What's up and welcome back to Talk Nutrition. We are seven days into 2024. And I can already tell people are, right? Kind of like messing around with their goals. It's early, but it's happening. Gonna ask you a question here. Well, really a few questions. Have you ever tried any of those diets? The strict ones where it's like cut out all sugars, the carbs, whatever it is, you know, the quick fixes. Have you ever tried any of those unsustainable diets? Have you ever been impatient maybe, knowing that hey, we kind of had multiple years of bad habits and maybe we've been overweight for a while, which by the way, I'm not judging, like that was me, right? Eleven years ago, I was in that exact spot, right? But have you ever felt like impatient because you're not losing a kilo a week or, you know, a pound a week, whatever it is? Have you ever fallen into all or nothing to where, hey, We took a break during Christmas because we want to enjoy, we don't want to worry about nutrition, right? and then jump into January trying to do everything all at once. Protein, drinking more water, going for more walks, hitting the gym, XYZ, you're trying to do everything all at once. But then because you couldn't sustain that, because it's too much, realistically speaking, you then got frustrated and you kind of dropped it. Have you ever gone into chasing a goal without strategy, without a real plan? Not just for that fat loss, right? And I'm saying fat loss because I mean, let's be honest, like that's the most common goal this time of the year for a lot of people. And I like the periodization too, because hey, between now and spring, it's a perfect time if you wanna lose fat. And if you're actually good to go, why not? But should you really jump in? Have you ever tried that in the past where you had a goal and you just went for it without any, right, knowing what to do? with no exit strategy either because I always tell people like hey, with those diets like no one's telling you how to keep it off and you're gonna need that exit strategy too. And have you ever felt like you needed that motivation to maybe get started, to maybe keep going, whatever it is? Motivation will dive into today as well. These questions that I just asked you are based on a lot of common mistakes most people make. And that's today's topic. I wanna give you a little bit of a background story, what kind of pushed me to write this, because I'm here to help you, right? Now we'll get into it. So it was in January, 2023. So January 1st, 2023, exactly a year ago. at the time when I started writing this article. I kind of felt frustrated. I was bummed out and disappointed because as I was doing my yearly planning and reviewing, I realized I didn't reach my goals, which by the way, I already knew I hadn't reached that. Because I would have known. In 2022, I set my biggest goals yet, at that time at least, which I didn't reach. So I kind of felt like shit to be honest with you, January 1st, 2023. I had set that goal and I had broken it down into like monthly goals, but I didn't turn it into an action plan. I didn't really figure out the steps to get to that point. And I was chasing like all these different things all at once. My focus wasn't in the right place. And I failed. It's a shitty feeling. Now this was not fitness related. It was business and you know, but I mean either way it's frustrating, you know? And I can bet that you've had similar moments. So that's why I wrote this article, because I see a lot of people make the same mistakes. And let me say this too, right? Because this was in January 2023. This year was a lot better. A lot different. I reached out for help, right? I got help from professionals in the space. I became resourceful. I started figuring shit out. I was super input focused. I took massive action and I surpassed my goals last year. So I learned a hard lesson, right? 2022, I had that goal, it didn't reach it. 2023, we surpassed that. And now we're gonna work towards bigger goals. And I'm very happy for you to be on this journey with us. But you can imagine that was a way different reflection and planning session, right? I was fucking fired up when I did my review this year. I'm stoked. I'm pumped for 2024 to be honest with you. I really mean that. Let's go back to you. Whether you call it a New Year's resolution or not, or just a goal, like who cares what it's called, right? It doesn't matter. You see these posts online where it's like, you know, you might as well, you know, start in December, whatever it is and It doesn't have to be New Year's resolution. Yeah, true. But if you want to call it that, that is cool. If you don't want to call it that, that is also cool. It's not worth the discussion. You know what I mean? We all have goals. You have a goal. Or at least, hey, we tell ourselves we have these big goals that are so incredibly important for us to achieve. But then our actions don't really reflect them a lot of times. So in today's episode, we are going to break down five of the most common problems nine out of ten people run into, because that's the amount of people who fill that New Year's resolution. I'm going to help you keep your resolution. But I'll repeat that nine out of ten people fill, of which eight out of ten already