Weeks a Year.

This is your cornerstone. Not just for January. Not for 6 weeks. Every. Single. Week.

At RxD, we don’t chase soreness—we chase progress. That’s why our clients commit to 2-3 strength sessions per week, built on our customized program design backed by the Movement Matrix.

That means full-body, functional movement designed to:

• Build lean muscle

• Protect joints

• Fire up your metabolism

• And yes… carry groceries, lift grandkids, and walk into any room with confidence.

2 – 3 days. 52 weeks. That’s your RxD rhythm.

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2. Prioritize Protein—Every Meal, Every Day

If you want to burn fat, build lean muscle, and stay full longer, protein is your MVP.

We teach every member to aim for 1 gram per protein per pound of lean body mass (InBody). That means if you need to hop on the InBody, just stop on in 🙂

Start strong:

• Protein shake + almond butter + banana

• Eggs + oats

• Greek yogurt + chia + berries

We’re not asking for gourmet. We’re asking for consistent fuel. Hit 25–40g in your first meal, and your recovery, mood, and satiety will thank you.

Protein = Power.

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3. Eat for YOUR Goals—Not Someone Else’s Instagram Highlight Reel

Here’s the truth: calories count—but you don’t have to count them.

At RxD, we coach you to eat in a way that fuels your training, balances your hormones, and supports fat loss without obsessing over numbers.

Instead of apps and calculators, we use something better:

➡️ Real food.

➡️ Real structure.

➡️ Real habits.

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4. Walk Every Day. It’s a Silent Superpower.

We say this all the time: Your workout is the spark, but your walk is the burn.

Shooting for 7,500–10,000 steps daily? You’re not just burning fat—you’re improving heart health, recovery, and even your mindset.

Start with:

• 10 min walk after each meal

• Walk-n-talks with friends

• Take the long way. Park far.

• Visit the beautiful Beckley Creek Park

Walking is our go-to daily deposit in your health account. And it stacks FAST.

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5. Do Cardio That Fits Your Life

We don’t hand you a treadmill and wish you luck – We don’t even have a treadmill in our gym 🙂

At RxD, cardio is delivered through Metabolic Finishers and our legendary Saturday Metabolic Classes at 8:30am. They’re our version of cardio—high energy, community-driven, and effective.

Want low-intensity options?

• Rower, incline walk, bike

• Zone 2 training (keep a convo going without gasping) using your MyZone

3 sessions per week, 20–40 minutes. Cardio should fuel your life, not fry your recovery.

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6. Anchor to Purpose, Not Pressure

You don’t need more willpower. You need a why that makes you want to show up.

Ask yourself:

• Who am I doing this for?

• What kind of energy do I want in 5 years?

• How do I want to show up—for my family, my team, my future?

We train for life here (L.I.F.T.). The strength you build at RxD doesn’t stay in the gym—it shows up everywhere else.

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7. Lock In Sleep. Recovery Is Where the Magic Happens.

Training hard but sleeping 5 hours a night? You’re leaving results on the table.

Get your 8. Literally. 8 hours of sleep. Every night. No compromise.

Quick RxD Sleep Routine:

• Take Magnesium

• Set a bedtime alarm

• Shut off screens 1 hour before bed

• Keep the room cool, quiet, and dark

• Swap your phone alarm for a real one

Strong bodies are built in the gym. But they’re recovered in your bed.

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8. Don’t Chase Motivation—Build Routine

Motivation is a feeling. Routine is a system.

Start every day with:

• No snooze. Ever.

• Make your bed.

• Move your body.

• Fuel with protein.

• No phone for 30 min.

When you stack these morning wins, you’re not waiting for motivation—you’re living on purpose.

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9. Get Real Accountability

Let’s be real: you can’t white-knuckle your way to results. And you don’t have to do it alone.

Whether it’s an RxD Coach, a training buddy, or someone you trust—surround yourself with those who:

• Remind you of your WHY

• Celebrate your wins

• Call you out (with love)

• Refuse to let you quit

We say it all the time: “Success Happens in Community – Failure Happens in Isolation.” Choose yours wisely.

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10. Keep Food Simple. Consistency is King.

You don’t need a new diet. You need a system.

The RxD Nutrition Formula:

• 2 go-to high-protein breakfasts

• 2 easy lunch options

• 4–5 pre-planned dinners: lean protein + veggies + smart carbs

• Snacks = Greek yogurt, fruit, jerky, cottage cheese, protein shake

The fewer decisions you have to make, the easier it is to stay on track.

We’ll even help you journal it with our Nutrition Journal.

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Final RxD Words:

There’s no magic. But there IS momentum.

Start small. Start strong. Stay consistent. Be Great Today. Then do it again tomorrow.

This is how we do it at Results by Design Fitness. This is how you build a body that lasts and a mindset that leads.

Ready to move strong? Come see us. And don’t forget to grab your post-workout shake on the way out 😉.

Ready to get STARTED:  Book your complimentary Starting Point Session to sit down with a Professional Coach and talk about your WHY:  https://go.resultsbydesig.wpenginepowered.com/go-scheduler