How to Let Go of Old Habits and Break into the New You

new-you_blog-1Ugh. You know the feeling: the mounting dread, the creeping anxiety, the little voice in your head that scoffs, that says you can’t. Ugh… Here comes another New Year’s fitness commitment.

Maybe you’ve broken one before. Maybe you’ve broken 30. But you’re back at the starting line, again, and you’re here because you know this is the step you need to take for the life you want to live.

You want to feel good in your body. You want it to take you to new levels of satisfaction in your work, play, and personal life. And you want it so bad you’re willing to face the humiliation of failure. Again.

You are brave. With your courage (and your Fitbit tracker!), you have the basics for crushing your fitness goals. But it’s not enough to simply have the tools, you need to know that your odds of of triumphant success is 100%. Really. Here’s how you’re going to rock your New Year’s intentions in 2017:

Start an Affirmation Practice

“The curious paradox is that when I accept myself just as I am, then I can change.” Carl Rogers

Most people fall off their fitness wagon because they aren’t secure in themselves. Many people are so intent on being something greater, they forget to accept, acknowledge, and encourage their current bodies.

“I’ll be positive when I’ve worked all this flab off,” you might think, when in this moment, the moment in which you have resolved to improve, you need the positivity now more than ever.

If you don’t think you’re worthy of support, you won’t give it to yourself, and you won’t reach your goals. But you can change your fate in an instant with one decision: begin an affirmation routine.

Use Affirmations to Achieve Your Goals

Like the famous motivational speaker Zig Ziglar used to say, affirmations work whether you believe in them or not. And here’s a little secret: you’re practicing affirmations this very moment. Your subconscious mind is a constant wave of affirmations, but if you don’t know what those are, chances are, they’re sabotaging your fitness efforts.

“Until you make the unconscious conscious, it will direct your life and you will call it fate.” Carl Jung

So start reprogramming your affirmations by saying them out loud, every day, in front of a mirror, with spirit and intensity, until you believe you’re the very thing you want. It’s only a matter of time and practice.

Practicing affirmations will make you unshakeable; they’ll renew your confidence. And they’ll help you accept each version of yourself on the way to becoming better—and fitter—which is a lifelong journey.

Customize Your Affirmations

“I am confident, courageous, bold, accepting, resilient, capable, disciplined, perseverant, reliable, grateful, hopeful, honest, realistic, patient, joyful, energetic, organized, focused, creative, confident, adventurous, encouraging, inspiring, flexible, fit, and entirely accepting of me. Right now. And for as long as I live.”

This is just a small sample of the positive traits you should be flooding yourself with daily. For best results, customize your affirmations to strengthen your weaknesses.

If you’ve had trouble finding the energy to work out, you might use a template like this:

“I am healthy, vibrant, energetic, and committed. I eat the right foods and get enough sleep so that I’m energized and motivated to complete my goals. Whatever I want to do, I make it happen. I feel so good about myself because I work hard to be the happiest and healthiest version of me.”

Wake Up with Your Affirmations

It’s best to recite your affirmations as soon as you get up in the morning. The routine can be hard, especially if you wake up on the wrong side of the bed, feeling down about yourself. But if you commit to it, if you find the grit to give yourself the support you need in the morning, the habit of encouraging yourself will become natural, and the choice to be positive will seem easier throughout the day. Essentially, you’ll train your brain to look for the best in yourself at every turn of the day.

It sets you up to be mentally prepared to bring your best effort to all of your activities. And by the time 5:00pm comes along, or whenever you can fit in a major step session or a workout, you’ll be motivated and ready. You’ll feel even better after killing it in the gym, or out on the sidewalks, and your attitude of affirmations will make it easy to congratulate yourself for the hard work you’ve done. That’s when you’ll see explosive results.

Start your affirmation routine today. Commit to it in the morning before work, right after lunch, before you slip into bed, and anytime you start to feel down on yourself.

Stick with this little habit and you’ll achieve your fitness goals. And, even better than that, you’ll become the person you were born to be.   

27 Comments   Join the Conversation

27 CommentsLeave a comment

  • Hi Dan, I’ve heard of affirmations before but never really tried them. Reading your article has motivated me to start reaffirming myself. Thank you for your informative and inspirational article.

