Challenge for the week: #cuhabits #cupod / @aj.afterbabyfit & @sweatandshineon

Share a habit that helps you keep going or something you are incorporating to make your day better.

Sandy has a trigger… goals. Goals are everywhere. In physical therapy school she is learning about how to make client goals and S.M.A.R.T. goals (if you haven’t heard of these you might be living under a rock). In real life, goals tend to feel far away and unachievable. Clients come to her with goals and her response is, “that’s great, but what’s going to be your habit or practice".

It’s a new year and January = goal setting. This podcast included, we decided our goal was to make a podcast. Alex’s approach was “our goal is to launch in January”. Sandy told Alex to get over it, not to be a downer, but own the fact that we have a ton going on and focus on how to chip away. They reflect on the fact that this podcast is a passion project and meant to be fun so let’s not tie all these stressful goals to it. Adjust expectations to fit life right now.

There are goals that are appropriate for different seasons. After her divorce and her brother’s death Sandy’s goals were simple – get out of bed, feed herself and make sure her child was cared for. She had nothing else to give, other goals weren’t an option.

When Alex first came to Sandy, she had hit her “goal weight” but it did not bring happiness and fulfillment. Getting uncomfortable admitting the vain thing you aren’t “supposed to say” Alex admits she wanted to get rid of the belly pooch sticking our farther than her boobs. Habits were the way that Alex could reach her goal. Adjusting posture, the way her hips were stacked under her ribs, breathing into and engaging her core properly. The little things to incorporate into a day. Not hours in a gym, 60 seconds practicing in the line at Starbucks to engage the lower abdominals and flatten out the belly. The habits built in to reaching that goal.

When a new client comes to Sandy with a goal, such as losing baby weight, she pushes them to think about how. It’s what you do outside the 1 hr with her that moves the needle. Breaking it down to one habit, daily practice or action. If you can make habits, your goals just become something that is a result or outcome. A big goal like going back to school as a 33-year-old with all 20 somethings was a scary but Sandy broke it down in to achievable steps – 2 classes to complete to even apply, chipping away at the challenge.

We want you to pick one habit, a tiny one, and if you do it over and over again, it’s going to stick. It’s so simple, it’s not easy. It’s repetition, building muscle memory. Whether it’s physical like breathing and posture or mental, getting past the overwhelming list. And btw, muscles don’t have memories, thank you Sandy ;). It becomes your subconscious. 

Example goal: 100oz of water a day is intimidating. Daily action, 8-16oz right after you brush your teeth in the morning. Habit stacking, finding the thing you are already doing and adding another good habit.

Waking up happy or active isn’t a great goal for us so Sandy’s habit is to open the curtains. Alex puts her phone across the room. 

*Disclaimer: this podcast is opinion not medical advice.

Shout out to The Goal Digger, a podcast we do love. Websites: sweatandshineon.com & afterbabyfit.com   /  YouTube for free 12 minute workouts: After Baby Fit