​​​​

JANUARY 3, 2025 • ISSUE 5

It's Your Wake Up Call

Hi, Reader!

​

I was crazy excited to launch this newsletter a few weeks back. For those who didn’t know, “Bean There” blog has actually been around since 2004.

​

Why “Bean,” you ask? Ahh, well, that’s my nickname! Most people in my life call me “Bean.” If I hear my full name? Oh, that’s usually my mom, and it’s code for: I’m in deep shit .

​

P.S. Mom sends her hellos. I'm sure she has another pair of Crocs she can't wait to show you. I bet *nod smile*.

​

Anyway, I’m thrilled to have you here, and on a Friday night no less! Let’s make this fun, real, and worth your time every week.

​

This week’s theme? Tiny action. In my ​latest blog​, I’m sharing how tiny actions—yep, the little stuff—are the real MVPs. Give it a read, then swing back here.

​

​

In this weeks newsletter:

​

• This Week’s Theme: Tiny Action – Why small steps, like waking up at 5:00 a.m., create momentum and make big goals manageable.
• Celebrating Wins – How tiny victories, like turning off the snooze button build confidence and set the stage for way bigger things.
• Spill the Beans – This week’s question: Balancing encouragement and honesty in health goals. Plus, a podcast rec: POD of the Day by James Hobart.
• What’s Next – Details on the Denver seminar and a reminder that all big changes start with small, brave steps.

Now that you've read that...

🤔 QUESTIONS TO CONSIDER

1. Reflect on a goal you've set but struggled to achieve. What specific "doing gaps" have hindered your progress, and how can you address them with small, manageable steps?
2. Are you trying to tackle too many goals at once? What’s one thing you can simplify?

🏆 YOUR CHALLENGE THIS WEEK

​

Pick one goal you’ve been putting off—something that feels overwhelming or just “too big.” Now, break it down into the tiniest step you can imagine. Seriously, make it laughably small.

​

The key? Do that one small thing every day this week. By the end of the week, reflect: How did this tiny action shift your mindset or build momentum?

​

Small steps may not feel glamorous, but start small, stay consistent, and watch what happens. You’ve got this! 💪

✅ BEAN THERE, DONE THAT.

Last week's challenge was to tell me what small win you achieved that week that deserved celebrating?

​

Here's a few things you said:

• "I planned my meals for the week ahead of time and I never do that"
• “I celebrated my efforts, even if the results aren’t visible yet...”
• “I logged my meals every day”
• “I looked in the mirror today and told myself I’m worthy for the first time ever...”

​

I just sat here reading through all your wins, and I can’t even begin to tell you how proud I am of each and every one of you *Athena smiling*. Those things aren’t “small.” They’re huge. I see you. I’m rooting for you. And I want you to know, without a doubt, that you are already creating something incredible and I’m so freaking proud to be in your corner. ❤️

❔SPILL THE BEANS: QUESTION OF THE WEEK

​

"How do I balance encouragement and honesty when talking about long-term health goals?"

​

Lead with empathy. The first step is simple: listen. Really take the time to hear their goals, what matters to them, and why they’re on this journey. Sometimes people just need to feel heard.

​

When it’s time to be honest, don’t come at them. Instead of saying, 'That goal isn’t realistic right now,' try something like, 'That’s such an awesome long-term goal—what if we break it down a little to make sure it doesn't get too overwhelming?' You can still plant seeds of possibility without making them feel like they're failing before they've even started.

​

Encouragement isn’t about throwing 'good jobs'—it’s about celebrating the little wins that matter to them. Did they show up for themselves this week? Hell yea, that’s progress! And when things don’t go perfectly (because, life happens), you can be honest while still lifting them up. Like, 'Okay, this week didn’t go as planned, but the fact that you’re reflecting on it right now? That’s proof you’re still here. What’s a tweak we can make together - can you think of anything?'

​

It’s about being a partner in their journey, not just a coach and definitely not their boss. Long-term health goals take time, and your role is to help them stay encouraged, and....... grounded.

☕ FRESHLY BREWED: WHAT I'M LISTENING TO

​

So, I’ve been listening to James Hobart’s POD of the Day and it grew on me. First off, it’s just ten minutes long—short, sweet, and to the point. Second, it skips all the usual CrossFit drama (hallelujah) and goes straight into thoughtful questions and funny, relatable moments. No nonsense—just solid, engaging conversation. You'll thank me later. 🎧

☕ COOL BEANS

​

If you're attempting some big changes this year, just remember, all big things feel scary at first.

Lastly, this week, I’ve been working on my "Cultivate What Matters" book for 2025. I’m excited to share more on that with you next week as well as starting a new topic on "environment". Stay tuned —let’s keep growing together.

​

Until then, take care

​

Your friend, 💖

​

Athena Perez ​@athenamariebt​

Want to share this newsletter via text, social, or email?

Simply copy and paste the following link: https://athenamperez.com/newsletter-sign-up​

If you were forwarded this message, sign up to receive it each week here. I never spam.

3527 English Street, St Paul, MN 55110
​Unsubscribe · Preferences​