BUILDING HABITS FOR LASTING CHANGE

It’s no secret that the fitness industry thrives on quick fixes. We are bombarded daily by challenges promising we will “lose ten pounds in a week” and “melt fat in 21 days” to fitness products guaranteeing a six-pack overnight. These products survive (and thrive) because we buy into them. We love the promise of fast results if we make extreme changes for a short period of time. We are quick to commit to restrictive rules but don’t think much beyond what happens after that one week, 21 day, or one month challenge.

We are often guilty of hopping from fad diet to fad diet in search of whatever will produce the fastest results. We work hard for a few weeks, sticking to a strict list of what we can and cannot eat, and then give up if we don’t see dramatic changes or can no longer follow the restrictive rules. We feel discouraged and then we quit, all the while ignoring the fact that - had we stuck with a specific diet for more than a week or two - we could have seen great results.

When we don’t actually lose ten pounds in a week, we quit trying. When we aren’t able to stick to that restrictive zero carb rule, we give up and eat all the carbs. When the brand new expensive gym equipment doesn't give us an immediate six-pack, we quit exercising all together. We quit each fad diet in pursuit of something better. Quick fixes turn us into quitters.

While we want to believe that we can make big sacrifices in order to achieve big changes in a short amount of time, that is rarely the case. If we do happen to lose weight, get that six pack, or fit in a new dress size, it rarely lasts long because those quick fixes don’t set us up with the tools we need to create lasting change.
So, what is required to actually create lasting changes? Whether the desired goal is losing body fat, building strength, getting faster, improving health markers, or something entirely different, the principles of successful behavior changes are the same (and spoiler alert: the answer isn’t a crash diet, a short timeline, or restrictive rules.)

Creating lasting results requires knowledge and skills that allow you to make small changes, consistently, over time.

In other words, it requires creating good habits. This means forming habits that you don’t just stick to when you feel like it, but habits that you practice diligently for an extended period of time. While this won’t always result in the most immediate results, it will set you up to create changes you can maintain moving forward.

Before you hop on a new diet train, take a minute to think ahead: Will this teach you valuable skills and habits that you can carry with you in the future? Is this something you can follow for more than a few weeks? In the end, prioritizing positive habits over quick fixes will not only help you achieve the results you want, but it will help you maintain those changes long term.

QUICK FIXES || restrictive, unsustainable

• A 30-day workout program

• Cutting out all carbs

• A 7-day cleanse or detox

• A diet of meal replacement shakes

LONG-TERM HABITS || require practice and consistency but produce sustainable change

• Building awareness of portion sizes

• Improving awareness of the caloric content of different foods

• Creating an environment that makes it easy to eat healthfully

• Adding more vegetables and protein to your meals

• Learning how to grocery shop and prepare meals at home

Our primary goal is to help you ditch the quick fix mindset and step away from yo-yo dieting for good. We want each individual we work with to feel confident in their ability to reach their goals without being miserable, and we want to help create changes that you can maintain long term. Read more about others who have made their own lasting changes here, or check out coaching options here!