start in October

Wanna know how to get a new year’s resolution to stick?? Start in October.

Like - now :)

It's all too common for people to put off healthy habits until the new year, thinking "I'll get it together in January. I’ll wait to start working out regularly. I’ll allow myself to indulge around the holidays. Then I’ll change everything about myself and my lifestyle in the new year. I’ve never been able to do it before, but 2025 feels like my year!” 😂

Sorry my dear, but the likelihood of that panning out is low to quite low.

Don’t get me wrong, I’m all for enjoying yourself at parties and living your life . . . . that’s not what this is about. This is about not letting the last few months of the year take you down. If you’ve been reading along for a while, you know I’m not suggesting perfection. At all. I’m suggesting you get a head start on your fitness journey now. Don’t wait for January to start feeling better!

There are 12 weeks left in 2024. If you work out 3 days/week for the rest of the year, you’ll get 36 workouts in before January. Imagine how different the beginning of 2025 would feel for you! Taking action today, rather than waiting for a new year's resolution, is the best way to make real, lasting change.

Need some help getting started? Grab our New Member Special - 2 weeks of unlimited classes for $25!

let’s start 2025 feeling GOOD!

WE’RE HALFWAY THROUGH 2024!

And just like that, we’re halfway through the year. Hard to believe right?

Personally, this is my favorite time of year. I LOVE summer. Beach, pool, vacation, I’m there. So trust me, I’m not trying to rain on your summer parade. . . . . but it’s a great time to reflect. Where have you been this year and where are you headed? Are you on track with those goals you so diligently set for yourself in January?

If you are, then hell ya! Good for you. Keep on truckin.

If not, that’s also ok. You have 6 more months to make a shift and I think you can do it.

BIG NEW YEAR ENERGY

Happy New Year!  I hope you're coming off some happy times with friends, family, good food, and a break from the daily grind.  For those of you that may not love the holidays, might feel completely stressed out by them, I hope you are now recovering!

January is a buzzy time. . . . people are inspired to get to the gym, dial in their nutrition, read all the books, and solve the world's problems.  If you're feeling that burst of motivation - then hell yea! capitalize on it and get to work.  You can accomplish a lot when fueled by new year resolution energy!

Heads up: buzz kill incoming . . . . 

Motivation alone is not enough.  Sorry to say it, but according to the research, it's true.  You actually already know this because it's happened to you a million times.  You're super motivated to start a new workout routine, nutrition plan, job, relationship - anything!  You put your best foot forward for a while and then inevitably, that motivation eventually wears off.  It's only natural.  You can't stay up that high forever. 

This is where consistency comes into play.  When our motivation wears off we have to fall back on consistency.  We need an established routine that's there for us when we don't feel like showing up.

So. . . . let's use this new year energy as fuel to form healthy habits.  Go ahead and get your workout schedule planned out and stick to it!  Create the routine while you're feeling motivated.  When the motivation leaves you, your routine will be there to catch you.

If you can stay consistent all year long, 2024 may just be your best one yet :)

2 NON-SEXY WAYS TO MAKE YOUR NEW YEAR’S RESOLUTION STICK

1 - "Big Rocks Before Little Rocks"

As you begin to think about New Year’s resolutions, it can be tempting to jump right into the minutia - fancy diets, detailed workout plans, etc. Resist this urge and make sure that you are putting "big rocks before little rocks." The concept is simple: put your highest priorities in order before you start messing with the little stuff and sweating the details. Ironically, a lot of people tend to see this approach as too easy. They want to shoot for the stars, but the truth is that this strategy pretty much NEVER works. A wise man once said "the less you do, the more you do" (Do Less). All joking aside, starting simple is a common key to success.

Here’s a list of what I would call the Big Rocks when it comes to health and fitness:

•Sleep – It is the single most underappreciated aspect of health and fitness. Sleep is arguably the most important thing you can do for your body. Without adequate rest, our bodies simply cannot function properly. Lack of sleep leads to a slower metabolism, increased hunger, decreased performance in your workouts, and decreased motivation to get those workouts done in the first place. I recognize that some people legitimately have a hard time sleeping, but usually (unless you have young children), your sleep can be improved by addressing the next 3 items on this list …

• Drink (A LOT of) Water - There’s plenty of information about exactly how much to drink, but don’t sweat the details here. If you are an average, busy person, there is a good chance you aren't drinking enough. Drink more.

• Move your body a minimum of 3x per week - What? Why not 6 times per week? Is that too much? Nope. But exercise science would say that the magic number (think BIG ROCK) is 3x per week in order to see significant improvements in your health. Any extra workouts would fall into the little rock category.

There's also a reason I say “move your body” as opposed to recommending some super specific workout regimen. Are some workout programs better than others? Yes, 100%, but when you are starting out, the main thing to focus on is creating a sustainable habit. Just move. The important thing is to start and stick with it long enough to form a habit. Once the habit is formed, you can start diving into the details. Also, keep in mind that working with a coach to help you cultivate this habit in a safe and effective manner will give you the best chance for success.

•Get Enough Protein, and Healthy Fats – Generally, most people are eating way too many carbs, not enough healthy fats, and far too little protein. This is especially true among females. As you look at your diet, protein should be a HUGE rock, healthy fats should be a BIG one and carbs typically take care of themselves.

While some might argue that this is an overly simplistic view of a healthy diet, there is a good chance that you aren’t doing the big stuff yet, so there’s no reason to drown yourself in the details until you get your big rock habits in order. Here is a list of the best protein and healthy fat sources

The truth is that most people are missing the boat on at least of few of these areas and if any of them aren’t on point, you are not getting the most out of your body. Each of these aspects of health significantly contributes to fat loss, energy, injury prevention, disease prevention, and the list goes on …

2 - Make Small but Specific Goals (AND Track Your Progress)

Using the 4 examples from above, small but specific goals would look like this:

1 - Water - I will drink a 20 oz water bottle 3x per day (starting with one first thing in the morning).

2 - Sleep - I will sleep 7+ hours every night. (Keep in mind that how much sleep an individual needs varies, so you’ll need to know your body here. What amount makes you feel your best?)

3 - Exercise - I will move my body for 30 minutes 3x per week. It’s best to have some accountability here, a certified personal trainer is the best tool but partnering with a friend or family member could also work.

4 - Food - I will eat a fistful of protein along with some healthy fats at every meal. Depending on where you are now, you may even want to start with just protein and focus on the healthy fat once your protein habit is in place. Keep it simple, and doable. Need some nutrition help? We got you!

Like I said in the title, these resolutions aren’t sexy, but the good news is you’ve probably had the answers to better health and fitness all along. Now you just need to make a plan and take action.