December 22, 2025 • 45 mins
Resolutions fizzle when they’re built on vague wishes. We go straight at the real work: anchoring weight loss to a why that matters, mapping habits that are small and doable, and tracking progress in ways that feel good enough to repeat. Jax opens up about the moment everything changed—a doctor’s blunt warning—and how a tough, personal why carried her through plateaus, early mornings, and the days motivation disappeared.
We start by unpacking the emotional core of change with guided journaling prompts: what you’re tired of carrying, who you want to become, and what it will cost if nothing changes. From there, we break a big 2026 goal into daily systems that actually move the scale: a 60-day macro tracking sprint, protein and fiber as north stars, a clear hydration target, and the simplest movement plan that wins—walking. Strength training joins the mix so you protect muscle and confidence. Meal prep becomes your midweek autopilot, turning hard choices into easy defaults.
Then we make it visible. Choose a tracker you’ll use: goal board, habit jar, streak calendar, or an app that gives you that satisfying hit of progress. Stack accountability with a friend, your family, or an online community, and design your environment to lower friction—shoes by the door, outfits set, water filled, positive reminders in plain sight. Jax also shares a five-minute morning visualization to set identity before the day steals your attention, plus three affirmations that reinforce follow-through. Finally, we reframing rewards: skip “cheat meals” and celebrate wins with experiences and tools that strengthen your healthy identity—new shoes, a sauna session, a fresh journal, or posting your streak.
Want the prompts, trackers, and affirmations in one place? Grab the companion guide linked in the show notes. If this conversation helps you build momentum, subscribe, share with a friend who needs a nudge, and leave a quick review so more women can find it. What’s your why for 2026?
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Transcript
Episode Transcript
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SPEAKER_00 (02:02):
So, welcome to the Midlife Glowgetter Podcast.
I'm Jax, and today is going tobe a great, great episode,
episode 28.
This is the wellness goals thatactually stick for New Year's.
And really, the most populargoal of all time is to lose
(02:22):
weight for the new year.
That is my goal.
It's been my goal for over threeyears, and I've been successful
so far.
So I really feel like I'm anexpert on this.
You know, New Year's brings agood, useful, fresh energy, but
your goals have to havestructure.
They have to have meaning.
(02:44):
They have to have purpose.
And that's what I'm going tofeed you today in this episode.
Weight loss is such a commonresolution.
It's, I think it's probablynumber one.
Like I said, but for me, it's along-term goal, which makes me a
perfect voice on this.
I promise you, by the end ofthis episode, you will have a
(03:05):
meaningful why of why you wantto lose weight, why that is your
wellness goal for 2026, a habitmap, a tracking system, a simple
daily mindset practice.
So this will give you structureto achieve your goal, your goal
to lose weight for the new yearfor 2026.
(03:27):
So I did link a companion guidein the show notes.
I suggest you grab it, downloadit, print it, whatever you need
to do.
It has journaling prompts, habitlists, trackers, affirmations,
the five-minute visualizationpractice that I'll be sharing
(03:47):
with you.
One of the things I'll besharing on this episode.
So find that guide, download it,review it, make notes, grab a
cup of coffee, a cup of tea,your water bottle.
Get in the mood if you'redriving or if you're sitting on
your couch or doing housework,whatever you may do or sitting
(04:10):
at work.
Whatever you may be doing, getready.
This is going to be a greatepisode.
I'm super excited.
This is something I'm passionateabout, that I truly know that I
live every day, that I havelived for the last three and a
half years.
So we'll get started.
So now we will talk about one ofthe biggest, most important
(04:33):
concepts when you want to loseweight, when this is your
wellness goal, your why.
Your specific personal why.
Why you want to lose weight.
This is personal.
This is your purpose, yourmeaning.
People usually just have generalreasons.
(04:55):
Oh, I want to lose weight.
I want to be cute in a bikini.
I want to be healthy.
But there are real reasons why.
Real personal, emotional reasonswhy you want to lose weight.
With me, I lived a life of shamewhen I was overweight.
I was embarrassed.
I was living small.
(05:18):
I did not have my realpersonality.
I was I was living with regret.
And I will tell you one thing.
When I was younger, I I wascute.
I was small, I was fit, I tookreally took care of myself.
(05:38):
I could date pretty much any guyI wanted to.
And when I gained the weight, ittruly humbled me.
It really did.
And I learned a lot aboutmyself, but I was living small
and I was in shame.
And when I decided to loseweight, I wanted to stop living
(05:59):
with regret.
I wanted, of course, I wanted tobe healthy.
I wanted to move, but I wantedto live a long life for myself,
for my son, for his futurefamily, for my parents, for my
sisters, for my niece.
I did not want to live a life ofregret.
(06:21):
I did not want to die.
Okay.
That is my why.
I do not want to die early.
So everyone has their realreason why.
Having vague goals, you know,you know, such as vague reasons
(06:43):
like being in a cute bikini.
I guess that works for somepeople that did not work for me.
Again, your why is not a goal.
It's what carries you when youare not motivated, when things
are crazy in your life, when youhave stress, you have hormones,
you have family chaos orexhaustion.
(07:05):
This will carry you through thehard days.
This will remind you why you aretaking all the effort, why you
are doing all the hard, hardwork, why you're waking up early
in the morning, why you're mealprepping, why you're walking,
why you are tracking and keepingtabs on what you do, why you are
(07:30):
catching yourself with emotionaleating, why you're journaling.
There are so many habits you cando, and the reasons why you're
doing them is because of yourreal why.
So your brain is designed toconserve energy and avoid
discomfort.
That is how your brain isdesigned.
(07:53):
When something gets hard, whensomething gets difficult, your
brain defaults to abort.
I need to abort this mission.
I need to give up.
I need to find comfort.
A meaningful why creates thatemotional relevance in your
(08:14):
life, which helps you followthrough with your goal.
It increases the odds that youwill follow through, that you
will not give up on a hard day.
I have had so many hard days,and you know what?
I pick myself up and I moveforward.
I take each day by day, and Iremember where I was and where I
(08:39):
am going and where I don't wantto be.
I do not want to die early at 50years old, and that's the route
I was on.
I have so much to live for, Ihave so much to offer, I have
such great family and friendsthat I needed to find my real
(09:03):
why, and I did, and that's whatpicks me through hard days.
You know, I was on a plateau forlike three months.
I did not lose any weight.
And I finally broke that plateauby increasing my protein.
And the only thing that made meget up in the morning, go to the
(09:25):
gym to walk, to meal prep everySunday, to drink my water, to do
strength training, to doexercise classes, was that I was
in a mode of desperation.
I did not want to die early.
And that is on my mind to thisday.
(09:49):
So you have to have a real, truewhy.
And so I'm gonna walk youthrough that.
If you're not driving, grab apen and paper.
This is a pen and paper moment.
Not to think about this latermoment, unless you are driving.
Come back to this episode part.
And so I invite you to pausethis episode, grab a pen and
(10:10):
paper if you can.
So now we're gonna do ajournaling practice.
If you're not driving, we'regonna set the mood.
Grab a journal, a notebook, apiece of paper, a really good
pen.
Put a soft light on, maybe acandle, get a cozy drink, get an
iced coffee if you can, or justyour water will do.
(10:32):
Um, have this podcast playing inthe background.
Put your phone on, do notdisturb.
You are creating a safe space.
You're telling your body thatyou are safe, you are focused,
you are ready to work, and thisis work.
Okay.
So you're gonna ask yourself,and I'm gonna ask you, what
(10:55):
wellness goal do you wantspecifically for the new year
for 2026?
I'm gonna assume, since youlisten to me, since you're
listening to this podcast, thatit is to lose weight.
So this is the example we willuse.
And I'm going to bounce off myanswers to see how I answer so
you can reflect and maybe createyour answers that pertain to
(11:17):
you.
So for me, it is to lose 100pounds in 2026.
That is my goal.
