New Year. New Goals. Happy 2018! With the new year, comes new goals. You’ve more than likely been thinking about your resolutions and goals for this new year, and health in some capacity is more than likely one of your goals. Below are a few techniques that you can involve to reach all all of your goals, including your health goals this new year.
- Have two types of goals - A "dream goal" and a "settle-for" goal. Two type of goals are crucial for navigating your way to long lasting change. Losing forty pounds before Valentine's Day is a big ask, but committing to lose a couple of pounds a week, for at least six weeks through diet and exercise will get you good results that you'll be happy with.
- Think about the “feel-good” factor on every level. Yes, that spin class makes for a good selfie and will help to shrink your waistline but having a goal to keep fitness sociable will help keep you feeling excited and optimistic about exercise. You can even fit altruism into your routine with your local running club, and combine exercise with social and community efforts.
- One at a time - Don't automatically ditch your favorite treat at the same time as embarking on a new exercise regime. You'll feel fabulous and empowered on day one, but by day 14 you'll be dreaming of a lazy day of pizza in front of your television. Undertake one thing at a time if you're in it for the long haul.
- Get fitness savvy fast. Do a little bit of research before you hit your post-Christmas bod with daily “Insanity” sessions. Is the nausea-inducing burpee really where you need to be? Or would a well-rounded routine that ticks multiple fitness boxes and which you can sustain week in, week out be a better fit? Take a look and plan it out to make sure you’re doing the right and most sustainable plan for you.
- Pay attention to the maths as much as the macros. Calorie counting is making a comeback as we realize that all the coconut oil and cardio in the world won't get us to where we want our weight to be if the math doesn’t add up. A little awareness around the energy content of what you're eating versus the energy expenditure of what you'd doing is often enough to result in some serious shape-shifting.
- Eat Healthy: Avoid refined sugar. White, refined sugar weakens the immune system by stealing your white blood cell's ability to destroy bacteria. It can also encourage addiction to eating foods devoid of vitamins, minerals and fibre. Additionally, stay away from Aspartame and synthetic sugar products, such as NutraSweet, which includes Methanol (wood alcohol) which is a dangerous neurotoxin and a known carcinogen. Synthetic sugars contribute to acidity, a condition which leads to inflammation and the creation of fat cells to store that extra acid. Try using natural sweeteners, such as honey for your sweetener. Eat more greens and veggies. Not only do veggies taste good, but they also boost your intake of antioxidants, B vitamins, calcium, magnesium, zinc and omega-3s. Include: a daily serving of greens, a daily serving of colored veggies (can include bright-colored berries), and a daily serving of sulphur-producing vegetables such as cabbage, broccoli, turnips, onions, and garlic.
- Log your food intake. Keep a food diary. Write down what you eat every day and when you eat it. The timing of your food intake affects how you feel and tracking what you eat is a helpful sports performance tool.
- Exercise. Exercise. Exercise. Movement is good, make a habit of it and stick to it. A healthy dose of exercise not only helps you get fit, but it can help you live a longer more energetic life.