💜Tired of falling off track?

Happy High Noon (EST). Have you submitted your question for the open journal? You might be featured in upcoming bites!

Let’s dig into today’s bite:

  • Tired of Falling Off Track? Know your why.

  • Open Journal: disappointed in myself.

  • Tidbits & Recipes: soup szn.

  • Did You Know: 3 different types of motivation.

Tired of Falling Off Track?

Feel like you know what you need to do, but can't get yourself to do it?

You know you need to exercise and eat healthier. You do it for a few weeks but then can't stick to it.


Building habits is hard. We want instant gratification, life is crazy, being unhealthy is easier, and we don't understand how to successfully build habits.

And most of us end up taking the all-or-nothing approach. When you do that, you rely way too much on motivation and willpower.

So what can you do?

Well, you need to have the right systems in place. And we'll get to that in upcoming bites. But first...

You need to know your why.

If you decide to lose weight because you know you should, you're going to fail the second life gets crazy.

Let's dig deeper into why you want to lose weight:

  • Does diabetes run in your family?

  • Do you want to feel more confident?

  • Do you want to prevent chronic disease?

  • What about keeping up with your kids?

Being clear on your why will help you stay committed when things are crazy. Once you know your why, write it down. Make it your background on your phone. Set a reminder.

Surrounding yourself with your why will help with your intrinsic motivation and set you up for success.- We'll talk about that in the Did You Know section today.

P.S. Simon Sinek has a great book called Start With Why. Give it a read.

Open Journal

Q: I just started working out again. Been going strong for a week but can't get over how disappointed I am that I let myself go this far.”

A: Um did I read that right? You freaking started again? You’ve shown up for yourself for a week straight? Hell yes, you did!

It’s 100% natural to want to beat yourself up, but it’s not productive. Instead of looking at the past stay focused on now and where you want to go. Celebrate small victories and be kind to yourself. I’ll take a quote from last week (it’s that good): Make is so easy it’s hard to fail.”

On the days you don’t feel like showing up, show up for at least 5 minutes. Those 5 minutes are a win for habit formation.

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…

Motivation isn't created equally.

It comes in different forms, and understanding them can help you stay engaged and driven.

  • Intrinsic Motivation: It's that fire within you, the joy and satisfaction you derive from accomplishing a task or pursuing a passion. It's about finding personal fulfillment and satisfaction in what you do. It's your why.

  • Extrinsic Motivation: This external drive comes from outside sources like rewards, recognition, or praise. It can be a powerful boost, pushing you to achieve goals and meet expectations set by others.

  • Social Motivation: The power of connection and support. Surrounding yourself with like-minded people, engaging in group activities, and receiving encouragement from others can fuel your motivation.

Remember, finding a balance between these motivators can keep you engaged and inspired. But without intrinsic motivation and knowing your why, staying committed will be a lot harder.

Tidbits & Recipes:

It’s officially soup season and I’m here for it. I love soup in the fall and winter months. I mean, what’s not to love? Easy to make, your house smells amazing, AND leftovers. Add this easy chicken tortilla soup to your rotation.

Today’s Top Workout Song on Spotify

Scramble Answer:


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