The New Year’s Resolution Conundrum
February 16, 2024
Resolution.
A firm decision to do or not to do something.
Goal.
An idea for the future or desired result that a person envisions, plans and commits to achieve.
Some things happen in life with the flick of a switch. When you want to turn a light on you simply flip the knob, clap your hands or yell across the room to Alexa and “voila”, let there be light.
Other things take time to build, layer upon layer, like a brick house. The process can only happen in a very specific way. With a strong foundation, one brick at a time.
On January first many folks scramble to find the switch that will yield the results they are looking for. But behavior change is not a light switch. Behavior change is a process. Getting stronger, eating healthy, or losing weight won’t happen instantaneously. It happens brick by brick. You only get the results if you follow the process. The right plan and the right effort simultaneously.
“You are never pre-qualified to live your dreams. You qualify yourself by doing the work. By committing—even overcommitting—to what you believe you should do.” – Benjamin P. Hardy
If you are committed to an outcome then the process it will take you to achieve your goal should be irrelevant. Your focus should be determining the right plan and taking the first step towards achieving.
If you are someone who worries about how far away you are from your goal then you are focused on the wrong thing. Focus on what you want, not what you don’t.
When you set your goals say exactly what you want. Getting specific here is key. Numbers and dates. These make your goals realistic and allow you to work backward to where you are today. This will help you set realistic expectations for what you can and should be achieving on a given day.
If your goal is to lose 40lbs, then you should start thinking about the future version of you that weighs 40 lbs less. Your focus is not on losing weight but acting like the person who has already lost it.
You might do things like get to the gym three days a week. Have a salad for lunch every day. Go for walks and spend your weekends on the go. You probably have other healthy friends that support your decisions. Let them help you stay focused on your goals.
In his book The Master Key System, Charles Haanel unpacks the process of achieving one’s goals. He explains that you have to “be it” and “do it” BEFORE you can “have it”. Most people get this process backward. They expect that they will change their behavior once they have achieved their goal. Instead, you must act in accordance with what it means to achieve your goal. Ask yourself, “Would a person who cares about their health make the decision I am about to make?”
The more your decisions and actions align with the goal, the faster it will come to you. Don’t let this New Year slip away from you. Stop looking to flick the switch that will make all of your problems go away.
Instead look for the path that is more difficult, but leads to success. Surround yourself with people doing the thing that you want to be doing. Who look the way you want to look. Learn from them, adapt their behaviors, and put in the work.
2020.
This is your year.
The body c💥 Junkie Journal – October 20, 2025 💥 Training Focus: This week’s weightlifting! We’re working through Bench Press, Back Squats, and Front Rack Lunges — a strong combo to build pressing power, leg strength, and core stability. Stay consistent, trust your form, and don’t skip the accessory work — it’s what keeps those PRs coming! Sit-Up Challenge Update: We’re officially 20 days in, and today’s target is 100 sit-ups! 🧘♀️ Keep grinding — consistency is what transforms this from a challenge into a habit. You’re over halfway there, so stay strong and keep that midline fired up! Ladies Night Recap: Our First Book Exchange was such a success! 📚💚 Big thanks to everyone who came out, swapped stories, and shared their favorite reads. The next event is already on the calendar for January — stay tuned for the date and details soon! Membership Tip: As the weather turns chilly and those dark, rainy mornings roll in, it might be time to upgrade to an Unlimited Membership. Having 7-day access makes it easier to stay consistent and keep moving, no matter how unpredictable the weather gets. Remember — the hardest part is showing up, and we’ve got you covered once you’re here! 🌧️💪 Quote of the Week: “The difference between who you are and who you want to be is what you do.” goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.
