2024 Wrapped
Health & Wellness Reflections for the End of the Year
If you’re not familiar, a few years ago Spotify and other streaming services rolled out an offering called “Wrapped” where they gathered your streaming data, analyzed it, and returned it to you in the form of your “top” lists of the year - top songs, albums and artists that defined the last 12 months of your life. Today, I am channeling that spirit to present “2024 Wrapped: Forever Young Fitness Edition.”
Here’s mine (can you tell which one is real? LOL) I’d love for you to reply to this email with yours! In this month’s newsletter, I’m building on that to share 5 key lessons to wrap up 2024 and sharing some prompts to collect your 2024 health data to set 2025 goals.
As always - read to the end for some end of year goodies :)
Master the Basics
When it comes to achieving your fitness goals, mastering the basics is key. This means focusing on foundational movements like squats, push-ups, and planks, building solid nutrition habits, and prioritizing healthy routines such as consistent sleep and hydration. I know it can feel like you’re one fad diet away from the body of your dreams but true progress comes from consistently practicing the “boring” building blocks of health. By getting stronger in your basics, you set a stable foundation for long-term success and growth, making it easier to tackle more advanced challenges as you progress. If you’re not sure where to start, here’s a challenge for you: do a mini-habit audit. For two weeks, take note of: how often you work out, what types of workouts you do and enjoy, how often you eat out, what types of meals you cook at home, how much sleep you get daily, how much water you drink, how much time you spend in silence & how much time you spend with loved ones.
Bonus: if you complete the audit & don’t know what to do with the data you collect, email me for next steps!
Comparison is the Thief of Joy
One of the biggest pitfalls in any fitness journey is comparing yourself to others. Everyone has their own starting point, goals, and pace (not to mention genetics play a HUGE role in body composition & health biomarkers). Someone else’s progress is not only not a reflection of your worth or effort, but it is actually unhelpful to your goals. Instead of looking outward, focus on your own journey and compare yourself to where you were yesterday, last week, or last year. Celebrate your personal milestones—big or small—because growth is unique to you. Remember, comparing yourself to others won’t get you closer to your goals, it will only make you neglect your unique talents and attributes. Trust your process, commit to yourself, and the results will follow.
Recognizing Limiting Beliefs
This was my BIGGEST lesson this year. For my own personal growth, I worked with a life coach who had me dig into my subconscious beliefs that might be holding me back from achieving my potential. As a practical girlie, my first instinct was an eye roll. But over time I was able to not only recognize the small self talk I was using but transform it to something useful. Our subconscious beliefs have a powerful influence on our actions and decisions. Limiting beliefs, such as “I’m not fit enough” or “I’ll never be able to do that,” can hold us back without us even realizing. These thoughts can create invisible barriers that shape how we show up for ourselves in the present. By recognizing and challenging these beliefs, you open the door to new possibilities. Next time you notice your negative self-talk creep in, ask yourself: “Is this belief serving me?” If not, it’s time to rewrite the narrative. Believe in your ability to change, and you’ll unlock the mindset needed to reach your goals.
Set Up Systems for Success
Success doesn’t just happen; it’s the result of well-designed systems and habits. Shaping your environment and routine to align with your goals is one of the most effective ways to stay on track. This could mean prepping meals in advance, scheduling workouts into your calendar, or creating a designated space for exercise. Small, intentional steps like these reduce decision fatigue and make it easier to stay consistent. When you set yourself up for success, you make progress feel automatic, allowing you to focus more on showing up and less on struggling to find motivation.
Reframe for Gratitude
Approaching your fitness journey with gratitude will change your life. Instead of focusing on what you lack (“I’m not strong enough” or “I wish I looked like that”), try shifting your perspective to what you already have and what your body can do. You might surprise yourself with all the things we often take for granted (waking up in the morning, walking to the bathroom, smiling freely). Gratitude fuels positivity and resilience, helping you build a healthier relationship with fitness. This year was tough for many of us yet our bodies, minds & souls got us through it. Celebrate the small wins, be thankful for the movement you’re capable of, and honor the progress you’re making. Health & wellbeing are a lifelong pursuit. Operating from a space of gratitude empowers you to enjoy the journey, instead of constantly chasing what’s next.
YOUR 2024 WRAPPED
Health & fitness goals are some of the most popular types of New Year’s resolutions. Yet unsurprisingly many people get to the end of the year realizing they didn’t make the progress they hoped to make in January. Here are some prompts to gather your 2024 health data, celebrate your wins, and set realistic & attainable goals for 2025.
2024 Recap
What health & wellness goals did I set for this year?
Where was I successful in achieving them?
What part of achieving those goals was the most challenging?
Which of these goals still resonates with me today?
2024 Wins
How did health show up in my life this year?
What did I do differently this year?
What am I most proud of this year?
2025 Aspirations
Where do I see myself at the end of 2025? What does my ideal life look like?
Which healthy habits are most important to helping me achieve that ideal life?
How often do I want to practice those habits?
What needs to change about my daily routine to ensure success?
What am I willing to sacrifice to achieve my goals? What am I not willing to sacrifice?
How can I incorporate small celebrations of my progress throughout the year?