That will get me to my goalweight, my dream weight that I
have been dreaming about forseveral, several years.
How will you feel when you hitthat goal weight come December
31st, 2026?
How will you feel?
What changes day to day?
(11:39):
For me, the anxiety will willlessen.
I still have an anxiety that I'mgoing to die.
And the reason I had this aboutfour years ago, my doctor sat me
down and said, in five years,I'll be dead.
I will be dead.
Imagine what you will miss outon.
(11:59):
Who will miss you?
So that thought is in my mind.
And I feel that come December of2026, that anxiety will be
lessened.
I will not have the fear thatI'm going to die.
And that's what drives me.
(12:19):
Maybe it is not normal, maybenot healthy, but it's what gets
me up every morning to meal prepto do all the things to achieve
my goal.
And then ask yourself, what areyou tired of carrying?
I was tired of carrying theshame and the regret and the
(12:40):
embarrassment and the pain in mybody, physical pain, emotional
pain.
And then ask yourself, what doyou want to feel more of in your
body and your life?
For me, I want to be proud.
I want to make my son proud.
I was tired of him.
I felt that he was ashamed ofme.
(13:02):
He never showed it.
He says he never was.
But there were several thingsthat we missed out on when I was
overweight when he was younger.
I could recall he was in atravel baseball group.
And at one evening, we were at ahotel out of town for travel
baseball, and the parents werehaving a race with their kids,
(13:23):
and I physically could not doit, and he could not
participate.
And I was so ashamed and soembarrassed for him.
But he never showed it.
He had a smile on his face, andhe says he was still proud of
me.
But those kind of moments stickin my mind of all the things I
missed out on.
So that is something that I didmiss out on, and I no longer
(13:50):
want to miss out on, especiallyif my son has a family and kids
in the future.
I want to participate.
I don't want to be ashamed.
I don't want to be embarrassed.
I don't want to make my familyembarrassed.
And I felt that's what I wasdoing.
And then the next question is: who is the woman who already (14:05):
undefined
lives this way?
The identity shift.
If I weighed 140, 135 pounds,which is my goal weights, I will
have all the energy in theworld.
I will be calm.
I will be confident.
(14:28):
I can do anything I set my mindto.
It'll be a sense of confidence,which I'm already kind of
carrying because of how far I'vecome.
And it's amazing how yourconfidence builds when you
achieve goals.
But when I achieve that goal, Iwill have an unstoppable
(14:50):
confidence.
And I know I will be able to doanything I put my mind to.
And that's how I want to feel.
And then the next question (14:59):
what does she believe about herself?
This is the identity shift.
And I said, I believe I couldachieve anything I put my mind
to.
That's how I want to feel comeDecember of 2026.
What does she do on hard days?
She lives the life of a fitperson, of a healthy person.
(15:23):
She walks every day.
She eats healthy.
She drinks her water.
She takes her supplements.
She carries herself withconfidence.
She speaks her mind.
She glows.
It is glow up energy that I wantto achieve.
And so that is my identityshift.
(15:43):
And that's what you need to askyourself.
You ask yourself these threequestions for identity shift.
Who is the woman who alreadylives this way?
What does she believe aboutherself?
What does she do on hard dayswhen she's living this
lifestyle?
So, next is why does thismatter?
(16:06):
Ask yourself, why does thismatter?
Why does this future personmatter to me?
Why does this goal matter?
For me, I want to live a lifeI'd want to live twice.
I don't want to live withregret.
We get one trip, one go-around,one chance to live a life.
(16:31):
I want to, I'm, I miss out on somuch.
My family missed out on me somuch for years when I was
extremely overweight.
I am tired of living that way.
And it's still in my mind.
It's still, I still havethoughts of how small I was
living, how embarrassed, howashamed, how reserved, how I did
(16:57):
not let my personality shinethrough.
And I was tired of living thatway.
And so this is why it matters.
I don't want to live a life ofregret.
I don't want to be, if I blessthis lucky to make it to 85
(17:17):
years old, I don't want to be inmy bed thinking I missed out on
so much because I did not put inthe effort to lose weight.
I did not participate with myfamily.
I did not have the confidence inmy life to go for goals, to
(17:41):
achieve goals.
And losing weight is the biggestobstacle I will probably
overcome.
And so far I've done well, butthere's still a road ahead.
So this matters to me because Idon't want to live a life of
regret.
Ask yourself, why does thismatter?
(18:01):
What do you want to achieve withthis goal?
What kind of life do you want tolive?
And then ask yourself again, whydoes this matter?
Keep asking yourself thatquestion till you get to the
true, meaningful why, the realreason for the hard work you're
(18:25):
about to take on for 2026.
Then say, if nothing changesthis year, what does that cost
you?
What does that cost you if youdon't change this year?
It could be your peace, it couldbe your confidence, it could be
(18:46):
your mindset, it could be yourpersonality, it could be a real
reason.
If you don't achieve this goal,what's gonna happen?
What are you gonna miss out on?
You need to grab that energy,that confidence to to dedicate
(19:07):
yourself and do everything youcan to overcome every obstacle
you will face when you aretrying to lose weight this come
new year.
And there will be obstacles youneed to take day by day and
realize this is your why, andyou are not giving up.
(19:30):
So finally, to wrap up thissection of the episode of your
why, this is the question, thisis the statement.
I'm committing to blank becauseblank, when it gets hard, I will
(19:51):
remember blank.
So for me, this will be my wifestatement, and it's been my same
why for three and a half years.
It is I am committing to loseweight and get healthy because I
(20:12):
do not want to die early.
When it gets hard, I willremember where I've come, where
I am going, and what I need todo to get the job done.
I will remember my family,myself, my friends, and all that
(20:40):
I still need to accomplish inthis gift we call life.
So that is my why.
Create your why.
Live it, breathe it, rememberit, feed off it.
Create a why.
Okay, so we went through thewhy, which is number one the
(21:02):
most important substance forlosing weight, for your new
year's goal, for the energy youwant to bring on.
Now it's all about the habits.
You're working backwards tocreate the habits that's going
to make you achieve that goal.
Where you're gonna be inDecember 31st, 2026.
(21:26):
Goals do not change your life,systems do, habits do, they
change your life.
A goal is a dream, it's a focus,but the actionable steps is what
changes and makes you achievethat goal.
Your goal is the destination,your habits are the vehicle.
You need to work backwards to itto get those habits in place to
(21:51):
achieve that goal.
This is my goal a hundred poundsby December 31st, 2026.
That is two pounds a week, itcomes out to be.
I have to lose.
On average, two pounds per week.
How am I gonna lose two poundsper week?
That's achievable.
It really is.
But it's all about consistency.
(22:12):
And by the word, that's my wordfor 2026.
Consistency.
So, what habits am I gonna takeevery day, every hour, to
achieve that goal?
I have a list of them.
You have to be creative.
What is gonna motivate you?
What are you going to enjoy?
So, some of the habits for me ismy macros.
(22:35):
I'm going to track my food atleast the first 60 days of 2026.
Every day, every meal, I'm goingto track.
I'm going to make it myfull-time job.
I'm going to track my protein,my healthy fats, my carbs, even
my fiber, I'm going to track.
(22:55):
Because I feel protein and fiberare number one.
You get enough fiber, that meansyou're eating enough fruits and
vegetables.
So tracking my macros issomething I'm going to do.
Drinking my water 120 ounces aday.
And how am I going to do that?
I bought a Q water bottle.
Buy yourself a Q water bottle.
(23:16):
Real cute.
Something you really enjoylooking at and carrying around
that represents yourpersonality.
I this year bought a red,sparkly, Stanley 40-ounce water
bottle.
It's got little crystal littlelike glitter in it.
It brings out good energy.
It stands out.
It's how I want to feel.
(23:38):
So buy a personality waterbottle so you could drink your
water.
Movement.
How are you going to move everyday?
What are you going to do to moveyour body that will create
actionable steps that you'reactually going to stick to?
