10 New Year’s Resolution Mistakes to Avoid to Thrive in 2025

I recently wrote a blog post about New Year's resolutions, and let me tell you—1,000 words later, I had bored myself to sleep. I scrapped it because no one needs another post listing resolutions that sound good but rarely stick. Here's the truth: the stuff that works is boring.

It's not some secret that's been eluding you for decades. It's not a breakthrough discovery or a shiny new app promising to change your life overnight. The things that actually deliver results are the same tried-and-true basics: strength training, cardio/walking, rest, whole food nutrition, balance, sleep, and stress management. That's it. It's not flashy, not viral-worthy, and definitely not what most people want to hear. We want that one magic solution we've somehow missed—the "simple trick" that changes everything.

One of my first YouTube videos was about my obsession with hair products. I'm an easy sale if a product has words like "miracle" or "transform your hair" on the label. I've had this hair for 50 years, been buying products for 35, and let me tell you, I've tried every "miracle" on the market. Spoiler alert: none of them have delivered. But when a new one comes out, I still think, Maybe this is the one.

People do the exact same thing with fitness. I get it. Even though we've tried everything—every fad, every gimmick—we keep hoping there's something we've overlooked, that one thing that will finally unlock the results we want.

So, based on my experience (and plenty of missteps), let me offer you a New Year's Resolutions: What Not to Do Edition.

10 Mistakes To Leave Behind To Thrive in 2025

All-or-Nothing Thinking

Perfection is overrated—and impossible. Skipping one (or three) workout(s) or indulging in dessert doesn't undo your progress. Life happens, and consistency, not perfection, is what gets results. Learn to embrace the middle ground, where flexibility and small wins add up over time. My biggest fitness mistake was all-or-nothing thinking: I had to do it all perfectly, or why bother? Once I learned balance, it was the key that unlocked long lasting results.

Gimmicks

If it sounds too good to be true, it is. Miracle teas, waist trainers, fat-burning supplements, and overpriced gadgets aren't the answer. They prey on our impatience but deliver nothing of substance. This time of year, ads flood our feeds, hoping to capitalize on our desperation with empty promises. Maybe it's the company I keep, but it feels like people are becoming more savvy about spotting scams than they used to. Wishful thinking, or a sign of progress?

Save your money and stick to what is proven to get results: movement, balanced nutrition, and rest.

Cleanses and Detoxes

You don't need a $300 juice cleanse to "reset" your body. Your liver and kidneys already have you covered. Fad cleanses leave you hungry, tired, and undernourished. Instead, fuel your body with real, whole foods, stay hydrated, and get some rest. Detoxes only cleanse your wallet of cash. If you overindulged over the holidays, move on. Aim to do better. That's it. No extreme over-corrections are required.

Quick Fixes

Whether it's a "30-day shred" or a promise to "lose 20 pounds in two weeks," quick fixes are a shortcut to burnout, not success. Sustainable progress requires time, patience, and consistency. Aim for results you can maintain for life—not just for a few weeks. If you haven’t worked out out in a while, don’t jump into a “hard” program requiring long workouts and no days off, ease in with 15-20 minute workouts and start building from there! Your ability to sit and stand up from the toilet without assistance will thank me. Hah.

Heavy Restrictions

Extreme calorie cuts, banning entire food groups, or eating the same bland meal day after day doesn't work long-term. Instead of restriction, focus on balance: prioritize nutrient-dense foods most of the time and allow yourself the occasional treat without guilt. Set up your environment to minimize temptations (i.e. don’t buy it), but any food rules than use the words ‘never’ or ‘always’ are usually unsustainable for long term results.

Changing Your Whole Life in One Day

Who here has woken up on New Year's Day in the past and decided to overhaul your diet, exercise routine, sleep schedule, and habits in a single day? Look around the room as almost everyone has their hand raised. We already know this is a recipe for failure because we've all done it.

Start small. Pick one or two areas to focus on, master those, and then add more as you go. It's not a race—it's a lifestyle. A more sustainable approach is to build throughout the year. Add a habit in January, then another in February, another in March, and so on. By the end of the year, you will have transformed your habits entirely.