  • I really needed this today! I’m not overweight. I’m actually slim, 110lbs, 5’6. But my strength and energy level is extremely low. I have always been so active, but things went downhill pretty quickly for me, when I was diagnosed with Lupus about six months ago. Since then I have really been battling the fatigue,along with pain too. I have found it more and more difficult to just get out there! I am going to start the new year out with affirmations,and reminding myself that I can still set goals and reach them! I am actually thankful that my body is fighting so hard to stabilize this auto immune illness. I need to do what I can to help it in that battle! I’m looking forward to the new year, all of it’s challenges and all of goals I am determined to achieve.Thanks again for the inspiration!

    • Laurie, you are a champion. Thanks for reading, and for sharing your story with us. Keep fighting!

      I actually have an upcoming article that will be very useful for you: it’s about how to boost glutathione levels naturally and regain your energy and immunity.

      May this be your best year yet, Laurie– (and you know what…keep me posted on your progress!)


    • Laurie, I was diagnosed with Lupus too. It’s mild and at first it didn’t seem like an issue but this year has been rough! Hang in there. We CAN do this!

  • I am a high up amputee. Hip disarticulation its called Iam 63 very fit all my life. A runner. Fitness instructor. Love weights then 2 yrs ago was diagnosed with a very rare cancer called lipo Sarcoma a soft tissue and very agressive cancer of the vastus medialous after 10 weeks of radiation it was still growing Had surg but had complications during surgury the main artery in my leg ruptured twice tumor spilled in my leg cavity they closed me up after 13 hrs of surg with a brace on my leg. Then after 6 days i signed a form to remove my leg. So ball and soccet right up to my pelvis was removed another 8 he surg The sarcoma has entered my lung which was removed last march. And 2 clean ct scans have been our blessings now April will be my next ct scan Praying and prayers are what gives me hope and faith. So last feb i found the courage to pick up my 7 lb weights and sit on a small padded footstool in my livingroom put my tv on music and started to lift and breath that one choice has brought me to here and now i am strong i went from 75 lbs at my worst to 105 at present my tears sneak out every now and then but they dry quickly i am a gym member i love feeling in controle of my life again yes i have one leg but i am back to me i have found my spirit i dance i sing i do one leg jumping jacks planks and can do anything i want i drive i now wear short pretty dresses and skirts and pretty shoes The prostetic is a bucket i sit in and it ties around my waist. Its hard as rock its big. Its heavy the leg attached is jerky stiff and cannot be conformed to work in different situations so i have decided to be who i truely am an amputee so no prostetic for me just my crutches i just wanted to let u know my husbands gift to me last Christmas was my fitbit hr i cried for the first time in such a long time od pure JOY. I love my fitbit It gave such a LIFT such HOPE for a possability of finding myself some way to gage my strength and progress. So Thank u for giving me a compass to find my way back to me and to thrive again God Bless U ?❤??

    • Donna, you are inspiration to us all. Many thanks for your touching story. Way to go for gaining back that weight and feeling healthy and loving life! You are a fighter! (And wow, what a husband! to give you the gift you needed most. You’re a lucky gal 😉

      Thank you again, Donna. God bless you too!


    • Wow Donna what a story. You are my hero. I made a post (awaiting moderation) I have some physical challenges too. Never give in. Never surrender ?

    • Robert,

      Make sure to combine the affirmations with action. At the end of the day, make sure that your affirmations were applied to your fitness goals. Keep it up! You will succeed.


  • I especially like the quote at the beginning of this article

    “The curious paradox is that when I accept myself just as I am, then I can change.” Carl Rogers

    I have Dystonia. The closest disease to it that people have heard of is Parkinson’s. It’s a movement disorder. As you can imagine this severely restricts my fitness activity. But my Fitbit helps me stay on track with daily Pilates and riding an indoor bike in winter and a recumbent trike in summer. It also helps me keep on track with my weight.
    I like that Fitbit isn’t over demanding and you can customize exercises so I have Pilates as the first one on my list. And when I scroll threw on the tracker Pilates comes up and I can start a session right from the tracker.
    I have accepted my condition I can’t change it (there is no cure) but I can keep my body moving ?

    • Andi,

      I am so glad that you’ve found acceptance with your condition. And doubly glad that Fitbit has been a part of that!

      Thank you for sharing your inspiring story–keep at it!


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