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What you DON'T need this year is another diet or 30-day weight loss challenge!
Why do we feel the need to set these extreme New Year's Resolutions, and then beat ourselves up when we fail to reach our unrealistic standards?
Resolutions like... lose 20 pounds in a month, quit sugar in 5 days, go the gym at 5 am every single day, eliminate all stress...
I mean, what?? We're human.
It's no wonder 80% of people give up on their goals by the second week. You read that right.
There are so many reasons that diets or extreme fitness goals fail - ranging from the body's hormonal response to deprivation and stress to boredom and lack of clear direction.
While this statistic may seem discouraging, remember this:
SETTING REALISTIC, HEALTHY GOALS CAN HELP YOU
STAY COMMITTED AND INSPIRED.
If "bite-sized" goals are best, where do you start? And how do you actually do the work while remaining interested?
One small goal. That's it. Just think on that.
Here are some examples:
try one new recipe per week
make one (non-sugar loaded) smoothie per day
try a new fitness video each week
practice meditation every Saturday morning
read a new book
drink one extra glass of water every day
declutter one room every week
take a 20 minute walk after dinner
write down something you're thankful for
read a book instead of watching tv before bed
Do any of these micro-habits strike a chord with you?
Sure, if you look at the whole list as the goal, it's overwhelming. But broken down in manageable steps, it's not too much... as long as it's something YOU want to focus on.
Go for a goal you can count on, something small, achievable, and fun.
When thinking in terms of a long-range goal it is essential to assess specifics in order to be effective:
Where am I now? Where/who do I want to be? Why do I want this change? What is my biggest obstacle to this new habit?
One way to put goals (concept) into action (reality) is to "Rethink Your Space" -
Make your environment work for you instead of against you.
To make new habits stick, you need to decrease the number of steps between you and your new habits.
Simply put, this means that if you want to work out more, you need to make it easier to maintain this habit so that you actually do it even when having a bad day.
You can do so by, for instance:
Having a dedicated space to workout at home
Sometimes just seeing the mat and dumbbells in a particular spot registers the idea in our brain that "this is where we workout."
Buying some fitness equipment.
Do you need a lot of equipment? No.
But consider even a set of dumbbells as a concrete investment that pays huge dividends.
Finding a fitness club or gym close to your house or work
It will be less of a disjointed effort to workout in a 3rd party location if it is on your way to or from work.
Separating your gym clothes from the rest of your wardrobe.
It sounds silly, but simply putting ON workout clothes triggers the brain into a sense of readiness to move the body.
Prepare your gym clothes every night before going to bed.
SCHEDULE YOUR WORKOUTS THE SAME WAY YOU SCHEDULE ANY OTHER APPOINTMENT.
Lastly, here's a huge piece of advice to help you in this new year:
BE IN THE BUSINESS OF SURROUNDING YOURSELF
WITH GROWTH-MINDED PEOPLE.
We respond directly to the people with which we are surrounded. Build your community with encouraging, positive, growth-minded, fit and active people and watch what happens to your own health and wellness.
Whether you feel like you would benefit most from private nutrition and health coaching or personal training - or if you thrive in a small group environment - I am confident that I can help.
Let's do 2025 together with one mission: building our strong.
Feel free to email me with questions at jaimepalinchak@gmail.com
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