Create Your Fitness Resolution!
Happy New Year to you! And, with the new year we normally think about making at least one new fitness resolution. A time to reflect on what we’ve done right and try to change things we may have let slip a bit from where we’d ideally like to be. And this is the perfect time to think about what we would like to achieve during the upcoming year.
So, if you made a New Year’s resolution to stay fit and eat healthy, congratulations. And to give you a helping hand with that, we have some tips for you. Sticking with your health goals will be the best gift you can give yourself. And if you haven’t been active in a while, it may also prove to be the most challenging.
I’m sure I don’t have to tell you that anything worthwhile isn’t, and will never be, easy. And that goes for exercising and staying active. Your new goals will require motivation and a desire to change on your part. And unfortunately, the more time you’ve spent behind your desk inactive, the harder it may be. But if you set realistic goals and attain them, the benefits are worth it. You’ll see…
What does your fitness resolution look like?
Why do we make resolutions every New Year anyway? What’s in it for us?
Let’s start by seeing what resolution really means. And by using Google search we found that there are actually six varying definitions for resolution, but we’ll focus on the two related to goal setting.
1. a firm decision to do or not to do something.Similar: intention, resolve, decision, intent, aim, aspiration, design, purpose, plan, commitment, pledge, promise…—
2. the quality of being determined or resolute.Similar: determination, purpose, resolve, will power, intentness…—
3. the action of solving a problem, dispute, or contentious matter.Similar: solution to, answer to, end to, resolving, settlement, conclusion…
Ok, so the dictionary states that we have to make a firm decision to do something (or not). Got that. And we have a problem we want to solve. Got that too.
What are your goals?
So now we need to zero in on what we want to do. This requires a bit more thought so dig deep. Do you:
- a bit overweight?
- eat too much junk food?
- sit too much?
- too ‘soft in the middle’ and want to firm-up?
- or something else entirely?
Your goals don’t have to require a huge change. In fact, small changes are usually more manageable and sustainable. Meaning that we are more apt to stick with them, making them the perfect resolution. So let’s create that list.
For example, you may want to 1. eat less candy, 2. stop going back for seconds at mealtime, 2. stop snacking after dinner. These are perfect goals. They are reasonable and do-able.
It’s here that you’ll want to make a note of the date and the change you want to happen. If you want to lose weight or tone up, take a ‘before’ photo. Set your calendar to check in again in 3 months to see how you are doing. Do this until you hit your one year anniversary of change. Expect setbacks, it’s a normal part of life, but remember, those moments don’t define your success. The positive reinforcements of what you want success to be will. And if it will help, read these suggestions every 3 months to help with that reinforcement.
Not just for the new year, but a Lifetime Fitness Resolution
Now that we know our resolution and our goals, we should think of them every morning when we get out of bed. First thing – every morning. Think about those goals and what you want to make happen. Make it a habit. What is the problem and what are you going to do about it? What is your goal?
Towards that, we thought it would be a great time to share four tips for good health that are simple to do and easy to remember. Making it a habit means that you will soon begin to see some of the positive benefits from those goals you are reminding yourself of each morning!
Simple and Easy Fitness Improvements
1. Think outside the gym.
Remember that you don’t need to go to the gym to get a full-body workout. Many exercises including push-ups, stretches, lunges, and squats can all be done at home, without any equipment.
You can also exercise at the office with little or no sweat. Getting up from your chair each hour for a few stretches will work wonders. Don’t overdo the exercise list – you only need a few exercises – one for each muscle group to get you going. Switch the exercises every few months to wake up additional muscles (you have over 600!).
2. Focus on healthy eating habits.
It’s true that abs are made in the kitchen. Exercise without good nutrition will help, but it’ll go much further with the right food choices. Learning how to eat healthy can seem daunting, but it’ll be easier if you set goals.
Start by making small changes, such as filling half your plate with vegetables, eating a healthier alternative for dessert, or skipping 2nd helpings. If you can, preparing meals in advance. This will not only save time during the week but also help you stick to your healthy eating habits.
Don’t skip meals – waiting until you are very hungry before eating can lead to overeating. Browse our Blog Posts page for tips related to nutritional shopping and how to slowly change your eating habits.
3. Stay hydrated.
Drinking water keeps your muscles energized and helps speed up metabolism. It also helps flush out toxins after a tough workout. See if you are drinking enough water by visiting Guard Your Health and using their hydration calculator. If you are falling short of the recommended hydration requirements, here are some tips to help you stay hydrated:
- Bring a refillable bottle of water to work every day
- Add lemon, pineapple, or cucumber for flavor
- Stay hydrated by snacking on watermelon, oranges, or cantaloupe
4. Don’t underrate the importance of sleep.
Sleep is a necessity, not a luxury. Sleep deprivation can increase the risk of heart disease, obesity, and depression. You should get 7-9 hours of sleep every night. If you are having trouble sleeping, try this:
- Unplug from all devices 30-45 minutes before going to bed
- Eat dinner at least two hours before bedtime
- Block out sounds with white noise or earplugs
Create Realistic Goals
Track Your Goals and make them a habit
Reap your Fitness Resolution Benefits
Do you have fitness goals you’d like to share?
Thank you for taking time out of your busy day to visit us. Wishing you the best of health and a wonderfully successful 2020!