Making Healthy Habits Stick Long Term

For 3 weeks you do it all perfectly. You’re in the gym 6 days a week, dragging yourself through cardio, trying the latest weight training routine from your favorite influencer of the moment. An hour long weight session plus cardio seems tedious and overwhelming but, based on all the fit people you see on the internet, it sounds like that’s what you need to do in order to make some progress. 

You weigh all your food, log everything in MyFitnessPal, and concoct all kinds of silly combinations to meet your weird macro goals because, somehow, you never end up with a normal distribution at the end of the day. But you’re still hungry so you know you need to use whatever you have left, even if it is 20 g of fats and nothing else. Maybe you’ll just sip on some olive oil and call it good. (Don’t do that please.) 

After 3 weeks, you’re burnt out, annoyed, tired of playing macronutrient Tetris, and completely over spending all your free time in the gym. 

All of this felt so much easier in your 20’s didn’t it? 

Sure did. You had a lot more free time, a lot less responsibilities, and your priorities were totally different. 

The seasons changed. Your time availability shrunk. Work responsibilities increased, you might have added kids and fur babies to the mix, you’re highly stressed, and lower energy than before. And yet, you’re still feeling all this internal pressure and shame to do it all perfectly. 

Progress Over Perfection

I’m going to give you the biggest virtual hug when I say this. You don’t need to do it all to make progress. More than anything, you need to show up consistently. 

Think of it this way - if you show up 3 days a week to workout and you do that consistently for 3 months vs. working out 6 days a week and falling off after week 2, which strategy is going to see better results? 

It's not about intensity. It's about sustainability in the long run. I have to sustain my healthy habits so that I can, not only make progress, but sustain progress.

With that in mind, here are 4 important questions to ask yourself to make habits that STICK:

• Less is more. What do you know you can do consistently for the next 3 months or more?  
  • We are taking a conservative approach to habit setting. We are not interested in what you are capable of doing during a "perfect" week where you feel great, work goes smoothly, the weather is just right, and your energy is optimal. We are focused on what we know you can accomplish even when the week is an absolute dumpster fire. You want to set your habits for success even during THAT week.
• How do we make it more fun?
  • The more you enjoy the activity, the easier it's going to be to do it regularly. You could, for example, reserve your favorite tv show to watch only when you're doing a treadmill walk. You could create a special playlist of all your most upbeat music to make lifting weights feel more exciting. You could invite a friend to train with you. Figure out what would make the habit more enjoyable for you personally. 
• How do we pair it with something you already do consistently?
  • This is habit stacking. It helps us ensure the habit always gets done. You're less likely to forget it when you attach it to a habit you already maintain. Some examples could be drinking 1 cup of water upon turning off your morning alarm or taking a short walk outside right after you brush your teeth. The existing habit is a memory cue for the new healthy habit you want to implement.
• How do we reward you for steps taken without working against your goals?
  • This helps us celebrate when we consistently execute on our healthy habit. On the days when everything in you does not want to get it done, a reward on the other side of your action can be the push you need to keep going. 

The Power of HIIT Training

As a recovering all-or-nothing girly, HIIT training has been an amazing training strategy for me! Because you are limiting the amount of rest taken between each set, you are able to get so much more done in a short amount of time! These last couple of years, I have relied heavily on 30 minute HIIT workouts to train consistently with more limited time availability. It has made such a difference, and it feels sustainable even during the busiest of weeks. 

Curious to try HIIT for yourself?

Here is a 30 minute HIIT workout that is fun, intense, and effective! You're going to get a full body burn with this one. Get ready to sweat! 

Equipment

• Dumbbells
• Exercise Mat (or other soft but sturdy surface to lay on for ab work)
• Bench (or sturdy couch / chair)
• A timer (You can use the one on your phone!)

The Workout

4 Rounds of Each Exercise, 40 Seconds of Work, 20 Seconds Rest in Between

1. Forward Lunge to Reverse Lunge
2. Pullover Sit Up to Press
3. Wide Stance Goblet Squat
4. Single Arm Row
5. Elevated Bent Knee V Tap
6. Wall Sit with Hammer Curl
7. Tricep Dip

Exercise Instructions

FORWARD LUNGE TO REVERSE LUNGE

1. Stand with feet hip width apart and your arms fully extended, holding dumbbells at your sides.
2. Keep your core engaged and your chest upright as you take one large step forward with your left leg.
3. Bend your knees as you lower into the lunge. Your front knee should stop at about a 90 degree angle and your right knee should be nearly touching the floor. Try not to let the knee go past the toes.
4. Drive through your front heel to stand back up and bring the left leg back to the starting position.
5. Now extend your left leg back and lower your body on the right leg until the right knee forms about a 90 degree angle. The left knee should nearly touch the floor. Again, try not to let the knee go past the toes. 
6. Return to the starting position. That's one rep. Complete reps on one side for the desired time and then perform the reps on the other side. 

