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Welcome to Move It Daily
💪✨ Whether you’re brand new or a longtime reader—I'm so glad you're here. This space is all about joyful movement, nourishing meals, and fierce motivation to help you unlock your potential. Each edition brings bite-sized challenges, sassy inspiration, and recipes that make healthy living feel doable (and dare I say, fun). Make sure to check your inbox every Tuesday for your dose of motivation—you won’t want to miss it.
✨ Need a little extra spark between editions? Make sure to swing by my Instagram this week for bite-sized motivation, wellness tips, and behind-the-scenes joy. I’m always sharing ways to move, nourish, and thrive—come say hi and let’s keep the momentum going! 💛
Rest is part of progress
Motivation: How to Harness It, Shape It, and Actually Make It Last This New Year
Every December, motivation struts in like it owns the place. Suddenly we’re all buying new planners, reorganizing our lives, and declaring that this is the year we finally get it together. New Year’s resolutions pop up everywhere — big goals, bold promises, and a whole lot of “New Year, New Me” energy.
But here’s the truth no one talks about enough: motivation isn’t a personality trait. It’s not something you magically wake up with on January 1st. And it definitely isn’t a glittery burst of inspiration that carries you through 365 days of real life.
Motivation is a skill. A tool. A resource you can learn to work with — not wait for. And as we head into a brand-new year, it’s the perfect time to understand what motivation actually is, how it works, and how to build goals that don’t fizzle out by February.
🌟 The Two Types of Motivation (and Why You Need Both)
Intrinsic Motivation — Your Inner Spark
This is the motivation that comes from inside you. It’s driven by joy, curiosity, satisfaction, or personal meaning. You move because it feels good. You nourish your body because it makes you feel strong. You show up because you love who you’re becoming. Intrinsic motivation is powerful because it’s sustainable. It’s the “I do this because it lights me up” energy.
Extrinsic Motivation — The Outside Push
This is motivation fueled by external rewards or structure. You move because you’re following a program. You show up because you’re tracking your habits. You stay consistent because you want to hit a milestone or earn a reward. Extrinsic motivation gets a bad reputation, but it’s incredibly useful — especially when you’re starting something new or rebuilding a routine. The magic happens when you use both. Intrinsic motivation keeps you going. Extrinsic motivation gets you started.
🎉 Why Most New Year’s Resolutions Fail
Most resolutions fail because they’re built on excitement, not structure. People set huge, sweeping goals like:
• “I’m going to work out every day.”
• “I’m going to lose 20 pounds.”
• “I’m going to overhaul my entire life starting Monday.
” That’s not motivation — that’s adrenaline. And adrenaline burns out fast. What you need instead is a system that supports you long after the New Year buzz fades.
🧩 How to Break Your Big Goal Into Smaller, Doable Wins
Let’s say your big goal for the year is: “I want to feel stronger and healthier.” Beautiful. Now let’s break it down so it actually sticks.
Choose Your North Star This is your big-picture intention — the thing that guides your choices all year long. Examples: • Feel stronger • Build consistency • Improve energy • Reduce stress • Nourish your body Your North Star is your why.
Set Quarterly Focus Goals Instead of trying to change everything at once, choose one focus per quarter. Examples: • Q1: Build a 3‑day movement routine • Q2: Add more protein and veggies • Q3: Improve sleep and recovery • Q4: Increase strength or endurance This gives your year structure without overwhelm.
Break Each Quarter Into Monthly Mini-Goals These are small, specific, doable actions. Examples: • January: Move 10–20 minutes, 3x/week • February: Add one protein source to each meal • March: Try one new workout style Small goals build momentum. Momentum builds confidence. Confidence builds consistency.
Celebrate Every Win Celebration isn’t optional — it’s fuel. It reinforces intrinsic motivation and keeps the journey joyful. And joy is what makes habits stick.
✨ Choosing a “Word of the Year” — A Simple, Powerful Motivation Tool
Not everyone thrives with traditional resolutions. Some people love structure; others feel boxed in by it. That’s why I adore the idea of choosing a Word of the Year — a single intention that becomes your anchor, your reminder, and your quiet nudge forward when life gets loud.
My friend did this last year and again this year. Her word this year is peace. She wanted to protect her energy and create more calm. And that one word will guide her decisions all year long.
This year, I’m joining her. My word is determined. Determined to show up. Determined to move with joy. Determined to nourish myself with intention. Determined to keep going even when motivation dips.
A word of the year isn’t about perfection — it’s about direction. It’s a compass, not a checklist. If you want to try this too, here are some powerful words to choose from:
Strength & Resilience Strong
• Steady • Brave • Resilient • Grounded
Growth & Progress
Evolve • Rise • Momentum • Flourish • Become
Energy & Action
Determined • Driven • Consistent • Bold • Focused
Calm & Clarity
Peace • Ease • Balance • Presence • Harmony
Joy & Connection
Joyful • Radiant • Grateful • Celebrate • Thrive
Health & Nourishment
Nourish • Restore • Vitality • Strengthen • Sustain
Choose the one that feels like a spark in your chest — the one that whispers, “This is who I’m becoming.”
🌱 Your New Year Motivation Blueprint
As you step into the new year, remember: Motivation isn’t something you wait for. It’s something you build. One small step. One tiny win. One determined moment at a time. Your goals don’t need to be perfect — they just need to be yours. And with a clear intention, a simple structure, and a word that grounds you, you can create a year that feels aligned, joyful, and deeply empowering.
🍽️ Weeknight Wins: Two High-Protein Dinners in 30 Minutes or Less
Say goodbye to boring dinners and hello to flavor-packed fuel! These two quick recipes are perfect for busy nights when you want something nourishing, satisfying, and totally doable.
