Happy 2024!

We’re 5 days into the New Year. Have you stayed true to your New Years Resolutions?

You might think, really? It’s only been 5 days. Of course I’m still following through.

Well, you’d be surprised. There’s a whole lot that going into turning a behavior into a habit and it often takes 4-6 months for behaviors to truly become habitual.

So, here are my 4 tips to helping you STAY CONSISTENT with your goals in 2024:

Tip #1: Pack your gym bag the night before.

This is a small trick with a big impact. Most of us wake up tired, slow, and lethargic, which means it takes a lot of effort to organize your stuff in the morning. Packing your bags for the next day will allow you to wake up, brush your teeth, and get going without having to do much thinking and worrying about forgetting things.

Tip #2: Reduce resistance.

Make your morning routine as easy and seamless as possible so that you have less time in the morning to convince yourself to stay home. This also includes setting your coffee and laying out your workout clothes the night before so you can grab n’ go.

Tip #3: Don’t depend on motivation.

We like to find every excuse to not go to the gym.

It’s too cold.

It’s too far.

I don’t have enough time.

Maybe if I was more motivated, I’ll do it. 

Just so you know, motivation is fleeting. It will come and it will go. Build discipline and don’t make it an option to skip it.

Tip #4: Set rewards.

Everyone is reward-driven, whether it’s extrinsic or intrinsic. Set standards for when you reward yourself. Perhaps you reward yourself after 3 days of consecutively working out. Then you extend that to 5 days. Then maybe 2 weeks, a month, etc.

Not only do you have something to look forward to, you’re also building discipline along the way. Building discipline helps normalize your fitness routine, and your mind and body begins to view exercise as a treat, which becomes the ultimate reward in itself.

Do you have a plan?

This year, you decided and made the commitment to put your health and fitness first. You’re going to work out, eat healthy, be consistent, and finally be proud of the mind and body you built.

All you have to do is just go to the gym, eat salads, and meditate, right?

If you don’t have a plan and you’re not working with a coach and health expert to guide and coach you, you’re going to end up exactly where you are 360 days from now.

Let’s work together and finally turn your dreams into reality.

As always, leave feedback by replying to this email. I love sharing the wealth of knowledge and I’m glad I get to share it with you!

Have a FANTASTIC 1st weekend of 2024.

Until next time,

Sandra

PS - Need customized strength coaching or swim coaching from someone who’s personally recovered from 10+ injuries and surgeries, and helped many others recover from the same? Sign up for 1:1 coaching with me.

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