PULLOVER SIT UP TO PRESS

1. Lie on your back on a mat with your knees bent and feet flat on the floor.
2. Hold a dumbbell with both hands above your chest, arms extended and elbows slightly bent.
3. Inhale and brace your core muscles to stabilize your spine.
4. Slowly lower the dumbbell overhead towards the floor while keeping your arms straight.
5. Keep your lower back pressed into the mat to avoid arching.
6. Exhale and engage your core as you bring the dumbbell back to the starting position, lifting your upper body until you are sitting up straight as you do so.
7. Press the weight up overhead until arms are fully extended.
8. Slowly lower the weight and bring your body back to the mat.
9. That's one rep.

WIDE STANCE GOBLET SQUAT

1. Start with your feet wider than shoulder width apart and toes pointed outward. This is the sumo stance.
2. Hold one end of a dumbbell between both hands underneath your chin. As you descend into the squat, make sure your toes, knees, and hips stay lined up with each other.
3. Descend until your thighs are parallel to the floor. Keep your chest up throughout the movement.
4. Drive through your heels to come back up to the starting position.
5. Repeat.

SINGLE ARM ROW

1. Begin by standing with your feet staggered, holding a dumbbell in one hand with a neutral grip (palm facing inward.)
2. Bend your knees slightly and hinge at your hips to lean forward, keeping your back straight and core engaged. Your torso should be almost parallel to the ground.
3. Let the dumbbell hang straight down in front of you with your arm fully extended.
4. Inhale and pull the dumbbell towards your hip by retracting your shoulder blade and bending your elbow, keeping it close to your body.
5. Exhale as you squeeze your back muscles at the top of the movement.
6. Slowly lower the dumbbell back down to the starting position in a controlled manner.
7. Perform reps for the desired time, then switch sides and repeat the exercise with the other arm.

ELEVATED BENT KNEE V TAP

1. Lie flat on your back on the floor. Stiffen (“brace”) your abdominal muscles to stabilize your spine. (To do this, pretend someone is about to punch you in the stomach and harden the ab muscles.)
2. Bring your feet up into the air with legs bent at a 90 degree angle.
3. Keep the lower back glued to the floor the entire time.
4. Lower both feet down and out to the floor, maintaining that right angle bend in your knee. Do not let the back come off the ground!
5. Slowly raise your feet back to the starting position.
6. Repeat.

WALL SIT WITH HAMMER CURL

1. Stand up straight with your back against a wall. Hold a dumbbell in each hand with a neutral grip (palms facing each other.) Arms should be fully extended at your sides.
2. Keeping your feet planted, slide your torso down the wall until your thighs are parallel to the floor and your legs form a 90 degree angle.
3. Hold this position the whole time. Keep the knees in line with the toes the whole time.
4. While holding the wall sit position, curl the weights up toward your shoulders. 
5. Pause and then slowly return the dumbbells to the starting position.
6. Continue to perform hammer curls while holding the wall sit position.

TRICEP DIP 

1. Stand in front of a bench, sturdy couch, or chair, facing away from it. 
2. Bend your knees and place your palms on the edge of the bench about shoulder width apart. 
3. Bend your elbows straight back behind you to slowly lower your body towards the floor. Keep the elbows tucked the whole time. 
4. Use your triceps to push yourself back up to the starting position. 
5. The further your feet are in front of your body, the more challenging this move will be. 

Ready to transform your body, health, and confidence with online personal training and nutrition coaching for women—without your life revolving around fitness?

Emily Cramer Fitness offers 1:1 online fitness and nutrition coaching for women who want to lose fat, build muscle, and finally stay consistent without all-or-nothing thinking.

This coaching is for you if:

✔ You want a personalized workout and nutrition plan that fits your real life

✔ You’re tired of starting over and want sustainable fat loss and muscle building

✔ You want to feel confident, strong, and energized—not restricted or burnt out

✔ You want expert guidance, accountability, and support every step of the way

There will never be a perfect time to start. Confidence comes after you take action—and every small step forward brings you closer to the life you want.

Not sure if it could work for you?

Check out my Client Success Stories—real women, real results.

 👉 Apply now to see if 1:1 coaching is the right fit for you.

Applications are reviewed personally, and accepted applicants will be invited to a call to discuss goals and next steps.

Still have questions?

You’re not alone—here are the most common ones I hear from women considering 1:1 coaching.

Frequently Asked Questions

Q: Do I need to already be fit to apply?

A: Not at all. My clients come from all different starting points. What matters most is your willingness to be consistent and open to learning—not where you’re starting from.

Q: How does online personal training and nutrition coaching work?

A: You’ll receive a fully personalized workout and nutrition plan, ongoing support, and regular check-ins—all delivered online so it fits into your schedule and lifestyle.

Q: Do I need access to a gym?

A: Nope! Programs can be customized for home workouts or gym workouts. I tailor the program to whatever equipment you have available.

Q: Is this a meal plan?

A: This isn’t a restrictive or generic meal plan. I teach you how to eat in a way that supports fat loss, muscle building, and long-term consistency—without cutting out foods you love.

Q: How long is the coaching commitment?

A: This is a 1:1 coaching experience designed to create lasting change. Commitment length and details are discussed during the application call to ensure we’re the right fit.

Q: How do I get started?

A: Simply apply through the coaching application. If accepted, you’ll be invited to a call to talk through your goals, answer questions, and see if coaching is right for you.

To Your Health & Success,

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Musician: MAR - KEY (from Audiio)