Guilt Around Food

Food is not "good" or "bad," eating a cookie doesn't make you a bad person, and eating a salad doesn’t make you superior. Of course, some foods are better for your health than others, but every food can have its place in a healthy lifestyle. Guilt has no place in a healthy relationship with food. It's more unhealthy to avoid social situations or gatherings to avoid food temptation than just eating it in moderation. Instead, enjoy your meals mindfully and move on. Balance and moderation always win.

Body Shaming and Comparison

Your body is your home, and it deserves respect. Stop comparing yourself to filtered social media images, the person next to you at the gym, or who you were before you had kids. Your journey is yours alone, and the number on the scale doesn't weigh your worth. Learning to appreciate the body you have for what it has done for you, what it can do, and what is capable of doing is a huge win. You don't have to choose between wanting to improve and loving and appreciating your body; you can do both.

Negative Self-Talk

Would you talk to a friend or a loved one how you speak to yourself? If the answer is no, it's time to change the narrative. Replace harsh, critical thoughts with kindness and encouragement. You can't shame yourself into a healthier, happier version of you. Be your own coach (and if you need help with a more positive voice in your head, a coach can help encourage you and remind you of your strengths). You can sabotage your results with the words you speak to yourself.

Impatience

We all want results yesterday, but impatience is the enemy of progress. Real, lasting change takes time. When you expect instant results, you set yourself up for frustration and burnout. Instead of focusing on how quickly you can reach your goals, shift your mindset to enjoying the process. Celebrate small victories along the way—they're the stepping stones to big success.

We often overestimate what we can achieve in the short term, leading to frustration, while underestimating the incredible progress we can make over a year or more. Success comes from trusting the process.

What to Do Instead TO THRIVE in 2025

Let's leave behind the toxic habits, the fads, and the gimmicks. In their place, let's focus on what works:

• Strength training, cardio, rest, sleep, and recovery.

• Eating whole, nourishing foods while prioritizing protein, with a side of flexibility.

• Setting small, achievable goals and building momentum over time.

• Practicing self-compassion and positive self-talk.

• Cultivating patience and trusting the process.

• If you know what to do but are having trouble, hire a coach to help you bridge the gap between knowing and doing in a positive and supportive environment.

True wellness isn't about perfection or quick fixes. It's about showing up, doing the work, and building habits that serve you for a lifetime.

This year, ditch the gimmicks. Show up for yourself in ways that matter. You're worth it.

What will you leave behind as you go into 2025? Let me know—I'd love to hear your thoughts!
Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a board certified health coach, personal trainer, and running coach, dedicated to helping you get strong, body and mind!

@fortworth_trainer

Explore more blog posts here…

Passing the NBC-HWC Exam—The National Board for Health & Wellness Coaching: A Year in the Making

Fifteen months ago, I set out on a journey that led me to becoming a board-certified health and wellness coach through the National Board for Health & Wellness Coaching (NBC-HWC). For me, this milestone isn’t just about passing an exam—it’s about the dedication, persistence, and passion that went into it. It’s been an incredible experience, and I’d love to share my experience and some of the lessons I learned along the way.

NBC-HWC

The Starting Line: Precision Nutrition Level 2

My journey began with the Precision Nutrition Level 2 Master Health Coaching course. This intensive program was a prerequisite for sitting for the NBHWC board exam and elevated my coaching skills. The course challenged me to examine my coaching approach, think critically about client needs, and deepen my understanding of behavior change. With live classes, case studies, and peer-to-peer coaching, I refined my skills further. By the time I graduated the course in April, I felt confident in my ability to coach effectively, but I knew the board exam would require another level of preparation.

Proving My Skills: Mentoring Sessions & The Oral Exam

In the summer I had mentoring sessions with a master coach to help me prepare for the physical skills assessment. June 2024, I faced one of the most nerve-racking parts of the process: the oral exam. This live coaching scenario required me to demonstrate my skills in real time with an instructor acting as a client. I had to think on my feet, apply techniques from the Precision Nutrition coaching course, and remain composed under pressure. When I passed, it felt like a huge win. But this was only the beginning.

