The Secret Sauce to Achieving Your New Year’s Resolutions

By  Stephen Box

Tools For Consistency - Part 1 of 3

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What's going on everybody? I just wanted to hop on real quick because I know it's January. New Year's resolutions are all over the place. Everyone is focused on their health and I want to help you guys achieve those goals this year. So, I want to share with you the secret sauce to achieving anything and health. When I say health, keep in mind that our physical health is only part of that. You also have your spiritual health, you have your mental or emotional health, you have relationships that you have relational health. Regardless of what area of health you are focused on right now, you have to be consistent. That's the secret sauce - consistency. A couple years ago something happened that really made a light bulb go off for me. That was Facebook started telling me every day, how many days in a row I had actually posted. I was trying to produce more regular content at the time but I was struggling with it. What I found was this little notification that popped up at the top of my phone that said you've now posted one day in a row, two days in a row, three days in a row, and so on. I got all the way to 100 days in a row, and then Facebook just took the feature away, and I'm pretty sure my consistency fell off the mountain at that point. But my point is having that notification there, something I can see that told me every day, hey, this is how you've done, this is your consistency level in this kept me going. I wanted to make sure I get that notification every day I didn't want that notification to start over. So beginning of this year, I made a commitment, I wanted to read the entire Bible in a year working on my spiritual health. And what I decided to do is, I have this little clipboard right here. And this will probably be backwards. I don't know if you'll be able to see it or not, but you see I've got across the top here, each month. The dates blocked off the days that don't exist, and as you can see I've already got two check marks here for the first two days of the year, because I've done my reading both days. This is actually sitting on a wall right here next to my desk. I've just going to put up with the simple thumbtack. So, every day, I can look up at this chart, I can see those will be checkmarks, and it's just like that Facebook notification that told me how many days in a row I posted. This is going to tell me how many days in a row, I've read. Every day when I look at this, it's a little motivation. When I start to really fill this chart out, it will become harder and harder for me to skip reading because I won't want to interrupt all the checkmarks. Right now, I'm focused on one check at a time, one check at a time. By time I get into February, this is going to be a habit and I'm not going to want to break the chain so it's going to be easy to keep going. So regardless of what aspect of your health, you're wanting to work on. The first thing you need is consistency. And there's a lot of different tools we can use for consistency. But one of the simplest ones to start with is some kind of visual tracker. So you can either use a piece of paper like I made, or you can download an app on your phone that will allow you to check it off that you put on your homescreen, you can put something on your computer, that automatically pops up for you to see every day. Whatever works best for you, choose that, but use some kind of visual tracking, so that you can see your consistency level, and I promise you it will help you to stay more consistent.

Tools For Consistency - Part 2 of 3

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Hey, welcome to day two of the secret sauce to achieving your New Year's resolutions. If you didn't catch video number one yesterday, make sure you go back and watch that because I gave you a great tool to help you start to develop consistency. Because consistency is the first skill that you have to develop if you want to achieve your New Year's resolutions - it is part of the secret sauce. Today, I'm giving you another tool that's going to help you with your consistency -

and that tool is scheduling. If I were to ask you, when's your next workout going to be? would you know? Is it on your calendar? Do you know exactly what day and what time it's going to happen? Do you know exactly what you're going to do? If not, the chances of it happening decrease significantly. That doesn't mean that it can't happen, it's just that you are much more likely to achieve it if it's written down. I've seen various statistics on it. but one in particular said that when you write something down just the mere act of writing it, makes it 33% more likely to occur. That might not seem like much, but 33% more than zero is actually pretty significant. It increases the odds of you doing that workout quite a bit.

Now, when you talk about scheduling, there's two different forms of scheduling. There's actually scheduling on a calendar where you actually put an exact time and exact date. And one thing I always tell people is if you're going to put something on your calendar, treat the appointment you make with yourself just like you would with anybody else. And what I mean by that is, don't cancel them. If someone else scheduled a meeting with you, and then they canceled on you at the last minute, you'd be upset with them. So if you schedule your workout on your calendar and you schedule and then you cancel on yourself, be as mad at yourself as you were at that other person who canceled on you at the last minute.

