why is it easy to ditch goals?

Ever wonder why some goals seem to stick… while others disappear faster than free pizza at a college dorm? 😂

Well, if you’re like most people…

You tend to spend a LOT of time thinking about what you want to achieve…

But a lot LESS time thinking about why these goals really matter.

That’s why this month, we’re going to dive into something that I normally only talk about with clients.

It’s your core values.

Because when your goals and values are in sync, magical things happen!

But when they're not? That’s when things can start to unravel.

I've got a fun little exercise for you, straight from the minds at Harvard Business School...

Step 1: Discover your values

Your values are the things that are most important to you. (Not anyone else!) They’re your North Star.

For each value, write a few sentences about WHY it is so important to you.

Think: health, family, happiness, security, freedom, faith, fun, etc.

Step 2: Rank your TOP 2-3 values

Time to narrow it down. From your list, pick the 2-3 values that are the MOST important to you. The ones that make you feel like, "Yes, this is what I stand for!"

Step 3: Define what your values mean to you

👉 Your values guide your decisions.

So using your own words, write down what your top 2-3 values mean to you (which might be different than what they mean to someone else).

Here is an example:

“Fun” — Life is too short not to have fun! It’s about stepping out of my comfort zone, trying new things, and having a sense of adventure. Having fun makes me feel engaged, connected, and more alive!”

Step 4: Put them to work

Now it’s time to ACT in alignment with your values — and use them to recalibrate your day and drive your actions and decisions.

Read them every morning. Post them somewhere you can see them… and when you’re faced with a choice, make the one that aligns with your values!

This is KEY because when life gets in the way…

It’s too easy to set aside the things that mean most to us — unless we’re intentional about it. 🔥

Are you going to give this exercise a try? If you are, reply back and let me know!

Oh, and this is ALSO a great exercise to work on together as a family!

Three Ways to Build Better habits

"We first make our habits, and then our habits make us." — John Dryden

Ever feel like getting healthy has turned into a full-time job? 🙋‍♀️

We’ve all been there. But here’s the truth: Lasting results don’t come from doing more — they come from simplifying and making a few KEY habits part of your everyday routine.

Here’s how to make that happen:

1️⃣ Anchor Habits. Take a habit you want to build and tie it to one you already do without thinking. Example: after brushing your teeth, spend 2 mins doing deep breathing or mobility exercises. Now brushing your teeth becomes a reminder for the new habit!

2️⃣ One Meal, Double Protein. When you’re prepping a meal, cook TWICE the amount of protein. Use it for today’s lunch and tomorrow’s dinner. You’ll spend less time cooking and can hit your protein targets without extra effort.

3️⃣ “Power Hour” Prep. Pick one hour each week (could even be 20-30 mins) to get organized. Plan your workouts, write up your grocery list, or chop veggies for the week.

This really comes into play when you’re trying to improve your health and fitness. It’s all about making your daily routine work for YOU.

Want to look, move, and feel better by this time next month?

Want to look, move, and feel better by this time next month?

The simplest way to get there is to focus on just 2-3 actions you can take/habits you can build consistently for the next 30 days.

We know, it’s tempting to try new workouts, meal plans, and mindset shifts every January...

But when you try to overhaul everything, that’s when things tend to fall off track.

Instead, think of this month as a “mini-challenge” to jumpstart your progress.

Here’s what we recommend:

Habit 1: Choose a bedtime and stick to it. Sleep is a major player in keeping your blood sugar stable! When you don’t get enough rest, your body struggles to regulate blood sugar levels — and that’s when you’re more likely to grab sugary snacks, get takeout, or just spend your day in a not-so-great mood.

Habit 2: Take at least 8k steps daily. Walking is one of the most underrated forms of movement. It’s low-impact, can fit into any schedule, and helps with everything from digestion to mental clarity. Plus, hitting 8k steps gets you moving consistently without feeling like a chore.

Habit 3: Lift weights at least 2x per week. Resistance training not only helps you build muscle but also boosts your metabolism and strengthens your bones. And it doesn’t have to be complicated: starting with full-body workouts twice a week can make a huge difference in how you look and feel.

If you start here, there’s no way you won’t notice a difference in 30 days!

Reviewing our favorite Food Tracking apps

When it comes to choosing the right nutrition-tracking app... we want to help you make informed choices about the tools available to enhance your nutrition tracking.

Today, I'm excited to share insights into three popular nutrition apps that we frequently recommend at the BCS Fitness Studios: "Lose It!", "Carbon Diet Coach", and "Macrostax." Each app offers unique features and benefits tailored to different dietary needs and goals.

1. Lose It!

Features:

Barcode scanner for easy logging

Customizable daily calorie budgets

Tracks nutrients, such as carbs, proteins, and fats

Free version available with paid upgrades

Benefits:

A simple interface makes tracking your food intake straightforward and quick.

Personalized insights and progress charts help you understand your eating habits and identify areas for improvement.

2. Carbon Diet Coach

Features:

Developed by nutrition scientists and expert coaches

Barcode scanner for foods

Automatic A.I enhanced weekly adjustments based on the progress (or lack thereof) you are making

Supports various dieting goals (weight loss, maintenance, muscle gain)

Includes meal frequency and timing suggestions

Very user friendly

Benefits:

Auto adjustment based on your weekly composition change, mimicking a real-life nutritionist’s approach.

App removes the guesswork of how many calories, grams of protein, etc

Around $7 a month with a discount available for 12 month prepay.

3. Macrostax

Features:

Tailored plans for your calories/protein/carbs/fats based on individual goals and preferences

Daily meal plans and recipes searchable by prep time/dietary preference

Syncs with fitness devices to adjust daily goals based on activity levels

Barcode scanner for food entry

In-app access to a nutritionist

The most robust app we've found

50% discount for BCS Fitness clients

Benefits:

Focuses on macronutrient balance and getting plenty of protein to support a healthy metabolism, muscle recovery, and satiety.

Comprehensive meal planning tools simplify eating the right foods to meet your macronutrient targets.

Integrates with your daily activity levels, adjusting nutritional needs to fuel workouts and recovery efficiently.

ATTN CURRENT CLIENTS: Month-to-month access to Macrostax is just $14.99 for current studio members vs. the current Macrostax rate of $29/monthly. Simply email us at info@bcsfitness.com to add Macrostax to your account.

Choosing the right app depends on your personal preferences, dietary goals, and the level of detail you're looking for in tracking your nutrition. Whether you need a simple tool to monitor calorie intake, a coach to adjust your diet based on progress, or a comprehensive plan that considers your workouts, one of these apps is likely to suit your needs perfectly.

Feel free to reach out if you need further what app best fits your lifestyle!