This Is Hard. How To Make It Easier.
If you’ve tried to lose weight, get stronger, or even just feel better, you know it can be tough. As much as I believe in the power of diet, fitness, and lifestyle changes, I’m also upfront about one thing: this stuff is hard.
It’s easy to get excited about a new routine, but when reality hits, it’s a different story.
And I’m not just talking about other people—I face struggles in my own health journey too. Even as a coach and physical therapist, I hit roadblocks, and I have to remind myself to stay focused. This isn’t a “one and done” kind of deal—it’s a lifelong process of making better choices, day after day.
Just this past week, several of my clients hit tough moments that reminded me just how challenging this can be—even for those who are highly motivated:
A 65-year-old retired nurse: She gained 50 pounds over the years due to work stress, and now, she’s looking to lose weight—not just for aesthetics, but to ease the back and knee pain that’s been holding her back from feeling healthy again.
A mother of two young kids: Between the chaos of family life and work, she’s struggling to stay on track with her diet. Finding time for herself feels impossible, and she’s feeling the weight of it.
A long-time client who’s made incredible progress: He’s lost a ton of weight, but the last 10 pounds are proving stubborn. Even with all his hard work, he’s starting to feel discouraged.
A client who lost over 50 pounds but regained 20: He’s had enough. He’s ready to take things seriously again, but he's frustrated by the setback and uncertain about how to get back on track.
Here are three key principles that help my clients push through.
1. Stay Anchored to a Strong "Why"
One of the biggest game-changers in making health and fitness easier is having a deep, personal "why"—a reason so strong that it pulls you through when motivation dips and life gets in the way.
I recently started working with a client in his 60s who is the primary caregiver for his wife, who has health challenges. He also has four young grandkids he wants to keep up with. This guy is amazing and extremely hard working. His "why" is simple yet powerful: he wants to be healthy enough to enjoy life with his grandkids and be there for his wife. Not just be around—but be an active part of their lives.
That kind of deep motivation makes all the difference when it comes to sticking with a health routine, even when it feels tough.
Your “why” doesn’t have to be dramatic—it just has to matter to you. Maybe it’s about playing sports with your kids, feeling better in your own skin, or improving your energy so you can power through your workday without crashing.
To uncover your own why, ask yourself:
How would I feel waking up every day with more energy?
What activities would I enjoy more if I felt stronger and healthier?
How would my life be different without nagging health issues or fatigue?
Having a clear and compelling reason keeps you grounded when things get hard. It reminds you why you started and why it’s worth sticking with it.
2. Identify and Stick to Your Non-Negotiables
Another way to make your health journey easier? Establish your non-negotiables—the small but powerful habits that you commit to no matter what.
These are the 5% of decisions that make 95% of the difference.
For me, my non-negotiables include:
✅ 7 hours of sleep – Crucial for recovery, energy, and focus.
✅ At least 150g of protein daily – Supports muscle maintenance and keeps me full.
✅ Staying hydrated – Impacts energy, performance, and overall well-being.
✅ A structured training plan – Eliminates guesswork and ensures consistency.
These small actions, done consistently, create a strong foundation that makes everything else easier.
Your non-negotiables may look different, and that’s okay. Maybe it’s daily movement, meal prep, or a set bedtime. The key is to identify the few habits that make the biggest impact for you and stick to them—no excuses.
To find yours, ask:
What 2-3 things, if I do them consistently, will have the biggest impact on my health?
Are they simple enough to commit to every day, no matter what?
Start small, build from there, and watch how much easier progress becomes.
3. Accept That It’s Not Supposed to Be Easy or Fast—And Dig In
This might be tough to hear, but it’s important: getting in shape is not supposed to be easy or fast.
The fitness industry constantly bombards us with quick fixes, “miracle” diets, and instant results. But the truth? Real, lasting change takes time and effort.
Think about it:
You didn’t get out of shape in 30 days, so you won’t get back in shape in 30 days.
The first few weeks of a new program feel great—then reality hits, progress slows, and frustration kicks in.
This is where most people quit.
But here’s the secret: Embrace the suck.
Progress isn’t linear. Some weeks you’ll crush it, other weeks will feel like a grind. But the people who succeed are the ones who push through when it gets tough.
So when progress feels slow, remind yourself:
✅ Slow progress is still progress.
✅ There are no shortcuts to lasting health and fitness.
✅ Small, consistent efforts compound into major results over time.
Wrapping It Up: Your Next Step Toward Easier Health
Improving your health isn’t easy, but it’s worth every bit of effort. The key to making it easier?
✔ Stay anchored to a strong why.
✔ Commit to your non-negotiables.
✔ Accept that it’s a process, not a quick fix—and keep going.
You don’t have to be perfect—you just have to be consistent. Every small effort adds up. And if you keep pushing, the results will come.
If you’re ready to simplify your health journey and make lasting changes without the overwhelm, let’s talk. Whether you’re struggling to get started or need support to break through a plateau, I’m here to help.
Click here to connect and learn how my coaching program can help you get results and stay on track—without the guesswork.
Let’s make it easier, together.
Best,
John
P.S. The best part of my oil change? Stumbling upon this gem in the waiting room.
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