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💥 Junkie Journal – Week of October 7 💥 Hey Junkies! 👋 Fall is in full swing around here— new faces, fresh goals, and everyone showing up strong. *Want to stay in the loop on gym updates, events, and challenges? Be sure you’re part of our private Facebook group — StormKing Junkies! That’s where you will see reminders and announcements first. * REMINDER to wear layers as the gym gets cooler with the weather changing!! Personal Training with Coach Danielle If you’ve been thinking about dialing in your form, breaking through a plateau, or adding some extra accountability — Danielle is now taking personal training clients! 🙌 Whether your goal is refining technique, building confidence with the barbell, improving body composition, or staying injury-free, personal training can make a big difference in your routine. Sessions are completely tailored to you — book a single session for a skill tune-up or set up recurring training for ongoing progress. Sessions can take place right here at the gym, and billing runs conveniently through your Wodify account. Interested in getting started? 📩 Email us at stormkingcrossfit@outlook.com or chat with us next time you’re in the gym to connect with Danielle! Sit-Up Challenge Our 30-Day Sit-Up Challenge is underway! ✅ Today’s target: 45 sit-ups Each day we add 5 more sit-ups, with a rest day every 5th day. Break them into sets or power through all at once — just stay consistent! Weekly Programming Highlights This week’s strength focus: Shoulder Press – Build that overhead stability and pressing strength. Back Squat – Chase depth, control, and power through the drive. Power Cleans – Speed and precision meet strength — dial in your technique and move some weight. Keep showing up and putting in the reps — these are foundation builders for everything we do! 💪 Ladies Event – Fall Edition! Ladies, mark your calendars! Friday October 17th 5-7pm! Our first Ladies Night will be a cozy get-together right here in the Café — a perfect kickoff before we choose a home and date for the next one. It’s all about connection, laughter, and community. Keep Showing Up Whether you’re training for goals, joining challenges, or just staying consistent — you’re doing the work that matters. Small actions add up, and this crew keeps proving it every week. Let’s make it another strong one! 💪
Hey Junkies! 👋 We’re wrapping up September and rolling right into a brand-new October challenge. Here’s what’s happening this week: 💪 Squat Challenge – Final Two Days! We’ve been squatting all month and now it’s time to finish strong: Today: 145 squats Tomorrow: 150 squats ✅ That’s the finale! If you’ve stuck with it, huge congrats—you just crushed a month of consistency! 👏 🆕 October Challenge – 30 Days of Sit-Ups Starting Wednesday, Oct 1st, we’re rolling into a 30-Day Sit-Up Challenge! ✅Build your core strength daily ✅Progressively add reps each day Keep the momentum and consistency rolling from squats to abs 💥 🏋️♂️ Programming Highlights Mon/Wed/Fri: Strength barbell work with front squats and deadlifts plus lots of dumbbells, pullups, burpees and cardio! Tues/Thurs: Longer metcons to test your conditioning 🍂 Ladies Night 📆 Friday, Oct 18 | 5–7 PM Potluck + book exchange (bring a wrapped book + dish) Cozy, fun, and community-driven 🙌 Welcome New Faces! You may notice some new folks around the gym this week—thanks to our Free Week! Please give them a big StormKing welcome 👊 and show them what our community is all about. Nothing beats the energy of new people stepping into fitness with us! 🎯 Personal Training at SKAC Looking for extra accountability or a little more focus on your goals? Our personal training options with Coach Danielle makes available one-on-one coaching, custom programming, and the confidence to crush movements inside and outside of class. Whether you’re brand new or looking to take your training to the next level, this is the fastest way to see progress. Ask us how you can work with Danielle! ⚡ Keep Showing Up From squats to sit-ups, consistency beats everything. Don’t wait for the “perfect time”—just show up, put in the work, and watch the results add up.
The Junkie Journal | September 22 Hey Junkies! 👋 We’re rolling into a brand-new week! Thank you to everyone showing up, logging your workouts, and bringing that StormKing spirit—it matters more than you know! 🏋️ Strength Focus This week we’re continuing to build consistency with the basics: Monday: Deadlifts Tuesday: Partner WOD Wednesday: Push Jerk Thursday: Partner WOD Friday: Back Squats 📆 Community Happenings Palmer’s 3rd Birthday Bash 🎉 Coach Paisley is hosting Palmer’s party at the gym Saturday, Sept 27th @ 10am! Family workout first, then cake + dance party. RSVP if you’re bringing littles. 🍂 Ladies Night – Fall Edition! 🍂 Save the date: Friday, Oct 18, 5–7 PM. Potluck + book exchange = cozy vibes and connection. Bring a wrapped book + a dish to share. Who wants to host our first one? 💡 Squat Challenge Update We’re in the final week of our September Squat Challenge! 💪 Today = 125 squats in one session. By the end of the week = 150 squats! 🔥 🔥 Motivation of the Week “Consistency beats intensity.” Show up, even on the days you’re tired. Even half a tank is better than sitting in the garage. 🚗
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🔥 The Junkie Journal | Mid-August Momentum 🔥 Hey Junkies! 👋 We know summer schedules are packed, but don’t let that stop your progress—this is the perfect time to keep stacking small wins. ✨ Ladies Lift – Final Week! This is the last week of our current Ladies Lift session. Huge shoutout to everyone who has shown up, lifted strong, and built confidence these past weeks! 💪 The next round kicks off mid-September—stay tuned for dates. 📆 Coming in September – Air Squat Challenge! It’s simple. It’s effective. And it’s for everyone. We’ll start at 15 squats on Day 1 and build up to 150 squats by Day 30. All in one session, with rests as needed. You’ll be amazed what consistency can do. Who’s in? 🙌 🏋️ This Week in the Gym Strength focus is ON: ✔️Hang Cleans ✔️Bench Press ✔️Deadlifts Conditioning? Expect those long grinder-style metcons on Tuesday and Thursday to keep your engine sharp. Even when the gym feels quiet, your effort counts double—so show up, put in the work, and keep building momentum heading into fall. 🍂
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