We’ve met thousands of people through almost 10 years in our business. The majority of them are struggling with their health due to poor habits they have created. These things don’t happen overnight. Similar to creating good habits, poor habits take time to create too.

You don’t gain weight after the first cupcake, or an alcoholic after the first drink. Many of you used to follow and exercise routine of some kind, then you missed a day, or a week…5 years later, you’ve never resumed that routine.

HOWEVER, here’s some really good news! You too can change and begin live long habits once you finish reading this email.

First, if you’re trying to get rid of a negative habit (smoking, drinking, late night snacking, etc) In effort not to offend anyone, I kept the list negative habits short, but you can put any negative habit in here.

Next, you have 3 options.

  1. Remove the trigger/vice- You tend to binge eat sweets at night? Easy solution…Stop buying this stuff. Make it more difficult to get. It’s more difficult to down a pint of ice cream if you need to get in your car and go buy it each time!
  2. Reduce your trigger/vice- You want to cut down on smoking a pack a day? Stopping “cold turkey” may work for some, however, it’s more likely you’ll succeed by reducing the amount you smoke each day. Then continue to reduce each day or week, until you’re no longer needing that nicotine fix.
  3. Replace your trigger/vice- Drinking too much soda? Try to replace with flavored seltzer water.


If you’re hoping to start a new habit, exercise perhaps? However, due to family obligations and work, the only time you can make it consistently is first thing in the morning. No problem! Start small.

Consistency trumps perfection.

First day, just set your alarm to wake up at the time you need to make it the time for exercise.

Day 2. Get up early, get in your car and drive to the gym.

Day 3. Get up early, get in the car and drive to the gym. Run on the treadmill for 5 minutes. Leave the gym.

Day 4. Get up early, get in the car and drive to the gym. Run on the treadmill for 10 minutes. Lift weights for 10 minutes. Leave the gym.

Continue this process. Adding a step each time.

If you’re laughing at how silly this sounds, yet finding yourself wanting to start a new behavior but lacking the discipline and consistency to do so? I suggest you get started tomorrow.

In addition to starting small, you can also consider adding an accountability partner to help you make the changes. Find a friend to start going to the gym with you each morning. Next time you want to skip a day, remember that your friend is up and will be waiting there for you. Don’t let them down!

Also consider adding positive reinforcement for the new behavior. If you get to the gym 3 times a week for a month; go treat yourself to something that you’ll enjoy.

Each of us has some behaviors we want to limit or eliminate. We each also have behaviors we want to add that can improve our health and happiness for ourselves, family and friends.

“The journey of a thousand miles begins with one step.” -Lao Tzu