Okay.
Walking is by far one of thebest movement activities you can
(24:01):
do.
I really feel passionate aboutthat.
That's how I started.
I had no gym membership.
I was so overweight.
I could not even walk in a gym.
I was so embarrassed.
And so I just started walkingaround my block early morning so
no one would see me.
And I kept doing it.
And I kept going.
(24:22):
I kept walking.
So maybe that is walking earlyin the morning or late in the
evening.
Maybe that is buying a walkingpad.
You don't have to buy a fancytreadmill.
Buy a walking pad under$200 fromAmazon.
They're still quality walkingpads.
You need one?
Look on my website.
(24:43):
I have one listed, the one thatI just bought about a month ago
that I absolutely love.
But it doesn't matter.
Walk.
Get movement in.
You can think about getting aweighted vest, but I wouldn't
start if you just startedwalking.
I would build up to that.
So you want to get strengthtraining.
You want to do body weightexercises from home if you're
(25:03):
not at a gym, resistance bands,dumbbells, body weight
exercises.
There are so many tools you cando.
You could buy a book, you couldlook at YouTube videos.
Those aren't expensive things toinvest in.
YouTube's free, a book under 30bucks.
Invest in the tools to teachyourself how you're going to
(25:24):
move your body, what you'regoing to do.
And then set a time, calendarit.
Block it on your calendar.
This is a non-negotiable timeslot for me to move my body.
You're going to meal prep.
Meal prep is by far such a Godsent.
(25:46):
You don't have to thinkthroughout the week.
You're not tempted.
The meals there, the food'sprepared.
Even if you're lazy, you don'twant to cook.
You don't have to.
You cooked Saturday or Sunday,whatever day your meal prep is.
Do a meal prep day.
You have to create the rightmindset, the right environment
(26:08):
to stick to these habits.
And that's part of a habittracker.
Maybe doing a five-minutevisualization practice
meditation, which I'll cover.
Journaling, writing down yourthoughts, an emotional eating
journal, even if you're anemotional eater.
Get affirmations in place.
I have a list in the guide.
(26:29):
Affirmations, just repeat themin your mind.
Voice note them on your phoneand listen to yourself while
you're driving.
Go in front of a mirror and justsay that affirmation and believe
it and feel it and know it inyour gut that this is you.
This is what you're doing.
You have to have anaccountability community or
(26:51):
partner.
I have a close friend at work.
We we are both on a weight lossmission and we we bounce ideas
off.
My son is an accountabilitypartner.
He is my biggest supporter.
He is so happy for me.
And he says it every day.
You're doing it, mom.
You're doing it.
You're doing you're havingyou're doing a great job, Mom.
I'm so proud of you.
(27:12):
Look how far you've come.
He is my biggest supporter.
My parents are always saying tome, You look fantastic.
You've got to feel great.
You're still doing it, Jackie.
You're not giving up.
So have a support system, theright environment.
I come here online.
I put videos out there.
(27:32):
I put photos.
It is my accountability.
I am being accountable to allthe people who listen to me.
You that listen to me, myfollowers.
It's not really followers, it'smy supporters.
It's my support system.
You are my support system.
Get out there.
Find your community.
Find your support system.
Get a coach.
(27:53):
Get a life coach who supportsyou.
Join a life coaching community.
Eventually, I'll be startingthat when I am more confident
and I have the tools and theknowledge to provide good
coaching to my clients.
Right now I'm not there, but I'mgetting there.
So even in the future, you couldthink about that.
(28:14):
You have to have a checkoffsystem for your habits.
You have to have a monitoringsystem, a checkoff system.
I have a goal board.
I have a bulletin board.
I bought these little pieces ofpaper, little tiny three by
three inch little cute pieces ofpaper, a stack of them of a
thousand.
I write down in a Sharpie eachday of the week everything I did
(28:38):
for that day, whether it bewalking 45 minutes, I did
strength training for 30minutes.
I meal prepped today.
I ate healthy.
I drank 120 ounces of water.
I did my visualizationmeditation.
Whatever I did that day, I puton the glowboard for that day.
And the end of the week, I seeeverything I did.
(29:00):
I physically see it on my goalboard.
I call it a glowboard, goalboard, whatever you want to call
it.
It's a board.
It's in my office.
I see it every day.
I want to pin that note, thatsharpie note on that board that
I did that action.
I did it for myself and myfuture.
(29:22):
So a goal board is a trend, aterrific idea.
You can have a planner with ahabit system built in.
Golden coil, that's the plannerI use.
They it's a it's a customplanner, and they have a
fantastic habit tracker that youcan build in in your planner.
There's tons of planners outthere, wellness planners you can
look into.
(29:42):
I like golden coil.
But you can have a poster boardwith the habits.
So you can have a board setup.
You could use an app.
There's so many apps out there.
And I I gave a list in my guideof different apps.
A digital app you can use.
You can find ones that reallymotivate you with a little a
(30:04):
little zing to them, like alittle, a little, a little ring
when you hit that button thatyou achieve that goal.
It gives a little a littleglow-up energy.
It's a little dopamine hit.
So think about digital apps.
They really help.
And it feels good to knock offeach habit that, yeah, I did
that.
I did that for myself.
(30:24):
I did the effort for myself.
So you need to track yourhabits.
You have to have some sort ofhabit tracker.
And I gave you a list of them.
Do what fits you.
What is going to make you wantto track off that habit, to be
proud of yourself and take thestep and create that habit
tracker?
Other ways you can track yourhabits, you can have a habit
(30:46):
jar.
I have a big glass jar withlittle beads.
Every time I do something goodfor myself to achieve my goal, I
put a bead, a really pretty tinycrystal bead in that jar and you
see it build up and fill up withbeads.
Or you could have you could havea little piece of paper with the
habit you did, fold it up andput it in that jar.
(31:07):
It could be your habit jar.
You could do a streak chain, abig paper calendar.
And every day you do yourhabits, you put a big red X for
each day.
You physically see thatcalendar.
You see yourself doing day byday everything you're doing for
yourself.
It is amazing what you could dofor yourself and what you could
achieve.
(31:28):
You could have that streakchain, that paper calendar.
You could have a done listnotebook.
Write down what you did for theday.
You could be a journaling typehabit tracker notebook.
That's another way you couldtrack.
You could have a spreadsheettracker, an Excel or pages
spread treat tracker, a simplecheck boxes every day.
You could do a 30-day hard or a75-day hard or a 75-day soft.
(31:52):
I'm going to focus on doing a30-day soft.
I just don't like the hardterminology, but you could call
it whatever you wish of everyday.
You're going to dedicate ontracking and achieving every
habit you set forth to make thatgoal come to life.
Accountability texts, a dailycheck-in with an emoji with a
(32:14):
friend.
You could have a daily check-inwith a friend or family.
I do that with a friend of mine,and I do that with my son and my
sisters.
I say, look what I did today.
And you know what?
They send me an emoji.
You did it, girl.
You're doing it.
So have that support system.
Those are other ways to track adaily chat, a daily text with
somebody.
(32:34):
You could you could have a dailytext chat and list all the
habits you did for that day, andyou could get support and it
could be a habit tracker.
So a daily text.
But back to the environmentyou're creating.
There's a couple other things Iwanted to mention that I forgot.
I got so excited about thispodcast that I forgot to
(32:57):
mention.
Some other things for yourenvironment is build a playlist.
Build a music playlist.
Have go-to podcasts to listen towhile you're working out, while
you're walking.
Have a course, maybe a courseyou're taking to enhance your
career and make more money.
Listen to that while you'rewhile you're walking or working
(33:17):
out.
Follow social media accountsthat make you want to live a
better life, that make you wantto lose weight.
Surround yourself with positivesocial media.
It is life-changing.
Find those people, search forthem.
Look at their profile.
(33:39):
Look what they're doing.
Is this gonna motivate me to dowhat I need to do?
