Beyond Resolutions: Building Your 2026 Protocol

As we stand at the starting line of 2026, the air is thick with the usual "New Year, New Me" rhetoric. We see the advertisements for quick fixes and the social media posts about radical transformations. But as a coach, I want to offer you something different this year. I want to offer you sustainability.

In this community, we aren’t just looking for a flash in the pan; we are looking for a steady flame.

Intentions vs. Goals: Finding Your "Why"

Intentions are often misunderstood. While a goal is a destination (the "what"), an intention is the "how" and the "why" of your daily journey.

This week, I’m setting a personal intention to lead with consistency over intensity. In the past, I’ve been guilty of trying to sprint a marathon, only to find myself sidelined by burnout. This year, I want to show up for myself—and for you—with a manageable, steady energy.

Reflect: What is the one word or phrase that will anchor your actions this year? Is it Grace? Discipline? Presence?

Why I Don't Believe in Resolutions (From a Coach’s Perspective)

We’ve all heard them: "I’m going to lose 20 pounds" or "I’m going to hit the gym every day." These are classic resolutions, but without a system, they are just wishes.

Resolutions usually fail by mid-February because they lack a "when, where, and how." They rely on motivation, which is a fickle friend. As a coach, I don't believe in resolutions; I believe in Protocols. A protocol accounts for the days you’re exhausted, the days the kids are sick, and the days you just don't "feel" like it. We need to trade grand, vague promises for a calendar with non-negotiable, blocked-off time slots.

The "Lose 20 Lbs" Protocol Example

If your goal is weight loss, stop focusing on the number on the scale and start focusing on the inputs.

Action	The Protocol (The "How")
Movement	I will walk for 20 minutes every Monday, Wednesday, and Friday at 7:00 AM, regardless of the weather.
Nutrition	I will prep 3 high-protein lunches every Sunday evening to ensure I don't grab fast food during the work week.
Hydration	I will drink 16oz of water before my morning coffee every single day.
The "Life Happens" Rule	If I miss a workout, I will not "make it up" by doubling down; I will simply resume the next scheduled block.

My Personal Journey: Consistency vs. Intensity

I don't speak about "consistency over intensity" just because it’s a good coaching cue; I speak it because I have lived the alternative.

For years, I battled a "burn it all down" mentality. My journey has been complicated by my struggles with Borderline Personality Disorder (BPD) and a long, painful history with disordered eating and exercise bulimia. For a long time, exercise wasn't a celebration of what my body could do—it was a punishment for what I ate or a way to manage overwhelming emotional swings.

In the heat of intensity, it’s easy to feel "in control," but that intensity was actually a mask for dysfunction. Choosing consistency over intensity is an act of recovery for me. It means choosing a moderate workout when my brain is screaming for an extreme one. It means honoring my body’s need for rest even when my BPD tells me I’m "lazy" for doing so. 2026 is about the steady flame, not the wildfire.

What Will 2026 Say About Your Wellness?

Imagine it is December 31, 2026. You are looking back at the last 12 months. What is the story of your health? Did you finally prioritize your recovery? Did you find a form of movement that brought you joy? Did you treat your body like a home or a battlefield?

The choices you make this week—the protocols you set today—are the first sentences of that story.

Journal Prompts for Your Future Self:

• If my body could talk at the end of 2026, what would I want it to thank me for?

• What is one "dysfunctional dance" (a habit or thought pattern) I am ready to stop doing this year?

• When I look back on 2026, do I want to remember how much I weighed, or how much life I actually lived?

• How can I show myself more grace on the days when "consistency" looks like a 5-minute stretch instead of a 60-minute lift?

Are you ready to build your own 2026 Protocol? I’d love to help you bridge the gap between your intentions and your reality. Click here to learn more about my 8-week challenges!