How Do You Actually Follow Through on Your New Year Goals?

New year, big goals… but how do you make them stick?

In this episode of The Culture Lap Podcast, I break down why most New Year goals fall apart—and what to do differently if you want 2025 to actually feel different.

We’re talking:

Why goals fail (and it’s not because you’re lazy)

How to set simple, realistic goals that build momentum

The power of systems over motivation

Habit stacking, environment design, and accountability

The 2-Minute Rule that keeps you consistent when motivation dies

How identity, culture, and community shape discipline—especially for runners

Whether you’re chasing a PR, trying to build discipline, or recovering from goals that only lasted 11 days last year… this episode gives you practical tools you can use immediately.

In this Live & Direct episode of The Culture Lap Podcast, I pull up to Nike Mind 001 — a space created to explore the mental side of performance, discipline, and preparation.I attend Nike’s Q&A around the launch of Nike Mind 001 and hear directly from Nike athlete Moses Itauma, as he shares insight into mindset, consistency, and what it takes to perform at the highest level — both mentally and physically.This episode goes beyond training and talent, focusing on the habits, routines, and self-belief that drive long-term progress. From the unseen work to the mental discipline required to stay locked in, this is a real-time look at performance culture.

This is a live and direct episode of the Culture lap Podcast recored in real time and straight from the culture . In this episode , I pull up to South london's forrest Gump aka leon lewis who hosted a pop up run to end 2025 of with a bang and linked up with Adam clarkey and @BiggerThanRunning — someone who’s been shaping the running space in a real way.hope you have a happy new year and an amazing 2026

Merry Christmas and welcome to a special year-end episode of The Culture Lap.

In this episode, I reflect on 2025 — the most disciplined, consistent, and transformative year of my journey so far. From cycling every day in January to personal bests on the road, this year laid the foundation for something bigger: Project 26.2.

this episode covers :

• Building discipline through daily movement

• Race highlights and PBs from 2025

• The Battersea Park Marathon (3:05:31) and the birth of Project 26.2

• How marathon training unlocked new speed

• The road to London Marathon 2026 — chasing 2:53

This episode is about patience, consistency, and becoming the athlete capable of the goal — not just chasing times.

Every mile mattered.
And this is only the beginning.

Winter brings cold runs, shorter days, and heavier moods — and even the most consistent runners feel it. In this episode of The Culture Lap, I talks winter blues, motivation dips, and why movement still matters when discipline gets tested.

I cover why winter running can boost mood and mental clarity, practical tips for staying safe and consistent, and why this season is about building discipline — not chasing PRs.

Whether you’re training, staying active, or fighting the winter slump, this episode is for you.

in this episode i will be going back to where it started and breaking down why I run and the real reason behind the mindset and miles and how running and finrss changed everything. I

talk about the first run that changed everything, what the durag represents for me, and why showing up as my authentic self matters so much in a space where people like me aren’t always represented.

I share how fitness helped me deal with stress, pressure, identity, and purpose and how the whole journey eventually grew into the community we have today

In this very first episode of The Culture Lap Podcast, I’m introducing myself — who I am, where I come from, and why I decided to start this show. At 18 years old, running changed my life in ways I never expected. It taught me discipline, patience, and how to keep moving when everything around me felt heavy.I break down what “The Culture Lap” really means to me: a space where Black culture, youth culture, and running culture all intersect. A space where I can show up unapologetically and help others feel confident doing the same.I also talk about my experience at the Nike After Dark Tour in London — a moment that felt like culture, creativity, and athleticism colliding all at once.This episode lays out what you can expect every week: real conversations, mindset growth, running talk, and stories from both my life and the culture around me.