Sometimes I feel frustrated because all of the healthy behaviors I’m now doing don’t seem to be moving the needle as much as “I think it ought.”

but looking back… this time last year: 
👉I was 15 lbs heavier. 
👉I had recently quit smoking. 
👉The extent of my healthy food prep was putting my #saladinablender (still not cooking) and eating pre-packaged potato chips for breakfast.
👉Exercising wasn’t a realistic thought in my head
👉Drinking way more wine than I thought (like 15 oz several times a week, and 8-9 oz the other days)

Now my regularly occurring behaviors are: 
🏅Drinking 32-64 oz of water with lemon first thing in the morning. 
🏅Drinking 1-2 tbsp ACV in water daily
🏅Drinking 96-128 oz of water throughout the day.
🏅Eating 45g of fiber daily (plants!)
🏅Eating 2/3 of my diet WFPB (whole food plant based aka only plants)
🏅Avoiding refined sugar altogether (typically including honey)
🏅Eating FRUIT 
🏅Cooking dinner for my family most nights
🏅Aiming to get 5000 steps per day (10K in the summer)
🏅Doing things like squats challenges (LOL wut)
🏅More than a year cigarette free (15 mos)
🏅Drinking only 5oz of wine every day (sometimes 10, not very often)
🏅Intermittent fasting 16/8 daily

Don’t click away just yet. This blog isn’t about health and fitness, but the concept of changing habits is basically the same no matter what it is you’re doing. Whether it be your business, your health, your relationships, or even your parenting style.

I didn’t get from there (before) to here (my present) without effort… these new habits took thought, intention, and then disciplined practice. I’m not like some “master health guru” – I’ve been immersing myself in lessons in health & fitness & nutrition (yay YouTube!) nonstop for more than a year.

Then you (I) have to do the thing…

When I was getting ready to “do the thing” today (get on my elliptical machine, which is NOT a habit yet), I kept remembering a line that I picked up from one of the many podcasts I listen to. (I’d tell you which one but honestly I don’t remember who it was… it was a while ago.)

Here it is: New habits begin with the first step.

I know, that’s mind blowing, right?

Actually, this applies to any hefty accomplishment. You have to get started in order to begin.

So for getting on the elliptical, one thing I have to do first is get into my workout clothes (I wear jeans and hoodies during the winter, it’s just better if I change clothes first. Trust me on this one.)

If I put on my workout clothes, the chances of me getting on the elliptical machine increase by 100%. (not to 100%, but by 100%)

It’s 100% more likely that I’m bound for the machine if I’m in the clothes I feel are appropriate for the experience.

And once I have the workout clothes on, it’s very very very unlikely that I’m going to peace out before getting on the machine. Because I just changed my clothes and I generally don’t like to waste my time and energy with changing clothes for no reason.

This is the same for every new habit or behavior you want to take. Even when it’s quitting an unhealthy habit.

Another example: if you want to quit smoking, it starts with not having a cigarette when you’re next thinking you need to have one. You don’t have to worry about the big picture of changing your identity, just skip the next cigarette you think you want.

If you want to start a blog, it begins with creating a WordPress account.

If you want to create an online course, it begins with outlining what the course will cover.

Big changes and big accomplishments seem daunting. I’ve been there. Every successful person has. But while you’re thinking about “doing the thing,” instead of high-tailing it away from your gigantic goals, I want you to ask yourself, “If I were to do it, what would my first step look like?”

And if you can convince yourself to take the first step, you’re on the path. You’re “doing the thing.”

If you feel disinclined to continue, ask yourself why- and then either change course or figure out what the next first step will be. Before you know it, you’ll be doing the thing.


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