New Years

How NOT to Fail at Your New Year’s Resolution

We’re well into the new year. Did you set a new year resolution? Merriam-Webster defines the new year’s resolution as “a promise to do something differently in the new year.”

More than 80% of all New Year’s Resolutions fail. Why? Perhaps they weren’t SMART.

SMART goals are:

Specific
Measurable
Achievable
Relevant
Time bound

Let these guide your new year’s resolution or any goal you are looking to achieve this year.

SPECIFIC

Goals look good on paper and tend to be based on norms or societal demands. “Lose weight. Tone up. Get healthy” Set more PERSONAL goals! What do YOU want? Don’t conform. Change! The best way to do this is to ask one very important question regarding your goal…

WHY? Dig deep. Once a sincere, personal goal has been established and the motivation behind it is understood. “I get regular headaches. I will drink an additional 12 ounces of water each day. Maybe they are hydration related?” Once your goal is determined, make sure it is specific and there are steps laid out as to HOW you will achieve it. “I bought a new 12 ounce water bottle that I will fill and carry with me each day until I drink it all.”

MEASUREABLE

A measurable goal ensures that it can be truly attained. Are you going to “drink more water” every day? Being measurable means a goal would be something more like, “I will drink at least 90 ounces of water each day, not including my food, coffee, etc.” Measuring your goal makes it easier to track and know if you have achieved it.

ATTAINABLE

Goals should be reasonably possible, not setting yourself up for failure. Goals should be set to add a positive swing to our lives, not a punishment. If you set a goal of “working out every day”, first that’s not very specific, but also, is it even attainable? Do you have a family, kids, a full work schedule, volunteering, and other commitments? Daily workouts just may not be feasible without causing stress that can lead to other health problems. If you currently work out 3x/week, may your goal is looking at adding in that 4th day, but make sure you have steps in place for how that will look and feel. Maybe that 4th “workout” means you are adding in a 30-minute walk every week to de-stress, walk the dog, or walk with your significant other. Make your goal attainable and relevant to your life.

RELEVANT

Don’t set a goal just because it’s what you’re supposed to do. Set a goal that will make a positive impact on your quality of life.

Do you have high blood pressure? Set a goal that will aid in helping your blood pressure.

Need to lower your BMI for health reasons? Create a nutrition and/or fitness goal.

Ready to finally carve out “me time”? Book your workout sessions two weeks in advance and don’t break your appointment with yourself. Put it on your calendar as a recurring appointment.

TIME-BOUND

One of the biggest reasons New Year’s Resolutions specifically fail so regularly is because you have SO MUCH time to complete them! It’s great to also set long-term goals, but you need short-term steps you can take NOW, otherwise it is likely you will procrastinate to the point of the goal becoming just another thing you DIDN’T do.

In the case of adding water each day, set an attainable time of completing the goal for 6-weeks. You will likely find that it has become a new good habit that you can continue with and build on! Set your SMART GOAL TODAY if you haven’t yet!

What a Decade of Studies Tells Us About Men’s and Women’s Nutrition

Our friends at Precision Nutrition have worked with over 100,000 clients in the past decade. Over the past year, they created a report on the top health nutritional challenges and how to work with them. Here are some things they found…

Women

70.2%
Said their top challenge was emotional/stress eating

52%
Eat 3 or more restaurant meals every week

50%
Get less than the minimum 7 hours of sleep per night

18%
The percentage INCREASE among women snacking when not hungry

60.2%
Say daily life demands keep them from exercising consistently

Men

59.9%
Said their top challenge was eating too quickly

69%
Eat 3 or more restaurant meals every week

50%
Get less than the minimum 7 hours of sleep per night

30%
The percentage INCREASE among women snacking when not hungry

61.4%
Say daily life demands keep them from exercising consistently

While there are some slight differences between men and women, it is clear they struggle over many of the same issues. Most people want to not just lose weight, but also be consistent and have changes that last. Let’s look at our challenges and figure out how to work toward our GOALS and snowball good habits.

