Take Your Resolutions from a Crapshoot to a Sure Thing
You may think that being a Personal Trainer I would be all for New Year’s Resolutions. I mean what other time are people en masse so collectively committed to their fitness and health even if it is for a week or two? Well, that’s just it! Time and again these resolutions have proven to be unsuccessful on so many levels. In my experience only the MOST committed and determined person sticks with their plan and is successful. These people have a few things in common – they are completely ready to make a change, they have a well thought out, realistic plan to follow, and tons of support.
If that’s you – then great! Go for it! But, more commonly I have found that resolutions do a few other things:
1) It’s like a get out of jail free pass letting people feel it’s quite all right to be less conscientious about their eating and exercise during November and December because they’ll get back on track in January.
2) Some take it to excesses (no exercise, and purposeful overeating and drinking) before the big resolution day, sort of like a last hurrah.
3) People get so depressed as the holidays wind down and all they have to look forward to is strict diets and intense exercise plans which just adds to the gloominess already setting in. What a great way to begin a new year.
I’m not saying don’t make any resolutions but if you choose to do this pick a realistic start date (Jan 1 may be an unwise choice). And start small and simple with your goals. IF you are successful at managing and sustaining these small resolutions, add on with slightly more challenging goals continuously building up to the big goal, don’t’ try to scale the mountain in one leap.
Here are a few suggestions for realistic resolutions to get you on the right track:
- Pick a good date to start. Let’s face it; Jan 1 is often a recovery day if not still on of revelry. In fact, some of us need that first week of January to get back to normal before undertaking new challenges.
If you want to boost your immunity, help with weight management and improve your mood try taking Omega 3 supplements. In North America, we are notoriously deficient in this wonderful fat that comes from fish. The effort to swallow a few supplements daily is far surpassed by the benefits.
Drink more water. Find a system that works for you to increase your water consumption. Try recording the number of glasses; having designated water bottles to consume by a set time daily; or setting an alarm on your computer/phone to remind you to drink a glass of water.
Get 7-8 hours sleep nightly. You may need to build up to this amount by going to bed 15-30 minutes earlier every few days until you reach your target bedtime.
Move more. Maybe you’re not quite ready to hit he gym every day but you can certainly add a little more activity into your daily life. Plan a noontime walk; hit the stairs; get out of your chair and stretch; do some spontaneous jacks, squats, and pushups. Whatever you do, wherever you are try not sit longer than 45 minutes at a time even if it means getting up and moving around the house during commercials or doing a little circuit around the office in between phone calls.
Once these resolutions become habits, try setting new resolutions that may be more challenging. By starting with small adjustments, you are more likely to be successful at them, which will ultimately lead to bigger lifestyle changes down the road.
