The 7-Day Kickstart Plan to Build Strength, Energy & Long-Term Results on Long Island
Here is a link to download the full guide: AB Fitness 7 Day Kickstart
If you’re over 40 and live on Long Island, you’ve probably said this before:
“I just need to get started.”
“I know what to do… I just don’t do it.”
“I’m good for a few days… then I fall off.”
Sound familiar?
You’re not lazy. You’re not weak. You just haven’t had the right starting point — one that actually fits your lifestyle, your body, and your mindset at this stage in life.
At AB Fitness Personal Training, we work with people just like you every single day. Busy adults who are juggling work, kids, stress, aging joints, changing hormones — all while trying to feel better in their body and take control of their health.
And we’ve seen what works.
It’s not a bootcamp.
It’s not a juice cleanse.
It’s not 6 days of workouts and no carbs.
It’s simple daily habits, stacked one at a time, that build consistency and confidence — the real drivers of long-term change.
That’s why we created the 7-Day Kickstart Plan.
It’s the exact strategy we use with our personal training clients in Massapequa, East Meadow, and Oyster Bay to help them gain momentum, feel better in their body, and finally stop starting over.
This plan is about laying the foundation — one day at a time. Each day builds on the next. By the end of the week, you’ll have 7 small but powerful wins under your belt that will get you moving, eating better, and feeling in control again.
And here’s the kicker…
You don’t need to be perfect.
You don’t even need to hit all 7 perfectly.
You just need to start.
Because once you start stacking the right habits, everything else becomes easier. Your cravings go down. Your energy improves. You feel more in control of your schedule. You stop dreading workouts because they actually make you feel better, not worse.
Whether you’ve never worked out before, haven’t trained in years, or have tried everything and nothing seems to stick — this 7-day plan is your reset button.
And if you’re reading this, it means you’re ready to try something different.
Something built for your lifestyle.
Something built to last.
So let’s take that first step — together.
We’ll walk you through 7 small, manageable habits that will create the structure you need to succeed. From protein to steps to strength workouts and better sleep — it’s all here.
Let’s get started.
Here is a link to the full guide: AB Fitness 7 Day Kickstart
Why This 7-Day Kickstart Works
Unlike most plans that throw you into unrealistic meal prep, daily workouts, or calorie extremes, the AB Fitness approach is simple:
🔹 Build 1 small win per day
🔹 Focus on habit stacking
🔹 Eliminate the guesswork
🔹 Create a system you can stick to for life
Each day of this Kickstart builds on the last. This is about momentum, not perfection. You’ll notice that some days feel “easy” — that’s the point. The goal is to get you moving forward without overwhelm.
We’re not aiming for short-term results. We’re laying the foundation for a lifestyle transformation.
You can download the full guide right here: AB Fitness 7 Day Kickstart
🗓 7 Days to Better Habits, Strength & Energy
Day 1: Eat Protein at Every Meal
Protein is your foundation. It helps build muscle, keeps you full, stabilizes blood sugar, and boosts metabolism.
✅ Action: Include a lean protein source at every meal (eggs, Greek yogurt, chicken, lean beef, protein shakes).
🎯 Target: 0.8–1g of protein per pound of body weight.
Why? Most adults over 40 under-eat protein. We fix that first so everything else — including fat loss and energy — improves faster.
Day 2: Get 8,000–10,000 Steps
Walking is underrated. It burns calories, supports joint health, reduces stress, and helps with digestion.
✅ Action: Use your phone or a step tracker. Walk during phone calls, park farther away, take evening walks with family.
🎯 Target: 8–10k steps today.
Why? Walking is the most sustainable form of movement — and the easiest way to increase daily calorie burn without stress.
Day 3: Track Your Food (No Judgment)
Today isn’t about restricting. It’s about awareness.
✅ Action: Download MyFitnessPal or use a journal. Log everything you eat — just observe.
🎯 Target: Track 100% of your intake for ONE day.
Why? Most people eat more than they think. Tracking removes the guesswork and gives you insight without guilt.
