Many people make a New Year’s resolution to get healthy or lose weight, but nearly 80% quit by February!
Why is that?
2 reasons: improper goal setting and the difficulty of changing habits.
Most people make a New Year’s resolution like this:
“I’m going to lose weight this year!”
“This year, I’m getting healthy!”
The issue with these goals is that they aren’t specific enough nor do they have a timeframe. If you have the entire year to lose weight, you’re more likely to slack off and procrastinate. You should have a goal more like this:
“I’m going to lose 10 pounds in the next 12 weeks.”
“I’m going to have at least 2 extra servings of vegetables each day.”
These are specific, measurable goals that you can track and be accountable for.
The other part of goal setting that I find is very important is having a powerful why. Why do you want to achieve this goal? And don’t just think surface level…dig really deep.
Why do you want to lose weight? It’s probably not just to fit into your old jeans. Do you want more energy? Do you want to be able to run around with your kids or get off your blood pressure medication?
Having a powerful why will help you keep moving forward when you feel really challenged, and will help you change your old habits.
Humans are creatures of habit. We like things to be consistent, we don’t want to be surprised.
Our habits are deeply ingrained. Have you ever tried to brush your teeth with the opposite hand? You have to think about it and make a conscious effort. It feels odd, uncomfortable, and awkward. The same goes for anything else in our life we are trying to change.
One of the biggest reasons people fail is because they do too much, too fast.
You can’t go from the couch and fast food every day to 2 hours in the gym and eating nothing but kale salads. It is not sustainable long-term. You will get burnt out and default back to your bad habits and regular routine.
The best way to ensure your new, healthy habits stick is to gradually make changes that become your new routine. Here are 5 ways you can move more, and 5 ways you can eat healthier in the new year.
1. Increase your NEAT!
NEAT is non-exercise activity that contributes to your fitness and health, and improves your metabolism. You can do simple things to increase this movement by parking further away at the store, taking the stairs instead of the elevator, going to a printer on the other side of the office.
2. Lift those weights
Strength training not only helps you build muscle and increase your metabolism, but it also increases your bone density, which can lower your risk of osteoporosis. Strength training also lowers your risk of diabetes, heart disease, and can reduce stress.
For beginners, you should meet with a certified trainer who can show you how to lift with proper form. A simple full-body routine 3 times per week will be beneficial for most people.
And ladies… don’t worry, I promise you will not get bulky!
3. Stretch it out
Regular stretching can help prevent injuries and increase your mobility and flexibility. You should focus on dynamic (active) stretching prior to your workouts, and static (passive) stretching post-workout. It’s also very beneficial to have a short stretching routine each morning to help get your blood flowing and body ready for the day.
4. Take a fitness class
If you’re unsure of what to do, or need the accountability of others, a group fitness class can be a fun way to stay on track, and meet others with similar goals.
5. Take a 10 minute walk each day
Not only will this increase your daily movement and stretch out those achy sitting muscles, but it gives you a chance to get outside, get fresh air, and some good ol’ vitamin D. You’ll not just feel physically better, but getting outdoors decreases stress, improves creativity and your mood.
Nourish Yo’ Self
1. Have one extra serving of veggies daily
One of the easiest ways to enhance your nutrition is to simply focus on adding an additional serving of vegetables each day. You can do this by adding peppers and mushrooms to your scrambled eggs, having a side salad with your lunch, or a stir-fry to your dinner.
1 serving = about 1 cup
Yes, this seems toooo simple, but remember, the simpler, the more likely it is to become a habit.
2. Wash + chop all your veggies
One of the things that has contributed to my health habits and goals the most is simply washing and chopping all my vegetables when I get home from the grocery store. Not only does this save you tons of prep time throughout the week, but if they’re ready to be consumed, you’re more likely to grab those chopped carrot sticks and celery than a bag of chips.
3. Drink more water
As humans, our bodies are around 50-70% water. We need to consistently replenish that water as it is used by our bodies to flush out toxins, hydrate our cells and perform tons of other necessary functions in the body. Swap out your afternoon soda or one glass of evening wine for a big glass of water.
4. Eat mindfully
Most of the time, we’re eating while distracted – at our desks while we work, in front of the latest binge-worthy show on Netflix, or in the car. When we’re distracted, we don’t focus on or notice the signals our body is sharing with us when it comes to the food we’re eating, like when it tells us we’re full. Take a little time to slow down, focus on your food, chew and taste it, savor the taste. Notice when you start to feel full and stop. You’ll enjoy your meals much more.
5. Watch your portions
Do you tend to overdo it with the pasta or rice (hello, welcome to the carb-lovers club, there’s lots of us here!)? You don’t have to stress about weighing everything that enters your mouth, but you should be more aware of your portion sizes. MyFitnessPal has a great guide that shows you how to use your hand as a guide to portion sizes.
We all live busy lives. Sometimes we don’t always have the option or opportunity for a meal of whole foods. You can still make smart choices! What’s your health goal?
Healthy Breakfast Bundle: This bundle contains everything you need to wake up your morning and keep you going.
Smart Loss Starter Bundle: Not sure where exactly to start? This bundle comes with an assortment of products, measuring cups, and a 6-month digital coach subscription to get you on the right track…and stay on it!
Weight Management Bars: An assortment of tasty bars that are perfect to throw in your bag or desk drawer, with delicious flavors like Blueberries & Yogurt, Caramel Cookie Dough, and Mixed Berry Crisp.
Snacks: In the mood for something a little salty? Packs of popcorn, tortilla chips, and zesty crisps to satisfy your craving without getting you off track.
Shakes: Sometimes you just want to grab a simple shake and be on your way!
Hydrate: Fuel your workouts and help replace necessary electrolytes by adding these to your water bottle.
Recharge: Progress isn’t made in the workout – it’s made in recovery! Help your body recovery well with essential amino acids and muscle-building protein.
Power of 5 Bundle: This bundle includes a few favorites – a 10-day supply of Double X multivitamins, variety pack of Twist Tubes 2GO, and a variety case of XS Energy Drinks. With every bundle purchase, a donation is made to help fight global childhood malnutrition.
Twist Tubes 2Go Variety Pack: An easy and convenient way to get your vitamins in, while giving your water a tasty flavor.
Bone & Joint Health Bundle: Our bones and joints support our bodies and everything we do.
Double X Multi: We don’t always get all the micronutrients we need for our bodies to run efficiently or optimally. This pack includes a multivitamin, multimineral, and phytonutrient.
Carb Blocker: Take with a carb-heavy meal and don’t stress – Carb Blocker may prevent up to 500 calories from being absorbed when taken with a high-carbohydrate meal.
Need help or have questions? Message me and I’m happy to help you discover the products that could be most helpful to you and your lifestyle.