Find that podcaster, hopefullyI'm one of them, who's gonna
motivate you to live a betterlife.
Surround yourself.
Other things you can do is foryour environment is make the
friction of achieving your habitdifficult.
(34:03):
Like put your walking shoes bythe door when you're getting
ready to walk in the morning.
Have them set out the nightbefore.
Lay out your workout clothes thenight before.
Have them ready.
Have all your foods prepped.
Like I mentioned, meal prep.
Create your environment, makeyour environment easy for you.
Have your water bottle filled upat night so you could drink it
(34:24):
at night and be ready in themorning.
Have your scale and yourmeasurements ready every week or
every day whenever you scale anddo measurements.
I have my scale right outside mybedroom door in the hallway, and
it's there every time I walk by.
I got it.
I gotta weigh myself.
I gotta know if I'm on track.
(34:45):
I gotta know where I'm at.
That is your reminder.
Have reminders around the house.
Post it's on your fridge.
This is your home.
Curate it.
Do what you need to do to keepyour eye on the prize.
What the prize is, your goal byDecember 2026.
(35:07):
Do everything.
Create your environment to keepyour eye on the prize.
So that's why I want to mentionabout the environment and about
different ways to track.
Finally, use AI for youradvantage.
Use ChatGPT.
Here are some prompts you canuse to help you on your habit
tracking.
You could tell ChatGPT, createfive habit options to support
(35:31):
weight loss for a 48-year-oldwoman who needs to lose 100
pounds in 12 months.
So they will feed you some habitideas.
You could tell ChatGPT to becreative and think outside the
box, and they will be creative.
Maybe it'll get your juicesflowing, get ideas.
This is a brainstorming session.
(35:52):
Have ChatGPT create meals foryou, a seven-day meal prep plan
that is focused on protein andfiber.
You could even have Chat GPTcreate your macros for you.
So this is all the habits you'recreating in your life.
Have AI help you.
Be your support system.
(36:14):
Use AI for your advantage.
So now we went over the why,which is the base.
We went over how to track yourhabits, how to create them, how
to curate your environments,establish that base so you can
achieve that goal for 2026.
Now this is just a visualizationmethod that I use three, four
(36:39):
times a week.
It's my five-minute wake-upvisualization.
Kind of a woo-woo thing, notreally.
It works, it helps me keep inthe right mindset.
It's a long road.
I've been on a long road.
Three and a half years.
That's a long road.
I had a lot to lose.
(37:00):
And I still have a way to go.
You have to be in the rightmindset.
So, why this works, afive-minute wake-up
visualization, it keeps youcalm, less reactive, less
mentally cluttered.
It's a visualization tool.
It sets the identity before theday starts, and before the day
(37:22):
steals your attention.
Different things steal yourattention.
So it really creates yourmindset for the day.
It sets the tone.
So this is the process.
You're in bed, you're waking up,you're groggy, you're just
waking up, but you're not out ofbed yet.
You still have the covers on.
Put your hand on your chest.
(37:43):
Take three deep breaths.
Three deep breaths with yourhand on your chest.
Picture her energy.
My future me.
Your future you.
Where you will be at the end of2026.
How you will feel, what you'veexperienced, what you look like,
(38:07):
your future self.
Maybe maybe it's you running onthe beach with your grandkids or
your kids who are adults.
Maybe it's wearing thisbeautiful dress you have set
forth that you you bought thisdress a smaller size to motivate
you.
Maybe you're wearing a beautifuldress that you have in your
(38:29):
mind.
Visualize this.
A simple win, a walk, a walk onthe beach in a cute bathing
suit.
Maybe it's doing a 5K.
Maybe it's playing with yourgrandkids, like I mentioned.
Visualize visualize your futureself at the end of 2026.
(38:50):
Feel the emotion, the pride, thecalmness, the confidence.
And here are three affirmationsto say yourself while you're
visualizing.
I keep promises to myself.
I do hard things in small steps.
(39:10):
I'm building a body and life Irespect.
So you're saying thoseaffirmations, you're picturing
your future self.
You have your hand on yourchest, and you've done your deep
breaths.
Finally, you end.
What's my next right actiontoday?
(39:31):
What am I going to do today tohit that goal at the end of
2026?
What do I need to do today?
You get up and you do those hardthings.
So that is my five-minutevisualization.
You could try in bed before youactually start the day.
(39:55):
Finally, this is the idea.
You're doing your goals, youhave your why, you have your
habits, you're doing your habitsevery day, every week.
You have to have celebrationsand milestones.
Boom.
I lost two pounds this week.
I hit my goal.
This is a celebration.
This is a party.
(40:16):
Tell your friends, tell yourfamily.
Brag on social media.
Create a ritual.
You look at that goal board andyou look at that habit tracker
or that habit jar and you see itfilling up or you see all the
habits you did this week.
Look what you accomplished.
Look what you did.
You're doing it, girl.
(40:36):
You're doing it.
So you have to have a milestone,a celebration.
I am not a believer in cheatmeals.
That is going backwards.
You're going backwards.
Why would you do that?
Why would you have a cheat mealand go backwards?
How is that a benefit?
That is not a positive dopaminehit.
That is creating in your mindthat you can have cheat meals.
(40:57):
You know what?
If you have to lose 100 pounds,you can't have cheat meals.
It is not an option.
So have a positive milestone.
Live that type of life, thatvisualized life you're going to
live when you have lost thatweight.
Maybe you book a sauna session.
Maybe you go one of those placesthat have saunas.
(41:18):
You you book a sauna session ora red light session.
Even like a facial, if you canafford it.
Book a facial.
Live that girl life.
Get a new book.
Get a new health book.
You're living a new life.
You have a new future.
Get a health book.
Get a new athleisure workoutwear.
(41:40):
Get new tennis shoes.
Get cute new socks.
Get a new lip gloss.
Get your manicure done or yourpedicure.
Get a coffee for yourself.
Journal.
Get a fresh journal.
Get a massage.
Go on a solo date.
Don't eat a cheat meal.
That is going backwards.
(42:02):
Am not I do not believe in that.
But have your celebrations, yourmilestones.
Make it consistent, notperfection.
Boom! I lost 10 pounds thismonth.
It's time to do something formyself.
I need to celebrate.
This is a huge accomplishment.
(42:23):
I'm doing it.
I'm living the life.
I'm keeping my promise inmyself.
Create that milestone, thatcelebration in your brain.
Create that dopamine hits tokeep moving forward.
So yeah, celebration andmilestones, they're a good
thing.
So that's it.
(42:43):
That's gonna be a wrap fortoday's podcast episode.
I hope it enlightened you.
I hope, I really hope thismotivated you to really set
those goals and accomplish them.
You can do it.
You can do it.
I'm a believer in you.
I believe in myself and Ibelieve in you.
(43:04):
So have your true why.
Figure out that why.
Take an hour or two of your timeand journal and figure out your
real why.
A meaningful, sustainable,purposeful why.
Have that habit set, thosehabits, that habit map, that
habit tracker, however, you'regonna track those habits.
(43:26):
It's create a create a habittracker that's going to give you
that dopamine hits, thatfeel-good energy to keep moving
forward.
Do the five-minutevisualization.
Do that meditation that I toldyou about.
Try it.
You may like it.
You may want to do it every day.
It you could do it less thanfive minutes.
(43:46):
It could be three minutes, butit sets your tone for the day.
And then finally, celebrate yourmilestones.
You're doing it, girl.
You're going to do it.
Celebrate those milestones.
Boom.
I lost two pounds this week.
I lost 10 pounds this month.
Look, I'm wearing a smallerclothing size.
(44:07):
Celebrate.
Don't put it on the back burner.
You are important.
So again, look at this uh theguide in the show notes.
This will have everything that Imentioned on the podcast.
It'll be your go-to to reflecton, to make your own notes, to
prepare for 2026.
If this podcast motivated you,if it inspired you, if you gain
(44:31):
knowledge from it, any review ishelpful.
