❤️ Not hitting your goals?

A daily dose of wellness news, research and trends delivered to your inbox.

Happy High Noon (EST). The most common goals are exercising more, eating healthier, and losing weight. Roughly 70 percent fail. Keeping wellness top-of-mind helps a ton - that's why we are here ✉️ (plus free workouts on Tuesdays & Thursdays).

Today’s Topics:

  • Not Hitting Your Goals?: Try this.

  • Suck at Meditating? You’re not alone.

  • Did You Know: that’s a habit.

  • Tell Friends ➡️ Get Prizes: new referral sticker pack is here.

WOW Headlines:

There is a lot going on in the world of wellness (WOW) and it’s impossible to keep up. We searched the internet for interesting things and our favorites of the day.

Ready, set, go (insert Mario Kart start sound effect):

Not Hitting Your Goals?: Try this.

You're doing it. You're finally going to stick to your goal of working out.

Day 1- check

Day 2 & 3- crushed.

Day 4- too much going on.

Out of nowhere, it's been a month since you've worked out.

The negative self-talk kicks in..."I'll never stay consistent enough to lose weight." And the cycle of beating yourself up continues. -binge eating, endless hours on the couch.

Sound familiar? You're not alone.

92% of us don't reach our New Year's goals - ouch.

Let's look at goal setting from a different lens. Instead of changing your routine, let's build on your current routine.

Take something you do every day and build your workout routine around it. If every morning you brew your coffee first thing, do your workout right after. (After I brew my coffee, I work out).

To get it to stick, make it doable. For the first 2 weeks, keep your workout to 5-minutes - yep, even if you feel like doing more.

After 2 weeks of consistency, up it to 10 minutes.

Once this becomes a habit, your body will start to crave it.

And remember to look at working out to improve your health and not just to lose weight.

—Why you should start habit stacking.

Suck at Meditating?

You've decided to give meditation a try. You hear everyone talking about how it improves your clarity and reduces stress.

You close your eyes and try to quiet your mind when your thoughts start racing a million miles a minute.

"Yep, meditation isn't for me," you sigh under your breath.

What if we told you, you're making it too complicated? You don't have to sit with your legs crossed in a dark room for 30 minutes. Think of it as a way to slow down and not some transformative experience.

Start with 5 minutes and remember, it's a practice so you'll get better with time.

Here are some different types of meditation.

  • Gratitude meditation: Notice the little things. Like that first sip of coffee before the rest of the house is up.

  • Breathwork meditation: Slow inhales and exhales.

  • Nature meditation: Focus on one thing outside and hone in on all the details.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!


Did You Know? Like Really Know…

Over 40% of our daily activities are habits.

Think about when you're driving home from work and realize you can't remember the last 2 blocks. Yep, that's your brain on autopilot (Side note - this happens too much and it freaks me out. Like… how did I just get here?).

Do you sit in the same spot at the table? - Another habit.

Good news: not all habits are bad.

Bad news: bad habits can be hard to kick, but it's doable.

Identifying the cue that triggers the habit is key. This will help you create mindfulness around it.

The goal may not be to drop the habit but replace it.

Today’s Top Workout Song on Spotify

Scramble Answer:


Did ya get it right? If not, there’s always tomorrow’s newsletter.

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