This episode of the Female Athlete Nutrition podcast is a solo episode centered around New Year goal setting. Before diving deep into the main topic, Lindsey shares some big life updates having recently given birth to baby Gabriel. Lindsey reminds us all to have patience and compassion for ourselves and for the things that are out of our control when looking to the future. As with every New Year, this January comes with an overwhelming amount of societal pressure and diet culture messaging to transform ourselves into someone new. Lindsey touches on the importance of how we frame our goals and offers up several things to think about:  -Instead of focusing on changing ourselves, why not work on self-compassion? -Shift from resolving to break old behaviors and restrict yourself, to thinking of things to add in and new positive habits to create. -Focus on a couple of smaller, realistic goals rather than on many big and unrealistic expectations. Lindsey acknowledges the low success rate for most New Year’s resolutions before talking us through 5 strategies for success. These strategies start with brainstorming areas you have more control over, before thinking through SMART goals: specific, measurable, achievable, realistic and timely targets for ourselves. Lindsey classifies goals into outcome, performance and process goals, explaining how the amount of control you have varies across these different types: you have the most control over the process, outcomes aren’t guaranteed. After defining your goals, creating boundaries, and identifying the processes required to achieve them, Lindsey offers up the 3 R’s for forming habits: reminder, routine and reward. Consistently practicing these goal-directed habits and processes are the keys to successfully achieving your goal. This episode is brought to you by the Female Athlete System of Transformation: Click here to Book a Call & learn more Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.RiseUpNutritionRUN.com