• Creamy Lemon Garlic Chicken Bowls: Tender chicken in a zesty, protein-rich yogurt sauce served with fluffy rice and vibrant broccoli. Comfort food with a fresh twist — ready in 30 minutes.
• High-Protein Turkey Taco Skillet: A one-pan fiesta of lean ground turkey, beans, corn, and peppers, seasoned to perfection and topped with cheese and lime. Wrap it, bowl it, or eat it straight from the skillet.
Creamy Lemon Garlic Chicken Bowls (30 minutes)
Ingredients (2 servings)
• 2 small chicken breasts (about 6 oz each)
• 1 tbsp olive oil
• 1 tsp garlic powder
• 2 cloves garlic, minced
• Juice of 1 lemon
• ¼ cup chicken broth
• ¼ cup plain Greek yogurt
• 1 cup cooked rice or quinoa
• 1 cup steamed broccoli
• Salt + pepper
• Optional: parsley, chili flakes Instructions
Slice chicken into thin strips for faster cooking.
Heat olive oil in a skillet, add chicken, season with garlic powder, salt, and pepper. Cook 5–6 minutes until browned.
Add minced garlic and sauté 1 minute.
Pour in lemon juice + broth. Simmer 2–3 minutes.
Remove from heat and stir in Greek yogurt to make a creamy sauce (don’t boil or it may curdle).
Serve over rice or quinoa with steamed broccoli.
Add parsley or chili flakes for a little flair.
Approx Macros (per serving)
• Calories: ~420
• Protein: ~40g
• Carbs: ~38g
• Fat: ~14g
High‑Protein Turkey Taco Skillet (25 minutes)
Ingredients (2 servings)
• 8 oz lean ground turkey (93% or 99%)
• 1 tsp olive oil
• 1 bell pepper, diced
• ½ small onion, diced
• 1 cup canned black beans, rinsed
• ½ cup corn (fresh, frozen, or canned)
• 1 tbsp taco seasoning
• ¼ cup salsa
• ¼ cup shredded cheese (optional)
• Fresh lime + cilantro Instructions
Heat oil in a skillet and cook turkey until browned (5–6 minutes).
Add onion + bell pepper and sauté 3–4 minutes.
Stir in beans, corn, taco seasoning, and salsa.
Simmer 3–5 minutes until everything is hot and combined.
Top with cheese, cilantro, and a squeeze of lime.
Serve with rice, tortillas, or over shredded lettuce for a lighter bowl.
Approx Macros (per serving, without tortillas)
• Calories: ~390
• Protein: ~38g
• Carbs: ~32g
• Fat: ~13g
Workout
💥 Move It Daily: Full-Body Starter Workout (25–30 minutes}
🔁 Structure • 5 moves • 3 rounds • 30 seconds work / 15 seconds rest • Optional: 1-minute rest between rounds
🧘♀️ Warm-Up (3–5 minutes) Get your body warm and your mindset fired up:
• March in place or light jog – 1 min
• Arm circles (forward + back) – 30 sec each
• Bodyweight squats – 10 reps • Cat-cow stretch – 30 sec
• Hip circles or gentle lunges – 1 min
🔥 Main Circuit (Repeat 3x)
Squat + Reach
• Stand with feet shoulder-width apart, squat down, then reach arms overhead as you rise.
• Works: legs, glutes, shoulders, core
• Tip: Keep chest lifted and knees tracking over toes.
Modified Push-Ups
• On knees or toes, lower chest toward the floor, then push back up.
• Works: chest, arms, core
• Tip: Keep elbows at a 45° angle and core engaged.
Standing Knee Drives (each side)
• Stand tall, drive one knee up toward chest while swinging opposite arm. • Works: core, glutes, cardio
• Tip: Go slow and controlled or speed it up for a cardio burst.
Glute Bridges
• Lie on your back, knees bent, feet flat. Lift hips, squeeze glutes, lower slowly.
• Works: glutes, hamstrings, lower back
• Tip: Press through heels and avoid arching your back.
Plank Hold or Shoulder Taps
• Hold a plank on forearms or hands. Add shoulder taps for extra challenge.
• Works: core, shoulders, stability
• Tip: Keep hips level and avoid sagging.
🧘♀️ Cool Down (3–5 minutes)
• Forward fold – 30 sec • Seated twist – 30 sec each side
• Child’s pose – 1 min • Deep breathing – 1 min
💬 Motivational Reminder
You don’t need to be perfect — you just need to show up. This workout is your starting line, not your finish line. Celebrate every rep, every round, every drop of sweat. You’re building momentum, one move at a time.
✨ Call to Action
Ready to make consistency fun and visible? • Grab your Move It Daily trackers in my store to mark your streaks and celebrate your wins. • Join the conversation on Facebook and Instagram (@MoveItDaily) to share progress, cheer others on, and jump into our next challenge. Consistency is easier—and way more joyful—when we do it together.
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🎆 Wishing You a Strong, Joyful, and Determined New Year
“This year, don’t tiptoe into your goals — kick the damn door open. Show up loud, bold, and beautifully imperfect. You don’t need permission to grow. You just need the guts to start and the grit to keep going.”
As we wrap up this final newsletter of the year, I want to send you into January with a full heart and a fierce belief in what you’re capable of. Whether you’re setting big goals, choosing a single guiding word, or simply committing to showing up a little more for yourself, know this: you don’t need a “new you” — you just need you, supported, encouraged, and moving with intention.
Thank you for being part of this community, for choosing joy in movement, and for celebrating progress in all its forms. I’m cheering for you as you step into a fresh year filled with possibility, strength, and small wins that add up to something powerful. Here’s to a year of determination, growth, and feeling damn proud of yourself along the way.
Happy New Year — let’s move into it together.