Day 4: Strength Train for 30 Minutes
No, you don’t need to go all out. But you do need to train your muscles if you want your metabolism to stay strong.
✅ Action: Do a 30-minute strength workout (bodyweight, dumbbells, machines — just train).
🎯 Don’t know where to start? Book a tour at AB Fitness and we’ll show you exactly what to do.
Why? Strength training is the “first domino” that improves everything else — mood, energy, metabolism, posture, joint support.
Day 5: Eat 2 Servings of High-Volume Veggies
High-fiber, high-volume vegetables keep you full, help regulate digestion, and add nutrients without calories.
✅ Action: Add at least 2 big servings of veggies to your meals today (spinach, cucumbers, peppers, broccoli).
🎯 Hack: Use shredded lettuce as a base and build your normal meal on top.
Why? Volume eating helps you stay full on fewer calories and trains your brain to enjoy real food.
Day 6: Cut Off Screens 30 Minutes Before Bed
Sleep is your recovery zone — and it influences fat loss, muscle gain, hunger, and energy.
✅ Action: Tonight, turn off screens (TV, phone, laptop) 30 minutes before sleep.
🎯 Bonus: Read a book or journal instead.
Why? Blue light from screens interferes with melatonin, your body’s natural sleep hormone. Better sleep = better results.
Day 7: Reflect and Reset
Don’t skip this step. It’s the secret to building habits that last.
✅ Action: Take 5 minutes to answer:
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What felt easy this week?
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What felt hard?
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What am I proud of?
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What do I want to keep doing next week?
🎯 Bonus: Share your answers with someone for accountability.
Why? Reflection creates awareness and builds confidence. This is what separates successful clients from yo-yo dieters.
You can download the full guide here: AB Fitness 7 Day Kickstart
💡 Why This Isn’t Just a 7-Day “Plan”… It’s the Start of a New Lifestyle
Most fitness programs start too fast and burn people out.
This one is different.
It’s designed to make you feel successful from the start. To build habits you can maintain — not dread. And to show you that you don’t need 90-minute workouts or zero carbs to get results.
We use this same habit-driven approach in our 30-minute sessions at AB Fitness, paired with expert coaching, support, and a proven system designed for adults 40+. That’s why our clients stick around — and why they keep getting stronger every year.
📍 Find a Personal Trainer Near You on Long Island
With three convenient locations, we’re proud to serve Long Island residents in:
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AB Fitness East Meadow: 514a East Meadow Ave, East Meadow, NY 11554
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AB Fitness Massapequa: 4150c Merrick Road, Massapequa, NY 11758
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AB Fitness Oyster Bay: 5 Shore Ave, Oyster Bay, NY 11771
We also work with clients from Wantagh, Seaford, Bellmore, Levittown, Merrick, Bethpage, Syosset, Locust Valley, Glen Head, and beyond.
💼 Meet the Expert Coaches at AB Fitness
What truly sets AB Fitness apart from every other gym or training program on Long Island is our team of expert coaches. Every coach on staff is nationally accredited, CPR/AED certified, and has completed a rigorous 12-week onboarding program led by our founder — who has over 20 years of experience and a background in physical therapy.
But certifications are just the beginning. Our coaches are trained to coach real people — adults in their 40s, 50s, and 60s with joint pain, busy schedules, and a desire to feel strong again. We hold weekly education sessions, and every coach has logged 1,000+ personal training sessions, so you’re not just working with a “trainer” — you’re being guided by a seasoned professional who knows how to train safely, effectively, and with long-term success in mind.
Whether you’ve had knee surgery, are dealing with menopause, or simply haven’t worked out in years — we meet you where you are and help you get stronger.
Our process is built on safety, results, and real human connection. This is what makes AB Fitness the best personal training team on Long Island.
🎯 Ready to Keep Going?
Book your private tour at AB Fitness and get a real plan designed around you — your schedule, your body, and your lifestyle.
We’ll walk you through the studio, show you how we customize everything, and give you a clear plan to move forward — with no pressure.
👉 Book your tour here
📞 Or call/text us at 516-303-9157
🎥 Still unsure? Here’s a message from our owner.