How to write goals for the new year and actually stick to them

As the year slows down and the noise gets louder around food, goals and “new year, new me” energy, I wanted to create an episode that feels like a deep exhale.

In today’s episode, we’re talking about how to step into 2026 feeling calm, clear and intentional not burnt out, restricted or already behind.

We chat about letting go of the end of year food guilt, why Christmas is not the time to micromanage your plate, and how enjoying your life is not the thing that ruins your progress. I share a little life update from being home in New Zealand with my family, Josh and Slinky, and why this slower season has reminded me what actually matters.

Then we get into the real conversation around becoming “that girl” in a way that actually lasts. Not the Pinterest version. Not the all or nothing version. But the grounded, real version who looks after herself, builds routines that support her life, and doesn’t rely on motivation to keep going.

If you’ve ever set goals in January only to burn out by February, this episode is for you. We talk about how to write goals that make sense for your real life, how to stop turning self improvement into pressure, and how to create habits that feel supportive instead of punishing.

This is your gentle reset. A reminder that you’re allowed to enjoy food, enjoy life, and still move toward the version of you you want to become.

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www.britmccrystalfit.com

Instagram & tiktok: @brittanymccrystal

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If you’re feeling the pull to level up in 2026 but you’re tired of extreme plans, burnout cycles, and “new year, new you” pressure, this episode is for you.

In today’s chat, I’m taking you behind the scenes of how I’m intentionally closing out the year and setting myself up for my healthiest, happiest, most aligned chapter yet. I share a really honest life update, including an emotional decision around family and letting go, and why slowing down this Christmas actually feels like the biggest glow up of all.

We talk about why I’m choosing a calm, grounded New Year instead of chaos, and how that one decision has genuinely shaped some of my best years. From there, I break down my 2026 vision for health, confidence, and energy without extremes, punishment, or starting over.

This episode is all about refining what already works, building non negotiable habits that support your body and nervous system, and creating a version of “leveling up” that feels sustainable, strong, and peaceful. Think better sleep, daily movement that actually grounds you, food that fuels you properly, and finally letting go of the idea that exhaustion equals success.

If you want 2026 to feel clear, intentional, and deeply aligned and not just for January but for the whole year, press play. This is your reminder that the best glow ups are built quietly, consistently, and with self respect.

And if this episode resonates, don’t forget to like, rate, and share the podcast so more girls can find this space 🤍

1:1 Coaching Application

www.britmccrystalfit.com

Instagram & tiktok: @brittanymccrystal

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The holidays are here, and so is the guilt! Do you feel like one slice of pie means you’ve ruined everything? You’re not alone.

In this essential episode, we’re tackling the biggest mental obstacle of the season: The All-or-Nothing Trap. We’re giving ourselves permission to be human, swapping perfection for peace, and changing our goal from weight loss to maintenance and enjoyment.

You will learn three non-negotiable strategies:

• The Mindset Reset: Why ten days of fun cannot undo hundreds of days of consistency.
• The Plate Primer: The smart hack to stabilise hunger before you walk into a party so you can choose your food intentionally, not ravenously.
• The Recovery Protocol: How to handle the day after a big meal without guilt, punishment, or starving yourself (and why that scale spike is just water, not fat!).

Stop spiraling and start savouring the season. Your routine is your anchor—you can loosen the rope without drifting away!

1:1 Coaching Application

www.britmccrystalfit.com

Instagram & tiktok: @brittanymccrystal

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Are you running on fumes? Feeling that end-of-year burnout creeping in? 🫠

You're not alone. The world screams "finish strong," but were redefining what strength actually means.

In this deep-dive episode, we reject the intense, aggressive push toward goals and embrace Soft Strength: the power of alignment, peace, and structure that supports you, not drains you.

This isn't fluff, it's your blueprint for a graceful end-of-year reset!

Inside the episode, you'll learn the tangible steps to:

• Define Your Energy: Use our Soul-Level Audit to identify the emotions you want to carry into 2026 and the baggage you need to drop now.
• The Soft Reset: Implement three high-impact, low-effort strategies (like the 10-Minute Micro-Cleanse) to immediately clear mental and physical clutter.
• Soft Girl Discipline: Master the art of consistency fueled by kindness. We share hacks like the Protein Power Anchor and the Morning Mood Setter to make healthy choices feel like romantic self-care rituals.
• Overcome Overwhelm: Learn the one powerful question to ask yourself when feeling stuck: "What is the Next Right Step?"

