This week’s themes: focusing on reality, staying positive, and doing things that work instead of things we feel expected to do. Warm up with a tip from Habit Lab:

Fat Loss Habit #173 - Exercise Before Breakfast

Kat exercises before breakfast because it feels better that way. It’s important to pay attention to feelings when making lifestyle changes. This goes for diet as well as exercise. From Georgie Fear:

How To Stop Counting Calories With Habits

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“Counting calories is associated with dysfunctional eating behaviors. It’s less effective at managing weight long term compared to more intrinsic regulation strategies. Not to mention the emotional and psychological stress. But how does one actually cease counting calories if it’s an ingrained habit? If you are a detailed calorie tracker…” Continue Reading

Georgie Fear dismantles a myth around carbs:

Why limiting carbs to “post-workout only” is a scam “I have to level with you; people can say anything. It doesn’t have to be true. Especially when it comes to nutrition; especially when its on the internet.” Continue Reading

Hearing negative talk? Coach Stevo offers:

How to Transform the Naysayers “When you start a health and fitness journey, people will start asking you pointed questions. You’re eating differently, spending less time on the couch, and maybe doing weird things in strange places with people you’ve never met before…” Continue ReadingHow to Ignore the Quitter in Your Head “You know that little voice inside your head that’s telling you to quit? That voice is not you. It’s the old you. In fact, it doesn’t even know the awesome new you that’s on this journey to being the best you that you’ve ever been.” Continue Reading

Keep your expectations realistic. From KC Ushijima:

Living within our (physical) means: The game of fitness is rigged, continued. “One reason why many workout and diet programs can work for short periods of time is that they force us to live outside of our physical means [i.e. burn more calories than we consume]. For a short period of time, we can get away with it and see some results. But over the course over months, it is not sustainable.” Continue Reading

Ready to build a habit? James Clear says:

The 5 Triggers That Make New Habits Stick “There are five primary ways that a new habit can be triggered. If you understand each of them, then you can select the right one for the particular habit that you are working on. Here’s what you need to know about each trigger…” Continue ReadingBob Mathias on How to Master the Art of Self-Confidence “How did a teenage underdog develop the self-confidence required to win a gold medal on the world’s biggest stage? What type of mindset did Mathias bring to his competitions? And what can we learn from it?” Continue Reading

You know more than you think. It’s time for you to share your insights.

You’re in a perfect position, as a coach, to observe the challenges and triumphs of people trying to change their health and fitness behaviors for the better. Habitry would love to help you share your insights with a larger audience.

Just start writing it down. As with a new habit, **start small. **Choose a headline and build on it. When you get to 500 words, stop, check your spelling and grammar, post, and then share your article with us. You could write about something you learned recently or tell a story inspired by someone you know. It’ll spark a great discussion.

When you post your article, let us know on the Motivate Forum or email me at