First Gear – A Program For Building Sustainable Habits

The introductory program at a Greenlight studio is First Gear. The First Gear program is designed to provide a strong foundation for our clients fitness journey by focusing on simple, yet effective habits that can be easily incorporated into a daily routine.

The program consists of four key habits:

  • Eating protein at each meal
  • Moving for 20-30 minutes each day,
  • Strength training 3 times per week
  • Planning your day the night before.

Why does this program work?

The simplicity of the First Gear program is what makes it so effective. All too often, training programs overload clients with too much information and too many changes to their current life on the front end, which quickly becomes unsustainable. At Greenlight, we understand the importance of habit stacking – building small, sustainable habits that can be built upon over time.

During the First Gear program (4 weeks), clients start by adding these foundational habits without drastically removing anything from their current lifestyle. By focusing on these four habits, clients are able to develop a strong routine and establish a healthy relationship with food and exercise.

The Why Behind First Gear Habits

Eating protein at each meal

Eating protein at each meal is essential for building and repairing muscle, and it also helps to keep you feeling full and satisfied throughout the day. Protein is also one of the most under consumed macronutrients in the average diet. This is the only nutritional change we employ during First Gear, it’s simplicity is what keeps clients from becoming overwhelmed.

Daily Movement

Moving for 20-30 minutes each day can be as simple as taking a walk or doing a quick workout, but the goal behind it is to make sure our clients are getting up and moving regularly. The concept of Non-Exercise Activity Thermogenesis (NEAT), is the science behind the daily movement habit. NEAT refers to calories burned by physical movement that isn’t planned exercise. This has a massive compounding effect for clients and will equate to much high calories burned than through planned exercise.

Strength training 3 times per week

Strength training acts as our in-gym service for all of the Greenlight programs. Strength training specifically is an effective way to support weight loss goals as it helps build muscle, increase metabolism, and burn more calories even at rest. By building muscle, strength training increases the amount of calories burned daily, which can result in more weight loss over time. Strength training also helps to shape the body, leading to a more aesthetically pleasing physique. Additionally, it can boost confidence and improve overall health by reducing the risk of chronic diseases, strengthening bones and joints, and improving cardiovascular fitness.

Daily Planning

Planning your day the night before can play a significant role in building and maintaining healthy habits and a healthy lifestyle. By taking the time to plan, shows our clients how they can prioritize self-care and ensure that they are making time for exercise, healthy meals, and breaks from work. This helps to reduce stress and increase productivity by avoiding last-minute decision making and allowing our clients to stay on track with their goals. Setting aside time for physical activity and healthy meal preparation can also help to foster a positive relationship with food and exercise, leading to a more sustainable and fulfilling lifestyle. Consistently planning the next day shows our clients how to stay accountable to their health and wellness goals, leading to long-term success.

At Greenlight Personal Training, we believe that building strong habits is the key to reaching your fitness goals. With our First Gear program, clients are able to establish a routine that’s easy to follow and sustainable over time, and lays the foundation to build more healthy habits as the program goes on.