1. Find Your Why
Identify a meaningful reason for working out, whether it's to improve your health, boost confidence, or make a positive life change. A strong purpose keeps you motivated.
2. Track Your Progress
Use a journal, fitness app, or photos to document your journey. Seeing how far you've come can be a powerful motivator.
3. Keep It Fresh
Switching things up helps avoid burnout. Rotate between strength training, HIIT, cardio, yoga, or outdoor workouts. Coach Tah, for example, combines resistance training with high-intensity finishers to keep sessions dynamic and engaging.
4. Build a Routine
Try something like:
- Monday – Upper Body Strength
- Wednesday – HIIT or Conditioning
- Friday – Lower Body Power
- Saturday – Active Recovery (walk, yoga, or stretch)
Pick days and times that fit your schedule and make them non-negotiable.
5. Stay Accountable
Partner with a coach or workout buddy who will support your goals and help keep you on track.
Energy starts from within. Proper nutrition and hydration help power your workouts and recovery. Consider incorporating Chargel as a convenient pre-workout energy boost to stay sharp and strong through every session. Let’s #Earn your weekend- 2025 is the year you crush your health goals and feel your best!

Author Profile: Coach Tah
Tatah Njoka, widely known as Coach Tah, is a highly respected and accomplished trainer in the world of athletic performance. With years of experience in coaching and a deep passion for developing athletes, Coach Tah has built a reputation for excellence and results. An extensive background in sports science and physical conditioning. Worked with athletes across various sports, from amateur levels to professional ranks. Known for his innovative training methods and personalized coaching approach. Former D1 Football player at Towson University.
Follow and keep up to date with his next fitness opportunities for you to join @Coachtah_ #Earnyourweekend