Happy Wednesday Reader!

What’s up squad! Happy 2026!

Ideally, we’re making changes and reflecting as an ongoing process throughout the year, but I really do love this time of year when it feels like the whole world gets a fresh start, like we’re all turning the page together.

So if you’re that kind of person too, whether you’re setting New Year’s resolutions or just eyeing some big things you want to change in 2026, whether that’s from a rehab perspective or just chasing some cool ass goals like Hyrox in March, a marathon, or improving a certain lift, I want to leave you with a few simple thoughts to help you.

If you’ve read Atomic Habits by James Clear, you know why it’s a best seller. It’s packed with timeless advice for actually creating change.

One of the first big points he makes is that small habits compound over time into big results. A quote that I love is "we tend to overestimate what we can get done in a week and underestimate what we can accomplish in a month".

Simply checking the box, whether that’s getting a workout in, going for a walk, or doing two of your rehab exercises instead of none, still matters. Even if it’s not full intensity, even if it’s not the perfect session, it’s still valuable. It’s still a step in the right direction. Those small steps compound over time and move you closer to what you actually want, whether that’s achieving a goal or resolving something going on in your body.

So focus less on having the perfect session and more on simply not letting the streak die, especially on the days you’re not motivated. Action drives motivation. The more you do something, the easier it becomes to keep doing it.

The second big point James Clear makes is this: you don’t rise to the level of your goals, you fall to the level of your systems.

What that means is when life inevitably gets messy, it’s not your big lofty goals that sustain your progress. It’s your daily habits, the simple act of showing up and checking the box.

So set yourself up for success. Create an environment that reduces as much friction and as many barriers as possible, anything that could become an excuse. Schedule it in your calendar. Invite a friend to join or hold you accountable. Hire a PT or coach to guide you so you don’t have to make constant decisions and burn out from decision fatigue. Build in accountability and make it easy to do the thing.

Lastly, another key point he makes is to build identity based habits.

I am this type of person, therefore I do these types of things.

If you’ve been dealing with an injury or chronic pain for a while, this is the point I want you to really take away.

Your pain or injury is not part of your identity, and it’s crucial not to talk about yourself that way. If you’re a CrossFitter, a weightlifter, a runner, or someone who loves F45 classes or home workouts, keep seeing yourself as that person. You might just need some temporary modifications, but don’t let pain or injury strip that identity away from you.

Still involve yourself in the community. Do what you can, as often as you can. Keep showing up in those spaces.

I hope something here sticks with you.

Let’s make it a big 2026, y’all!

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All the best,

Zach