Stop punishing yourself into a routine and start nurturing yourself into momentum. Finish this year proud, energised, and ready for 2026.

1:1 Coaching Application

www.britmccrystalfit.com

Instagram & tiktok: @brittanymccrystal

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Hey Babe, welcome back to your cozy corner!

Weight loss drugs are everywhere on TikTok, in the news, and definitely in your group chats. Everyone has an opinion, but it’s time to cut through the noise and have a calm, informed, and balanced conversation about what these medications actually are.

This episode is not for or against them it's a deep dive into the facts so you can understand the reality.

In This Episode, We’re Covering:

• What are GLP-1 Medications? We break down Ozempic, Wegovy, Mounjaro, and others. (Hint: They weren't originally created for weight loss!)
• The Science: How these drugs actually work to slow digestion, stabilize blood sugar, regulate appetite, and quiet that constant “food noise.”
• The REAL Benefits: Beyond the headlines, we discuss the significant positives, including:
  • Achieving progress for people with insulin resistance, PCOS, or metabolic issues who have genuinely struggled.
  • Major improvements in health markers like lowering blood sugar, reducing inflammation, improving fatty liver, and decreasing blood pressure.
• A Crucial Reminder: Why taking these medications is not a standalone fix, and how integrating a healthy lifestyle (the kind we coach on!) is essential for long-term maintenance.

This is a judgment-free space to understand the benefits, the mechanism, and the full picture of these game-changing medications.

⚠️ Disclaimer: I am not a doctor, and this is not medical advice. Always consult with your GP or specialist to determine what is best for your body.

Don't forget to follow the podcast and leave a review if you're loving the chats!

1:1 Coaching Application

www.britmccrystalfit.com

Instagram & tiktok: @brittanymccrystal

FREE calorie calculator

This episode is the guide I wish someone handed me when I was starting out.

We’re talking about the biggest mistakes women make in their first month, why so many burn out before they ever see progress, and the simple baseline habits that actually move the needle.

No extremes. No 5am punishments. No “perfect” girl era.

Just the real things that build momentum, confidence and long-term results.

We’ll dive into

• Why trying to change everything at once always backfires

• What your first 30 days should look like

• The foundational habits that make fat loss feel simple

• How adding more protein can genuinely change your entire journey

• And how to finally stop overthinking every bite, step and workout

If you’re ready for a month that feels grounded, doable and aligned with your lifestyle, this is your episode.

1:1 Coaching Application

www.britmccrystalfit.com

Instagram & tiktok: @brittanymccrystal

FREE calorie calculator

Are you a "Monday-Thursday" health queen who turns into a "Friday-Sunday" free-for-all? It’s such an exhausting cycle: you're disciplined all week, but the moment Friday hits, that "forget it" energy takes over.

After a weekend of cocktails, late-night pizza, and bottomless brunch, the "Sunday Scaries" hit hard. You feel puffy, guilty, and like you’ve "undid" all your hard work, forcing yet another "reset" come Monday.

In this episode, I'm tackling the biggest myth in wellness—the all-or-nothing weekend. This isn't about being perfect; it's about being strategic. Because a hot girl deserves to have a life and hit her goals.

Tune in and I'll teach you how to ditch the guilt, find a game plan that works, and build a sustainable lifestyle where you never have to "undo" your progress again.

Welcome back to "Hot Girls Eat Carbs," your safe space for health, wellness, and sustainable weight loss.

Loving the podcast? Please take a moment to leave a review! It means the world to me and helps this little podcast grow and reach new girls.

1:1 Coaching Application

www.britmccrystalfit.com

Instagram & tiktok: @brittanymccrystal

FREE calorie calculator

Have you ever wondered why one week you feel unstoppable, glowing skin, hitting PRs, living your best life, and the next you’re crying at a TikTok of a puppy and can’t even look at your gym shoes? Babe, that’s not inconsistency.

That’s your hormones doing their thing.

In this episode, we’re diving into the real masterclass you never got in high school: how to work with your menstrual cycle, not against it. You’ll learn how to plan your workouts, your social life, and even your carbs around your body’s natural rhythm because your cycle isn’t something to fight, it’s something to flow with.

We’re breaking down the four phases (aka your body’s seasons), chatting about how each one affects your mood, energy, and cravings, and how to sync your life so you can feel your best all month long!!

1:1 Coaching Application

www.britmccrystalfit.com

Instagram & tiktok: @brittanymccrystal

FREE calorie calculator