Welcome to January. Or three weeks in! The world has taken another trip around the sun and is back in the “new year, new you” phase. Many people believe that since the calendar flipped into a new year, this automatically means that they will become a different person- more motivated, less stressed, more focused, etc. During this time, we create resolutions, set goals, and generally feel the need to make sweeping life changes. Unfortunately, just because the calendar turned over a new page doesn’t mean that we automatically will as well. While it’s important to set both short and long term goals for the future, it’s more important to try to make lifestyle changes as opposed to resolutions. Is there a difference, you might ask? And the answer is yes....overwhelmingly, yes. Lifestyle changes are a recipe for success, as opposed to “resolutions” that are often hard to achieve and even harder to maintain.
For example: losing x amount of weight is a common New Year’s resolution, and it might not always be a hard one to meet. Giving up carbs for a short period of time will definitely help you lose weight. Cutting out sugar is another quick fix. But what happens once you lose the weight? Chances are, you’ll go right back to what your diet was prior to the new year, and then all you’ll end up doing is gaining the weight back. Instead, make a lifestyle change. Challenge yourself to sleep better this year, eat more unprocessed foods, start tracking your macros, or incorporate more vegetables into your diet. Note that none of these changes have an “end point” in mind; that’s because they’re not a goal that needs to be checked off. They’re a way to change your life for the better, in a consistent and more accessible way.
According to Psychologist Lynn Bufka with the American Psychological Association, we are more likely to reach our goals by setting small, attainable ones throughout the year, instead of a singular, overwhelming goal come January 1st.
Proven Goal Setting Strategies:
Start small.
Instead of setting a vague goal to “workout more”, make a schedule. Set the goal to start working out 3 days a week, and then once you become comfortable with this routine, increase the frequency from there.
Share your goals with others.
Seek out like-minded people and communicate your goals so that you can use each other as a support system. You’re much more likely to achieve your goals if you surround yourself with people who will back you up, not tear you down.
Focus on one thing at a time.
Setting too many goals can become a daunting, overwhelming task. Make a list of things you want to achieve, and then focus on one component at a time. Checking your goals off one by one will not only keep you focused, it’s a great way to boost your self esteem and give yourself confidence when you’re able to track your progress and success.
Don’t be afraid to ask for help.
You don’t need to be a health and fitness expert to achieve your goals. You just need to find someone that is knowledgeable, trained, and preferably certified to help guide you. Search social media for recommendations or consult your family, friends, and coworkers. Making big changes can be difficult, but you don’t have to go it alone.
Evaluate your work/ life balance.
Does your job allow for a quick workout at lunch? Is it possible to bring your own lunch? Can you squeeze in a workout before the work day begins? Keeping the basic flow of your day in mind while setting goals makes it more likely you will be able to reach them.
Once you have a better plan in mind for how to set goals, you’ll be much more well-equipped to start making lifestyle changes. Consider adopting one or 2 of these suggestions to start, and once they become a habit instead of a change, you can think about incorporating more. But remember- start small. Small changes equate to big results as long as you stay consistent.
Try One of the Following Healthy Lifestyle Goals At a Time:
Wake up on time.
Strive to wake up at the same time everyday. Get into the habit of routinely waking up and getting your day started at the same time everyday. It’s been said that successful people wake up early, but I know that waking up before the sun isn’t for everyone. Find a time that works for you, and stick with it.
Step out of your comfort zone.
Try a group fitness class or workout routine you wouldn't normally gravitate to and give it a shot. Or if that’s already been your jam try lifting weights a few days each week.
Say goodbye to the elevator.
Ditch the elevator line and take the stairs. You’d be surprised how quickly the extra steps add up, AND you don’t have to worry about blank stares, awkward conversations, and bad music.
Reduce the amount of calories you consume in beverages.
If you tend to consume a lot of alcohol, set a goal to decrease the amount of drinks/ days you spend drinking. If you find yourself gravitating towards soda or other sugary drinks, cut back and replace them with water.
Meal plan.
We tend to deviate from our healthy eating when we are not prepared. Meal plan and back up plan. Don’stress about cooking copious amounts of brown rice and chicken for an entire week, simply choose what meals you want to eat in advance. It could be something premade from a grocery store or a healthy off the menu choice from a nearby restaurant. Just have a plan of some kind for your meal plan.
Utilize a positive inner voice.
Get into the habit of saying at least one positive and affirming phrase to yourself each day. You’re worth it.
Incorporate more protein into your diet.
Increasing your protein intake will help you lose weight, gain muscle, and decrease hunger pains. Consider starting your morning off with a protein shake, or incorporate one into your afternoon routine when you’d normally reach for a latte.
Evaluate how you deal with stress.
Everyone has stressors in their life, but how you deal with them often makes the difference between a happy and successful person and someone who struggles. Your mental health is just as important as your physical health, so invest some time into researching healthy coping mechanisms.
How do you plan to make 2020 your best year yet? Are you planning to undertake any lifestyle changes? We’d love to know what they are, comment below! And if becoming more fit is one of your goals, know that it doesn’t have to be complicated. We’re here to help- all you have to do is contact a Strong Made Simple personal trainer, and we’ll set you on the road to success in no time. And for more healthy habits to kickstart your fitness routine, check out our recent blog post here!