What a month.
I turned another year older (on Halloween, of course 🎃), spent a lot of early mornings in the dark, and learned more about microphones than I ever wanted to know. More on that at the end.
This month, I want to talk about two things that keep people stuck: waiting for the "right" day to start and letting numbers that don't tell the whole story decide how they feel.
Consistency
Is Monday Handing Out Prizes?
"I'll start again Monday."
I hear it all the time. And I get it. Monday feels clean. So does January 1st. So does the first of the month.
Researchers actually have a name for this: the fresh start effect.
It's the tendency to feel more motivated to make changes at the beginning of a new week, month, year, or other milestone. These dates create a psychological dividing line between who you are today and future you.
Sounds great in theory.
But here's the thing.
Nothing magical happens at midnight on Sunday.
Monday isn't handing out prizes.
You could start on a Thursday. You could start on the 15th or the 20th. You could start at lunch today.
Every time we wait for the "right" day, we throw away the days in between. And those days add up.
A missed workout on Wednesday turns into "I'll start fresh Monday," and suddenly a week is gone. Do that a few times and it's a month.
So here's my challenge for November.
Stop waiting for the starting line. You're already on the track.
Missed a workout? Do the next one.
Ate more than you planned? Just eat your next meal normally.
That's it. That's the whole secret.
Consistency isn't about never slipping. It's about not starting over every time you do.
Choice
Stop Letting Numbers Decide How You Feel
BMI. Clothing sizes. The number on the scale.
We've given these numbers an awful lot of power.
But not every number tells the whole story.
BMI, for example, is a calculation based on height and weight. It has its uses, but it doesn't know how much muscle you have, how strong you are, or how fit you are.
And clothing sizes? Please.
I can wear three different sizes depending on who's making the jeans.
So instead of obsessing over a number on a tag, let's talk about a few numbers that can actually tell you something useful about your health.
Blood pressure.
One of the most important numbers to know. High blood pressure often has no symptoms, but it can increase your risk of heart disease and stroke.
You can have it checked at your doctor's office, a pharmacy, or at home with a reliable cuff. Know your numbers and talk to your doctor about what they mean for you.
Waist-to-hip ratio.
All you need is a tape measure.
Measure your waist at its narrowest point and your hips at their widest. Divide your waist measurement by your hip measurement.
Why does it matter? Because where you carry body fat can provide information about your health risks that weight alone doesn't tell you.
It's not a diagnosis. It's another piece of the puzzle.
VOâ‚‚ max.
This one is particularly interesting to me as a trainer.
VOâ‚‚ max measures your body's ability to use oxygen during exercise. It's an important indicator of cardiovascular fitness and is strongly associated with long-term health.
The most accurate way to measure it is in a lab, but many fitness trackers can give you an estimate.
Don't get hung up on the exact number. Pay attention to the trend.
If it's improving, that's a good sign your cardiovascular fitness is improving too.
And about those jeans.
Yes, clothing sizes are inconsistent. But how your favorite pair fits can still tell you something about changes in your body.
Maybe they're a little looser. Maybe you're getting stronger. Maybe you can climb the stairs without getting winded or lift something that used to feel heavy.
That's progress too.
The point isn't to stop paying attention to numbers. It's to stop giving every number equal importance.
Track what matters.
And don't let a clothing tag decide whether you're having a good day.
BEFORE YOU GO...
Thanksgiving is coming up, and you won't get a "how to burn off the pie" lecture from me.
Enjoy the day. Eat the food you love with the people you love.
And on Friday?
No need to wait for Monday.
Just get back to your usual routine.
I'm grateful for every one of you who reads these, replies, and shows up for yourselves.
Thank you.
Final Thought
We're heading into the busiest time of the year, and there will always be a reason to put something off.
A holiday. A busy schedule. A number on the scale you don't like.
Don't give those things more power than they deserve.
You don't need a new week, a new month, or a new year to make a different choice.
You just need to make the next one.
Consistency is key. Everything is a choice.
— Laura