I was out for coffee with a friend today and she shared how proud of herself she was for the changes she’s made over the last few months.

  • Replacing soda with sparkling water.
  • Changing her Starbucks order from full-on Mocha-Machietto-Caramel-Frappuccino Latte (or something like that) to Almond Milk Latte with one pump of Vanilla instead of the typical three.

These two changes may not seem monumental, but they were the domino effect that allowed her to feel successful and they set in motion even more healthy actions that resulted in a 20 lb fat loss and (her words) a “whole new positive perspective on life.”

Holy smokes!

All from making a couple of 1% changes…that exponentially multiplied themselves with additional 1% changes.

Here’s the thing, though. These changes would not have been nearly as successful had she not REPLACED the items she removed from her life with something else.

It’s a concept we call the Put Off / Put On Principle and stems from a Biblical mandate:

22 You were taught, with regard to your former way of life, to put off your old self, which is being corrupted by its deceitful desires; 23 to be made new in the attitude of your minds; 24 and to put on the new self, created to be like God in true righteousness and holiness. -Ephesians 4:22-24

It’s not productive to just “put off” your old ways.

You must replace it by “putting on” something else. 

And, since the act of “putting on” doesn’t happen by accident, it’s important to be intentional…to know ahead of time what your “put on” activity will be.

This week, could you Put Off / Put On something at least ONCE? 

Nothing grandiose. But something intentional none-the-less.

Here are some ideas:

Put off: An episode on Netflix
Put on: Reading a chapter in a book

Put off: Drinking alcohol every night
Put on: Drinking no/low-alcoholic bevs like this IPA that has a top ratingthese cocktails, or sparkling water with lime and cayenee to mimic the ‘bite’ of alcohol.

Put off: 20 minutes of Facebook
Put on: Taking a 20 minute walk outside

Put off: A negative Mindset…“Nothing is as easy as it looks; everything takes longer than you expect; and if anything can go wrong, it will and at the worst possible moment.”
Put on: A positive Mindset...”Nothing is as hard as it looks; everything is more rewarding than expected; and if anything can go right it will and at the best possible moment.”

Put off: Eating fries with your burger
Put on: Ordering a side of in-season veggies

Put off: Late night ice cream indulge-fest
Put on: Apple + PB snack

When you do one of these things even ONCE, it’ll give you a #WIN for your day that will give you confidence to change the way you think.

And when you change the way you think

you change the way you act.

What one thing will you Put Off / Put On this week? Shoot us an email – we’d love to hear it!

Rooting for you,
Jess + Team Valeo


  1. Chris December 19, 2018 at 9:57 am


    I really appreciate the messages you send. Thanks for the extra effort to help gym members achieve their goals!

    • Jessica January 4, 2019 at 11:02 am

      This means so much. Thank you , Chris!

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