Logging 50 Coaching Sessions

After passing the oral exam, I needed to log 50 coaching sessions within five weeks to qualify for the board exam. It was a fantastic opportunity to continue practicing what I'd learned, but it also tested my ability to juggle schedules, maintain focus, and deliver quality coaching. By the end of those five weeks, I had further honed my skills and felt more connected than ever to my clients' journeys. I met some great people and long-time blog readers, and I am grateful for those who helped me reach my goals.

One tip I would offer to anyone preparing for the NBHWC exam is to download the content outline early and use it as a guide to align your 50 coaching sessions. Specifically, focus on the coaching process outlined in the guide and apply those concepts directly to your calls with clients. Looking back, I didn’t start reviewing the content outline until after I had completed my 50 required coaching sessions. Using the outline as a framework during those sessions would have been a valuable way to reinforce my learning and deepen my understanding of the material for the exam. It’s a missed opportunity I’d encourage others to avoid—start integrating the concepts from the outline into your practice early for a more effective and practical learning experience.

Application and Study Prep

Once I completed my coaching logs, I could officially apply to sit for the exam. I was thrilled when my application was accepted, but that's when the real challenge began: studying. The study period felt like an new educational experience in itself, it was so much more than reviewing the material from my course.

The NBC-HWC recommends about 12 weeks of preparation, and I took every bit of that time seriously. While I opted not to join any paid exam prep groups, I did participate in a peer-led study group that proved invaluable. This diverse group of ladies from different training programs brought unique perspectives that elevated my understanding of the material and allowed me more practice with exam questions.

Memorization and Mastery

One of the first things I tackled was memorizing health markers such as blood pressure, A1C, cholesterol, and diabetes thresholds, among others. I wrote these out daily until they became second nature. NBC-HWC provides a 22-page content outline, which I committed to memory. While some might consider memorizing it overkill, I found it extremely helpful. The outline doesn't give you all the details—it's a roadmap for what you need to know—so I made sure I could apply every concept to real-world scenarios.

Repetition and recall were my go-to study methods. For nearly twelve weeks, I wrote the content from memory daily, refining my understanding with each pass. This method helped me retain information and boosted my confidence in the exam.

Learning the Art of Exam Questions

The NBC-HWC exam isn't just about memorizing or knowing the material; it's about interpreting and answering questions thoughtfully while applying concepts to real-world scenerios. Many exam questions had more than one correct answer, requiring you to select the "best" answer based on coaching principles. I had to develop this skill specifically for the exam. I paid for the NBC-HWC 50 question practice exam and studied exam questions with other free resources found online. Practice questions and weekly discussions with my peer study group were critical in helping me navigate this challenge.

Exam Day

In November, when the testing day arrived, I felt as prepared as possible, but that didn't eliminate the nerves. The proctored exam was long and mentally demanding. While I finished over an hour early, I second-guessed whether I should have reviewed my answers more. Some questions were tricky, with nuances that made it hard to feel 100% confident.

After walking out of the testing center, I wasn't sure how I'd done. It's strange to know you've studied as much as possible but still question your performance.

Mindset During the Waiting Period

After completing the exam, I faced a six-week wait for the results. It was one of the most challenging parts of the process. I leaned heavily on mindset techniques to manage the uncertainty and stay positive. I practiced expecting the best while remaining patient and reminding myself of the effort I had put into my preparation. Daily affirmations and visualizations of receiving my passing results kept me motivated and optimistic. Additionally, I focused on self-care, incorporating calming practices to keep anxiety at bay. These techniques helped me during the waiting period and reinforced the importance of resilience and maintaining a positive outlook in the face of uncertainty.

Closing the Loop

I found out this week that I passed the exam. Passing the NBC-HWC board exam is more than a professional milestone; it's a commitment to serving my clients at the highest level. As a personal trainer, I've always focused on helping people achieve their physical goals. Now, as a board-certified health and wellness coach, I can continue to address the broader spectrum of lifestyle and habits that influence health and well-being. This holistic approach allows me to help clients become the best versions of themselves physically, mentally, and emotionally.

Reflections

Looking back, the year-long process was both challenging and rewarding. It stretched me in ways I didn't expect and forced me to grow as a professional. From the oral exam to the 50-session log to memorizing health content and mastering the real-world application of test questions, every step taught me something new about perseverance and commitment.

