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What no one tells you about fitness/health

You know those nights when you crawl into bed feeling exhausted — and you realize your sheets are clean and fresh out of the laundry? Your bed feels SO cozy and comfy. But it doesn’t just feel good… it also makes it easier to get a good night of sleep! It’s one of life’s little pleasures all made possible thanks to a boring habit.

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Seriously, how many people wake up saying: “Woohoo! I get to change my sheets today!”? (Answer: Very few. ;-)) But we do it anyway because of the payoff.  The irony is that almost every small pleasure in life — and every success! — is built on a foundation of everyday habits. And a lot of those habits are (yes I’ll say it) boring.


Those habits affect

• Your health

• Your fitness level

• Your skills

• Even your relationships & retirement account!


There’s nothing sexy about the process — it’s just a matter of continually making good choices, and showing up and doing the work

• Choosing to eat healthy foods (even when you don’t want to)

• Choosing to exercise regularly (especially when you don’t want to)

• Choosing to keep trying a new skill until we master it (even when you don’t feel like it)


The payoffs are definitely WORTH IT. But there’s something else you need to know. There’s another habit a lot of people develop in life: the need for instant gratification (wanting what we want, when we want it — right now). Overcoming that habit means learning a new skill: delayed gratification. You can learn it like you learn every other skill in life (driving, playing an instrument, cooking, writing). You practice it one day at a time. Delayed gratification is the ability to say no to a small reward right away in order to get a bigger or more important reward later.

Here are some things you can do to get better at this skill:

• Set specific, measurable, and achievable goals for yourself and work towards them consistently. This will help you focus on the long-term benefits of your actions rather than short-term rewards.

• Practice mindfulness and self-reflection. Being aware of your thoughts and feelings can help you identify triggers for impulsive behavior, and make it easier to resist temptation.

• Use visualization techniques to imagine the future rewards of your actions. This can help you stay motivated and focused on your goals.

• Break large tasks into smaller, manageable chunks. This can make it easier to focus on the progress you're making, and make it less overwhelming to delay gratification.

• Surround yourself with positive influences and people who support your goals.

It's also important to remember that developing delayed gratification takes time and practice. Be patient with yourself and give yourself credit for the progress you make. So what’s ONE habit can you practice — starting today — that will help you move the needle toward a healthier & fitter body? Let me know.

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With this guide, you'll be able to create health and fitness goals you feel excited about and can *actually* reach. You'll also get practical action steps and a 4-Week Goal Checklist to get you through the inevitable motivation slump!

Download your free 2023 Goal Crusher Guide now!

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Nancy Valdez with Rafael PT Fitness RPT Fitness in Austin TX

Nancy Valdez


Nancy is a Certified Personal Trainer, Nutrition Coach, Women's Fitness Specialist, & Transformation Life Coach.

Areas of Expertise

Online Training, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, and Stress Reduction.

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