This time of year inevitably brings a surge of optimism and the resolve to embrace fresh goals, especially those tied to health and fitness. Millions eagerly dive into new workout routines and diets, envisioning a future where they shed unwanted body fat, boost their health, alleviate chronic aches, excel in their favorite sports, or simply navigate life with more energy and ease. Yet, the harsh truth remains: motivation and willpower alone are fleeting and unreliable companions along the way.
By February, most who began with high hopes will have reverted to old habits, their aspirations shelved once again. Worse still, they may find themselves further from their goals when 2026 arrives, weighed down by the cumulative effects of another year of inaction.
The secret to achieving extraordinary results lies in the power of small, consistent actions that steadily propel you toward your goals. On the road to transforming your health and fitness, one of the most impactful strategies you can employ is to craft physical and mental environments that set you up for lasting success. By intentionally designing the spaces you live and think in, you can create a foundation that supports your efforts and amplifies your ability to stay on track and thrive.
Physical Environments
As you prepare to undertake a new exercise and nutrition plan, you have to be aware of the obstacles that derailed your past efforts so you can overcome them this time. Below is a list of simple ideas to help shape your environments to reduce and make the best choices the easy ones.
Fitness
- Wake up ready: Place your alarm across the room to force yourself out of bed for morning workouts — once you’re up, you’re more likely to stay up.
- Commit to your workout time: Set an alarm for afternoon or evening sessions and treat it as non-negotiable. Block it off on your calendar — this is your time. Calls and texts can wait.
- Be prepared: Lay out your workout gear the night before, and keep a spare set in your car. Don’t let forgotten gear derail your plans.
- Stay mobile: Combat stiffness by setting hourly reminders to move, stretch, or do quick mobility drills throughout the day. This boosts recovery for morning workouts and preps your body for evening sessions.
- Simplify fitness decisions: Join a CrossFit affiliate for structured workouts, expert coaching, and a supportive community that keeps you accountable and motivated.
Nutrition
- Clean out your kitchen: Remove foods that don’t align with your diet and restock with healthier options. Transform your home into a supportive environment for success. Check out this guide for detailed steps.
- Master meal prep: Prepare enough meals and snacks to last until your next prep day. Prepped meals prevent impulsive snacking or poor choices when hunger strikes. Keep plenty of food containers ready.
- Streamline morning meals: If you eat before your workout, prep it the night before. A protein shake is a quick, easy option — set up your shaker so it’s ready to go.
- Pack your meals: Bring prepared meals and snacks to work every day. Use a cooler or store them in the office fridge.
- Desk-proof your diet: Keep nutritious snacks at your desk to avoid indulging in junk food if you forget your meals or run out.
- Stay hydrated: Always have a stainless steel or glass water bottle nearby. Proper hydration aids recovery and curbs cravings. Drink when you’re thirsty.
- Dining out tips:
- Review the menu ahead of time to choose meals that fit your plan. Most restaurants can adapt dishes with creative substitutions.
- Request butter as a cooking oil and skip sauces or dressings — opt for a healthy oil, vinegar, or lemon juice.
- Decline bread baskets, chips, and dessert menus to avoid temptation.
- Eat a healthy snack before dining out to reduce hunger-driven choices.
Mental Environment
Having the right attitude and mental approach to a new diet and fitness plan is just as important as setting up physical environments for success. Being excited and optimistic about a plan increases the likelihood of compliance.
- Know your “why:” Understand the deeper reason behind your goals. The more meaningful they are, the more likely you’ll overcome obstacles. For example, if you aim to build strength to enjoy years of playing with your grandkids, how much effort are you willing to invest to make that a reality?
- Write and review daily: Put your goals in writing and read them daily to keep them on your mind and fuel your commitment.
- Be specific and trackable: Set precise, measurable goals — like a back squat PR, a faster Helen time, an improved 5K pace, lower body fat percentage, or better joint mobility. Test monthly to see progress and stay motivated.
- Savor the journey: Find joy in the entire process — learning healthy recipes, mastering new movements, and conquering tough workouts. Embrace the soreness, early mornings, late nights, small wins, struggles, and setbacks, as they’re all part of the growth.
- Share your goals: Tell your friends, family, coaches, and workout partners. Their support, motivation, and accountability will help you stay the course.
Perfect Isn’t Necessary
Grooming your physical and emotional environments will significantly enhance your compliance and, ultimately, your results. You’ll be able to look back on the year with great pride and satisfaction, amazed at what you have accomplished.
The journey, however, will not be easy and smooth. There will be consistent challenges along the way. Remember not to let “perfect” be the enemy of “good enough.” If you have a very busy day and only have 10 minutes to work out, do not skip the workout. Put in 10 good minutes and be satisfied. If a business or social meal leads to less-than-desirable food choices, don’t abandon your diet plan; get back on track with the next meal. Accept there will be slips and steps backward, and do your best to manage them. Getting right back to your plan is the path to results and this will be much easier once you have taken the time to set up your environments for success.
Have a great year!
Comment with your favorite tips for setting up your physical and mental environments. We’d love to hear your ideas!
About the Author
Stephane Rochet is a Senior Content Writer for CrossFit. He has worked as a Flowmaster on the CrossFit Seminar Staff and has over 15 years of experience as a collegiate/tactical strength and conditioning coach. He is a Certified CrossFit Trainer (CF-L3) and enjoys training athletes in his garage gym.
Your Environments Determine Your Health