The biggest lesson I learned throughout this process was to take it one step at a time and stay focused on the immediate goal rather than getting overwhelmed by everything that needed to get done. Worrying about logging my coaching sessions before I even scheduled the oral exam, or stressing about exam day before I completed the other critical steps, only drained my energy and created unnecessary stress. Success came from tackling each challenge as it presented itself, staying present in the process, and trusting that every small step forward was building momentum toward the finish line. It’s a reminder that progress isn’t about giant leaps but about steady, intentional actions that add up over time.

This lesson doesn’t just apply to the NBC-HWC exam process; it’s a universal truth for tackling any big goal. Whether you're pursuing a certification, training for a race, building a business, or transforming your health, the principle remains the same: break it down into manageable steps and focus on the task at hand. By staying present and tackling one challenge at a time, you conserve your energy and maintain clarity, making the path to your goal more achievable and less overwhelming. This mindset is a game-changer for long-term success for any big goal.

To anyone considering this path: It's worth it. Your work is an investment in yourself and the clients you'll serve. If I've learned anything, we're capable of more than we realize. Sometimes, we need a big goal to remind us of our potential.

I'm excited to take this next step in my coaching journey and continue empowering clients to make lasting changes in their lives. The NBC-HWC certification isn't just a credential; it's a promise to do the work, to keep learning, and to always strive for excellence.

Need Help Improving Your Health and Fitness?

If you’re ready to take your fitness to the next level and start 2025 strong, join my 6-week Kick-Start Challenge in January! This program includes one-on-one Zoom coaching for habits and accountability, workouts, nutrition guidance, app access, a body composition scale, and a heart rate monitor—all designed to help you build strength and confidence.

Not sure if it’s right for you? Let’s talk! I’m offering a free consultation call—no strings attached. This isn’t a sales call, and I won’t try to convince you of anything. My only goal is to hear your story, understand your goals, and genuinely help you decide if this program aligns with what you’re looking for. It’s not for everyone, and that’s okay. I’ll only invite the people I believe I can help make a real difference. Are you in? Click here to schedule your free call on my calendar. I’d love to chat with you!

And since this is my last post of the year, I want to wish you all a happy and healthy new year!

Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a master health coach, personal trainer, and running coach, dedicated to helping YOU get strong, body and mind!

@fortworth_trainer

Explore more blog posts here…

Beating the Winter Blues: Tips for a Brighter Season

I know, I know. It’s the most wonderful time of the year—but for this sun-loving girl, fall and winter can feel… well, blue.

I talk a lot about mindset, the importance of positive self-talk, and controlling the narrative in your mind. But when it comes to my own seasonal struggles, I realized I wasn’t taking my own advice.

Let’s call it the winter blues. While I definitely feel a shift in my well-being when the sun sets early, and the weather turns cold, it doesn’t feel severe enough to call it depression. Still, I notice how it affects my mood, energy, and motivation.

So, this year, I’ve decided to approach it differently. I’m treating it as an experiment: Can shifting my mindset and focusing on intentional habits make a difference in my winter well-being?

If you’re reading this, I’m glad you’re here. Let’s explore this journey together—I hope it helps you, too!

Beating the Winter Blues

1. Stay Present and Stop Predicting the Worst

For me, the winter blues don’t even wait for winter. As early as my late September birthday, I start dreading the cold, dark days ahead—even when it’s still 90 degrees in Texas!

The silly part? I’m worrying about something that hasn’t even happened yet. So this year, I’m focusing on staying present. If I catch myself thinking about how miserable I might feel in the future, I immediately dismiss it. Why borrow trouble?

By focusing on how I feel right now, I’ve noticed a big difference. Let’s not worry about winter before it arrives—and when it does, let’s take it one day at a time.

2. Stop Assigning Feelings to the Weather

This morning, I bundled up, leashed my dog Dale (yes, my dog is named Dale), and headed out for my daily walk. The newscaster had declared it the coldest morning of the season.

It was cold. That’s a fact. But here’s the key: I didn’t assign feelings to it.

I didn’t say, “It’s cold, and I hate it.” I didn’t sigh, “Ugh, it’s so cold.” I just acknowledged it: “It’s cold.”

Since I can’t control the weather—if I could, it’d be 80 and sunny every day—why waste energy feeling bad about it? Shifting my mindset has helped me see the cold as neutral, not negative.