fill in February. That's in a couple of weeks from now. Can you imagine? We'll get back to that soon. Because I want to help you reach your goals without making those same mistakes. Again, I never really like focusing on the negative, just how with nutrition, we don't tell our clients, like, hey, remove these foods or whatever it is. Don't eat any sugar or whatever. Like, no, we add good stuff. We add good stuff so it's more sustainable. And then automatically, sure, we eat fewer processed foods. We're adding weightlifting sessions and we get more steps in, et cetera. It's a different approach there. I don't want you to do your reflection next year and be pissed off or bummed out or sad, whatever it is, because you didn't reach your goal. We gotta do different now. We talked a lot about habits and especially with the dry January episode last week, but remember that this is going to take work and you're going to have to keep going. Don't think that even now, right? We're seven days into the new year. People are already slowly kind of feeling like, Hey, I was super motivated. And guess what? Now it begins to really kind of feel a little overwhelming already. There's a reason like the actual research says that just about 80%. falls off in February, like that's insane. So those huge goals that are supposedly so important, are they really that important in that case? Doesn't seem like it in my opinion. But okay. I guess my main thing here, I wanna tell you like don't be like most people. Most people feel, so don't do the same shit as what they are doing. Because you may feel super motivated at the start of the year. You got a fresh start. Let's be honest. Like it feels like a fresh start. And motivation is high. And you know, you want to lose fat, you want to build muscle, you want to improve your health. And you tell yourself like this time I'm going to make it work. This time it will be different. It can absolutely be different, but only if you also stop trying the same shit. You got to stop trying the same unsustainable diets and quick fixes. that's filled you in the past, which you also know, right? Excuse me. If we do the shakes and the fasts and whatever it is, trying that another time, right? Might not be worth it. If you cannot figure this out on your own, we'll get back to this later, but if you cannot figure this out on your own, like it's okay to ask for help, you know what I mean? I'm very passionate about this stuff because I see a lot of people being taken advantage of, which is simply wrong. There's a lot of diets and protocols where it's seen as like a couple week event. But this is like lifestyle change. It's, it's not going to take four weeks, you know? So what I'm trying to say is like, if you want to see a different output, change the input. Like you've got to start trying different things. And if you cannot find what that is, reach out to us, to another coaching company. Like either way is cool, but ask for help. That's what I did as well, right? That's what I did as well. I was, hey, you know what? I do need help. I still need to learn. You know, I still need to learn. And you know what? I really like, I learned a lot over the last year. It's gonna be even more this year. And I'm stoked, you know? But be okay asking for help. Because that research is clear. 80% fail in February. And by December, that number, I mean, just different studies assess like 88 or 91%, but like, let's say 90, right? 90% of the people fail. A lot of people. 9 out of 10 people filled a New Year's resolution. So don't do what most people do, because they feel. You gotta do something different. So try to think about that, right? The diets, that's what most people do. The shakes, that's what most people do. Being impatient, et cetera. So let's break down the five common mistakes among New Year's resolutioners. Because I've had a lot of talks with, obviously our clients who we talk to every single week, and we really connect with, and we really, we wanna dive deep into like, hey, what have you tried in the past? I also do our consultation calls, which by the way, if you wanna apply for one, the call is absolutely for free. If you wanna talk about your goals, you wanna learn more about coaching, awesome. There's a link in the description, check that out. The call is free either way, no strings attached. If you wanna learn more, awesome. Will help you decide on your next steps. If you wanna work with me, great, work with my team. If not, I'm still gonna give you a couple extra steps so that you can take action, because I know that this stuff is difficult to figure it out. on your own. Because that's what I was trying to do in 2012, you know? And I had a hard time. And also back then, I asked for help from my CrossFit coach at the time. Once I finally got into that. But maybe we'll do a different episode on my little story soon. But okay, I want you to know that these five common mistakes are not necessarily just like New Year resolution related. It's any health and fitness goal. These mistakes come up all the fucking time. Mistake number one, the diet is too strict and unsustainable. Mistake number two, people are impatient and expect to reverse years of bad habits in a matter of weeks. Mistake number three is the all