Hey there, Cleanish Squad!
Listen to me read this email to you here!
Imagine it’s January 2026. You’re looking back on the past year, and you feel genuinely proud for the first time in a long time. You’ve built strength you never thought possible, sustained energy throughout your days, and created healthy habits that now feel second nature. It’s not just about the physical changes—you feel more confident, balanced, and in control of your health and well-being.
But here’s the thing: none of this happened by accident. It wasn’t some magic trick or fleeting quick fix. This transformation was built on small, intentional steps—choices you made each day to prioritize yourself and your goals. It started with committing to progress, not perfection, and the courage to take that first step.
Let’s explore how you can begin your journey toward the healthiest, happiest version of yourself—starting today.
1️⃣ Commit to 3 Simple Daily Habits
- Hydration: Drink half your weight, in ounces, of water each day. Staying hydrated supports digestion, energy levels, and overall health. Read more about the benefits of water.
- Daily Movement: Engage in 30 minutes of physical activity, such as a brisk walk, mobility, or strength training. Your body will thank you, and you'll burn more calories!
- Balanced Meal Prep: Prepare one clean, balanced meal focusing on lean protein, fiber-rich carbs, and healthy fats. This practice promotes sustained energy and satiety.
For meal inspiration, explore these 50+ Healthy Meals for Easy Meal Prep.
2️⃣ Plan Balanced Plates
Create nourishing meals by including:
- Lean, High-Protein Sources: Options like grilled chicken, turkey, fish, eggs, tofu, or Greek yogurt support muscle maintenance and repair.
- Whole, Fiber-Rich Carbs: Incorporate sweet potatoes, quinoa, oats, brown rice, or whole-grain bread for sustained energy and digestive health.
- Healthy Fats: Add avocado slices, a drizzle of olive oil, nuts, seeds (chia or flax), or natural nut butter to support brain function and hormonal balance.
- Abundant Vegetables: Fill half your plate with non-starchy vegetables, like spinach, broccoli, bell peppers, or zucchini to boost nutrient intake.
For guidance on creating balanced meals, check out How To Eat Healthy And Not Hate Your Food.
3️⃣ Set One SMART Goal for This Month
Define a Specific, Measurable, Achievable, Relevant, and Time-bound goal. Consider:
- “I will prep lunches for the week every Sunday this month.”
- “I will try one new clean recipe each week to add variety to my meals.”
- “I will track my meals three days a week to better understand my eating habits.”
Document your goal, break it into actionable steps, and monitor your progress to stay motivated.
For more help creating goals, watch my video on How To Actually Reach Your Weight Loss Goals.
4️⃣ Make Food Work for You
Start with Meal Prep: Dedicate 1-2 hours on the weekend or any day off to prepare essentials:
Try These Food-Focused Ideas This Week:
- Batch Cook a One-Pan Meal: Prep my Healthy Hommade Chili for a flavorful, hearty, balanced option.
- Prep Overnight Oats: Combine oats, almond milk, chia seeds, and your favorite toppings in jars for quick breakfasts. You won't believe how easy it is! Here's my favorite Chocolate Peanut Butter Overnight Oats for you to try.
- Make Snack Boxes: Assemble containers with boiled eggs, baby carrots, almonds, and hummus for balanced snacks. Save this list of great High-Protein Snacks.
For additional meal prep ideas, explore 130+ Meal Prep Ideas That Are Health-Focused.
5️⃣ Celebrate Progress Weekly
At week's end, reflect on your achievements:
- Did you adhere to your workout schedule?
- Did you prepare meals in advance?
- Have you experienced increased energy, improved sleep, or sharper focus?
Acknowledge each success, no matter how small, as these milestones contribute to lasting change.
Where Do You Want to Be a Year From Now?
Your future self—stronger, healthier, and proud—is cheering you on. Try to connect with her as often as you can. What choices did she make to get there, and how do they align with your choices? What did she say no to? What did she say yes to? The journey may present challenges, but each step is a testament to your commitment.
Consider what small action you can take today. Whether it's hydrating, planning your workouts, or prepping a meal, start that step. Progress is built on consistent, intentional actions.
Reply to this email with your primary goal for the year—I look forward to hearing from you!
Here's to a year of growth, strength, and becoming the best version of YOU!
