Hey Reader,
I don’t know about where you live, but here in North Carolina, the weather has been all over the place lately—warm, cool, warm again, then COLD, followed by some snow, ice, and back to sunny skies. It’s a lot to keep up with, and honestly, it kind of reminds me of our health and fitness journeys.
Just like the weather, your path to health and fitness will have its ups, downs, and those periods where it feels like you're stuck. But guess what? That’s completely normal.
You start out strong—excited to make a change, working hard, getting stronger, and shedding a few pounds. But then, your body adapts, and things slow down. You hit a bit of a plateau. And just when it feels like you're at a standstill, you mix things up, and the cycle starts over again: more strength, more fat loss, feeling better overall.
Of course, life can throw some curveballs too. Maybe you fall back into some old habits, or the motivation starts to fade, and you feel like you're in a cold spot again. But here’s the good news: You have the power to keep moving forward. That’s what’s beautiful about this journey—every day is a new chance to reset and keep going.
I want to remind you that this real health journey is not about the quick fixes. Those “get fit fast” programs or “lose 20 pounds in 20 days” schemes? They’re designed to grab your attention, get your hopes up, and sell you something—but they’re not part of a healthy transformation. These methods aren’t sustainable and can even be dangerous. Physically, we shouldn’t be shedding 20 pounds in just a few days, and most of that weight loss is likely muscle, not fat. And mentally? You haven’t built the habits necessary for long-term success.
True, lasting health comes from learning how to fuel your body with the right nutrition, practice portion control, and move consistently—even on days you don’t feel like it. And trust me, when you take the time to build these habits, you’ll feel the difference in your confidence and your results. Quick fixes only set you up for disappointment and burnout.
So, give yourself grace and time. Be patient with the process—it’s a journey, not a race. It’s going to take time, and that’s okay. The transformation you're looking for won’t happen overnight, but it will happen. Stay consistent, stay determined, and keep trusting the process. You’ve got this!
Now for your weekly dose of
Be 1% better
in your Fitness, Nutrition and Well-being
Physical: Did you see my social media post the other day about Squats and lowering your blood sugar? If not, you can see it here
Research is showing that if you are unable to get a walk in due to life, weather, busy day or whatever it is, if you do 10 squats every 45 min for 8.5 hours that day you are likely to reduce your blood sugar levels the same as taking a 30 minute walk.
I AM IN NO WAY recommending to skip walks and do just squats BUT you can do this if you need to for a day or two. Walking provides SO MUCH MORE than just reducing blood sugars so please get your walks in but know that you can plan to do squats as well.
Put an alarm on your phone for every 45 min, get up, do 10 squats and then go back to whatever you were doing.
Nutrition: I want to touch on GLP-1 again, Wegovi, Ozempic, Mounjaro. If you are on these or want to go on these, remember to use them as a short term tool to help but you need to learn healthier lifestyle habits. You cannot stay on these for a long period of time.
A couple of studies have shown that over a 68 week period on a GLP-1, participants lost an average of 12# and 40% of that 12# was lean muscle mass loss. That is a lot of muscle loss when over a 68 week time period you can change your lifestyle habits and most likely lose double the pounds without muscle mass loss.
I don't know about you but I definitely want to keep my muscle so I can continue to do the things I want to do or NEED to do in life such as carry my groceries, get in and out of the car, get on and off the toilet.
So this week let's focus on eating those foods that offer a natural GLP-1 level:
FRUITS
VEGETABLES
GRAINS
NUTS/SEEDS
This week let's work on getting 1 more cup than you currently are of fruit or vegetables each day this week. 2-3 tbsp of nuts/seeds 3 times and 1/2 cup of grains 3 times this week.
Wellbeing: This week let's work on saying to ourselves one good thing we did that day. Everyone has 1 good thing they did for the day. You may think it's miniscule or unimportant- but it isn't.
Did you eat 1 less cookie, did you move your body a bit more, did you cook a meal instead of ordering out. Did you hold the door for a stranger, did you say hello to someone on the street? Did you get out of bed 5 min earlier that day, did you get your ideal water intake in for the day.
There are so many things that we do that deserve to be celebrated- celebrate them, celebrate you. You are worth it and you deserve to celebrate any success no matter how big or small you think it is, celebrate it.
I have a request: could you please forward this email to others? There are so many people who would benefit from this information, but they’re currently outside of my reach. With your help, we can spread the word to many more people.
I’d truly appreciate your support in getting this message to a wider audience!
Thank you so much for your help!
Let's work on those things this week so you can feel great, live your best life and feel the way you want to feel.
Get That Goal!
Until next time friend,
Thank you for telling your friends and family about
Goal Oriented Health & Fitness so we can help them too!
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