or nothing mindset, which doesn't allow for anything but imperfection. Mistake number four, there's a lack of strategy and long-term planning. And mistake number five, people over-rely on motivation. So let's break them down. So you know exactly what to look out for, what to do, or basically what not to do, because we don't wanna be like most other people. You're gonna be that one out of 10 people who will be successful. Keep that as your mindset this year, right? You're gonna be one out of 10. So you're gonna also have to work harder than nine out of 10 people. Because whether it's like the carnivore clowns to, and anything from that to the... the MLM shake people to whatever it is, right? There's so many quick fixes out there. We don't have to break them all down, the juice cleanses and all that. I always wonder like, is that stuff really effective long-term? I don't think so. And all these different die camps will go to war with each other. You see vegan versus carnivore, right? High fat versus the high carb crowd, whatever it is. And there's so much, yesterday I saw a video. about people who don't eat, but they just breathe. I don't know how it works. They had these crazy machines. I forgot what it was called. Something like breathe therians or something crazy. Like these people were just not eating. Somehow they got their nutrients in through like, I don't know, air, I don't know, too crazy. But that's what I mean. People are just doing like the weirder shit and they think they need to do alternate day fasting or like these. 36 day hour fast or 36 hour day, sorry 36 hour fast 36 days you probably you know, that wouldn't be great. But okay But you got it, right? It's all very extreme And you know what the funny part is like a lot of those diets and protocols whatever it is Very similar. They have a lot in common that would hate To hear that but it's true because the rules are usually strict but simple you remove a certain food or certain food group or certain nutrients, whatever it is, like sugars or carbs or whatever. You're usually limited to a very specific range of foods or recipes even, where you have to be on this meal plan of superfoods. Probably the worst out there, or one of the worst in my opinion, is the meal replacement shakes and the bars to where... I mean, I can't tell you how often I have these calls, like nine out of 10 of my clients in Norway at least. You know what, like almost everyone, but I see this being huge in Norway. Everyone has fucking tried the shakes. Everyone's tried those crazy meal plan, you know, the MLM stuff, and it never works. It never fucking works. And then I'm always curious, right? So what are you taught? Like what did they tell you to do? And all it was like, hey, have these shakes for breakfast, lunch, whatever it was. Okay. And now what? And similar like to through this stuff, it's like the green juices. And I fell victim to that, you know, 10 years or 11 years ago. And again, with the fasting, like it's... There's like specific like eating windows or you know, one meal a day, whatever it is. There's just all this like crazy stuff like that obviously gets a lot of views on social media because it's, it's out there. And you think like, Oh, I've been struggling with this so long. The basic stuff sounds a little too right. It can't be the basic stuff, right? So it must be this thing. Oh, it must be the seat cycling. Oh, I must, you know, no. I always wonder, what happens when you have a family dimmer coming up, a birthday, or even an evening with friends or Christmas, or what we just had, the holiday season? Are we just going to avoid all those moments altogether just because you have goals? And are you just supposed to not be eating carbs forever? Of course not. Maybe some, sure, hey, there's always exceptions to the rule, let's be honest, there are people who do great without carbs. I'm not saying it's impossible. But for the vast majority of people, you're gonna wanna have their carbs, you know? And you can have them, and you know what? You should have your carbs if you are lifting weights, if you are acting, sorry, if you are active and you are working towards your goals. Because one of the biggest habits we can create is lifting weights. And when you start lifting weights and start doing a bit of cardio, you're gonna need your carbs. Okay. These strict rules can usually lead to super like, fast, sometimes even quick results in the short term, but it doesn't really allow for real life. Because there will be evenings out, there will be vacations and social settings, and life will always put flexible foods right in front of your nose. The pizza, the candy, whatever it is, the chocolate, right? You are motivated, but guess what? Your colleague brings, you know, fucking Easter chocolate to the office. And they put it right at the table, right in front of you. Now it's not to say that Sustainable nutrition and flexible nutrition is like a free for all either because You're gonna have to practice moderation here But it's a different approach. I feel like we need we need a more additive approach Instead of restriction. I want you to include the special scenarios and the flexible foods and be proactive in learning how to include that stuff It doesn't have to be all