Building habits not extremes

Hey everyone! Happy Monday! Hope you’re having a great start to your week.


Today’s post is about reaching your goals. Many of you might have goals to change your weight or what your body looks like, some of you might have fitness goals like to run a marathon or complete in a power lifting competition. No matter what the goal is, there is one very important aspect that needs to happen in order for you to reach it. No matter what your goal is there is one thing that is going to make it happen.


Lots of people think well, I need to lose weight so I’ll slash my calories and run 5 miles a day. Do you really think you’ll be able to do that long term? You’ll be hungry. Irritable. Low on energy and you might even jack up your hormones and metabolism in the process, not to mention probably sustain an injury after going from zero to 5 miles a day in no time flat.


How I feel about extremes…


Reaching your goals, no matter what they are, is about the habits you build. Instead of focusing on a number on the scale, focus on getting a few servings of vegetables every day. Or instead of being overwhelmed with your goal of running a marathon, first start with a 5k or a 10k during your training and focus on those races first before thinking ahead to the marathon. If you’ve never worked out or it’s been a while, and you want to start working out, start by going for a walk for 15 minutes 3 times a week. Start small. Small adjustments can turn into habits, which turn into big goals.

Now you might say, ‘well I have lots of goals so I need to make a ton of small adjustments’ which can feel overwhelming and feel like big things when you add a bunch of little changes up, so if you have multiple goals, pick 1 or 2 to start with and do those for a week consistently. The key here is adherence to your habits, so if they’re not attainable or there are too many of them, your consistency and adherence will be low and you’ll be right back where you started.  For example, if you want to eat healthier, run a marathon, and have a cleaner house, those are all great goals right? But starting off working towards all those goals at once can be super overwhelming. So instead of doing it all at once focus on one thing at a time. My mom always says ‘How do you eat an elephant? One bite at a time’.  It’s the craziest saying but it’s so true! You can’t do all the things, all the time, all at once.  Pick one of the goals…let’s say you want to eat healthier. So you want to make more nutritious choices. Pick 1 meal a day and add a protein to it. If you usually get a baked good and a latte at your local coffee shop every day for breakfast, go get your latte and then choose a baked good that has some cheese or turkey in it.  There are lots of places have little sandwiches you can buy that have some egg and some other kind of protein in there. So start with that simple change.

It’s easy to do, you don’t have to go out of your way to do it because that coffee shop stop is a part of your routine already, and it’ll start you on a path of healthier eating. So after you’ve done that for a week, maybe change your latte to a black coffee with a little milk and sugar in it. Then after a week of that, change you coffee to black with just milk in it. Do you see how we’re literally just making maybe a 1% change to your life, but over time it’ll add up and you’ll eventually be able to drink that coffee black and enjoy a protein filled breakfast at home maybe. But that’s not where we start because it’s too much all at once and that’s not sustainable. Habits happen over time and have to start small to be a lifestyle.


I hope this was helpful for any of you who have big goals but are overwhelmed with them or maybe have tried to reach them in the past but have been unable to because you tried to do everything at once. If you have any big goals you’re going after, I’d love to hear them. Leave a comment below and tell me what they are!  I’d love to be able to help you find a sustainable way of reaching those goals and help you figure out where you can start building those habits into your daily lives.

1 Comment

  1. Mom says: Reply

    Hmmmm, tasty elephants. Yes, one bite at a time!

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