Motivational Monday – Change is a Process…Don’t Wait ‘Til the New Year…Start Now!

Motivational Monday – Change is a Process…Don’t Wait ‘Til the New Year…Start Now!

| BY Jennifer

Greetings my MAD COOL FITNESS CREW and Happy Monday! Twas the week before Christmas and all through the house, not a creature was exercising not even that damn mouse, that you can’t get rid of, that ought to be paying you rent!

Many of us write off the holidays and give ourselves permission to eat and drink ourselves into oblivion, with the promise of:
“I’ll start working out and eating healthy right after the first of the year.” Uh-huh.

Unfortunately, behavior change is a process.

There is varying debate about how long it takes to make a habit – some say 21 days, 2 months or more. According to the Transtheoretical Model of Behavior Change (TTM), it really takes 6 months for you to enter the maintenance stage of a new behavior, where the behavior is integrated into your daily life.

That doesn’t mean there aren’t little milestones on the road to maintenance.

One key element in building a habit is to plan to do the behavior. This means getting organized so you have the tools and are properly set up to engage in the behavior.

Failing to Plan is Planning to Fail….So true.


You can’t get to the gym in the morning only to discovery as you are racing out of the door that all of your workout clothes (ladies, your special support workout bra) are in the dirty clothes hamper. You may take it that the workout gods are against you, but really it was that you got home from that holiday party at midnight and didn’t quite get it together.


That’s okay. It’s the Holidays and you have social engagements. Don’t beat yourself up.

You will not wake up on January 2nd ready to “Do this!” if you haven’t started laying the proper foundation to “do this!” now.

So here’s what you can do now:
1) Start the habit of doing all of your workout laundry on Sunday. This way you’re set for the week. Seems a little goofy but it’s these little things that can trip us up when we’re trying to adopt a new behavior.

2) Start bringing healthy snacks to work. This will help you to start building the habit of packing your own food.

3) Set the alarm in the morning 10 mins earlier. This will help you start reserving time in your schedule for morning physical activity.


My sister calls me Rain Man because I say the same things over and over again 🙂
Don’t set yourself up for failure by thinking you will suddenly overnight develop long-lasting healthy behaviors.

Rome was not built in a day. For now, let’s get started with just building a couple of sidewalks.

Go get ’em.



behavior change fitness healthy habits holiday fitness monday motivation

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