I truly appreciate it.
If you have questions, if youhave comments, DM me, send me an
email, send me a text.
Don't be shy.
I love getting positive andnegative responses.
It motivates me.
It's a learning tool.
I heck, I need to learn too,too.
(44:52):
So leave those reviews and sendme those DMs.
Um, but that's it.
I hope you guys have a great2026.
I'll be on your next week.
I am your biggest supporter.
I support myself and I supportother women.
I believe in that.
I am a big, big believer inthat.
So you're just tackle 2026, setthose goals, look forward to the
(45:16):
year ahead and all that you'regoing to accomplish.
You have a bright future ahead.
And so do I.
I hope you guys have a greatweek ahead.
I hope you accomplish everythingyou set forth.
I appreciate you.
I think about you every day.
And I hope you enjoyed thispodcast.
(45:36):
Love Jax.
So, welcome to the Midlife Glowgetter Podcast.
I'm Jax, and today is going tobe a great, great episode,
episode 28.
This is the wellness goals thatactually stick for New Year's.
And really, the most populargoal of all time is to lose
(02:22):
weight for the new year.
That is my goal.
It's been my goal for over threeyears, and I've been successful
so far.
So I really feel like I'm anexpert on this.
You know, New Year's brings agood, useful, fresh energy, but
your goals have to havestructure.
They have to have meaning.
(02:44):
They have to have purpose.
And that's what I'm going tofeed you today in this episode.
Weight loss is such a commonresolution.
It's, I think it's probablynumber one.
Like I said, but for me, it's along-term goal, which makes me a
perfect voice on this.
I promise you, by the end ofthis episode, you will have a
(03:05):
meaningful why of why you wantto lose weight, why that is your
wellness goal for 2026, a habitmap, a tracking system, a simple
daily mindset practice.
So this will give you structureto achieve your goal, your goal
to lose weight for the new yearfor 2026.
(03:27):
So I did link a companion guidein the show notes.
I suggest you grab it, downloadit, print it, whatever you need
to do.
It has journaling prompts, habitlists, trackers, affirmations,
the five-minute visualizationpractice that I'll be sharing
(03:47):
with you.
One of the things I'll besharing on this episode.
So find that guide, download it,review it, make notes, grab a
cup of coffee, a cup of tea,your water bottle.
Get in the mood if you'redriving or if you're sitting on
your couch or doing housework,whatever you may do or sitting
(04:10):
at work.
Whatever you may be doing, getready.
This is going to be a greatepisode.
I'm super excited.
This is something I'm passionateabout, that I truly know that I
live every day, that I havelived for the last three and a
half years.
So we'll get started.
So now we will talk about one ofthe biggest, most important
(04:33):
concepts when you want to loseweight, when this is your
wellness goal, your why.
Your specific personal why.
Why you want to lose weight.
This is personal.
This is your purpose, yourmeaning.
People usually just have generalreasons.
(04:55):
Oh, I want to lose weight.
I want to be cute in a bikini.
I want to be healthy.
But there are real reasons why.
Real personal, emotional reasonswhy you want to lose weight.
With me, I lived a life of shamewhen I was overweight.
I was embarrassed.
I was living small.
(05:18):
I did not have my realpersonality.
I was I was living with regret.
And I will tell you one thing.
When I was younger, I I wascute.
I was small, I was fit, I tookreally took care of myself.
(05:38):
I could date pretty much any guyI wanted to.
And when I gained the weight, ittruly humbled me.
It really did.
And I learned a lot aboutmyself, but I was living small
and I was in shame.
And when I decided to loseweight, I wanted to stop living
(05:59):
with regret.
I wanted, of course, I wanted tobe healthy.
I wanted to move, but I wantedto live a long life for myself,
for my son, for his futurefamily, for my parents, for my
sisters, for my niece.
I did not want to live a life ofregret.
(06:21):
I did not want to die.
Okay.
That is my why.
I do not want to die early.
So everyone has their realreason why.
Having vague goals, you know,you know, such as vague reasons
(06:43):
like being in a cute bikini.
I guess that works for somepeople that did not work for me.
Again, your why is not a goal.
It's what carries you when youare not motivated, when things
are crazy in your life, when youhave stress, you have hormones,
you have family chaos orexhaustion.
(07:05):
This will carry you through thehard days.
This will remind you why you aretaking all the effort, why you
are doing all the hard, hardwork, why you're waking up early
in the morning, why you're mealprepping, why you're walking,
why you are tracking and keepingtabs on what you do, why you are
(07:30):
catching yourself with emotionaleating, why you're journaling.
There are so many habits you cando, and the reasons why you're
doing them is because of yourreal why.
So your brain is designed toconserve energy and avoid
discomfort.
That is how your brain isdesigned.
(07:53):
When something gets hard, whensomething gets difficult, your
brain defaults to abort.
I need to abort this mission.
I need to give up.
I need to find comfort.
A meaningful why creates thatemotional relevance in your
(08:14):
life, which helps you followthrough with your goal.
It increases the odds that youwill follow through, that you
will not give up on a hard day.
I have had so many hard days,and you know what?
I pick myself up and I moveforward.
I take each day by day, and Iremember where I was and where I
(08:39):
am going and where I don't wantto be.
I do not want to die early at 50years old, and that's the route
I was on.
I have so much to live for, Ihave so much to offer, I have
such great family and friendsthat I needed to find my real
(09:03):
why, and I did, and that's whatpicks me through hard days.
You know, I was on a plateau forlike three months.
I did not lose any weight.
And I finally broke that plateauby increasing my protein.
And the only thing that made meget up in the morning, go to the
(09:25):
gym to walk, to meal prep everySunday, to drink my water, to do
strength training, to doexercise classes, was that I was
in a mode of desperation.
I did not want to die early.
And that is on my mind to thisday.
(09:49):
So you have to have a real, truewhy.
And so I'm gonna walk youthrough that.
If you're not driving, grab apen and paper.
This is a pen and paper moment.
Not to think about this latermoment, unless you are driving.
Come back to this episode part.
And so I invite you to pausethis episode, grab a pen and
(10:10):
paper if you can.
So now we're gonna do ajournaling practice.
If you're not driving, we'regonna set the mood.
Grab a journal, a notebook, apiece of paper, a really good
pen.
Put a soft light on, maybe acandle, get a cozy drink, get an
iced coffee if you can, or justyour water will do.
(10:32):
Um, have this podcast playing inthe background.
Put your phone on, do notdisturb.
You are creating a safe space.
You're telling your body thatyou are safe, you are focused,
you are ready to work, and thisis work.
Okay.
So you're gonna ask yourself,and I'm gonna ask you, what
(10:55):
wellness goal do you wantspecifically for the new year
for 2026?
I'm gonna assume, since youlisten to me, since you're
listening to this podcast, thatit is to lose weight.
So this is the example we willuse.
And I'm going to bounce off myanswers to see how I answer so
you can reflect and maybe createyour answers that pertain to
(11:17):
you.
So for me, it is to lose 100pounds in 2026.
That is my goal.
That will get me to my goalweight, my dream weight that I
have been dreaming about forseveral, several years.
How will you feel when you hitthat goal weight come December
31st, 2026?
How will you feel?
What changes day to day?
(11:39):
For me, the anxiety will willlessen.
I still have an anxiety that I'mgoing to die.
And the reason I had this aboutfour years ago, my doctor sat me
down and said, in five years,I'll be dead.
I will be dead.
Imagine what you will miss outon.
(11:59):
Who will miss you?
So that thought is in my mind.
And I feel that come December of2026, that anxiety will be
lessened.
I will not have the fear thatI'm going to die.
And that's what drives me.
(12:19):
Maybe it is not normal, maybenot healthy, but it's what gets
me up every morning to meal prepto do all the things to achieve
my goal.
And then ask yourself, what areyou tired of carrying?
