From Burnout to Breakthrough: Small Steps, Big Changes
"Getting 1 percent better every day counts for a lot in the long run." – James Clear

Thought of the Day
As 2024 comes to a close, many of us find ourselves in one of two camps: either feeling the need to rest after a busy year or striving for a drastic 10,000% improvement in January 2025. At different stages in our lives, we’ve likely experienced both, often accompanied by phrases like “New Year, New Me.” It’s easy to get swept up in the excitement of a new year, or alternatively, to feel burned out and overwhelmed, needing downtime to reset. Wherever you fall on the spectrum, we’re here to help. Progress is built on awareness, self-love, and continuous small improvements.

When you aim for massive changes, you often end up with zero progress—or worse, setbacks. Take a moment to get real with yourself. Write down the patterns you notice when you’re feeling burned out or overwhelmed. Awareness allows honesty about where you currently stand. This isn’t about judgment or shame; it’s about understanding.

For me, burnout shows up as distractions: playing more video games, watching Instagram reels, or deep-diving into YouTube. For others, it might involve drinking, skipping workouts, or engaging in other unproductive habits. Now that you’ve identified your patterns, commit to being 1% better when they arise. For example, I’ll dedicate one less hour to distractions and use that time to read, train, or complete a productive task. Over the year, these small adjustments add up to significant progress and will get me closer to 10,000% improvement.

We all have patterns, and recognizing them is the first step toward meaningful change. After identifying your tendencies, share them with your Empower coach. We’re here to support you and keep you on track as you tackle what’s holding you back. Often, awareness brings judgment, but taking even a small step forward is a big win. Remember, Rome wasn’t built in a day, and you have the luxury of time to make improvements. Don’t be too hard on yourself.

In fitness and life, success isn’t about giant leaps but about consistent, small actions and a willingness to keep improving.

Tuesday Workout

Warm-Up
2 Rounds:

• Full-body rock

• Shoulder pass-throughs

• PVC overhead squat (OHS)

• Bear crawl

• Low plank/high plank

Then:

• Medicine ball cleans

Technique

• Dumbbell (DB) Snatch

• Wall Balls

WOD
2 Rounds:

• 50 DB Snatches (35/50#)

• 50 Wall Balls (14/20#)

Cool Down