It’s been a few weeks since you rang in the New Year and your resolution to being healthier is likely taking a back seat. Before you start beating yourself up or calling it quits, it’s important to remember goal setting isn’t quick and there will be challenges along the way. Rather than restarting, let’s pick up today and consider what goals are realistic and how you’re going to get there.
In order to reach goals, it’s important to know your Why. Looking a certain way or fitting into clothes is what most people say is their motivation but, ultimately, it is not their core value. Consider what you want and explore a few layers deep into why it’s important to you. When I ask my clients why they want to lose weight their initial answer is usually based on vanity. They want to fit into a dress, or look amazing for a reunion, or they have a beach vacation coming up. However, the core motivation is usually deeper. If I probe them further the truth comes out and it generally has nothing to do with looking a certain way. It’s about feeling better about themselves. Many times, they want to be a good role model for their kids. Sometimes they’re scared to end up like their parents or someone close to them that didn’t take care of themselves. They’re afraid of dying young or feeling helpless. Perhaps your core value isn’t as deep, but I promise if you examine closely, you will realize that looking good is a byproduct of hard work, but it’s not the thing that will keep you going when times get tough. Therefore, Step 1 is to ask yourself why you want 2020 to be your year of health and longevity and keep asking questions until you reach that core value.
Making small changes can lead to greater success. I understand the desire to take big leaps, but oftentimes big changes lead to failures which cause us to give up. If you make smaller changes but keep going you will be closer to your goal than if you continually start and stop. If diet is something that needs cleaning up, consider how you can make small improvements to your current plan. Are you eating out 4-5 times a week or more? If so, consider going down to 1-2 times a week. How about what you’re eating. Are you eating a ton of processed food? Make the commitment to eat more vegetables by adding one new vegetable a day to each meal. This will create a healthy and sustainable habit. Once you’ve mastered this goal you can begin adding to it. In no time you’ll be eating far more vegetables, less processed foods, and eating out only one time every couple weeks. These small changes will make huge improvements to your overall health and you’ll finally see and feel results!
Exercise is on the top of the list when we are looking to get healthy but oftentimes people go into this plan too quickly, burn out or get injured resulting in them stopping. I caution you on making this mistake. Before you jump into an intense exercise program consider implementing small changes to your current exercise routine. If you are not active, start with something small like a step goal. Get a step tracker and pick how many steps you want to walk daily. Once you can consistently hit that goal, increase the steps. Continue increasing your activity little by little and in time you’ll be stronger and in a great place to push further! I understand that walking may seem miniscule, but it is one of the most underrated exercises. The American Cancer Society found that walking can reduce a woman’s risk of developing breast cancer. The research showed women who walked an average of 7 hours a week or more reduced their chances of developing breast cancer by 14%. Some studies have found walking can decrease joint pain or prevent arthritis from developing (Harvard Review). Walking can reduce stress and increase immune functions, not to mention it will burn additional calories, making it easier to lose weight. So, the next time you feel like walking isn’t enough, remember these benefits and get moving!
Nidaa Hossenlopp is a Personal Trainer and creator of Trufitness with Nidaa. She is a wife, mother of 2, and dedicated to educating women and men about the benefits of exercise for the mind, body and soul. For more health and fitness ideas follow her on IG and FB @trufitnsswithnidaa.