or nothing more about that later But I want you to add more lean proteins vegetables fruits and just eat more whole foods in general. You should be surprised how easy it becomes to create results when you do so. When you actually just focus on, hey, having more good stuff, you know, adding more, hey, you know, instead of sodas, let's drink more water instead of saying, hey, we're gonna cut out all sodas. You'd be surprised how effective this can be. But then again, going back to what I just said, the basics don't really get a lot of attention usually, which is kind of sad. Now, We're not gonna be able to like break everything down into like, you know, specific like, hey, how to build meals and like everything you gotta know. But I do have my ebook that I want to share with you. So what I'll do is in the show notes or in the description, I'll link our ebook, the definitive fat loss nutrition guide. That is one, like, it's basically everything you gotta know. I wrote this for my clients back in 2021 and it's been updated since but. Initially, that was a client only resource. And I was like, I gotta share this stuff with more people. So I wanna give it to you for absolutely no costs. There's no catch either, right? It's just that like in an episode like today, we're already like almost 20 minutes in, and we only just covered mistake one, you know what I mean? If we really wanna dive deep into how to build meals, fully understanding nutrition, and I mean like everything that you actually need to know, it's not the most technical, like advanced stuff. But we mostly don't need that anyway, definitely not to create results. So it's in depth, but it's understandable. So if you'd like that, you can download my ebook for free. I'll drop that in the description and then we will get into mistake two, people being impatient, patience and time, as well as effort are essential for long-term growth and lifestyle change. We all kind of know that. But when it comes to reaching our goal, we kind of want it to be different. You know what I mean? But you cannot expect to reverse many, many years of bad habits in a matter of weeks. And that might sting a little, but I'm going to use myself as an example here. Because I used to be overweight. I used to be more than 110 kilos out of shape. I was not lifting weights. So it was 110 kilos, right? That looked a lot different than if I were to get to that weight now. But I was unhealthy and I also hated it. I wanted to change it as soon as possible. I wanted to, and this is the mistake I made with my fitness bell, you get to choose like how much weight you want to lose, right? And it sets the targets based on that. I put it on like one plus kilos, whatever it was. And I got frustrated because I didn't lose one kilo every single week. Not fully understanding how things work, you know? And again, I explained all of this in the ebook. No, it took years of eating more and more shitty food and smoking and drinking a lot of alcohol and not working out right to get to that point. I didn't just gain like 34 kilos in like a month. So how the hell would I expect to lose the 34 kilos in a month? It's unrealistic. It will not happen. And that's maybe unfortunate to hear, but it's not gonna be possible. And I'm sharing this with you because I know that you wish you could get the results yesterday. And you know what? Like you can absolutely get quick results too in the short term. But you gotta be patient and you gotta give yourself more than just a few weeks to figure this out. Because a lot of people tell me, Hey, I've been trying to lose weight for decades. So why the fuck we don't stop two to four weeks into the year? You know what I mean? And luckily our clients are amazing and they work hard and they get to that point. Which is also by the way why we do these calls where I have a consultation with someone first because I'm just going to let everyone in. You know what I mean? We only take on people who are really fucking serious about reaching their goals because it will take time and it will take effort. but you cannot give up after just one month. Because. It's like, isn't it crazy? Like the 80% who already give up, and I think I wrote down 20%, I gotta fix it in the blog. But 80% who give up one month into the new year. I think that's crazy. And yeah, kind of ridiculous to be honest with you. Because apparently those big goals are not that important then. At least our actions don't reflect that. If you have a big goal, a long term goal in mind, it requires long term effort. It requires big input. So do whatever it takes that you gotta do to train that patience muscle, because you're gonna need it. Mistake three, I kind of want to speed it up a little bit. Mistake three, there's usually a lack of strategy, lack of planning. Imagine this, right? This is going to sound a little silly, but imagine showing up at the airport with no passport, no luggage. You don't even have a flight booked. All you need, all you know is like, hey, I want to go to like whatever exotic destination, right? But there's no preparation. You just show up. It is like, oh, I want to go here. Yeah, okay, cool. So how are we going to get there? Right? You got nothing with you. So this is exactly what most people do when