If you're like most folks I talk to, you might be moving a little slower than usual this week. Maybe it's the foul weather. And depending on where you live, that could mean sub-zero temperatures, torrential rain, or even a dusting of snow that sends everyone into a panic run on bread and milk.

Or maybe it's the Thanksgiving leftovers weighing you down—the extra slice of pie you didn’t really need but couldn’t resist.

Could be that your favorite football team blew the big game, and now you’re in that post-loss funk where nothing tastes right and you can’t even wear your lucky jersey without shaking your head.

Whatever the reason, the truth is, most people hit the brakes around this time of year. They say to themselves, "I’ll just wait until January." They put off their fitness goals, their work projects, their dreams for another day, another week, another year.

But here’s the deal—there are less than 30 days left in the year.

Thirty. Days.

That’s 720 hours, or 43,200 minutes. You can choose to coast through them, doing the same old thing and making the same excuses, or you can decide to finish this year strong. The next 30 days will pass whether you take action or not. So why not make them count?

The Power of 30 Days

In the grand scheme of life, 30 days is a blink. A dot on the timeline. But a lot can happen in a month when you get intentional about it. Think about what you can achieve:

• You can lose 4-6 pounds of fat through smart nutrition and consistent workouts.

• You can build new habits that make success automatic—like preparing meals ahead of time or waking up earlier.

• You can get stronger and leaner by committing to a structured training program.

• You can check off a project at work that’s been sitting on your to-do list for months.

• You can learn a new skill, read three books, or set yourself up for success in the new year.

You don’t need a big, flashy overhaul. It’s about making small, consistent choices that add up over time. And it starts with one simple question:

What can you achieve in the next 30 days?

Today’s Action Step: Set Three Mini-Goals

I like to keep things actionable. It’s not enough to nod your head and say, "Yeah, that makes sense," and then go back to scrolling your phone. You need a plan—a reason to get off the couch and start moving forward.

So here’s your challenge: Set three mini-goals that you’re going to achieve by the end of the year. Write them down—on actual paper, not your phone. Use a pen. There’s something about putting goals on paper that makes them real.

These goals can be fitness-related, work-related, or life-related. The only rule is that they have to matter to you. Here are some examples to get you thinking:

• Fitness Goal: Train four days per week and lose 4 pounds of bodyfat.

• Nutrition Goal: Batch-prepare 20 meals every Sunday and Wednesday so you always have healthy food ready.

• Lifestyle Goal: Wake up 30 minutes earlier and spend that time reading, journaling, or working on a side project.

Hang these goals somewhere you’ll see them every day—on your fridge, bathroom mirror, or computer screen. Then get to work. Start small, but start today. Because when you put off action until tomorrow, tomorrow turns into never.

How to Cook Tasty Meals

Let’s talk about food for a minute, because I say this all the time: Bodyfat is burned in the kitchen.

You can’t out-train a poor diet. It doesn’t matter how hard you push in the gym if you’re fueling yourself with junk. That’s why nutrition is the cornerstone of everything we do.

Now, I know what you’re thinking: "But Joe, I don’t have time to cook healthy meals every day." I hear this all the time, and here’s my answer:

Batch-preparing your meals will save you time, money, and energy—and it’s the most sustainable way to get lean and stay lean.

How to Batch-Prepare 40 Meals in 2 Hours

Here’s the system I’ve used for years, both personally and with clients:

1. Plan Your Meals: Decide on the proteins, carbs, and veggies you want for the week. Simple, real foods like chicken, salmon, sweet potatoes, rice, broccoli, and spinach are your go-to options.

2. Shop in Bulk: Buy everything you need in one trip—or save even more time by ordering groceries online and having them delivered.

3. Cook Efficiently: Use your oven, stovetop, and Instant Pot simultaneously. Roast proteins, steam veggies, and cook grains all at once.

4. Portion Your Meals: Divide everything into single-serving portions using stainless-steel or glass containers. Aim for about 20 meals on Sunday and another 20 on Wednesday.

5. Heat and Eat: Now you have healthy, pre-portioned meals ready to go all week long. No guesswork, no temptation to grab junk food when you’re hungry.

Batch-preparing meals takes about two hours, start to finish. That’s less time than most people spend watching Netflix in one night. And the payoff? You’ll save money on takeout, eliminate decision fatigue, and have total control over what you’re putting into your body.

Make This Question Your Daily Accountability Partner

At the end of each day, ask yourself one simple question:

"Did I move closer toward creating my ideal body today?"

If the answer is yes, you’re on the right track. If the answer is no, figure out what got in your way and fix it. This question works because it forces you to get honest with yourself. Are you making choices that align with your goals? Or are you just treading water, hoping for results without putting in the work?

Most people fall into the second camp. They do the same thing every day and expect something to magically change. But here’s the truth: Magic doesn’t create results. Small, consistent choices do.

Want to lose bodyfat? Stick to your nutrition plan.

Want to get stronger? Show up to your workouts and give 100%.

Want to improve your life? Set goals, take action, and stop waiting for January 1st to roll around.

Real-Life Example: Small Wins Add Up

I’ve been coaching men and women for over 25 years, and I can tell you this: The people who succeed are the ones who focus on the process. They don’t get distracted by the end result. Instead, they ask themselves:

• Did I prep my meals today?

• Did I hit my workout?

• Did I get to bed on time?

These small wins add up over time. And before you know it, you’re leaner, stronger, and healthier—not because you made some massive change overnight, but because you stuck with the basics day after day.

Don’t Wait for January

Look, I get it. January feels like a fresh start. A clean slate. But waiting until January is just another excuse to stay stuck. It’s the same mindset that keeps people waiting for Monday to start a diet, or waiting for the “right time” to take action.

Newsflash: The right time is now.

The next 30 days are a gift. You can use them to move closer to your goals, or you can let them slip by and start the new year feeling exactly the same.

So let’s recap your action steps:

1. Set three mini-goals to achieve by the end of the year. Write them down and hang them where you’ll see them.

2. Batch-prepare your meals twice a week to set yourself up for success.

3. Ask yourself daily: "Did I move closer toward creating my ideal body today?"

You don’t need to wait for January. You just need to start—right now, today.

The next 30 days will pass no matter what. Make sure you’re using them to build the life and body you want.

You’ve got this. Now go finish strong.

Summary:

Set three goals to finish the year strong. Focus on consistent action over 30 days: prep meals twice a week, train regularly, and ask daily, “Did I move closer to my goals?” Small, intentional choices lead to progress. Don’t wait for January—start now and build momentum.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online age-management personal trainer, or you want to visit the best longevity personal trainer in the Lehigh Valley, you can take a free 14-day trial.