I was tired of carrying theshame and the regret and the
(12:40):
embarrassment and the pain in mybody, physical pain, emotional
pain.
And then ask yourself, what doyou want to feel more of in your
body and your life?
For me, I want to be proud.
I want to make my son proud.
I was tired of him.
I felt that he was ashamed ofme.
(13:02):
He never showed it.
He says he never was.
But there were several thingsthat we missed out on when I was
overweight when he was younger.
I could recall he was in atravel baseball group.
And at one evening, we were at ahotel out of town for travel
baseball, and the parents werehaving a race with their kids,
(13:23):
and I physically could not doit, and he could not
participate.
And I was so ashamed and soembarrassed for him.
But he never showed it.
He had a smile on his face, andhe says he was still proud of
me.
But those kind of moments stickin my mind of all the things I
missed out on.
So that is something that I didmiss out on, and I no longer
(13:50):
want to miss out on, especiallyif my son has a family and kids
in the future.
I want to participate.
I don't want to be ashamed.
I don't want to be embarrassed.
I don't want to make my familyembarrassed.
And I felt that's what I wasdoing.
And then the next question is: who is the woman who already (14:05):
undefined
lives this way?
The identity shift.
If I weighed 140, 135 pounds,which is my goal weights, I will
have all the energy in theworld.
I will be calm.
I will be confident.
(14:28):
I can do anything I set my mindto.
It'll be a sense of confidence,which I'm already kind of
carrying because of how far I'vecome.
And it's amazing how yourconfidence builds when you
achieve goals.
But when I achieve that goal, Iwill have an unstoppable
(14:50):
confidence.
And I know I will be able to doanything I put my mind to.
And that's how I want to feel.
And then the next question (14:59):
what does she believe about herself?
This is the identity shift.
And I said, I believe I couldachieve anything I put my mind
to.
That's how I want to feel comeDecember of 2026.
What does she do on hard days?
She lives the life of a fitperson, of a healthy person.
(15:23):
She walks every day.
She eats healthy.
She drinks her water.
She takes her supplements.
She carries herself withconfidence.
She speaks her mind.
She glows.
It is glow up energy that I wantto achieve.
And so that is my identityshift.
(15:43):
And that's what you need to askyourself.
You ask yourself these threequestions for identity shift.
Who is the woman who alreadylives this way?
What does she believe aboutherself?
What does she do on hard dayswhen she's living this
lifestyle?
So, next is why does thismatter?
(16:06):
Ask yourself, why does thismatter?
Why does this future personmatter to me?
Why does this goal matter?
For me, I want to live a lifeI'd want to live twice.
I don't want to live withregret.
We get one trip, one go-around,one chance to live a life.
(16:31):
I want to, I'm, I miss out on somuch.
My family missed out on me somuch for years when I was
extremely overweight.
I am tired of living that way.
And it's still in my mind.
It's still, I still havethoughts of how small I was
living, how embarrassed, howashamed, how reserved, how I did
(16:57):
not let my personality shinethrough.
And I was tired of living thatway.
And so this is why it matters.
I don't want to live a life ofregret.
I don't want to be, if I blessthis lucky to make it to 85
(17:17):
years old, I don't want to be inmy bed thinking I missed out on
so much because I did not put inthe effort to lose weight.
I did not participate with myfamily.
I did not have the confidence inmy life to go for goals, to
(17:41):
achieve goals.
And losing weight is the biggestobstacle I will probably
overcome.
And so far I've done well, butthere's still a road ahead.
So this matters to me because Idon't want to live a life of
regret.
Ask yourself, why does thismatter?
(18:01):
What do you want to achieve withthis goal?
What kind of life do you want tolive?
And then ask yourself again, whydoes this matter?
Keep asking yourself thatquestion till you get to the
true, meaningful why, the realreason for the hard work you're
(18:25):
about to take on for 2026.
Then say, if nothing changesthis year, what does that cost
you?
What does that cost you if youdon't change this year?
It could be your peace, it couldbe your confidence, it could be
(18:46):
your mindset, it could be yourpersonality, it could be a real
reason.
If you don't achieve this goal,what's gonna happen?
What are you gonna miss out on?
You need to grab that energy,that confidence to to dedicate
(19:07):
yourself and do everything youcan to overcome every obstacle
you will face when you aretrying to lose weight this come
new year.
And there will be obstacles youneed to take day by day and
realize this is your why, andyou are not giving up.
(19:30):
So finally, to wrap up thissection of the episode of your
why, this is the question, thisis the statement.
I'm committing to blank becauseblank, when it gets hard, I will
(19:51):
remember blank.
So for me, this will be my wifestatement, and it's been my same
why for three and a half years.
It is I am committing to loseweight and get healthy because I
(20:12):
do not want to die early.
When it gets hard, I willremember where I've come, where
I am going, and what I need todo to get the job done.
I will remember my family,myself, my friends, and all that
(20:40):
I still need to accomplish inthis gift we call life.
So that is my why.
Create your why.
Live it, breathe it, rememberit, feed off it.
Create a why.
Okay, so we went through thewhy, which is number one the
(21:02):
most important substance forlosing weight, for your new
year's goal, for the energy youwant to bring on.
Now it's all about the habits.
You're working backwards tocreate the habits that's going
to make you achieve that goal.
Where you're gonna be inDecember 31st, 2026.
(21:26):
Goals do not change your life,systems do, habits do, they
change your life.
A goal is a dream, it's a focus,but the actionable steps is what
changes and makes you achievethat goal.
Your goal is the destination,your habits are the vehicle.
You need to work backwards to itto get those habits in place to
(21:51):
achieve that goal.
This is my goal a hundred poundsby December 31st, 2026.
That is two pounds a week, itcomes out to be.
I have to lose.
On average, two pounds per week.
How am I gonna lose two poundsper week?
That's achievable.
It really is.
But it's all about consistency.
(22:12):
And by the word, that's my wordfor 2026.
Consistency.
So, what habits am I gonna takeevery day, every hour, to
achieve that goal?
I have a list of them.
You have to be creative.
What is gonna motivate you?
What are you going to enjoy?
So, some of the habits for me ismy macros.
(22:35):
I'm going to track my food atleast the first 60 days of 2026.
Every day, every meal, I'm goingto track.
I'm going to make it myfull-time job.
I'm going to track my protein,my healthy fats, my carbs, even
my fiber, I'm going to track.
(22:55):
Because I feel protein and fiberare number one.
You get enough fiber, that meansyou're eating enough fruits and
vegetables.
So tracking my macros issomething I'm going to do.
Drinking my water 120 ounces aday.
And how am I going to do that?
I bought a Q water bottle.
Buy yourself a Q water bottle.
(23:16):
Real cute.
Something you really enjoylooking at and carrying around
that represents yourpersonality.
I this year bought a red,sparkly, Stanley 40-ounce water
bottle.
It's got little crystal littlelike glitter in it.
It brings out good energy.
It stands out.
It's how I want to feel.
(23:38):
So buy a personality waterbottle so you could drink your
water.
Movement.
How are you going to move everyday?
What are you going to do to moveyour body that will create
actionable steps that you'reactually going to stick to?
Okay.
Walking is by far one of thebest movement activities you can
(24:01):
do.
I really feel passionate aboutthat.
That's how I started.
I had no gym membership.
I was so overweight.
I could not even walk in a gym.
I was so embarrassed.
And so I just started walkingaround my block early morning so
no one would see me.
And I kept doing it.
And I kept going.
(24:22):
I kept walking.
So maybe that is walking earlyin the morning or late in the
evening.
Maybe that is buying a walkingpad.
You don't have to buy a fancytreadmill.
Buy a walking pad under$200 fromAmazon.
They're still quality walkingpads.
You need one?
Look on my website.
(24:43):
I have one listed, the one thatI just bought about a month ago
that I absolutely love.
But it doesn't matter.
Walk.
Get movement in.
You can think about getting aweighted vest, but I wouldn't
start if you just startedwalking.
