I know, I know…we haven’t even gotten through the holidays and I am mentioning the New Year, but I look at every day as a way to jumpstart those New Year’s Resolutions. What if you made small changes over the next two weeks that didn’t mean you couldn’t still enjoy the holiday festivities?
So many people commit to huge New Year’s resolutions that are nearly impossible to achieve. Then, they end up giving up within the first couple of weeks. One suggestion I have for you is to make your New Year’s resolution ACHIEVABLE this year.
When you achieve a goal even a smaller one, it feels empowering and you build confidence that you can move on to a bigger goal.
Here are four perfect resolutions that are totally achievable:
#1. Hydrate with more water
Did you notice when you drink more water you feel better? Water helps your body to run better and remove waste through urination, perspiration and bowel movements. Adequate water helps to regulate temperature, lubricate joints and will even help you to lose weight. Water will help give you a beautiful, youthful glow too. Make sure that you don’t just chug it all at once. Grab a water bottle and keep it with you throughout the day. This will make it that much easier to achieve your goal, and it will be so beneficial for your entire body. So how much water should you try to consume each day? While the recommendations continue to vary and should be based on your individual needs a good ballpark is 15.5 cups of fluids for men and 11.5 cups of fluids for women. About 20 percent of daily fluid consumption comes from the foods we eat and rest from drinks. Instead of sweetened liquids, try water with lemon or other natural flavoring.
#2. Crowd out unhealthy foods
Unhealthy foods that are filled with sugar and toxins do our bodies no good. Instead of just eating because you have a sweet tooth craving or because something looks delicious, eat because you want to nourish your body. If you eat foods that will give you energy and help you to feel better, you’ll be on track for a healthier New Year. So, start 2020 by eating whole foods that nourish and benefit your body. This includes fruits, veggies, whole grains (bulk grains prepared at home vs prepackaged), lean proteins and dairy (or other type of milk). Take 20 minutes while you are consuming a meal or snack to listen to your body and listen to you body’s cue that it is full.
#3. Move more
Most people think of a New Year’s resolution as heading to the gym every morning. Although this is a great goal, it can sometimes be unachievable with your schedule. You do not need to head to the gym to move more. In fact, if you sit all day it’s a very good idea to go for a walk on your lunch break, or stand up and move in between breaks. Make moving fun. You will feel so much better! An easy way to challenge yourself and your family during the holidays is to try and increase your normal amount of steps each day by 2,000 additional steps. Use your phone, fitbit or other tracker to get an idea of how many steps you usually take.
In addition, resistance training can help torch calories. Don’t have a gym membership or dumbbells? Use your body weight, soup cans, jugs of milk, you can even lift your children up and down and start to strengthen your muscles. Need a list of safe exercises, reply to this post and I will send you a great resource.
#4. Let go of negative thinking
Every person has thoughts that creep into their head. Maybe we screwed up a work report, said something silly in a conversation with a friend or are just having a bad hair day. Negative self – talk sabotages our perception of our abilities and can de-rail other goals we have for ourselves by convincing us that we can’t do it. Sometimes we can become more judgmental and critical of others in our head due to negative thoughts. Give yourself and other grace in 2020 and make it a goal to stop the negative thinking. A great way to start this transformation is every time you think something negative, immediately follow with a positive comment about yourself or someone else. In addition, writing a positive affirmation each morning on a sticky note and attaching to your bathroom mirror is a great reminder of how amazing you are. The more positive you say the more positive you see.
On average new research suggests that is takes most individuals 84 days to make a new habit. If your goals are too large, not supported with a plan and you don’t have adequate support and accountability may leave you feeling overwhelmed and less likely to see success. Getting the help of a wellness coach can make sure your goals become a reality because they are experts in behavior change, goal setting and provide support and accountability. Someone who only cares about your success and listening to your struggles and accomplishments. Make 2020 the year you will live a better version of yourself!
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