Welcome to December! The final countdown of 2024 has begun, and I’ll admit—I love this time of year! December offers the perfect invitation to reflect on the past year and reset for the year ahead. No matter what 2024 held for you, the new year offers an incredible opportunity to reinvent yourself.
The holidays naturally bring a rhythm of rest and indulgence, which often means letting go of healthy habits. That’s why, come January, many of us are craving a fresh start. In today’s episode, I want to create space for you to reflect on 2024. I’ll share some personal lessons and wins from this year, and I’ll invite you to do the same. From this place of reflection, we can begin to envision what we want for 2025.
Celebrating Wins When I work with clients, I always start follow-ups by asking them to share two things that are working and one thing that isn’t. Why? Because our brains are wired to focus on the negative. Research shows celebrating progress strengthens habits—this isn’t about ignoring challenges but valuing both sides of the coin.
My biggest win of 2024: Improving my sleep! For over two years, I struggled with insomnia. Here’s how I overcame it:
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Living in alignment with my values.
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Using biofeedback to understand my body’s mineral balance. For example, I learned that my sodium-magnesium imbalance was contributing to my sleep issues. Through a hair tissue mineral analysis, I discovered:
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Sodium indirectly affects magnesium absorption through electrolyte balance.
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Proper gut motility (supported by adequate sodium levels) impacts magnesium absorption.
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Rehydration therapy optimized conditions for mineral uptake.
Client wins worth celebrating:
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Deepening my faith, which transformed my relationship with alcohol.
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Letting go of macro-counting and intuitively building meals.
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Shifting from perfectionism to creating sustainable health patterns.
Take a moment to think about your health-related wins from this year. What are you proud of?
Lessons Learned An empowered mindset thrives on a “win or learn” approach. Growth happens when we lean into challenges. Here’s one of mine:
Leaving my 9-to-5. This year, I transitioned to a more flexible work life, which meant my structured routine disappeared. With my husband’s unpredictable law enforcement schedule and my kids’ activities, consistency flew out the window. My lesson? Focus on rhythms, not rigid schedules.
Here’s how this looks in practice:
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On days my husband leaves for work at 6 a.m. (my usual workout time), I adjust by walking the dog, hopping on the bike early, or prioritizing higher-intensity workouts later in the week.
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Following the “Exercise is Medicine” guidelines (30-60 minutes of exercise 3-5 days per week), I shifted from “CrossFit or nothing” to prioritizing movement in various forms.
Reflection Questions:
Gratitude and Growth Gratitude is the key to growth. It’s about celebrating progress over perfection and recognizing that small, consistent actions lead to lasting change.
Vision for 2025: Your Healthiest Year Yet What does it mean to be your healthiest self? Health isn’t just about physical fitness. It includes mental clarity, emotional resilience, and living in alignment with your values. Using the Empowered Eating Method, we’ll move beyond discipline and rigidity to create sustainable, life-giving habits.
Creating Rhythms, Not Resolutions Resolutions often fail because they’re too rigid. Instead, focus on habits. For example:
Put Yourself in Growth-Oriented Spaces Surround yourself with people who think the way you want to think. Growth is uncomfortable but transformative—whether in business, health, or personal life.
Call to Action:
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Subscribe, rate, and review the podcast!
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Join the waitlist for The Well-Fueled Academy to get the first details and discount prices!
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Stay tuned for more empowering episodes in 2025!
Let’s make 2025 our healthiest year yet—together!
39 mins