7 Things to Leave Behind in 2018 | Cutting Out the Old Before Building the New


So here's the deal: New Year's resolutions will only work if you do one thing.

Okay, so more than ONE thing - but this one thing is pretty important.

Cut out the old habits that are holding you back before you focus on building the new ones that will propel you forward.

Think about it: what is one thing you want to accomplish in 2018? You can definitely have more than one New Year's resolution, but for right now just think of the MOST important thing on your list.

Now: what is keeping you from doing that one thing today? Is it a bad habit that is holding you back?

The reality is: we will never reach the goals we set for ourselves if we are the ones keeping ourselves from moving forward.

CLICK HERE to view: How to Identify Cravings & Avoid Overeating During the Holidays


I have always been a New Year's resolution junkie - I love the thought of a fresh, blank chapter and not knowing what the next 365 days hold! I have found it so helpful to set smaller goals that act as stepping stones to move me closer to an even bigger, long term goal. Small victories add up to one big achievement!

Before we go setting New Year's resolutions that are unrealistic and only set us up for disappointment: think about starting small and taking steps every day to reach what it is you want to achieve. With this strategy, every day is an opportunity to do something that will make you a better person, improve your skills, and cut out the bad habits that are preventing you from reaching your larger goal.

When we let these bad habits act as the foundation for our choices and actions they act like a wall in the middle of the road - you can't break past it to get to your destination! But: good news. You're in the driver's seat and you can choose to leave these bad habits behind in 2018. Here are a list of 7 habits to kick to the curb as we head in to the new year.

CLICK HERE to download my 12 Days of Toning Holiday Fitness Guide!



1. Negativity

There is a reason this is number ONE. A positive mind = a positive life. Your body hears every word your mind says and the thoughts you give energy will flourish. Make sure they are positive, uplifting, and in-line with your vision.

2. Skipping on sleep

I am guilty of this one. I always justify staying up late to work as beneficial because I am being "productive." But really, if you are skipping on sleep, how productive are you actually being when you are too tired to give energy to other areas of your life the next day?

3. Foods you hate

Breaking news: you don't have to follow all the health and wellness trends if you HATE them! Not a fan of green juices and kale? Then don't eat them. There are plenty of other foods that provide similar health benefits that you may enjoy more. Don't torture yourself with a fad diet that isn't sustainable for the long-run.

CLICK HERE to view some of my favorite healthy recipes (that taste great too)!


4. Unnecessary stress

Stress can wreak havoc on your fitness progress and overall health. It can lead to weight gain, lack of sleep, skin problems, and higher levels of anxiety. Try to identify areas of your life that are causing you unnecessary stress and cut them out. It may be work, a relationship, or an environment in your life that is doing more harm than good.

5. Skipping your morning routine

My morning routine is one thing I refuse to sacrifice - because it affects the rest of my day. I like to wake up, eat a nourishing breakfast and work out before I start my day. I find that when I stick to this schedule, I have more energy and am much more productive for the whole rest of the day. Try setting your alarm a little earlier in the AM so you have plenty of time to start your day on the right foot.


6. Not taking time to disconnect

Let's be real: social media is a HUGE part of our lives and isn't going anywhere. A lot of times, spending too much time online can lead to the "comparison game", make it difficult to focus on a task, and cause productivity to tank. We have all been sucked in to that "social media black hole" where we end up accidentally online for 30 minutes when we just meant to check our text messages. Try to spend some time extra time unplugged and offline each day to see the difference it can make in your mood and how much you can get done when you aren't checking your phone.


7. Working out because you "have to."

If you hate running: don't run. If you're not in to yoga: don't do yoga. There are PLENTY of options when it comes to movement and exercise. Make sure you are choosing a workout you enjoy and that you can see yourself doing for the long-run. Movement should be a part of your lifestyle and something you love to do - not just something you do because you "have to" to look a certain way. The internal benefits of doing a workout you love will far outweigh the external benefits!


What are some habits you're going to work on breaking at the start of the new year? Have you set your New Year's resolutions yet? Leave some of your goals in the comments below. I want to hear from you!

Don't be shy! Head over to my Instagram account @samanthabowers_ and say hi. You'll also find more workouts, healthy recipes, and fitness tips!

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