5 Simple Habits to Get in Shape in the Next 45 Days
Summer is here—and if you’re feeling like you’re not quite in the shape you want to be, you’re not alone. The good news? You don’t need a perfect plan, fancy equipment, or extreme routines to start making progress. With just 45 days and a little commitment, you can set the foundation for lasting fitness and health. Let’s break down five simple but powerful habits that can kickstart your journey.
1. Prioritize Protein
If you’re not already paying attention to your protein intake, start here. Protein is crucial for muscle repair, fat loss, and staying full longer. A good target is around 1 gram of protein per pound of body weight each day. For many, this is more than you’re currently eating—and yes, you’ll likely need to measure it. Don’t worry about tracking everything, just track your protein. If you’re struggling to hit that number, a high-quality protein shake can help bridge the gap.
2. Get Moving—Any Way You Can
Exercise doesn’t have to be complicated. Sure, joining a gym or a CrossFit class with a coach can make a big difference, but it’s not the only way. The key is to just start moving. Go for daily walks or runs, join a local run club or pickleball league, try at-home workouts, or strap on a backpack and go rucking. The activity itself matters less than the consistency. If it gets your heart rate up and you enjoy it—you’re doing it right.
3. Cut Back on Added Sugar
This one’s big: cut down on added sugars and sweeteners. These sneaky calories offer no real nutritional value and can stall your progress. Skip the sodas, sweetened snacks, and heavily processed foods. But don’t be afraid of fruit—raw, whole fruit is fair game. It’s nutrient-dense and incredibly hard to overeat. Aim to satisfy your sweet tooth with nature’s candy instead of reaching for the junk.
4. Add Creatine to Your Routine
If you’re only going to take one supplement, make it creatine. It’s one of the most researched and widely recommended supplements for good reason. Creatine helps improve strength, brain function, and overall performance. It’s safe, affordable, and effective. While it won’t work miracles, it’s a small, easy win you can add to your routine with almost no downside.
5. Focus on Recovery
You won’t make it 45 days—let alone a lifetime—if your body is constantly exhausted. Prioritize recovery: get 7–9 hours of quality sleep, drink plenty of water, stretch or do mobility work, and manage stress. Remember, soreness and fatigue aren’t the goal. Feeling better, stronger, and more capable is. After 45 days, you should be thinking, “Let’s keep going,” not “I never want to do this again.”
Getting in shape doesn’t require perfection. It requires action. Start small, stay consistent, and focus on the basics. As the old saying goes, “The journey of a thousand miles begins with a single step.” You’ve got 45 days—let’s take that first step today.