it comes to their resolution. It's like, I wanna lose weight or I wanna be healthier. Okay, what does that mean, right? There's no exact plan, no what, how, et cetera. It's completely neglected. There's no preparing for the journey ahead. Because even before we get started, I wanna know, okay, where are you currently at? What do we need to do first? Because I wanna lay a, like I wanna build that foundation of healthy habits first and figure out what do you maybe struggle with. So we can personalize this whole process to you because... I mean, this is also when it comes to, you know, our clients, like when they get started, it takes time. We have those three phases we always talk about, like that first phase is preparation for the road ahead. And then we can start planning, because I wanna also make sure that, hey, we have our goals, we break that down into an action plan, but hey, what does life have planned for you? Because let's think about Christmas. We already were moving people to maintenance, which means just eating enough for your body so that you're not under eating, you're not in a deficit, right? Like now we move people already like to maintenance before it was Christmas, before December. because we planned for these kind of things. We were ready. We made sure that they could go in and we were stepping away from tracking and we're trying to practice more basic stuff. We keep it flexible, but also without binging for two weeks straight. Like now we plan for this way in advance. We create a simple action plan to execute. And also knowing that, hey, like January 1st, okay, it's go time again. But remember too, like that exit strategy that I mentioned earlier, like what are you going to do after you lose the weight? I'm gonna give you a little hint here, it's not going back to what you were doing before this because the... Old you has gotta go. For the new you to grow, the old one needs to go. The old you. And that's something that we usually also don't wanna hear. That we are not gonna go back to normal. In quotes, normal, right? We kinda know that. We kinda know that whatever we were doing in the past got us to this place. So let's make sure to not do the same shit as what we were doing before, because that's the stuff that got us here. So I want you to create a six to 12 month plan. that breaks down that big goal and the smaller goals into weekly daily actions, including the different seasons of nutrition where you're not trying to lose weight all year round. That's a huge mistake too, which could really be like in this list as well, but people thinking, okay, I'm gonna just try to lose weight all year. No, you're not going to. Not if you wanna be successful. There's gotta be maintenance periods where you fuel, you nourish the body. There's gotta be times where you build some muscle, where you give your metabolism a break, let it recover. It's necessary for success. So that access strategy, right? What happens afterwards, the diet after the diet, your post season needs to be planned for. And if you don't know what that's gonna mean for you, ask for help. I can help you here if you want to, right? Because this is where guidance and education and accountability comes in. So huge. I can speak from experience. I mean, that is what we stand for. That's why we do what we do at Odyssey Coaching Systems. That's why myself as well as the team, Like we continue to invest in coaching ourselves. We get mentors ourselves. We continue to get certificates. We do courses, et cetera, because we want to continue to get better, but we also need the accountability, the guidance and input from an objective set of eyes and ears who can just be there and kind of guide you and hold you in check and push you maybe when it's necessary. So what I'll do as well, because I've mentioned this a few times in this podcast so far, I believe, what you can do is go to our website. It's auda Online nutrition coaching, online nutrition coaching. Link is also in the description. But if you want, we do offer free calls. Like I said, it's a free consultation. I first just kind of want to see if we're a good fit, but again, ask for help. Or right again, if you don't end up working with us, cool. Hey, either way we get to connect, talk goals, move you forward. Cause I know for a fact how, you know, more likely you're gonna be in reaching your goals. Like when you get the help. And you can of course ask someone else to, right? You can ask a buddy, family member. Let's get back to the questions, the mistakes I should say. Because I see we're nearing the 30 minute mark. So we'll go over today, but I'm gonna try and do my best in this new year to stick to 30 minutes. Mistake number four is all or nothing thinking. So many people fall for that stuff still. It either needs to be like all super clean, tiny portions, right? Or you're in quotes enjoying the weekend. You're enjoying flexibility because you earned it at the end of the day. You either work out every single day or you don't go at all. There's like nothing in between. It needs to be every day or nothing. Even though months before you were barely doing anything. Your week restrict, weekend is just no rules. Because again, we deserve that, right? And when it comes to hitting our