Happy New Years Eve !!  
 
It's that time of the year when you will and already are being bombarded with quick fixes, detoxes, extreme weight loss challenges, etc., so watch yourself, STRONG friend.

If you feel like you need to do SOMETHING, I get it; I understand, but let's do SOMETHING that will leave you feeling successful, not defeated, by the second week of January.
 
Often, we go into the New Year with this motivation to do all the things: slash the calories really low, cut out all the fun foods, workout seven days a week, walk 10,000 steps every day when you were only walking 2,000 a day, do five cardio sessions, etc.

10/10 I recommend an approach that you can adhere to for the long haul, one that won't leave you starting over again in 2026.
 
Start by changing ONE Thing at a time—ONE Behavior, ONE Habit. Solidify the basics and put them on repeat.

Access where you are at and start from there!

Here are a few examples:
 
- If you are lacking in fiber, start there.⁣
- Access your water intake... currently only drinking 1 or 2 cups a day... add an additional cup or another refill on your water bottle
- If you are lacking in protein, start there. Track your intake to make sure you are eating enough protein. Just track that, and start with one—again, just the protein—no other macros!
- Not eating enough - start there!⁣
- Start working on your bedtime routine.
- Eating too much junk food - start there - start cutting back on it.⁣
- Access your average step count and then incrementally increase your step count over time!
Build a balanced plate with each macronutrient (Protein, Carbohydrates, Fats)! Make sure there is ample protein (the main feature of the plate), then a carb and some fats.
 
Just to name a few.

No need to be doing the most…. slashing your calories to an unsustainable amount, going on a diet with a name, removing whole food groups, or altogether banning whole food groups.⁣ When we do this, it always always backfire.
 
The basics will always work. Eat more nutrient-dense foods, cut back on the junk food, eat a balanced plate, and eat enough protein and fiber! Move your body, lift the heavy things, sprinkle in the cardio sleep like a queen. Das it! ⁣Each one of these can be implemented one by one! Progressive changes that will last for the long haul!

Pick ONE thing and do it for 30 days straight! After 30 days, add another, and so on and so forth!
 
STRONG friend, you got this. Keep it simple and sane, and it will be sustainable! Plus, it will be enjoyable. You do not have to suffer or white-knuckle your way to health.

Thanks for reading STRONG friend. I appreciate you, and thank you for the love, care, and support this year!

Have a wonderful last day of the year, STRONG friend.

See you on the other side of 2024!!

In Strength and to your Success!
Much Love,
Coach Candace