I would build up to that.
So you want to get strengthtraining.
You want to do body weightexercises from home if you're
(25:03):
not at a gym, resistance bands,dumbbells, body weight
exercises.
There are so many tools you cando.
You could buy a book, you couldlook at YouTube videos.
Those aren't expensive things toinvest in.
YouTube's free, a book under 30bucks.
Invest in the tools to teachyourself how you're going to
(25:24):
move your body, what you'regoing to do.
And then set a time, calendarit.
Block it on your calendar.
This is a non-negotiable timeslot for me to move my body.
You're going to meal prep.
Meal prep is by far such a Godsent.
(25:46):
You don't have to thinkthroughout the week.
You're not tempted.
The meals there, the food'sprepared.
Even if you're lazy, you don'twant to cook.
You don't have to.
You cooked Saturday or Sunday,whatever day your meal prep is.
Do a meal prep day.
You have to create the rightmindset, the right environment
(26:08):
to stick to these habits.
And that's part of a habittracker.
Maybe doing a five-minutevisualization practice
meditation, which I'll cover.
Journaling, writing down yourthoughts, an emotional eating
journal, even if you're anemotional eater.
Get affirmations in place.
I have a list in the guide.
(26:29):
Affirmations, just repeat themin your mind.
Voice note them on your phoneand listen to yourself while
you're driving.
Go in front of a mirror and justsay that affirmation and believe
it and feel it and know it inyour gut that this is you.
This is what you're doing.
You have to have anaccountability community or
(26:51):
partner.
I have a close friend at work.
We we are both on a weight lossmission and we we bounce ideas
off.
My son is an accountabilitypartner.
He is my biggest supporter.
He is so happy for me.
And he says it every day.
You're doing it, mom.
You're doing it.
You're doing you're havingyou're doing a great job, Mom.
I'm so proud of you.
(27:12):
Look how far you've come.
He is my biggest supporter.
My parents are always saying tome, You look fantastic.
You've got to feel great.
You're still doing it, Jackie.
You're not giving up.
So have a support system, theright environment.
I come here online.
I put videos out there.
(27:32):
I put photos.
It is my accountability.
I am being accountable to allthe people who listen to me.
You that listen to me, myfollowers.
It's not really followers, it'smy supporters.
It's my support system.
You are my support system.
Get out there.
Find your community.
Find your support system.
Get a coach.
(27:53):
Get a life coach who supportsyou.
Join a life coaching community.
Eventually, I'll be startingthat when I am more confident
and I have the tools and theknowledge to provide good
coaching to my clients.
Right now I'm not there, but I'mgetting there.
So even in the future, you couldthink about that.
(28:14):
You have to have a checkoffsystem for your habits.
You have to have a monitoringsystem, a checkoff system.
I have a goal board.
I have a bulletin board.
I bought these little pieces ofpaper, little tiny three by
three inch little cute pieces ofpaper, a stack of them of a
thousand.
I write down in a Sharpie eachday of the week everything I did
(28:38):
for that day, whether it bewalking 45 minutes, I did
strength training for 30minutes.
I meal prepped today.
I ate healthy.
I drank 120 ounces of water.
I did my visualizationmeditation.
Whatever I did that day, I puton the glowboard for that day.
And the end of the week, I seeeverything I did.
(29:00):
I physically see it on my goalboard.
I call it a glowboard, goalboard, whatever you want to call
it.
It's a board.
It's in my office.
I see it every day.
I want to pin that note, thatsharpie note on that board that
I did that action.
I did it for myself and myfuture.
(29:22):
So a goal board is a trend, aterrific idea.
You can have a planner with ahabit system built in.
Golden coil, that's the plannerI use.
They it's a it's a customplanner, and they have a
fantastic habit tracker that youcan build in in your planner.
There's tons of planners outthere, wellness planners you can
look into.
(29:42):
I like golden coil.
But you can have a poster boardwith the habits.
So you can have a board setup.
You could use an app.
There's so many apps out there.
And I I gave a list in my guideof different apps.
A digital app you can use.
You can find ones that reallymotivate you with a little a
(30:04):
little zing to them, like alittle, a little, a little ring
when you hit that button thatyou achieve that goal.
It gives a little a littleglow-up energy.
It's a little dopamine hit.
So think about digital apps.
They really help.
And it feels good to knock offeach habit that, yeah, I did
that.
I did that for myself.
(30:24):
I did the effort for myself.
So you need to track yourhabits.
You have to have some sort ofhabit tracker.
And I gave you a list of them.
Do what fits you.
What is going to make you wantto track off that habit, to be
proud of yourself and take thestep and create that habit
tracker?
Other ways you can track yourhabits, you can have a habit
(30:46):
jar.
I have a big glass jar withlittle beads.
Every time I do something goodfor myself to achieve my goal, I
put a bead, a really pretty tinycrystal bead in that jar and you
see it build up and fill up withbeads.
Or you could have you could havea little piece of paper with the
habit you did, fold it up andput it in that jar.
(31:07):
It could be your habit jar.
You could do a streak chain, abig paper calendar.
And every day you do yourhabits, you put a big red X for
each day.
You physically see thatcalendar.
You see yourself doing day byday everything you're doing for
yourself.
It is amazing what you could dofor yourself and what you could
achieve.
(31:28):
You could have that streakchain, that paper calendar.
You could have a done listnotebook.
Write down what you did for theday.
You could be a journaling typehabit tracker notebook.
That's another way you couldtrack.
You could have a spreadsheettracker, an Excel or pages
spread treat tracker, a simplecheck boxes every day.
You could do a 30-day hard or a75-day hard or a 75-day soft.
(31:52):
I'm going to focus on doing a30-day soft.
I just don't like the hardterminology, but you could call
it whatever you wish of everyday.
You're going to dedicate ontracking and achieving every
habit you set forth to make thatgoal come to life.
Accountability texts, a dailycheck-in with an emoji with a
(32:14):
friend.
You could have a daily check-inwith a friend or family.
I do that with a friend of mine,and I do that with my son and my
sisters.
I say, look what I did today.
And you know what?
They send me an emoji.
You did it, girl.
You're doing it.
So have that support system.
Those are other ways to track adaily chat, a daily text with
somebody.
(32:34):
You could you could have a dailytext chat and list all the
habits you did for that day, andyou could get support and it
could be a habit tracker.
So a daily text.
But back to the environmentyou're creating.
There's a couple other things Iwanted to mention that I forgot.
I got so excited about thispodcast that I forgot to
(32:57):
mention.
Some other things for yourenvironment is build a playlist.
Build a music playlist.
Have go-to podcasts to listen towhile you're working out, while
you're walking.
Have a course, maybe a courseyou're taking to enhance your
career and make more money.
Listen to that while you'rewhile you're walking or working
(33:17):
out.
Follow social media accountsthat make you want to live a
better life, that make you wantto lose weight.
Surround yourself with positivesocial media.
It is life-changing.
Find those people, search forthem.
Look at their profile.
(33:39):
Look what they're doing.
Is this gonna motivate me to dowhat I need to do?
Find that podcaster, hopefullyI'm one of them, who's gonna
motivate you to live a betterlife.
Surround yourself.
Other things you can do is foryour environment is make the
friction of achieving your habitdifficult.
(34:03):
Like put your walking shoes bythe door when you're getting
ready to walk in the morning.
Have them set out the nightbefore.
Lay out your workout clothes thenight before.
Have them ready.
Have all your foods prepped.
Like I mentioned, meal prep.
Create your environment, makeyour environment easy for you.
Have your water bottle filled upat night so you could drink it
(34:24):
at night and be ready in themorning.
Have your scale and yourmeasurements ready every week or
every day whenever you scale anddo measurements.
I have my scale right outside mybedroom door in the hallway, and
it's there every time I walk by.
I got it.
I gotta weigh myself.
I gotta know if I'm on track.
(34:45):
I gotta know where I'm at.
That is your reminder.
