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Did You Fall Off The Wagon?

Updated: Mar 5, 2022

Some folks have fallen off the wagon with 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 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). Eventually it gets too hard to maintain, so many folks quit.

So what to do?

You have to set yourself up for success. For example:

  1. 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 10 minutes a day has been proven to be beneficial for our health).

  2. Instead of going out of your house to go to the gym after work (or waking up 2-3 hours earlier in the morning to go to the gym), try exercising at home.

  3. Instead of working out at the end of the day (when you're physically and mentally exhausted), do a short workout in the morning, in the comfort of your home (studies show folks who workout in the mornings tend to stick with their routines).

  4. Instead of doing that extreme workout that promises to make you burn 800 calories an hour, choose a shorter 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)?


Working out for 10-20 minutes in the morning (or evening) in the comfort of your home?

Set yourself up for success! Exercising is a priority for your health, so make it easier to add into your life with shorter duration workouts from home.


If you are looking for short duration (10 and 20 minute) workouts that you can do at home, sign up for my Free Blog here to get access to all my video workouts.

For self-defense training that you can do at home, get my book, The Short Fight, on Amazon at

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

Until next time, Stay Safe!

Lawrence Castanon

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