steps, because everyone's yelling 10K steps, which by the way is amazing, it's good for you. But if we can't hit the 10K, it's not worth it. So we'll just stop trying altogether. And you still think that you're on or off plan or that food is healthy or unhealthy. And as your reading is, you're probably full of motivation. I know that, right? Because we're only just a week into the year. But don't think that everything needs to be super strict and extreme and perfect in quotes, right? Perfect for it to be worth your effort. Because here's what usually happens this time of the year. You enjoyed yourself for all of December because you kind of didn't want to worry about food, AKA nothing, right? And now there's January, you're going to try to do everything all at once, which is all, of course. walking more, more protein, you know, working out, reading more, sleeping more, eating clean foods, whatever it is. Guess what will happen in February? What are you going to do when motivation fades? Because it will. It will fade. What are you going to do when you're hit with setbacks, which will happen again? Setbacks will happen. Over time, of course, like I'm not saying that, you know, the list of things that you got to work on the protein, you know, whatever it is, protein, stabs, the whole thing. Of course you're going to be able to work on all that stuff, down the road. But not all at once. And I think that for the most part, like it's unsustainable too. Like it's impossible to do all those different things every single day, because you still have school and work as well. And your normal life, you know what I mean? Which by the way, this also ties into that. This is not separate from that. But when motivation fades, and when you're hit with setbacks, and you know, you do meet that friction, do you still think that you're gonna be able to do all that stuff all at once? Or should we maybe do it one by one? And then eventually just give ourselves the time to figure it out, you know? The big stuff needs to be covered first anyway. I remember to that failure will be just part of the journey. And I feel like that all or nothing mindset, it doesn't help in any way. It's gonna be imperfect and that's okay. If you want, I mean, I think it's always super cringy, but if you want, you can go back to the very first episode of our podcast. I was super nervous, right? I had to do a lot of editing because I, you know, fuck up a lot and you know what? I'm still not perfect and that's okay. But we took action, imperfect action. And I think I use those exact words. So if you want, go to episode one. It's a little cringy, but still, you just gotta put in the work, show up consistently, and be okay that things are not gonna be all or nothing, because all is unsustainable and nothing doesn't get you anywhere closer to your goals. Now let's take five, motivation. I feel like, you know, this one, you kind of know. The reality is that motivation is finite and unreliable. It's gonna show up unannounced when things are already going well, but it's not gonna be there for you when you need it the most. Let that sink in for a little bit, right? Because you always tend to think it the opposite way. But motivation only shows up when things are already going well. And it won't be there when you need it the most. It's like that unreliable friend who's kind of like just there, you know, along for the ride. But then, you know, when you actually need them, nowhere to be found. Here's how it works. You got to take action first to create momentum. And then once you're on a roll and you see results from the actions that you put in, then motivation kicks in. So you get that reinforcement again. And now you're like, oh shit, this is working. This is exciting. Okay, cool. Now we're getting somewhere. And of course, motivation can boost you quite a bit. It's kind of like that, you know, what's it called again? In race cars. least in the video game. You know, NOS, I think, like the gas, you know, the boost is like you can't always keep using that. Like every now and then you get that boost and then right. Of course it helps. And especially I think with the new year, when you have your new goals and maybe you've never stepped foot into the gym or maybe you reach out to a coach, which is kind of scary too sometimes. It's like, well, hey, basically what you're saying is like, hey, you know, person who I don't know yet, like I need your help learning how to eat healthy because I don't know that yet currently. It's sometimes very confronting and that's okay. That's what we understand, of course. That's, I mean, this is our job, you know, but that is where motivation can absolutely be helpful. Sure. So rely on, or maybe not rely, sorry. So a benefit off the motivation boost that you currently have, but just know that it's going to fade and that it's okay. Because I want you to know and think like, first of all, it's going to go, but what are you going to do? Even if you feel super motivated right now, I actually want you to think ahead and think, hey, what are you going to do when you're not feeling motivated? Are you just going to stop altogether? You cannot rely on motivation. Think about your future self because you have big goals, right? You have these big goals. You