3. Be Mindful of Negative Self-Talk (Even the Funny Kind)

Negative self-talk, even when it’s masked as jokes, can hold us back. I’ve caught myself making self-deprecating comments about the cold and dark—sometimes just for laughs.

But here’s the thing: Every joke I make about the end of daylight savings ruining my life reinforces the narrative that I hate winter. Instead of making jokes that keep me stuck, I’m reshaping my thoughts into something more productive.

I was so tempted to share this when I saw it on social media, but these kinds of “jokes” only reinforce a negative mindset.

4. Stick to a Healthy Routine

When I stick to a routine that includes exercise, quality sleep, and nourishing food, I feel better—no matter the season. The more I keep up with healthy habits, the easier it is to avoid a spiral of negative emotions.

If I let my bad feelings about the weather lead to skipping workouts or eating junk food, I know I’ll only feel worse. Controlling the controllables, like my routine, is one of the most effective tools I have.

5. Practice Seasonal Gratitude

Gratitude is a game-changer. Every morning, I write down three things I’m grateful for, and I try to include something seasonal.

Here’s what I’ve come up with:

• Running feels amazing in cool weather. After sweating through a triple-digit Texas summer, the crisp air is a gift for my lungs and legs.

• I love my sauna, and the cold weather gives me more excuses to enjoy it.

• Cozy clothes, warm drinks, and earlier bedtimes make winter feel comforting in its own way.

Even if the cold and dark aren’t your favorite, there’s always something to appreciate.

6. Question Your Winter Story

Here’s a thought: Do I dislike winter because that’s the story I’ve been telling myself?

I used to believe I wasn’t athletic, that I didn’t like strength training—and now those beliefs feel laughable. I’ve proven myself wrong before, so why not now?

By shifting my focus to the positives and challenging my “I’m not a winter person” narrative, can I learn to embrace the colder months? Maybe I can become a cold-weather-loving gal after all. I have to hold space that this could be true for me.

Take Action: Try a Mindset Reset

If you’re struggling with the winter blues, try this:

1. Write It Down. Jot down one thing you enjoy about the season—something small but meaningful, like warm drinks or cozy clothes.

2. Reframe Your Thoughts. The next time you notice yourself complaining about the cold, pause and reframe it. Instead of saying, “I hate this,” try thinking, “It’s cold, but I can handle it.”

3. Control the Controllable. Focus on actions you can take—whether it’s sticking to a routine, getting better sleep, or bundling up for a walk.

Experiment with these shifts and see how they work for you. Let’s navigate this season together, and who knows—maybe we’ll both come out loving winter a little more.

Hang around and find out!

Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.

Two quick announcements

Never start Over Again 6-Week Kick-Off

My next six-week kick-off program begins in January. It’s called “Never start over again” because we’ll develop the mindset and routines that allow for different seasons of life, so you never feel like you are starting over, always just moving forward, even if in small ways.

The kick-off includes personal one-on-one coaching, access to the app, a heart-rate monitor, and a body composition scale. I have a one-day Black Friday sale on November 29th, for which you will pay for the hardware at only $199. Email me to request the coupon code— lea(at)leagendersfitness(dot)com— to secure your spot now, or I will share the discount code on Instagram and Facebook on Black Friday for one day only.

After that, it will be $349 (which is still a great deal for 6 weeks of personalized plans and coaching). If you want to wait to commit until after the holidays, you can add your name to the waitlist for $1, and I’ll email you after Christmas to get started.

Spots are extremely limited because they include one-on-one coaching. I can only accept a few, so I have time to coach all the members. This is not a cookie-cutter, everyone-gets-the-same-plan type of challenge.

EARN CASH BY SHARING THE PROGRAM WITH YOUR NETWORK

If you want to help me share the 6-week kick-off program, I am offering an affiliate program, so you get paid 20% of the sale when someone signs up using your link! This is whether you sign up or not, so please help me share and get paid!

Hope to see you there! I’ll take down the link once the program is full.

Here’s a healthy, happy holiday season!

Questions? I’d love to help.

Coach Lea

I am a master health coach, personal trainer, and running coach, dedicated to helping YOU get strong, body and mind!

@fortworth_trainer

Explore more blog posts here…