What To Do Before You Start — And How To Stay On Track

Beginning a health and fitness journey is exciting, but staying consistent is where real transformation happens.

This isn’t about a quick reset or short-term challenge. This is about creating habits, routines, and awareness that support you for the long run. It starts with being intentional before you begin and continues with regular check-ins to make sure you’re still aligned with your goals, your lifestyle, and the woman you are becoming.

Your daily habits — the obvious ones and the subtle ones — shape your results more than you realize. Things like sleep, alcohol, stress, social media use, and your routines either support your goals or slowly work against them. Becoming aware of these is one of the most powerful steps you can take.

Before You Begin: Pause and Think About Your WHY

Ask yourself:

• Why am I starting this journey?

• What do I want to feel, change, or improve?

• What does the healthiest version of me look like?

Write this down. You will come back to it often.

Your “why” is what keeps you going when motivation fades.

Set SMART Goals That Matter

Goals give you direction and purpose.

• Specific: What exactly do I want to achieve?

• Measurable: How will I track progress?

• Achievable: Is this realistic for my lifestyle?

• Relevant: How does this improve my life and health?

• Time-bound: When will I reassess and adjust?

Start with small, sustainable goals. Those build into big results.

Daily Self Check-In (2 Minutes That Change Everything)

Use your habit tracker or a journal.

Morning

• What are my priorities today?

• What am I grateful for?

Evening

• Did I follow through?

• What can I improve tomorrow?

• What did I learn about myself today?

Awareness creates accountability.

Create a Vision of Where You’re Going

Visualize the woman or man you are becoming.

Use photos, quotes, scriptures, or words that represent how you want to feel and live. Keep this somewhere visible. This keeps you connected to your bigger picture.

Build and Use Your Support System

You are not meant to do this alone.

• Share your goals with family or friends

• Stay active in the RaeSmith Fitness community

• Reach out to Coach Rae when you need guidance or encouragement

Support and accountability make consistency easier.

Pay Attention to Lifestyle Habits

Some habits quietly slow progress:

• Alcohol and late nights can affect sleep, hormones, mood, and recovery

• Excessive screen time can increase stress and reduce time for movement and rest

Start by noticing. Then make small adjustments.

Replace habits that drain you with ones that fuel you:

• Stretching

• Walking

• Journaling

• Accessing your workouts or classes in the app

  
  

Monthly Check-In With Yourself

Once a month, take 10 minutes and ask:

• Am I still aligned with my goals?

• What habits are helping me?

• What habits are holding me back?

• Do I need to adjust my goals?

• Do I need support from my community or Coach Rae?

This is where real, long-term success happens — through small adjustments over time.

Tips to Stay on Track

• Progress over perfection

• Hydrate daily

• Prioritize sleep

• Eat mostly whole, nourishing foods

• Move your body consistently

• Celebrate small wins

  
  

Remember

This is not about being perfect. It’s about being aware, intentional, and consistent.

You are building a lifestyle, not completing a challenge.

Stay connected to your why. Check in with yourself monthly. Lean on your support system. And trust that small daily actions lead to powerful long-term results.