Now, like I said, that's one way to do it. Another way to do it, if you're not really a fan of putting things on a calendar, or maybe your schedule doesn't allow for an exact time to do it. Because you have different things going on throughout the day. Then I suggest attaching it to an already existing habit you have. Remember a habit is just something that you do without thinking, like brushing your teeth. It's something that you more than likely do every day that is already a part of your routine - so it's easy to attach something to it. And the way that we're going to do this is you're going to set aside a specific period of time in your day that you workout. And you could accomplish this with anything, it doesn't just have to be workouts, but that's the example I'm using. You're going to make it to where your workout will be at the same time every day. So for example, I may say, when I get out of bed in the morning, I'm going to brush my teeth, then I'm going to go get some caffeine in me, and then I'm going to put on my shoes, and I'm going to go outside and take a walk around my neighborhood.

Just like that I've scheduled it. It's going to happen. It's already tied to another habit. Something I'm already doing. It's just adding it on to those so it's a really easy thing to do. So that is the second tool that I'm going to give you today - is to schedule. Whether that is on a physical calendar, or whether it's attaching it to an existing habit you already have. Make sure that anything you want to achieve is on your schedule. And like I said, you make that appointment with yourself. Make sure you keep it and if you don't keep it be as mad with yourself as you are with other people who cancel on you. And make sure that you also go back and check out video number one if you have not already done so because I gave you another powerful tool to help you with your consistency.

Tools For Consistency - Part 3 of 3

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Hey, welcome to day three of my series, the secret sauce to achieving your New Year's resolutions. Today, we're going to finish up by adding one final tool to your toolbox for consistency. And that tool is accountability. Now if you've watched my first two videos, you know that I gave you some tools that both utilize accountability. If you haven't watched those videos yet, by the way, I will post the links below. So make sure that you check those out and watch those as well. But today, we're going to talk about a little bit different kind of accountability. Because those first two days that accountability was self accountability. And, unfortunately, it is human nature that as more pressing needs come up, we do often not hold ourselves accountable to the things we've committed to doing. It's just the way that we're hardwired, it doesn't make you a bad person, it just is what it is. But today we're going to talk about accountability in a different form. And that is accountability to others. Now, there's a few different forms this can take number one, you can always hire a coach like myself, to hold you accountable. The great thing about having a coach is that you have someone who can help you make adjustments to your plan as needed. Another option is you can do what I'm doing with this video, you can post every single day on social media so that people see it, they come to expect it. Therefore, you are all holding me accountable by me posting on here. So now you're seeing this. And actually this is part of a group that I'm in where I'm doing a 77 day video challenge. And I'm posting every day for them. So they actually get to see every single day my consistency. So I have to be accountable to the other people in that group. Because if I miss a day, they're gonna start tagging me and saying, Hey, where's your video at for today? Finally, another option that you can have is an accountability partner. This is someone who's doing something along with you, and you're holding each other accountable. Now, the reason why this works so well, is because when it's just us and we let ourselves down, it's not a big deal, because we can justify by saying we had other more pressing issues, we tend to not want to let other people down though. And a perfect example of this for me was I joined a book club last year. Now, I'll be honest with you, I'm not a huge reader. It's something that I've always struggled to do consistently. But the great thing about this group is we had a weekly zoom call where we got on, we went into breakout rooms and we discussed the book, and we had to have read the book and understood what was going on in order to be able to participate in these breakout rooms. So by virtue of signing up for these meetings every week, putting them on my calendar, just like we talked about yesterday, and consistently showing up and participating. I had to be accountable because I had to read my book or listen to it on audiobook or whatever, before that meeting. So there were weeks where I did not do my reading until literally an hour before and I'm like oh crap, my calendar reminder goes off tells me my meetings coming up and I would throw on the audio book and listen to the chapter that we were supposed to have read that day, and absorb that information so that I could be accountable to the other people that I was going to be in the group with because I didn't want to be a person in the group who let everybody else down who had nothing to add. I wanted to be valuable in that group. So that accountability kept me on track. So that is the final tool that I'm going to give you this week in terms of consistency. And I'll be back tomorrow to give you a brand new skill to work on to help you achieve your New Year's resolutions this year.

