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Getting healthier one step at a time
Are you struggling to commit?
A reflection by Coach Teo on commitment and sacrifice. This is how to sustainably reach your goals.
Start with Self-Compassion
It’s okay. The journey isn’t easy, and it isn’t a straight line. You are not behind. You are exactly where you need to be right now.
But let’s also be honest with ourselves—if we want to move forward, we always must come back to reflect on our why.
Think About The Why
Why do you want to be healthier?
What does health really look like for you?
Have you broken it down into realistic, manageable weekly and daily steps?
Do you have your health in your calendar?
Where does it sit on your list of priorities?
There’s no "right" answer. This is your journey. But having a clear sense of where you are now and where you want to be will help you move in the direction you actually want to go.
The Pressure Paradox
Resilience isn’t about pushing through at all costs - it’s about learning to navigate pressure and opposition.
Sometimes, we put too much on ourselves, creating an internal battle:
"Okay, I’ll go to the gym 3x a week, run once a week, meal prep every Sunday, and stop drinking for the next three months!"
For some people, this is the minimum.
For others, it’s way too much.
And even if they push through for a few weeks, it often leads to burnout. Three or four weeks (or even days) later, everything comes crashing down.
So, what if we tried a different approach?
A Sustainable Approach
This week, track how much time you’re truthfully spending on yourself - not just gym time, but everything:
- Preparing healthy meals
- Moving your body gently
- Exercising
- Practicing mindfulness
- Spending quiet, conscious time in nature
Now, put all of it in your calendar. Use your favourite colour.
For me, it’s purple. My "health time" includes dog walks, my morning routine (washing my face, using my favourite products), my runs, and my breathwork practice.
I’ve been building these habits gradually for 15 years - so this is just an example. It doesn’t have to be all about the gym. That said, regular resistance training is an essential long-term goal.
Small, Consistent Progress Wins
Once you track your total time this week, increase it by just 5% next week.
That’s it. Just 5% more effort.
If you keep increasing your investment in yourself by 5% each week, imagine where you’ll be by the end of the year.
This isn’t about finding more time.
It’s about asking the right questions and allowing yourself space for trial and error.
You don’t need perfection. You just need to start.
The Importance of Readjustment
What if you added the extra 5% at the wrong time? What if you planned to do it, but didn’t follow through?
That doesn’t mean you failed.
Rather than beating yourself up, take a step back and ask:
"Why didn’t I make it work?"
Maybe the timing was wrong. Maybe that habit doesn’t quite fit into your routine yet.
Adjust. Play. Explore.
Instead of giving up, try shifting things around:
- What if I schedule it at a different time?
- What if I swap it for a habit that feels more doable for now?
In business, in health, in life - your ability to adapt determines your rate of success.
So keep moving forward. Keep adjusting. Keep showing up.
And most importantly—be kind to yourself along the way.
A reflection by Coach Teo on commitment and sacrifice. This is how to sustainably reach your goals.
Start with Self-Compassion
It’s okay. The journey isn’t easy, and it isn’t a straight line. You are not behind. You are exactly where you need to be right now.
But let’s also be honest with ourselves—if we want to move forward, we always must come back to reflect on our why.
Think About The Why
Why do you want to be healthier?
What does health really look like for you?
Have you broken it down into realistic, manageable weekly and daily steps?
Do you have your health in your calendar?
Where does it sit on your list of priorities?
There’s no "right" answer. This is your journey. But having a clear sense of where you are now and where you want to be will help you move in the direction you actually want to go.
The Pressure Paradox
Resilience isn’t about pushing through at all costs - it’s about learning to navigate pressure and opposition.
Sometimes, we put too much on ourselves, creating an internal battle:
"Okay, I’ll go to the gym 3x a week, run once a week, meal prep every Sunday, and stop drinking for the next three months!"
For some people, this is the minimum.
For others, it’s way too much.
And even if they push through for a few weeks, it often leads to burnout. Three or four weeks (or even days) later, everything comes crashing down.
So, what if we tried a different approach?
A Sustainable Approach
This week, track how much time you’re truthfully spending on yourself - not just gym time, but everything:
- Preparing healthy meals
- Moving your body gently
- Exercising
- Practicing mindfulness
- Spending quiet, conscious time in nature
Now, put all of it in your calendar. Use your favourite colour.
For me, it’s purple. My "health time" includes dog walks, my morning routine (washing my face, using my favourite products), my runs, and my breathwork practice.
I’ve been building these habits gradually for 15 years - so this is just an example. It doesn’t have to be all about the gym. That said, regular resistance training is an essential long-term goal.
Small, Consistent Progress Wins
Once you track your total time this week, increase it by just 5% next week.
That’s it. Just 5% more effort.
If you keep increasing your investment in yourself by 5% each week, imagine where you’ll be by the end of the year.
This isn’t about finding more time.
It’s about asking the right questions and allowing yourself space for trial and error.
You don’t need perfection. You just need to start.
The Importance of Readjustment
What if you added the extra 5% at the wrong time? What if you planned to do it, but didn’t follow through?
That doesn’t mean you failed.
Rather than beating yourself up, take a step back and ask:
"Why didn’t I make it work?"
Maybe the timing was wrong. Maybe that habit doesn’t quite fit into your routine yet.
Adjust. Play. Explore.
Instead of giving up, try shifting things around:
- What if I schedule it at a different time?
- What if I swap it for a habit that feels more doable for now?
In business, in health, in life - your ability to adapt determines your rate of success.
So keep moving forward. Keep adjusting. Keep showing up.
And most importantly—be kind to yourself along the way.
