Triggers, habits and rewards make up our day.

If you take the time to audit your day, you will notice that it is made up of habits that support your goal, and habits that hinder.

Ideally when we have any goal in mind, be it a health and fitness related goal or otherwise, we need to try to do more of the supportive habits, and less of the hindering habits.

I’ve just been working through some challenges with a client. I’ll call him Mark.

Mark is in his fifties and has some important health and fitness goals. At a surface level they include losing weight, looking and feeling better. Peeling away the surface, Mark has deeper reasons for wanting to achieve this. Really important ones that are in line with his values and would be life changing for him.

Despite acknowledging the importance of his goal, he is not alone in struggling to make some basic changes. Changes that he know – if adhered to consistently – would help him become his best self. Would increase his confidence, his ability to be there as a supportive father and husband, and allow him to really feel alive.

If this resonates with you and you are also having trouble making progress towards your goal, you might want to start with building trust. Trust in yourself.

You may have lost trust in yourself because you noticed yourself saying things like ‘I’ll do this today’ and then it doesn’t happen?

I get it too sometimes – we all do.

The thing is, if it becomes a habit, we start to lose trust that we can get things done so it snowballs. Other things start not getting done.

If you’re at the point where things just aren’t happening for you, here’s what to do:

1. Aim to do just one thing in the day. Just one thing. Hold yourself accountable to it and make a not that you got it done.

2. Make sure you do it by making it a non negotiable priority. You have the skills to do this – you have shown that you can meet a deadline at work for example. The difference is that at work you have accountability.

Pick that single easy thing to get done, and get it done. Reward yourself somehow – checking it off as done and feeling good about it can be enough of a reward.


The Maui Habit


Here’s an awesome habit that many people enjoy thanks to BJ Fogg PhD.

It’s called The Maui Habit.

In my experience it feels stupid at first. And it sounds silly. But if you’re willing to give it a go you will laugh when you look back to see what happens.

Before reading on, are you willing to give it a try?

On waking, say to yourself out loud ‘it’s going to be a great day today’.

That’s it.

If you have doubt… just add ‘somehow’ to the statement.

What I have noticed with myself and clients:

This snowballs.

Good things happen.

We tend to do more supportive habits as we add good things into our lives.

Try it – it takes no time, and you have nothing to lose 🙂

Back to trust. Start to rebuild trust in yourself by doing what you say you will do. It doesn’t have to all happen on day one. Start with one easy thing such as the Maui habit, and build the trust one thing at a time.

In the end, you don’t have a knowledge deficit. You have a skills deficit. For skills to be built we need to practice small habits daily. To practice these we have to ‘do’ them. To do them we have to hold ourselves accountable, and for this to happen you have to start to rebuild the trust you have lost in yourself.


Are You Ready For The Next Step?


Nothing happens by consuming further information. You likely know what you need to do to achieve your goal. For things to change though you have to ‘change’ something.

This doesn’t have to mean a dramatic lifestyle overhaul though, and if you are struggling to find time for the healthy habits that you know will help you achieve your weight loss, health and fitness goals, then you aren’t alone.

If you feel like you’re ready to take the next step and you’d appreciate some support then I’d love to help by offering you a ‘discovery call’. During this powerful, 1-on-1 session, we’ll work together to:


  • Create a crystal clear vision for the ideal life you’ll be living when you are at your ideal weight.
  • Identify hidden challenges and obstacles that may be getting in the way of your weight loss so that you can start to address them.
  • You’ll leave the session with a renewed belief that you can achieve your vision and the energy and motivation to finally lose all of the weight you want – for good.
  • Learn more about nutrition coaching and to request your call here.


Hope this helps,


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