If you're anything like me and the rest of humanity, you've probably had more false starts with fitness than a nervous sprinter at the Olympics.
You know the drill: you swear this time will be different, you'll stick to your workout plan, eat your veggies, and become a lean, mean, health machine.
Then life happens, and suddenly you're back on the couch, wondering where it all went wrong.
Well, buckle up, buttercup, because we're about to dive into some game-changing wisdom from health coach extraordinaire, Esther Avant.
She's got the inside scoop on why we struggle to stick to our health goals and, more importantly, how to finally break that frustrating cycle.
The "I Know What to Do" Trap
Let's start with a truth bomb: most of us know what we should be doing to get healthier. Eat more veggies, move more, sleep better - it's not rocket science. So why aren't we all walking around with six-packs and boundless energy?
Esther nails it when she says:
"I think oftentimes people say, I know what to do. I'm just not doing it as almost this like dead end. It's like, well, just, it is what it is. I'm just not doing it. And it's just something to get curious about and figure out."
Sound familiar? We've all been there, shrugging our shoulders and resigning ourselves to failure. But here's the kicker: that attitude is precisely what's holding us back.
Stop Blaming Your "Character Flaws"
When we fail to follow through on our health goals, it's tempting to blame our supposed character flaws. "I must be lazy," "I lack willpower," or "I'm just not disciplined enough" are common self-accusations.
But Esther calls baloney on this negative self-talk:
"We tend to make it personal, which feels terrible. So then, of course, we sort of resign ourselves to, well, if I'm just lazy and unmotivated and undisciplined. That's not going to change. So I should probably stop trying. And that's not it at all."
News flash: You're not a terrible person for struggling with your fitness goals. In fact, you're in good company. Esther's talked to thousands of people who all feel the same way. So let's ditch the self-blame and get curious instead.
The Trust Fall: Rebuilding Your Relationship with Yourself
Here's where things get interesting. Esther suggests that the key to sticking to our fitness goals isn't about willpower or discipline - it's about trust. Specifically, trusting yourself.
Think about it: would you rely on a friend who constantly bails on plans? Probably not. Well, every time you make a fitness promise to yourself and break it, you're doing the same thing. You're teaching yourself that your own words don't mean much.
Esther puts it perfectly:
"You start training yourself that it doesn't really matter what you say you're going to do because you're not going to do it anyway."
Ouch. But don't worry, there's hope!
The Power of Tiny Triumphs
So how do we start rebuilding that trust? By starting small. Really small. Like, "drink a glass of water before bed" small.
Esther explains:
"In the beginning, it's not about that. It's about following through. And doing it because you said you would."
It might seem silly to celebrate drinking a glass of water or doing one push-up, but these tiny actions are the building blocks of a stronger, more trustworthy relationship with yourself.
The Celebration Station
Speaking of celebrating, it's time to break out the party hats for every little win.
Esther emphasizes the importance of acknowledging your progress, no matter how small:
"We tend to take the very kind of, well, once I reach the end, that's when I'll celebrate. It was like, you're going to have a lot more enjoyment of the process. If you recognize that every step you take. Is a win."
So go ahead, do a little happy dance when you choose the stairs over the elevator. Give yourself a high five for adding an extra veggie to your plate. These little celebrations aren't just fun - they're reprogramming your brain to associate healthy choices with positive feelings.
The Long Game: Beyond the Scale
Here's where Esther really blows my mind. She suggests that we need to shift our focus from short-term weight loss to long-term lifestyle change:
"I think the most important thing we can help people with is approaching weight loss in a way that prepares them for maintenance. And that often requires a lot more introspection, personal development, a lot more lifestyle work than, than people realize."
In other words, it's not just about losing the weight - it's about becoming the kind of person who naturally maintains a healthy lifestyle. This means tackling the mental game as much as the physical one.
The Mindset Makeover
So how do we make this mental shift? Esther suggests starting with some self-reflection:
"This requires a little bit of introspection, self awareness, which is where having an outside perspective can be really helpful, because it's hard to develop awareness without awareness."
It's about asking yourself the tough questions. Why do you struggle to stick to your plan? What beliefs are holding you back? By addressing these deeper issues, you're not just losing weight - you're setting yourself up for lifelong success.
The Community Factor
Another key ingredient in your fitness success recipe? Community. Esther emphasizes the importance of surrounding yourself with supportive people:
"Surrounding yourself with other people who support you and who get it and want to see you succeed helps a ton because then you feel less like a black sheep and more just like, okay, this is the thing that people do."
So don't be shy about sharing your goals with friends, joining a fitness class, or even finding an online community of like-minded health seekers. Remember, you're not in this alone!
The Habit Tracker: Your New Best Friend
To help you put all this into practice, Esther offers a free habit tracker on her website (esther
avant.com/habits). It's like a grown-up sticker chart that helps you visualize your progress and stay accountable.
As Esther explains:
"Having something that you can actually visualize is really important. ...where you can look at your consistency and you can see at a glance, am I doing better than I realized?"
So go ahead, embrace your inner child and get excited about earning those stickers (or check marks, or gold stars - whatever floats your boat).
Key Takeaways: Your Fitness Game Plan
Alright, fitness friends, let's boil this down to the essentials. Here are your marching orders for finally making fitness stick:
Start Small and Build Trust with Yourself Forget about overhauling your entire life overnight. Begin with tiny, almost laughably small habits. Drink a glass of water before bed, do one push-up, or eat a single veggie. It's not about the size of the change; it's about proving to yourself that you can follow through. You're rebuilding your self-trust, one mini-habit at a time.
Celebrate Every Win (No Matter How Small) Put away that "I'll celebrate when I lose 50 pounds" mentality. It's time to party for the little stuff! Did you choose stairs over the elevator? Break out the confetti! Opted for a side salad instead of fries? Give yourself a gold star. By acknowledging these small victories, you're training your brain to recognize progress and stay motivated.
Shift Your Focus from Short-Term to Long-Term Success Stop obsessing about how quickly you can lose weight, and start thinking about how you can keep it off forever. The real goal isn't just to shed pounds; it's to become the kind of person who maintains a healthy lifestyle effortlessly. This means tackling the mental game as much as the physical one. Address the deeper issues holding you back, and you're setting yourself up for lifelong success.
Remember, fitness friends, every step counts. Every choice matters. You've got this! Now, who's ready to celebrate drinking that glass of water?
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