Food For Thought: Nutrition - Part 1 of 3

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Hey, welcome to day four of the secret sauce to achieving your New Year's resolutions. Today we're going to be talking all about nutrition. If you're new to the videos, allow me to introduce myself. My name is Stephen Box, and I am a certified fitness and nutrition expert.

Two tools I'm going to provide to you today. And I'm going to just warn you, these are so incredibly simple that you would not believe they work. I challenge you to test them

tool number one.

Here's the deal. Yes, you're right. It is not new information, as a matter of fact I'm not sure the any advice you get is really new information. But just like we talked about those first three days with consistency, it's about how you apply that information. And the reason why this particular skill is so important to develop is it takes your body at least 20 minutes to start recognize that it's getting full, that means in that first 20 minutes is very easy to over eat. Even if you're eating healthier foods, you're more likely to keep consuming foods past where you want. by slowing down eating our food a little slower, we give our bodies the opportunity to say hey, I've had enough, let's stop eating.

is to stop eating when you're satisfied. Yes, there is no point in eating slowly, just to continue to ignore what your body tells you and to over eat, what we want to do is we want to get our bodies to a point where they are satisfied, not stuffed, not hungry. But satisfied, you may be a little hungry still, when you're satisfied, especially if you're not used to cutting back calories a little bit, that's natural in the beginning, what usually should happen is, after about an hour, you should feel full not stuffed, not have to loosen the belt up. You should feel full. And that feeling should last around two, three hours, you should start getting a little hungry shouldn't be too bad. And by the time three to four hours come is when you should be around a six or seven on a scale of 10. And that's the time that you want to eat. And that's where all this idea of eating every two to three hours comes from. Now of course you can eat a little bit bigger meal that maybe last you a little bit longer if you need to for work circumstances or whatever. There are certainly ways to do that. And we'll talk a little bit more about that in the next two days when we talk about the what and how much to eat. But for today, just kind of focus on the idea that you should feel satisfied with your meals and they should last you about three to four hours before you are really ready to eat again.

Tell me that they have a sweet tooth or that they eat certain foods because they taste good. Well, very simple question for you. If it tastes good, why do you want to eat it so quickly? Why would you not want to taste it and savor it. And the secret to that might just be, as many of my clients have found out with some of their favorite foods is that when you eat certain foods slowly, you start to find out that a lot of the ingredients in them are made to give you a quick hit, they're not made to last. And when you eat them slowly, they don't taste as good anymore. Matter of fact, they start to taste kind of nasty. So you may actually find that a lot of your cravings will get cut down by eating slowly because you're bypassing that need for that quick hit that a lot of the sugars and the salts and the fats are designed to give you so that's yet another reason for you to eat slowly. Hey, listen, if you've enjoyed this video, do me a favor, please hit the share button so that other people can see these videos as well. And then make sure you tune back in tomorrow where I will have another video for you. And as I said earlier, we will be discussing how much to eat. And I'm going to give you a simple free tool that you can have with you at all times. Even when you go out to eat. That won't make you look like a complete weirdo measuring out your portions.

Stephen Box, CFT, OTA, Pn2

About Stephen

My passion for fitness started with my own 80 lb weight loss journey. I love showing people that fitness and nutrition don't need to be complicated or restrictive. A good coach should be able to meet you where you are and help you get to where you want to be.

I am certified as a fitness trainer through the International Sports Sciences Association (ISSA). Additionally, I hold certifications in exercise nutrition through Precision Nutrition and online fitness training through the Online Trainer Academy.

When not serving my clients I am an expert media contributor for companies such as Men's Fitness, Men's Journal,, and many others.

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