How to Stick to a Workout Routine

Written by: Katie Saucier, Founder & CEO | Your Growth, LLC

Why do so many people feel like they need the perfect plan to start working out-only to end up doing nothing at all?

If you’re anything like me, over the years I’ve tried to commit to and stick with a workout routine, I too had failed. I would momentarily get inspired then thoroughly plan out days, weeks, start days, particular exercises, sometimes even start it, then once I take off a couple of days or a long weekend, I would feel like I failed and would stop. I got off schedule, so I’m just going to quit the whole thing. 

My perspective has changed with what I have learned and what I want to share with you. What I’ve found to be true in my experience, in the evidence-based research, and in health and wellness books, consistency was the very best way to combat the cycle of beginning and quitting. They say it takes 21 days to make a habit and atomic habit’s author James Clear says that it is the repetition that matters most, not just the days. 

There are many ways to stick to a workout routine, and this newsletter will provide all you need to know to get started, stay motivated, and stick to a workout routine to better yourself now and in the future!

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Procrastination Doesn’t Mean You Are Lazy 

Written by: Katie Saucier, Founder & CEO | Your Growth, LLC

In this week’s Prevention Digest, you’ll learn about the false stigma that procrastination means you are lazy. Through the research, you will see that the underlying factors of procrastination have a much deeper psychological undertone than simply “I just don’t want to do it right now.”

Find out what psychology says about procrastination and learn about practical application tools that come from the research.

Read about Progress Over Perfection: Breaking the Stronghold of Procrastination and find out what this week’s growth challenge will be!

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True Quality of Life with Injury or Illness- Requires Mental Health Sustainability 

The additional toll your mental health takes while working through these challenges.

Written by: Katie Saucier, Founder & CEO | Your Growth, LLC

Mental health is already multifaceted. When you add injury, illness, chronic disease, anxiety, depression, fear, and financial stress, it becomes a broader socioeconomic issue-and that rabbit hole never ends. 

To narrow that focus, this week’s Prevention Digest centers on mental and emotional well-being, specifically the psychological impacts that injury and illnesses can have during and after recovery.

Find out what evidence-based research says, applications to recovery, coping mechanisms, support, and more!

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The Benefits of Water Rehab: Every Age, Every Level, Every Body. 

Written by: Katie Saucier Founder & CEO | Your Growth, LLC

From stroke recovery, elderly, joint stiffness, injury, arthritis, cardiovascular endurance, circulation, recovery-an abundance of benefits of training in a water environment are endless.

Most people think of rehabilitation, fitness, and performance as separate. Rehab is for injury. Exercise is for health. Training is for athletes.

But what if one system could do all three?

The Burdenko Method challenges that way of thinking.

When movement on land becomes painful, limited, or even impossible water provides an opportunity to continue training, recovering, and improving without the same physical stress on the body.

In this week’s Prevention Digest, we explore a system that blends rehabilitation, conditioning, and performance into one approach. From stroke recovery to elite athletes, water-based training offers a powerful way to move better, recover faster, and build strength safely. This method has been developed into a concept of Fitness Intelligence™-coined as, The Burdenko Method. Evidence-Based Research strongly supports water-based rehabilitation and movement training.

Aquatic therapy can reduce pain, improve balance, increase mobility, increase cardiovascular health, improve musculoskeletal injuries, and improve neurological conditions.

Find out what 15 health benefits come from water rehab! Read about When ‘Just in Case’ Goes Completely Wrong, and this week’s Your Growth Challenge!

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Lower Back Pain: A Deep Dive-Why It Happens and How to Prevent It

Written by: Katie Saucier Founder & CEO | Your Growth, LLC

Lumbar spine musculoskeletal injuries are one of the most common physical issues people experience. But what actually causes them?

The answer: All of the above.

Lower back injuries rarely come from one dramatic moment. More often, they develop slowly over time through repeated stress, poor movement mechanics, muscle weakness, and postural strain. The spine relies heavily on surrounding muscles, joints, ligaments, and tendons to stabilize and support movement. When these systems are not functioning together properly, the lower back often absorbs excessive stress.

In this week’s Prevention Digest, it will explore one of the most common yet preventable musculoskeletal problems: lower back injuries. It breaks down why they occur, what research shows about spinal mechanics, and how everyday movement habits influence injury risk.

Understanding how your body moves-and how to support your spine properly-can significantly reduce the likelihood of long-term pain or dysfunction.

Plus, exclusive tools, tips, resources, insights, and weekly challenge to keep you motivated!

Don’t miss the personal story on-How one dish took me down!

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To Reduce Salt or Not to Reduce Salt- That’s the Confusion

Written by: Katie Saucier Founder & CEO | Your Growth, LLC

Research has shown that salt is essential to the body’s everyday needs yet we, as a whole, are told to minimize the intake?

For years, people have been told to reduce salt intake to protect their health. However, the research now shows that salt is essential to the body. The type of salt, a person’s lifestyle, and their overall health can all influence how salt affects the body, but overall, we need salt for survival. Choosing the right amount and type of salt can have significant impacts on the body.

This week’s Prevention Digest dives deep into one of the most misunderstood nutrients in your diet: sodium. It breaks down the different types of salts, and the surprising health risks at both extremes, as well as the health benefits-from excess intake to not getting enough. Plus, it tackles some of the biggest myths and misconceptions about salt that could be quietly impacting your health.

What we have been told about salt is only half the story.

Don’t miss out on this week’s story: (Almost) Falling Through the Cracks: A Doctor’s Assumption

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Think You’re Getting Enough Sleep—But Are You Really?

Written by: Katie Saucier Founder & CEO | Your Growth, LLC

What if you’re not actually “well-rested” …but just used to being tired?

Most people believe that if they sleep 5-6 hours a night their body is recovering properly—but sleep quality is often overlooked, and it is impacting your cognitive function, energy, mood, hormone balance, weight fluctuations, cardiovascular system, glucose intolerance, and increased negative effects on long-term all-cause mortality rates-more than you realize.

In this week’s Prevention Digest, we explore the long-term health effects of sleep deprivation, factors influencing sleep quality, key principles to optimize sleep and minimize illness or injury, this week’s growth challenge-along with a personal story on why walking away from money may have been a life-changing decision.

The Prevention Digest on the quality of sleep explores a range of sleep challenges, what can improve your rest-and what may be working against it. Discover practical do’s and don’ts, along with tools and resources to help strengthen your sleep hygiene.

Whether it’s for you, a loved one, or a friend, these insights can make a real difference in daily life.

Don’t miss out-subscribe to The Prevention Digest today!