That Feeling... before..during..and after (the gap)

Have you ever noticed that feeling right before you start something hard?

The hesitation before a workout, the moment right before your first bite when you know you're eating out of stress instead of hunger, or the pause before speaking when you want to choose words that actually honor who you want to be.

Most of us try to bridge that gap with sheer willpower. We try to force ourselves to change our actions. But transformation doesn’t start with what we do.

It starts with how we feel.

3 Steps to Master the Gap

1. Master Showing Up (The 3-to-30-Second Rule)

The hardest part of any habit is always the beginning. Whether it's stepping onto the workout mat or taking a deep, intentional breath before eating, the resistance lives in the anticipation.

• The Shift: Stop fighting the resistance. Instead of focusing on the hard work ahead, tap into the feeling of your wish fulfilled. Act as if you are already the person who moves, chooses health, and honors their body. Give yourself just 3 to 10 seconds of courage to take that first step.

2. Be Present to the Experience

Multitasking kills habit change. We are so used to rushing through the "doing" that we miss the reward.

• The Shift: When you work out, tune into your physiology—the oxygen, the blood flow, the energy rising in your body. When you eat, chew mindfully and notice the satisfaction. When you anchor your brain to the positive feeling in the present moment, your brain naturally asks for it again tomorrow. Behavior rewarded becomes behavior repeated.

3. Honor the Compound Effect

We often fall into the trap of short-term comfort and long-term pain.

• The Shift: Flip the script. Embrace the short-term stretch because you are building a long-term reward. Celebrate right after you finish—pride and guilt live in the same part of the brain, so choose pride! Remember life principle #10 from the Wellness Vortex model: How you do one thing is how you do everything. Every 1% choice compounds into your future.

Ready to Take the Next Step?

This August, our theme inside the Wellness Vortex Academy is Summer Wellness On The Go, focusing entirely on movement and fitness for busy individuals, travel, sitting at a desk, and life in motion.

• The Kickoff Deep Dive: We officially start with our live deep-dive training on August 1st at 10:30 AM (CST)!

• What We Are Decoding This Month:

  • Micro-Moves: How to effortlessly move more throughout your workday.

  • Postural Alignment: Tapping into proper posture and functional movement.

  • Personalizing Fitness: Tailoring formal fitness recommendations to fit your unique goals, body, and preferences.

  • Longevity & Fun: How to build an active lifestyle for the long term.

Where to Start: You can now literally join for free to preview the framework and decide if it's for you, or choose the best place to start for just $37!

👉 Join the Wellness Vortex Academy Here

Love yourself and love your world through your daily choices. It takes 1%!

To your vitality,

Nadya Nemova-Tatsch

Professional Health, Life & Nutrition Coach, Personal Trainer, Author, and Wellness Empowerment Speaker | Creator of the Wellness Vortex Habit Change Model