Yep…it’s New Year’s Resolution time again. This is such a great time to re-evaluate your lifestyle and to set new goals for a ‘new’ you in the new year. But, how many of you find yourselves setting mostly the same resolutions that you set last year??? Don’t dismay if you have set goals in the past that you did not follow through on. More than 80% of people have set resolutions that they have been unable to realize. The key to success-HAVE A PLAN!
Consider the following when setting your Resolutions to a Healthier, Fitter, Happier You for 2012 and beyond:
C Set a few Realistic and Feasible Goals-WRITE THEM DOWN and post them on your fridge, at your work station, on your bathroom mirror…wherever you will see them daily.
C Create a sub list for each goal that contains strategies that will help you attain the above goals when implemented.
C ACT on these goals within 24-48 hours of writing them down. If you don’t act immediately, chances increase significantly that you will not follow through with your goals
C Be sure to involve others in your plans-your support network is key. Your husband/wife, best friend, sister, brother, partner, mother, colleague, children, your Athletic Therapist/Personal Trainer, your Naturopath, Nutritionist, etc.
Typical Goals and How to Help Shape Your Plans (These are often goals as they should be a priority in everyone’s healthy lifestyle):
More Quality Time with Family:
- This should be at the top of your priority list. Life is precious and we never truly know how long we have on this earth to spend with our loved ones or how long they will be with us. This is why we need to cherish every moment spent together. Be sure that time devoted to your family is saved for just that: family. Do not try to cram in working on your laptop, household chores, errands, phone calls, etc. while spending time with those that mean the most to you. Simply focus on being together and building memories to last a lifetime and beyond…
Indulgent Time for Self:
Set time for things such as:
- An appropriate 7-9 hours of sleep each night
- a quiet walk to allow for self reflection and evaluation
- massage, meditation, yoga, a pedicure
- reading (a book for pleasure, followed by a book for self-improvement and/or professional development)
- bubble bath
- any activity that you can enjoy quietly and peacefully allowing for a slower, less ‘anxious’ pace that you might keep for much of the rest of your waking hours
Better Nutrition: Quick Tips
- Food is fuel-don’t fuel your body with garbage!
- Plan, Plan, Plan.
- Buy groceries at the beginning of your week. Have a meal plan in mind. Wash, chop and prep what can be kept in the fridge (for example, a container of veggies ready to throw in salads, omelets, stir fries, wraps, etc.)
- Cook big portions at once such that meal-sized portions can be frozen and re-heated on busy days. (Things like casseroles, stews, soups, pasta sauces, etc. freeze well)
- Use your Crockpot. On a busy day set something in the slow cooker in the am such that all you need is to toss a salad or prep a side dish of steamed veggies when you arrive home.
- Limit or eliminate Gluten and Alcohol
- Eat a wholesome salad as your entrée for lunch or dinner 5 days per week.
- Eat every 3-4 hours. For most aim for 3 small meals and 2-3 small snacks per day.
- Do NOT skip breakfast
- Set a reasonable number of workouts per week and schedule them into your calendar.
- You need to select a reasonable number of workouts such that you do not set yourself up for failure. For example if you were previously working out 1x/week and you decide that you will now workout 5-6 days per week you are simply being overly ambitious. A better goal would be to promise yourself that you will complete 2-3 workouts per week and when you have consistently achieved this for 4-6 weeks straight, then set a new goal of 5-6 workouts per week. You want to set yourself up for success, not failure
- Try something new. i.e. a Zumba Fitness class, Nordic Walking, snowshoeing, cross country skiing, yoga.
Work Advancement/Employment Success:
- I am a firm believer in that if you have set out to achieve the above goals and have been successful, your work life will fall into place as you will have better focus, increased resiliency and you will be more productive during your working hours.
- Take one day to rest and ‘cheat’ a little. No workout. Maybe a latte or a brownie, some cheese and wine… J
- Keep a journal (at least initially). This will help motivate you and keep you on track. Examples of fantastic, FREE, online tracking sites include www.myfitnesspal.com and www.loseit.com
- Reward yourself: when you have successfully stuck to your plan for 4 weeks, then 8 weeks etc. reward yourself. Maybe this is in the form of a night on the town with your spouse/partner, a Thai Massage, a yoga retreat, a weekend away with the girls/boys, a new outfit…something that you will feel good about and that you can look forward to when you have successfully accomplished a set amount of time sticking to your healthier lifestyle.