– by Kamma Wiggins, BAET, CAT(C) –
As we move out of January and into the year ahead, and the years to come, where are we with our New Year’s Resolutions? Are we achieving them, are we struggling, or have we forgotten all about them? If you find yourself in the latter category you are not alone: you belong with 92% of the population. Unbelievably, only 8% of New Year’s resolutions are kept.
We set resolutions based on what we plan to do for the next 365 days, when we should instead be looking at setting healthy lifestyle goals that we can maintain for the rest of our lives. Think about setting realistic goals. For example, the goal of reducing our sugar intake is realistic; vowing to never eat a cookie again is not (at least where I’m concerned).
We often set our goals too broad: “I want to lose weight,” without thinking of the specific steps it will take to achieve them. For example, if we take small steps like substituting one cup of coffee, pop or juice for one glass of water per day, over time we will see results without feeling deprived.
Many of our daily activities are habits, from brushing our teeth to making our coffee. Think of something you do every day subconsciously without making the choice. For instance, how many of us check our phone immediately upon receiving a message, without considering letting it wait, because we want the “reward” of knowing who sent it? Believe it or not, healthy lifestyle choices can become a habit, just like checking your phone. You simply need to begin with small steps. A marathon runner did not start with a 42-kilometre run, but rather reached their goal one kilometre at a time over several months.
There is a theory that it takes 21 days to form a habit. Using the calendar below, choose one idea (or use the ideas to create your own) and stick with it for 21 days. Choosing several at once can leave us feeling frustrated if we are unable to achieve them. Once you have formed a 21-day habit with one idea, add another for 21 days, and another, and another. Before you know it you will have formed many healthy lifestyle habits. Remember: “when things go wrong as they sometimes will, when the path you’re on seems all uphill, when life is pressing you down a bit, rest if you must, but don’t you quit.” (Edgar Guest).
- Drink Water
The 8 x 8oz glasses plan isn’t for everyone. Aim for half your body weight in ounces. For example: a 150lb person needs 75 oz or 2 litres every day. That doesn’t include what you sweat out! - Breathe
Overwhelmed? Take a few minutes to practice some deep breathing. Inhale for a count of 4 and exhale for a count of 4. Repeat 10 – 12 times to feel relaxed and refreshed. - Eat Fruits & Veggies
Aim for 4-6 servings (the size of one fist for women and two fists for men) of fruits and vegetables per day. - … and Make it Colourful!
The colouring of fruits and vegetables shows a difference in nutrients. To cover your bases aim for a rainbow: green Spinach, red pepper, white apple, yellow sweet potato, purple blackberries. - Bust a Move
The Canadian Society for Exercise Physiology (CSEP) recommends 150 minutes of moderate to vigorous aerobic activity per week. That can be broken up any way that suits you. Try five 30-minute bouts. - Something Fishy
We are lucky to be living on the Saanich Peninsula and have such great access to sustainable seafood. Swap out red meat for seafood wherever possible to get your omega-3’s. - Be a Social Butterfly
Exercise becomes much more enjoyable when there’s someone else sweating there with you. Bring a friend to try out a new drop-in class or to your next Weight Room session. - Don’t Lose It, Use It!
You can lose 3% to 5% of your muscle mass per decade after age 30! To combat this adopt a strength training program 2-3 times per week focusing on large muscle groups. - Relax, Don’t Do It
When is the last time you set aside time just to relax? Carve out one hour per week to do something that lets you recharge. Take a bath or do yoga – anything that helps you wind down. - Missing Muscles?
Not seeing the muscle definition you’d like? You may not be getting the protein you need for muscle growth. Aim for 0.5 – 0.8 grams of protein per pound of body weight per day. - White Out
If you choose white bread, rice and pasta over the brown or whole grain version you’re packing in unnecessary simple sugars and missing out on nutrients. Reach for whole grains next time you shop. - Pucker Up
No need to cleanse or detox. Drinking hot water with the juice of half a lemon in the morning will help flush out toxins in your body by enhancing enzyme function, stimulating your liver. - Say Cheese!
Smile at everyone for 24 hrs (or longer) and you’d be amazed at how just a curve of your lips can improve someone’s day. And it’s hard to feel down with a big smile on your face. - Love Yourself
In a world of comparisons we forget how wonderful and unique we are. Write down one thing every week that makes you an awesome person. By the end of the year you’ll have 52 reasons to keep being you! - Kick the Habit
The similarities between sugar and cocaine are frightening. For starters, the ability to quit either is nearly impossible, but it can be done! Start reducing one added sugar item at a time (one spoonful in your coffee for example). - Don’t Wait …
We all try to fit our exercise in but we also need to work on less sitting time. Studies show increased sedentary time leads to early mortality. Try parking your car a little farther from the door. - … Activate!
That thing behind you is for more than sitting on. Studies show increased glute strength leads to less back pain. Channel Jane Fonda: Lying on your side with knees bent 90°. Lift top knee and lower. Repeat 10-12 times. - Take Your Pulses
No not your heartbeat; pulses are part of the légume family; more specifically dried peas, edible beans, lentils and chickpeas. Pulses are high in protein and fiber, and low in fat. Mix some together for a savory trail mix. - Smooth Move
Looking for a quick and healthy breakfast to start your day off right? Try a smoothie. Mix the following in a blender to grab and go:
1 banana, 1 cup frozen strawberries,
2 tbsp chia seeds and 1.5 cups
almond milk - Treat Yourself
You’ve made it 21 days! Be sure to do something to reward yourself for all of your hard work. Take a trip to the Spa or buy a new workout top. Whatever makes you feel special. - Put Down the Devices!
“I fear the day that technology will surpass our human interaction. The world will have a generation of idiots.” – Albert Einstein. Go a whole day without your phone! Too much? Try one evening out without peeking. - Meatless Mondays
Try adopting a vegetarian attitude one day per week. Mix up eggs, red pepper, scallions and goat cheese for a yummy meal for breakfast, lunch or dinner. No meat, but packed with protein
and nutrients. - Active Transportation
How often do we drive somewhere that’s close enough to walk? Challenge yourself to walk to the store or work one day per week (just budget more time) you’ll be happy when you spend less time at the gas station! - Look on the Bright Side
It’s too easy: I’m tired, this traffic is so slow … See if you can manage 24 hours without a single complaint. You’ll be amazed how your perspective changes when you can find the silver lining in everything. - Sleep On It
In our quest for health and fitness, sleep is the first to go, but there is a link between insufficient sleep and health problems like heart disease, diabetes and obesity. The Sleep Foundation
recommends adults get seven to nine hours per night. - Write it Down
One way to stay on track is keeping yourself accountable, but that is easier said than done. Try writing it down. Everything you eat, how far you walk, what weights you lift. Seeing it on paper can be really motivating. - Pay it Forward
Remember that wonderful feeling you get leaving spin class? Why not share it with someone else. Introduce a friend to an activity you love, they may find a new passion and you might get a new workout buddy. - The Power of Positive Thinking
Every day you have a choice of a negative or positive attitude. We cannot control what life throws at us, but we can control our attitude towards it; choosing positivity is a much more enjoyable way to live. - Get Out!
Help combat Seasonal Affective Disorder (SAD) by getting outside for exercise wherever possible. Exposure to natural light will increase your levels of Melatonin, Seratonin and Vitamin D.
