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3 TIPS FOR NAVIGATING JANUARY | weight loss & sustainable lifestyle changes

A week into the new year - how are we doing?! Hopefully you're thriving and you're well on your way to the goals you've set for yourself. But in the event that you're not, I have some tips that could help.

Ask yourself, "Is this something I could do for the rest of my life?"

If the answer is no, you're probably not doing the right thing(s) with the goal of sustainable health.

TIP 1: DON'T TRY TO DO IT ALL AT ONCE. A huge reason why resolutions fail is because we assume major change needs to happen immediately. Change is the product of daily habits that must occur consistently. Taking on too much and doing a complete 180 of your lifestyle is setting yourself up for failure. Change is HARD! If it were easy, we'd all be our idea of perfect.

How? Start by taking small steps. Each week, take on a new task and consciously work on it until it becomes part of your normal day-to-day routine. When something becomes habit, it's time to take another step.

TIP 2: CHANGE YOUR REACTION TO FAILURE. Of course failure is disheartening, but I'd argue the biggest reason why is the psychological damage we allow it to cause on our mindset. Failing is one thing, but thinking of yourself as a failure is another. One is an action, one is a personal characteristic. You've failed at something, but that doesn't make you a failure as a person. Training your mind to accept failure, evaluating what happened, and trying again take time and practice.

How? A mantra can help. "I didn't reach my goal, but that doesn't make me any less of a person". Failing to reach a goal with a certain approach is actually you one step closer to finding the approach that works for you. Analyze what didn't work and implement a new approach.

TIP 3: DON'T BE IMPATIENT. Sustainable change takes time. Just like a day of overeating won't make you fat, a day of hitting your macros perfectly won't yield immediate change. I think time is somewhat discouraging to people, but why do we seek immediate change? It took you 5 years of consistent unhealthy habits to gain the weight, why would you expect to lose it over the course of just a couple months? We have our entire lives to become our healthiest selves. We are a constant work in progress and it's enlightening to think that every day we get the opportunity to become even better and healthier.

How? Realize that the slower the change happens, the more sustainable is it. Losing 30 pounds in 2 months will put you in a very unhealthy, unsustainable place with a metabolism through the floor revolting against your endless bouts of cardio. Losing 30 pounds in a year done through a progressive approach of building muscle will ramp up your metabolism, putting you in better spot for a sustainable lifestyle change.

Let me help you! Apply for coaching by sending an email to or DM me on Instagram (@fit.bymandi). SO excited to help you become the healthiest and happiest you!

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