Unlocking Consistency: How Your Associations Shape Your Health and Wellness

When it comes to health and wellness, motivation can feel fleeting. Some days, we’re all in. Other days, not so much. But what if the secret to consistency isn’t solely about willpower? What if it comes down to the associations we build?

Pay Attention to How You Feel

Here’s a simple yet powerful practice: become aware of how something makes you feel in the short term—physically, mentally, and emotionally. This awareness becomes your internal compass. It quietly, but powerfully, steers your daily choices.

Whether your goal is to have more energy, lose body fat, build muscle, improve your health—or all of the above—those results are byproducts of the small daily actions that define your lifestyle. Often, those actions are fueled by your associations.

Rewiring the Way You Think About Movement

Let’s take walking, for example. I’ve built a strong, positive association with going for walks—even when I’m tired, overwhelmed, or tempted to stay glued to my screen.

Why? Because I know how it makes me feel. Walking clears my head, boosts my concentration, lifts my energy, and helps me get more done—even if it’s raining or inconvenient. It’s not something I “have” to do; it’s something I want to do, because the benefits far outweigh the temporary effort.

The Importance of Momentum

Exercise is similar. The hardest part is often just getting started. But once I do, I tap into that familiar feeling of strength and accomplishment. I might not always look forward to the workout, but I always look forward to how I’ll feel afterward.

I don’t have to move—I get to move. This shift changes everything.

Food Choices Rooted in Self-Awareness

This mindset extends to nutrition too. Yes, I still indulge in foods I love that might not check every “healthy” box. However, I've learned to pay attention to how different foods make me feel. Some leave me energized and satisfied, while others make me hungrier, sluggish, or mentally foggy.

Because I’ve developed stronger associations with nutrient-dense foods—which fuel my workouts and maintain my mood—I naturally gravitate toward them. Not from guilt or strict rules, but from a place of self-awareness and a desire to feel good in my body.

It’s not about restriction. It's about intention.

Consistency Comes from Feeling Better, Not Doing More

When your daily actions leave you feeling better—physically, emotionally, and mentally—they become easier to stick with. You won’t always feel motivated to work out, prepare meals, or go to bed early. However, when you’ve built strong associations between those actions and positive outcomes, that's what keeps you going.

Don’t Sleep on the Basics (Literally)

In a world flooded with noise—fitness fads, diet hacks, and productivity extremes—it’s easy to forget that the fundamentals still matter most.

Take sleep, for example. It’s one of the most overlooked but critical pillars of health. Without sufficient rest, our energy tanks, our mood suffers, and we lose the ability to be intentional in our actions. No trendy supplement or intense workout can make up for lack of rest.

Understanding the Power of Sleep

Adequate sleep not only enhances our physical health but also boosts mental well-being. Aim for 7-9 hours of quality sleep each night. Establish a calming bedtime routine. This could involve reading, meditating, or simply disconnecting from screens. Prioritize your sleep, and watch how it transforms your life!

The Compound Effect of Small Choices

Here’s the truth: when you carry out certain actions day after day, they compound. They form the structure of your habits and shape your lifestyle. Over time, these small choices influence how you see yourself—your confidence, resilience, and self-belief.

So start small. Focus on awareness. Build associations that serve you. Let those daily wins become the foundation of a lifestyle you’re proud of.

Celebrate Your Progress

Don’t forget to celebrate your progress, no matter how small it may seem. Recognizing your achievements reinforces positive associations. This encourages you to continue on your journey toward health and wellness.

You've got this!

—Julie

P.S. Are you signed up for our Summer Body Recomp Program yet? It's designed to help you build muscle, burn fat, and feel amazing in your body—all in just 30 minutes a day. Join us and feel the difference for yourself!

Achieve Body Recomposition: More Muscle, Less Fat in a Flexible Summer Program