What is ONE thing you can focus on improving NOW, in January. On trouble with “New Year’s Resolutions” is that you have too long to put it off! Set a GOAL of January 31 st to form it into a regular habit.

Need Some Help?

Here are some easy-to-handle goals to start with.

1. Drink a full glass of water first thing in the morning before you even eat breakfast.

2. Go to bed 15 minutes earlier.

3. Get out of bed the FIRST time your alarm goes off.

4. Book your workouts at least 1 week prior and keep your appointment.

5. Eat an extra serving of vegetables every day.

6. Eat more whole foods (fresh fruits, vegetables, fiber, and protein) to prevent hunger and reduce over-consumption. If you catch yourself mindlessly eating/snacking, get a change of scenery. Go for a walk, go fill your water, make a phone call, get outside, etc.

7. Cook More! Cooking doesn’t have to be complicated or take forever. Learn to make 8-10 basic, yet tasty, healthy meals that you can rotate or rely on.

8. Focus on progress, not perfection. Coming late to a workout is better than not attending at all. Eating right 5 days a week is better than 3 days. We’re all human! If you fail, resolve yourself to try again!

9. Create a bedtime routine that will help you “zone out” and bring stress levels down before bedtime. Try to keep the same bedtime and wake times, even on the weekends, to help solidify your routine. This assists with the circadian rhythm and keep hormone levels balanced, which will ultimately assist with hunger and satiation cues.

How are your New Year’s Resolutions Going?

Revisit your goals!

We say it often. Write them down. Cross them out. Highlight them. Whatever you can do to make them more tangible – more real. Because that is the secret…there is no magic, there is no trick (not one that works anyways) to realizing your goals. Write down attainable goals somewhere that you will walk past them several times a day, interact with your list when progress is made – or when you feel stagnant! Write little sub-goals under your major goals that will help point you in the direction of them, for instance:

Goal: Run a marathon
a.) buy proper footwear
b.) run 1/2 mile today
c.) run total of 2 miles this week
d.) run 5 out of 7 days next week
etc.

Or get creative with something like this!

__________________________________________________________________________________________________

The reason we are urging you to revisit your resolutions this week is because this is the time of year when your life gets back to normal. You settle back into a routine after Summer insanity, and that is a great time to implement new habits, to set goals, to re-focus.

There is one thing in particular that we are asking you to focus in on right now, and that is to take care of YOU! So in case you have surpassed all your New Year’s Resolutions – or maybe you have just forgotten them altogether – we’ve got a whole set of resolutions for you to adopt into your routine!

1. Workout
Make your workout a priority! This one is a little bit obvious, but being consistent with your workout routine will increase your overall energy and lead to better food choices as well as better sleep.

2. Sleep
Speaking of sleep – this too should be a priority! Plan for 7-8 hours of shut eye each night, and start winding down one hour before you intend to be asleep in order to avoid sleeplessness. TV before bed is one common mistake a lot of people make, but that intense stimulation actually makes it more difficult for your mind to relax – especially those crime shows! Cut it out!

3. Floss
This is an easy way to start taking care of yourself in a big way! Have trouble remembering to work it into your routine? Try keeping floss in the shower to make it part of your bathing routine.

4. Hydrate
One of the most important things we can do to take care of ourselves is to drink enough water. Being dehydrated affects your cognitive ability, your performance, and even your skin! Feel AND look better just by drinking adequate water. Spread it out throughout the day though! Trying to catch up on all your fluids for the day at once can lead to discomfort or in rare cases hyponatremia.

5. Take a multivitamin
If your diet throughout the day does not consist of a wide variety of foods in all colors of the rainbow, most likely you could benefit from a good multivitamin supplement. Place them somewhere you will see them every day and pop one as your insurance policy that you are getting everything your body needs to function optimally.

Make yourself a priority! Remember: if your cup is empty, you cannot fill anyone else’s. If you don’t take care of yourself regularly, you won’t be able to provide adequate care for anyone else.