want to get this, you know, you know, active, you know, lifestyle and you want to build muscle and you want to be in lean. You want to get that physique you've always kind of hoped for. Think about the person you need to become, the identity you gotta create to get to that stage and their character traits, right? And really think for yourself, what would they do? Would they really give a shit about motivation? Or do you think they would still take action regardless of how motivated they feel? Because you see, like even if you're not motivated, you can still take the same actions you would take if you were motivated. That's the reality. And we might not feel like it, but feeling doesn't have to change what we do. Make sense? It's gonna feel like more work sometimes, and you're gonna have to push yourself more. Which by the way, again, going back to accountability guidance, this is where that comes in. It can be huge. Because someone can be there for you. give you that kick in the ass, right? That's when you're gonna make the difference. When you take action even though you don't feel like it. I can't tell you how many days I go to the gym. This is basically like every lag day, I don't wanna go. Especially now that I have like walking lunches in my program. I'm dying, you know, when I do those. So I'm not looking forward to that, but you know what? Like I have my goals, I gotta work for my goals and going to the gym, doing my lag day. Every single week, do those movements, even though it fucking hurts. It's, it's gotta get done. Motivation or not. Cause if I have a goal, I got to do what it takes to reach a goal. So remember it's going to be that test of character. It's going to be a test to see if you actually have what it takes to keep your resolution. Action comes before motivation. Now let's actually recap real quick the five mistakes. In 2024, you wanna avoid restrictive diets and find a more sustainable, like additive approach. You wanna be patient and allow yourself the time. And of course, right? That it take, we talked about changing habits, right? Last time, it's like you gotta give yourself the time. You gotta toss the all or nothing mindset out the window. Take imperfect action. I want you to avoid going in without a plan, having no strategy in place that helps you prepare, execute and maintain your results. It's going to be the diet before the diet, the actual diet and then the diet after the diet. And I know everyone's like against the word diet these days, but it's like, hey, that's what it's called, right? It's your preseason, your in season and your post season. Let's just use those words. Let's say I want to look at this. It's not just this, just jump in, like everything all at once, and I'm gonna chase every goal. I'm gonna run the marathon, build muscle, and also lose fat. Good luck. Now, lastly, and we mentioned this a few times already, but it's okay to ask for help. It doesn't even have to be us, but it's okay to ask for help. If you don't manage to figure things out on your own, then look for guidance. You can get an accountability buddy, friend, family member. You can look for people in your direct environment who've already reached the goals that you're looking to achieve. That's a quick hack, by the way. One, like, I mean, the biggest hack is getting a mentor or coach. But second, like getting someone in your direct environment, a role model, maybe, if you want to call it that, who's been there, done that, who's actually reached the goals that you have currently. Talk to them, right? Ask. It's okay to ask. And even if you don't get actual coaching, right, even just like reach out to coaches, hit me up on Instagram. Like I said last time, like just shoot me quick message. I'm not here to sell you shit or whatever. I'm just here to help. And if you want to coach with me and my team, great. And if not, that's also great. It's up to you, right? I know we have the solution, but hey, maybe you can figure it out on your own. Because it is possible. It's just that there's a lot of noise these days, especially when it comes to nutrition. It gets confusing. And most people fall for the same mistakes. So thanks for listening to me ramble again. If you do need help, ask. Hit me up on Instagram. You can talk to me or other coach Alexandra. You can look for other people in the space, other coaches. There's a lot of amazing people out there. But try to avoid those mistakes and if you cannot figure it out, just ask for help. It's okay. Now, if you enjoyed this episode, do me a massive favor. Just as a quick New Year's gift, if you will. Plus it was my birthday last Tuesday, so hey, maybe a little bit of a late birthday gift. Go to Spotify, go to Apple, drop me a quick five-star review. I massively appreciate that. It really helps us grow the show. Of course, we do this for free. I want to help you. That's why we show up every single week, twice a week. And that's our goal, right? This year, it's going to be twice a week, every single week. So you better be ready to take action. I'm going to help you along the way. Sounds good? So go ahead, drop me that quick like. I'm saying like, it's going to be on Instagram. Drop me the quick review and then we'll talk very soon. Cool? Have a great week.