New Year….New View……New You…..
a firm decision to do or not to do something
Yep... it's that time of year again...
It's time for all those New Year's Resolutions to exercise more, eat healthier and focus more on you. A study from the Statistic Brain Research Institute, states roughly 42% of Americans made New Year's resolutions for 2017.
Unfortunately, most resolutions go by the wayside by Easter....
It's not because the desire is no longer here, but because many overthink and over-complicate the process. You DON’T NEED to spend tons of money on new fitness equipment. You DON'T NEED get the latest gear. You DON'T NEED to buy a new workout wardrobe. You DON'T EVEN NEED A GYM MEMBERSHIP.
Real sustainable health goals involve changing your mindset and making small, daily, consistent changes that can be incorporated into your existing lifestyle and schedule.
But wait...you're looking for BIG improvements, right? How can making small changes get you there?
Try these Simple Steps to Improved Health to get you started.
- Make Only One change at a time - Regardless of how many improvements you need or want to make, only focus on ONE CHANGE AT A TIME. Pick an area, focus on it for 30 days and then move to another area. By the end of the year, you would have improved 12 different areas of your health and fitness. Can you say that about this year?
- Move more - Any movement is better than no move. Even if you’ve never been active before, it’s never too late to start. It's about DOING BETTER NOT BEING PERFECT. So, if you do nothing more than add a 15-minute walk to your day, you've increase your fitness level this year by 90 HOURS!!
- Be patient - It's about small, consistent daily changes. Odds are you didn't get where you are overnight? That means, it's not going to change overnight so be patient. Take it one day at a time and before you know it you'll back here next year, except this time WILL be different.
- Focus on where you are NOW... not where you WERE last time you worked out.
- What gets measured gets managed - If you plan on walking more, drinking more water, eating healthier...WRITE IT DOWN AND TRACK IT. Then check it off each day once the task is completed. Did you know, even small amounts of success cause the brain to release dopamine? Dopamine connect feelings of pleasure, learning and motivation. When we feel the effects of dopamine, our brains want to repeat the actions that resulted in the success. This is what Neuroscientists call “self-directed learning.” That's why reaching small goals is so effective in helping to stay motivated during long-term sustainable fitness plans.
- Figure out WHY you don't get or stay active and how to overcome those obstacles. Did you know there are 7 Main Reasons people give for not being more active?
- Lack of Skills - "I'm clueless and not athletic at all."
- Lack of Time - “I just can’t fit anything else into my schedule.”
- Social Influence - “It’s too hard to do alone.”
- Lack of Energy - “I’m just too tired to exercise.”
- Lack of Willpower - “I can’t get or stay motivated.”
- Fear of Injury - “I don't want to hurt myself.”
- Lack of Resources - “I don’t have access to and can’t afford to join a gym.”
Lack of Skills tends to be the biggest barrier on the list for those new to health & fitness or have tried and failed previously. So, we'll focus on that one.
“I won’t do it right” ... “I’ll look silly” ... “I’m not good at anything physical” ...
Sound familiar? These are common statements by people that think they lack the skill to start a health and fitness routine.
Forget all those excuses and what other people may think. It’s not a competition.
No one is expecting you to be a superstar athlete or become part of the hard-bodies gym crowd. It’s about getting healthy.
Stay focused on the positive changes you make to improve overall health.
- Start slow - Give your body a chance to get used to the added activity. Start slow and use basic techniques to get started, such as daily walks in the evening and simple exercise routines geared for any fitness level.
- Set S.M.A.R.T.E.R goals. Too often, our new-found zest for fitness leads to setting unrealistic goals. If you are not used to working out, you can’t reasonably think you’re going to work out for an hour every day. In fact, telling yourself so is simply setting yourself up for a disappointment. Set with manageable goals you can achieve, such as exercising 20 minutes a day, three days a week for the first month. By setting Specific Meaningful Achievable Relevant Time-Bound goals, you can better Evaluate and Readjust them when needed.
- Pick activities that require no new skills - Many healthy activities require little to no skill, such as walking, climbing stairs, or jogging. You can check out this link to find Walking, Hiking & Biking Trails.
- Exercise with friends who are at the same skill level as you are. - Exercising with friends provides an added level of support.
- Find a friend who is willing to teach you some new skills. - Just as working out with friends creates a support system, learning a new skill from a friend alleviates the unnecessary pressure of trying to look good.
- Take a class to develop new skills.
ANY EXERCISE IS BETTER THAN NO EXERCISE
So, start activities that require a minimal amount of time, such as walking, jogging or stair climbing. Gradually increase your activity level.
Just remember, the toughest part of any new fitness program is just getting out there and sticking to it; day after day, week after week, whether is cold, whether it's hot, whether you're tired...whether you're not...JUST KEEP MOVING.
The toughest part of any exercise program is getting out of your chair, off the couch and out the door. But, don't worry.... Before long, exercise will become part of your regular schedule.
Lack of Skill not your problem? Take our quick quiz to figure out what YOUR barrier to fitness is and how to overcome it.
Here's to your health, fitness and success.
Happy 2018 from all of us at Go Good Guru.