The best leaders never do just more. They do more of what matters most. – Craig Groeschel
Happy Friday, Brew Nation!
Ready to level up? The Champions Brew is your weekly catalyst for personal and professional growth. We’re brewing up powerful insights, actionable strategies, and inspiring stories to inspire, encourage and equip you to unlock your full potential and create a life of uncommon impact. Let’s transform together in 2025!
We’re just a few days into the new year, and if you’re like many people, the initial enthusiasm for your New Year’s resolutions may be waning. Perhaps you’ve already missed a workout, indulged in a forbidden treat, or let a new habit slip. If that’s you, I want to say one thing: Don’t give up!
It’s easy to get discouraged when we stumble, but true and lasting change isn’t about perfection; it’s about consistency. It’s about building habits that support our goals, even when motivation is low. I know this firsthand.
Back in 2017, I embarked on a personal transformation journey that resulted in an 80-pound weight loss. It wasn’t a quick fix or a burst of willpower. It was about implementing sustainable habits that became part of my lifestyle.
My journey started with a health scare and a stark realization: I was teaching others how to improve their lives and businesses, yet I wasn’t applying those same principles to myself. My weight had fluctuated for years, and unhealthy habits had become ingrained. I knew I needed to make a real change.
Here are the key strategies that helped me succeed, and these principles apply to any goal, whether it’s related to fitness, work, faith, or finances:
1. Track It:
“What you measure, you control; what you don’t measure, you accept.” This became my mantra. I used the Lose It! app and my Fitbit to track everything: calories, macros, exercise, sleep, blood pressure, water intake, and resting heart rate. This data gave me a clear picture of where I was and where I needed to improve. This year it was the Whoop fitness tracker for Heart Rate Variability (HRV), resting heart rate, and % of restorative sleep. The #FatBoyFriday challenge, where I photographed myself in the same shirt after each Friday workout, provided visual proof of my progress and kept me motivated. I also use the Strides app to track other important habits like my daily reading.
Action Step: Find a way to track your progress towards your goals. Whether it’s a fitness app, a budget spreadsheet, a daily prayer journal, or a work project management tool, tracking provides valuable insights and keeps you accountable.
2. Get Help and Invest in Yourself:
I knew I couldn’t do it alone. I sought out a coach. Those first few workouts were tough, but I knew it would be worth it. Putting skin (money) in the game by investing in a 20-session package also helped to give me the commitment I needed to keep going.
Action Step: Don’t be afraid to ask for help. Whether it’s a personal trainer, a financial advisor, a mentor, or a coach, having someone to guide you and provide support can make all the difference. Investing in yourself is never a waste.
3. Start Small and Build Momentum:
I didn’t overhaul my entire diet overnight. I started by cutting out one thing: fries. This small change created a ripple effect, leading me to eliminate other unhealthy foods like white bread, large desserts, and excessive alcohol.
Action Step: Don’t try to change everything at once. Choose one small, manageable change to start with. Once that becomes a habit, add another. This gradual approach is far more sustainable than drastic, short-lived changes.
4. Find an Accountability Partner:
My brother, Michael, joined me on my journey. We used the Lose It! app to track each other’s progress and share milestones. Having someone to share the experience with made it more enjoyable and kept us both accountable.
Action Step: Find someone who shares similar goals or who will simply support and encourage you. Share your progress with them regularly and ask them to hold you accountable.
5. Embrace New Challenges:
Even after achieving significant progress, I continued to seek new challenges. I have found that if I have something to shoot for, it provides extra inspiration. As I discussed last week, I have signed up for my first Spartan race and I am also aiming to complete the Bible in a year again in 2025.
Action Step: Don’t get complacent. Once you’ve established a habit, look for ways to push yourself further and continue growing.
Obtaining big goals through the implementation of small habits is not done by willpower alone. It is about implementing key habits. If you’ve stumbled on your New Year’s goals, don’t give up! Use these strategies to get back on track and create lasting change in any area of your life. Remember, excellence only happens on purpose.
Being successful as a leader requires intentional leadership habits. That’s why I developed the Ideal Week template – a tool that helps me identify disciplines and habits needed for success and allocate the necessary time. It guides you through planning your ideal week, ensuring you dedicate time to the activities that bring you closer to your goals.
Want to give it a try? Email me at [email protected] with the words ‘IDEAL WEEK’ in the subject line and I’ll send you a copy of the Ideal Week template complete with a sample to get you started!
- Quote of the week:
“Trained behavior becomes boring habits. Boring habits become elite instincts.” — PJ Fleck – Head coach of the Minnesota Gophers
What You Need to Do:
Call to Action: Your Turn to Set Goals – Don’t let another day go by accepting less than your best. Choose one small action you can take today to move closer to your goal. Track it, find support, and start building momentum. Your future self will thank you. Are you ready to stop starting over and finally create lasting change? I can help. As a coach, I guide individuals like you to develop the habits and strategies needed to achieve their goals in any area of life. If this resonates with you, and you’d like to be inspired, equipped, and encouraged through personalized coaching and accountability, contact me today! Visit my website at https://coachjohngallagher.com/freecall to learn more and schedule a complimentary consultation call.
It’s an honor to be your trusted “Friday Coffee Guy”. Each week, I’m excited to provide yet another round of curated content that I’ve been reading, listening to, watching, or thinking over. The purpose of the Champions Brew is to inspire, equip and encourage you to become the uncommon leader you were designed to be. I am so grateful for your decision to invest a few moments with me! I hope you enjoyed this week’s edition of Champions Brew. If you did, I would appreciate it if you would share it with someone who might enjoy it as well and ask them to subscribe! I will make sure they automatically get this email every week.
Until next time, Go and Grow Champions!
P.S. – Are you a podcast fan? Maybe the Uncommon Leader podcast is for you. Are you interested in being a guest on the Uncommon Leader Podcast? Do you have a story to tell? Email me [email protected] and let’s have a chat and set something up!!