Have reminders around the house.
Post it's on your fridge.
This is your home.
Curate it.
Do what you need to do to keepyour eye on the prize.
What the prize is, your goal byDecember 2026.
(35:07):
Do everything.
Create your environment to keepyour eye on the prize.
So that's why I want to mentionabout the environment and about
different ways to track.
Finally, use AI for youradvantage.
Use ChatGPT.
Here are some prompts you canuse to help you on your habit
tracking.
You could tell ChatGPT, createfive habit options to support
(35:31):
weight loss for a 48-year-oldwoman who needs to lose 100
pounds in 12 months.
So they will feed you some habitideas.
You could tell ChatGPT to becreative and think outside the
box, and they will be creative.
Maybe it'll get your juicesflowing, get ideas.
This is a brainstorming session.
(35:52):
Have ChatGPT create meals foryou, a seven-day meal prep plan
that is focused on protein andfiber.
You could even have Chat GPTcreate your macros for you.
So this is all the habits you'recreating in your life.
Have AI help you.
Be your support system.
(36:14):
Use AI for your advantage.
So now we went over the why,which is the base.
We went over how to track yourhabits, how to create them, how
to curate your environments,establish that base so you can
achieve that goal for 2026.
Now this is just a visualizationmethod that I use three, four
(36:39):
times a week.
It's my five-minute wake-upvisualization.
Kind of a woo-woo thing, notreally.
It works, it helps me keep inthe right mindset.
It's a long road.
I've been on a long road.
Three and a half years.
That's a long road.
I had a lot to lose.
(37:00):
And I still have a way to go.
You have to be in the rightmindset.
So, why this works, afive-minute wake-up
visualization, it keeps youcalm, less reactive, less
mentally cluttered.
It's a visualization tool.
It sets the identity before theday starts, and before the day
(37:22):
steals your attention.
Different things steal yourattention.
So it really creates yourmindset for the day.
It sets the tone.
So this is the process.
You're in bed, you're waking up,you're groggy, you're just
waking up, but you're not out ofbed yet.
You still have the covers on.
Put your hand on your chest.
(37:43):
Take three deep breaths.
Three deep breaths with yourhand on your chest.
Picture her energy.
My future me.
Your future you.
Where you will be at the end of2026.
How you will feel, what you'veexperienced, what you look like,
(38:07):
your future self.
Maybe maybe it's you running onthe beach with your grandkids or
your kids who are adults.
Maybe it's wearing thisbeautiful dress you have set
forth that you you bought thisdress a smaller size to motivate
you.
Maybe you're wearing a beautifuldress that you have in your
(38:29):
mind.
Visualize this.
A simple win, a walk, a walk onthe beach in a cute bathing
suit.
Maybe it's doing a 5K.
Maybe it's playing with yourgrandkids, like I mentioned.
Visualize visualize your futureself at the end of 2026.
(38:50):
Feel the emotion, the pride, thecalmness, the confidence.
And here are three affirmationsto say yourself while you're
visualizing.
I keep promises to myself.
I do hard things in small steps.
(39:10):
I'm building a body and life Irespect.
So you're saying thoseaffirmations, you're picturing
your future self.
You have your hand on yourchest, and you've done your deep
breaths.
Finally, you end.
What's my next right actiontoday?
(39:31):
What am I going to do today tohit that goal at the end of
2026?
What do I need to do today?
You get up and you do those hardthings.
So that is my five-minutevisualization.
You could try in bed before youactually start the day.
(39:55):
Finally, this is the idea.
You're doing your goals, youhave your why, you have your
habits, you're doing your habitsevery day, every week.
You have to have celebrationsand milestones.
Boom.
I lost two pounds this week.
I hit my goal.
This is a celebration.
This is a party.
(40:16):
Tell your friends, tell yourfamily.
Brag on social media.
Create a ritual.
You look at that goal board andyou look at that habit tracker
or that habit jar and you see itfilling up or you see all the
habits you did this week.
Look what you accomplished.
Look what you did.
You're doing it, girl.
(40:36):
You're doing it.
So you have to have a milestone,a celebration.
I am not a believer in cheatmeals.
That is going backwards.
You're going backwards.
Why would you do that?
Why would you have a cheat mealand go backwards?
How is that a benefit?
That is not a positive dopaminehit.
That is creating in your mindthat you can have cheat meals.
(40:57):
You know what?
If you have to lose 100 pounds,you can't have cheat meals.
It is not an option.
So have a positive milestone.
Live that type of life, thatvisualized life you're going to
live when you have lost thatweight.
Maybe you book a sauna session.
Maybe you go one of those placesthat have saunas.
(41:18):
You you book a sauna session ora red light session.
Even like a facial, if you canafford it.
Book a facial.
Live that girl life.
Get a new book.
Get a new health book.
You're living a new life.
You have a new future.
Get a health book.
Get a new athleisure workoutwear.
(41:40):
Get new tennis shoes.
Get cute new socks.
Get a new lip gloss.
Get your manicure done or yourpedicure.
Get a coffee for yourself.
Journal.
Get a fresh journal.
Get a massage.
Go on a solo date.
Don't eat a cheat meal.
That is going backwards.
(42:02):
Am not I do not believe in that.
But have your celebrations, yourmilestones.
Make it consistent, notperfection.
Boom! I lost 10 pounds thismonth.
It's time to do something formyself.
I need to celebrate.
This is a huge accomplishment.
(42:23):
I'm doing it.
I'm living the life.
I'm keeping my promise inmyself.
Create that milestone, thatcelebration in your brain.
Create that dopamine hits tokeep moving forward.
So yeah, celebration andmilestones, they're a good
thing.
So that's it.
(42:43):
That's gonna be a wrap fortoday's podcast episode.
I hope it enlightened you.
I hope, I really hope thismotivated you to really set
those goals and accomplish them.
You can do it.
You can do it.
I'm a believer in you.
I believe in myself and Ibelieve in you.
(43:04):
So have your true why.
Figure out that why.
Take an hour or two of your timeand journal and figure out your
real why.
A meaningful, sustainable,purposeful why.
Have that habit set, thosehabits, that habit map, that
habit tracker, however, you'regonna track those habits.
(43:26):
It's create a create a habittracker that's going to give you
that dopamine hits, thatfeel-good energy to keep moving
forward.
Do the five-minutevisualization.
Do that meditation that I toldyou about.
Try it.
You may like it.
You may want to do it every day.
It you could do it less thanfive minutes.
(43:46):
It could be three minutes, butit sets your tone for the day.
And then finally, celebrate yourmilestones.
You're doing it, girl.
You're going to do it.
Celebrate those milestones.
Boom.
I lost two pounds this week.
I lost 10 pounds this month.
Look, I'm wearing a smallerclothing size.
(44:07):
Celebrate.
Don't put it on the back burner.
You are important.
So again, look at this uh theguide in the show notes.
This will have everything that Imentioned on the podcast.
It'll be your go-to to reflecton, to make your own notes, to
prepare for 2026.
If this podcast motivated you,if it inspired you, if you gain
(44:31):
knowledge from it, any review ishelpful.
I truly appreciate it.
If you have questions, if youhave comments, DM me, send me an
email, send me a text.
Don't be shy.
I love getting positive andnegative responses.
It motivates me.
It's a learning tool.
I heck, I need to learn too,too.
(44:52):
So leave those reviews and sendme those DMs.
Um, but that's it.
I hope you guys have a great2026.
I'll be on your next week.
I am your biggest supporter.
I support myself and I supportother women.
I believe in that.
I am a big, big believer inthat.
So you're just tackle 2026, setthose goals, look forward to the
(45:16):
year ahead and all that you'regoing to accomplish.
You have a bright future ahead.
And so do I.
I hope you guys have a greatweek ahead.
I hope you accomplish everythingyou set forth.
I appreciate you.
I think about you every day.
And I hope you enjoyed thispodcast.
(45:36):
Love Jax.
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