Navigating nutrition and workouts during the holidays

Stop Waiting for Motivation—It’s Not Coming You know that magical burst of motivation you’re waiting for? The one that’s going to launch you off the couch, into your workout gear, and straight to the gym with Rocky-style intensity? Yeah, it’s not coming. Motivation is like a flaky friend who always promises to show up but ghosts you at the last second. If you’re sitting around waiting to “feel ready,” you’ll be waiting forever. The truth is, motivation doesn’t come before action. Action creates motivation . And once you understand this, you’ll never get stuck again. The Motivation Myth That’s Holding You Back Most people believe they need motivation first —like it’s the magic key that unlocks all fitness success. They think: 👉 “Once I feel motivated, I’ll start working out.” 👉 “When I have more energy, I’ll eat healthier.” 👉 “If I get inspired, I’ll finally commit to a routine.” But here’s the real secret: Motivation follows action, not the other way around. That’s right. The simple act of starting —even when you don’t feel like it—triggers motivation. It’s like rolling a snowball downhill: the hardest part is that first push, but once it starts moving, momentum takes over. Why Waiting for Motivation Leads to Nowhere If you rely on motivation, you’re setting yourself up for inconsistency. And inconsistency is the silent killer of progress. Here’s why: 1. Motivation is as Unreliable as WiFi on an Airplane - Some days, you’ll feel fired up. Other days, you’ll want to glue yourself to the couch and eat cereal straight from the box. - If you only act when you “feel like it,” you’ll skip workouts, make excuses, and stall your progress. 2. Procrastination Feeds on Inaction - The longer you wait, the harder it is to start. Your brain builds up the task into some impossible mountain when really, it’s just a few steps up a hill. - “I’ll start Monday” turns into “I’ll start next week,” and suddenly, it’s been six months, and you’re wondering why your gym clothes still have tags on them. Action Sparks Motivation (Not the Other Way Around) Here’s where things get interesting. The moment you do something , no matter how small, your brain shifts gears: 🔹 You do one squat → “Well, I might as well do five more.” 🔹 You put on your workout shoes → “Eh, I guess I could go for a walk.” 🔹 You drink water instead of Diet Coke → “Maybe I’ll make a healthier choice for lunch too.” See what’s happening? Taking action—even the tiniest step—creates momentum. Your brain starts getting on board. Your body wakes up. And before you know it, you’re in motion. How to Trick Yourself Into Action Now that you know motivation is overrated, here’s how to hack your brain into doing the thing even when you don’t feel like it: 1. Commit to Just 5 Minutes - Tell yourself, “I’ll just do 5 minutes.” That’s it. No pressure. - Once you start, you’ll probably keep going—because getting started is the hardest part . 2. Lower the Barrier to Entry - Make things stupidly easy to begin. - Sleep in your workout clothes. Keep a water bottle next to your bed. Set your gym shoes by the door. 3. Create a Non-Negotiable Habit - Brush your teeth → Put on workout clothes. - Make coffee → Do 10 air squats. - Get home from work → Walk around the block. - Attach your workout to something you already do daily, so it becomes second nature. 4. Remove Decision Fatigue - If you have to “decide” whether to work out every day, you’ll give yourself too many outs. - Instead, schedule it like an appointment —no thinking, just doing. The Bottom Line: Motivation is Overrated If you’re waiting to feel motivated before you take action, you’ll be stuck forever. Instead: ✔ Take action first—no matter how small. ✔ Let momentum do the rest. ✔ Stop treating workouts like an option. Make them a non-negotiable. Your future self will thank you. Now, go do one thing—right now. Even if it’s just standing up and stretching. Because the second you start, you’re already ahead. 🚀

You Never Know When Strength Will Save You One day, you’re minding your business, hauling a Costco-sized box of sparkling water to your car like a champion. The next, your back seizes up, and you’re cursing the day you skipped leg day. Strength isn’t just about looking good in a tank top. It’s about being ready for life’s sneak attacks —moving a couch, shoveling heavy snow, or catching a toddler mid-flight before they catapult off the playground slide. And yet, most people don’t train for these moments. CrossFit does. The Slow Creep of Weakness Most people don’t realize they’re getting weaker—until they do. - Your knees groan when you squat to grab something off the floor. - That once-light laundry basket now feels like a sack of bricks. - You find yourself making multiple trips to carry groceries when you used to do it in one (because one-trip warriors never surrender ). It’s not age that’s stealing your strength—it’s neglect . Muscle Loss is a Silent Thief After your 30s, muscle loss starts creeping in like a polite burglar—quiet at first, until suddenly, it’s taken everything. - Without strength training, you lose 3-8% of muscle mass per decade. - By the time you're 50, everyday movements feel harder than they should. - And at 70? Getting up off the floor can feel like an Olympic event. The good news? You can fight back. Why CrossFit Makes You Strong for Life 1. You Train for the Unexpected A dumbbell won’t chase you down a flight of stairs. A barbell won’t surprise you by being oddly shaped and impossible to grip. But life? Life will. CrossFit teaches you to move powerfully in ways that mirror real-world scenarios : -Deadlifts = Lifting heavy objects safely (groceries, kids, furniture) - Squats = Standing up with ease (because your legs aren’t quitting on you) - Farmer’s Carries = Carrying all your bags in one go (like a true grocery-hauling champion) Functional movements bulletproof your body for the weird, awkward, and unexpected ways life makes you move. 2. You Don’t Just Get Strong—You Get Durable Strength alone isn’t enough. If it were, powerlifters would be out there moving like ninjas. CrossFit builds: - Explosiveness – So when you slip on ice, you catch yourself instead of wiping out spectacularly. - Mobility – So tying your shoes doesn’t feel like a Cirque du Soleil act. - Core Strength – So you can carry a sleeping child upstairs without your back crying for mercy. How to Get Strong for Life (Even If You’re Not Training Yet) If you’re not doing CrossFit yet, don’t worry. You can start building everyday strength today with simple changes: ✅ Pick things up properly – Engage your core, hinge at the hips, and lift with control (your future back will thank you). ✅ Stop avoiding squats – Get low when picking things up instead of bending at the waist like a sad folding chair. ✅ Grip things harder – Good grip strength keeps you from dropping everything (including yourself). ✅ Move often – Walk, carry, and lift like you mean it. Final Thoughts: Train Now, Thank Yourself Later Life doesn’t give warnings before it tests your strength. You don’t get a heads-up before you have to pull yourself up, carry something awkward, or react quickly to avoid injury . CrossFit prepares you so that when the moment comes—you pass with flying colors. And if you don’t want to end up wrestling a bag of dog food like it’s a grizzly bear —it’s time to start training for real life. Want to get stronger for life’s surprises? Book a no-sweat intro to learn more about how we can help!