What’s usually missing when it comes to creating lasting change
You want to make lasting progress in your fitness and wellness journey, right? You want to lose fat, keep it off, and avoid the dreaded cycle of regaining it. You want to stay fit, not just reminisce about that one race where you were in peak shape. And most importantly, you want to feel confident in your body and how you approach your nutrition and grow that confidence—not just when you’re following a strict program, but consistently, no matter what stage of life you’re in.
Here's the thing: what I’m about to share is rarely part of the mainstream health and fitness conversation. It’s time to go beyond the surface of habits and dive deeper into the core of long-term success—your identity. Your identity shapes your habits, and understanding this is key to unlocking sustainable change.
The Real Root of Change
Change isn’t about simply "knowing what to do and then doing it." If that were the case, we'd all be on autopilot, effortlessly following health advice. Real, lasting change is rooted in:
Developing specific traits, characteristics, and qualities that foster a healthy relationship with food, your body, and yourself.
Shifting your mindset from irrational beliefs about food, weight, and self-worth to a mindset that supports healthy, productive thoughts and your mental and physical well-being.
Reflecting on who you truly want to become and how your values can guide you toward a fulfilling life.
Now, let’s dig into some important questions that will help you reflect and bring you closer to long-term change.
1. What would it feel like to be someone who embodies the behavior(s) you desire? How does this person think, feel, and act?
Example: Imagine you want to be someone who enjoys working out regularly. This person likely wakes up with a plan, prioritizes movement even on busy days, and views exercise as part of self-care. They might feel energized and accomplished after a workout, and even when motivation feels low, they see it as a non-negotiable habit—just like brushing their teeth.
To adopt this mindset, consider what it would feel like to make fitness a core part of your identity, not just something you “do.” What would need to shift in your thinking to reach that point?
2. What would make this new way of being feel more natural for you?
Example: Maybe you currently struggle to make healthy eating feel natural because it feels restrictive, you think it requires too much planning, or you don’t know how to navigate more challenging situations. In order for this to feel more natural, you’ll need to focus on practicing vs. needing things to be perfect or have to look one way. You would have an understanding of what different foods do and how they make you feel. You’ll know what fullness feels like at a comfortable level, how to navigate different situations (like eating out, being on vacation, or what to do when you behave in a way that doesn’t feel good), you will have unlearned food rules and unsupportive beliefs and created your own supportive belief systems, and having nutrient dense food sources readily available is something you view as a non-negotiable.
3. How will you need to think, feel, and behave to ensure continued progress?
Example: Long-term progress isn’t just about staying committed when things are easy—it’s about how you handle challenges. Someone focused on long-term fitness doesn’t throw in the towel after a “mess up” or circumstance that didn’t go perfectly. Instead, they recognize that slip-ups are part of the journey. They practice self-compassion, learn from what went wrong, and get back on track without spiraling into guilt.
To ensure progress, consider how you can shift into responsiveness vs. reactiveness. Can you adopt a mindset that views challenges as opportunities to learn rather than as failures?
4. What qualities and personal values will you need to embrace?
Example: Suppose integrity is one of your core values. To live in alignment with that, you’d commit to showing up for yourself with honesty, even when no one is watching. This might mean sticking to your nutrition and fitness goals, not because someone else expects it of you, but because you’ve promised it to yourself. Integrity would also guide you to make decisions that reflect long-term health over short-term gratification, like skipping a workout or opting for ordering pizza simply because it's easier.
When you make choices rooted in integrity, you honor your commitments to yourself, reinforcing that you are someone who follows through—both in fitness and life.
5. When you imagine yourself as that person, what images come to mind?
Example: Picture yourself six months from now. Maybe you see yourself confidently eating a meal without overthinking, looking at videos of yourself lifting heavy shit from your past training week, and having a sense of calm around your body image. What does your environment look like? What habits are you practicing consistently? What does it feel like to finally be in control of your health?
These visualizations can be powerful motivators. They help you connect emotionally with the person you want to become, making the process feel more tangible.
Reflect, Act, and Transform
These questions may feel tough at first, and that’s ok- they’re the gateway to deeper, more meaningful progress. By taking the time to reflect on who you truly want to become—and how your identity shapes your habits—you'll begin to close the gap between where you are now and where you want to be.
If you’re ready to take this work further and want guidance in navigating these shifts, WIS coaching is designed to help you bridge that gap. Together, we’ll dive deep into your habits, values, and mindset to create lasting change. You don’t have to do this alone—coaching offers the accountability and personalized support you need to move from reflection to real, tangible progress.
Ready to get started? Let’s work together to make those shifts happen.
Sign up to get weekly emails with cool shit like this sent directly to your inbox HERE
Inquire about coaching and book a free call HERE