Hey, hey, STRONG friend! Happy Saturday - Happy New Year's Eve!

Whatcha up to on this last day of the year?

Jeff and I will be hanging out with some sweet friends here in Colorado Springs, keeping it low-key, playing games, eating good food, and chilling!

We'll get a lift in as well and walk the dogs,, just another normal day in the Smith Household.

Anywho, let's get into this last email of the year...

As you start to think of your new goals for 2023, your word or words of the year, intentions, resolutions, accomplishments, etc... set them/set yourself to where they are more attainable so that you can be successful!

Don't try to change everything... you know, all the things at once! Lasting change comes from making small changes, or changing one or two things at a time. This is how you make lasting change so that you aren't back at square 1 again next New Year.

During the journey, if you will, STRONG friend, focus on the process, the ACTIONS that you need to take along the journey- how you plan to arrive at the thing.

It's advantageous not to focus on the outcome- the result, but focus on the process - process/behavior related actions.

Your journey will be much sweeter when you go this route. You can't control the outcome, but you can control your effort, your consistency, and your attitude! Focus on the controllables of your goal, resolution, etc. 

If you can do that, you shall be successful. The thing(s) will stick; it will be sustainable!

And the biggest thing is that it Takes As Long As it Takes! Don't rush or try to speed up things to reach said goal, because that often leads to extreme methods of change. We all know where that leads us.

Finally, another word or two of advice:

• Start small; keep it simple! When you Keep it Simple, it Will Be Sustainable!

• Add things - crowd out the things you want to change rather than completely cutting things out cold turkey! What would you like to add to your life?

• Last but not least, focus on the process or behavior goals instead of outcome goals! What daily actions do you need to take. Focus on those things!

• For example, you may want to lose some body fat - instead of focusing on losing weight/body, which is an outcome goal, you could focus on the process or behavior actions that need to occur to accomplish that goal.
  • You could set process/behavior/action goals that will eventually lead to the destination - I will walk 20 minutes at least three times a week, I will eat at least three servings of fruits and or vegetables each day, or I will eat a serving of protein with every meal! So on and so forth!

• Another example - I want to deadlift my bodyweight!
  • I'll lift the heavy things 3-4 x a week
  • I'll prioritize deadlifts in my program. They'll be first in my workouts
  • I will nail my protein intake.
  • I will work on my deadlift technique with lighter loads to work on the areas I struggle with form on.
  • I'll make sure I get 7-8 hours a sleep every night so that I am recovering from my training sessions!

See how those action based goals feel!💃🏾🙌🏾  Much doable, and it doesn't lead to desperation or rushing! When you keep doing those things over and over consistently that's when the magic happens!

Think habits, think about the steps, the actions that you need to take along the journey for the goal that you want to achieve, STRONG friend. 

YOU GOT THIS!

This is how you make your resolutions, goals, and things stick that will last for a lifetime!

Thanks for reading, STRONG friend! I wish you all the best 2023 has to offer. I hope you accomplish everything that you set your heart out to achieve!

Love you!

In Strength & to Your Success,
Xo
Candace