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Did you fail Already? (health & fitness tips)

Some folks have failed in their New Years health and fitness resolutions. I understand. It’s not easy. Especially during these uncertain times.

One of the big problems is making a habit that sticks. The success or failure of achieving any goal lies in our ability to make lasting habits that support those goals.

For example, if you are used to eating fast foods (burgers, pizza etc.), switching to a restrictive crash diet will only lead to failure, misery and potentially be hazardous to your health. There is a way to reach your weight loss goals without being so extreme.

Here's another example: If normally you ‘come home after work, eat a big meal, then watch tv for the rest of the night’ (a perceived rewarding habit), it’s going to be hard to change that habit into, ‘coming home, getting changed, then going back out to the gym, and working out for an hour or more’ (a perceived punishing habit).

And another: If you normally wake up in the morning, roll out of bed, and get to work barely on time, its going to be almost impossible to get up 2-3 hours earlier so you can go to the gym and shower afterwards before heading to work.

These extreme changes to your routine eventually become too hard to maintain, so many folks quit, and fail at reaching their health and fitness goals.

So what to do?

You have to set yourself up for success, by making your new habits more doable. For example:

  1. Instead of jumping on the latest-fad crash diet, start adding more fruits and vegetables to your diet. A good coach/trainer (especially one with a nutrition certification), will show you how to eat for weight loss and performance, without starving yourself, putting your health at risk, or making yourself miserable.

  2. Instead of leaving your house AGAIN to go to the gym, After coming home from work, have a trainer come to your home, (in-person, or virtually) and bring you through workouts. They will work at your pace (which will help avoid injury), and also help you get your diet right.

  3. Instead of waking up 2 + hours earlier in the morning to go to the gym, try exercising at home with a virtual (or in-person) trainer. There are many online training programs, and virtual personal trainers who offer both.

  4. Instead of working out for an hour or more, cut the time down to an amount you can see yourself doing most days of the week (exercising for as little as 20 minutes a day has been proven to be beneficial for our health).

  5. Instead of doing those extreme workouts that promises to make you burn 800 calories an hour, choose a less intense workout. This will also help you avoid injury.

So what sounds more realistic?

Waking up 2-3 hours earlier in the morning to go to the gym (or going to the gym for an hour plus, after a long day at work), while starving and miserable thanks to the crash diet you're attempting. OR, eating whole, healthy foods that support you while working out in the comfort of your home?

Set yourself up for success! Eating right and exercising is a priority for your health and fitness, so make it easier to add them into your life with smaller, easier habits that you can actually do..

If you're interested, I offer a variety of fitness training, both in-person (metro Atlanta area), and virtually (worldwide), to help folks reach their goals including:

  • Weight Loss Programs.

  • Sport Specific Programs.

  • Certified Nutrition Approved Meal Plans.

  • Sports Medicine Therapy and Post-rehab Programs.

Reach out to me here to see if we're a good fit, and receive a complimentary fitness evaluation:

Want to get in the best shape of your life? Check out our fitness training programs here

For workouts, self defense techniques and tactics get my book, The Short Fight, on Amazon at

You will also get free access to all my exercise and self-defense instructional videos by signing up at

Until next time, Stay Fit!


Lawrence Castanon,

Author, The Short Fight

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