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As we approach the New Year, one of the main things on all our minds is doing something “new” like turning over a new leaf, out with the old in with the new or New Year, New Me. Whether that’s a new career, a change in scenery or finally sticking to health and fitness goals past the first week of January. A New Year brings an air of excitement and unlimited possibilities. Let’s look at 3 fitness journey jump starters (Physical-Mental-Nutritional) that will kick your health and wellness goals into high gear!
One of the biggest obstacles I see when people are starting a new routine to take control of their health is that they start out too aggressively. This often looks like the goal of wanting to workout every single day. Heck, sometimes working out five times a week is too aggressive. The reason for this is because life happens. Work, family, dips in motivation, etc. These things can easily derail you. And when you get derailed, it’s easy to just throw in the towel. Starting out with a smaller routine such as 2-3 days per week gives you wiggle room to move a workout to another day if you have to miss.
A big key in sustaining a workout routine is being honest with yourself. You have to determine what works best for YOU. Do you prefer working out alone or with people? Do you give more effort working out in the comfort of your home or at a gym amongst a shared energy? Do you find yourself more motivated to workout in the morning, lunch or at night? The key is to not choose something so different from your norm, that forces you to change up so much of your schedule and mindset just to adhere.
Most people’s health goals are marathons, not sprints. These are often losing 10-20 pounds, adding 5-10 pounds of muscle, training to run a half marathon or even reducing their cholesterol and blood pressure. These are often not solved in a couple of weeks. These usually take months, up to a year. So, you will need some small goals or milestones to aim for along the way to keep your drive and motivation there. These can represent buying those cool new wireless headphones or those cute workout clothes. These can be progress pictures every month or so. It can be a tasty night out for dinner or mini-weekend vacation. Your reward selection is up to you. Only you will know what will truly motivate you to check those workout boxes each and every week.
After working with adults for years, one thing I have learned is variety can be a person’s best friend when it comes to continuing along a healthy lifestyle. This variety is typically in the form of exercise selection. However, choosing the right, science-backed exercises is crucial to your success. We recommend including foundational exercise methods to achieve this:
Now, let’s get started with making physical fitness a priority! All the same obstacles to finally getting healthy will probably still be there, so lock in to keep fitness first and part of your daily regimen. Next, invest in yourself! Hire a personal trainer, join a group fitness class or small group personal training. Finally, get started! Don’t wait for the New Year to jump-start your fitness.
Next, let’s get your mind right! Gailbriel Jenkins, LMSW, tackles the tough questions on everyone’s mind when it comes to mentally preparing for a lifestyle change, including jumpstarting your fitness journey.
Small steps allow growth and reflection and help us to see the progress we have made in a short period of time. These two factors together could possibly provide the motivation for obtaining the larger goals. Know that it is ok to start small and to continue at your own pace. Most importantly, acknowledge where you are now and use your current progress to keep yourself motivated.
When we are our best selves, more than likely we are more productive. Sometimes that may appear as taking a step back, a mental health day, pampering yourself, family time, or even a healthy balanced diet.
Speak kindly to yourself and hunt the good despite the challenges! When you find yourself losing motivation or having a tough time, begin writing and referencing positive affirmations – this too is a part of positive self-talk.
For example, not limiting yourself to only family and friends but, using and engaging with community resources can help keep you going when motivation is lagging.
As you prepare yourself to make a lifestyle change, using visualization can help the thought process! Ask yourself, “where do I see myself?”, “what do I need to change?” and “how will I benefit?” to set yourself up for success.
If a shortcoming occurs during the process, use it as a form of teaching and try again! Remain flexible and optimistic along your journey and use grounding techniques that can assist you.
"It isn’t the mountains ahead to climb that wear you out; it’s the pebble in
your shoe.” -Muhammed Ali
Last but certainly not least, Let’s Eat! Kaylee Jacks MS, RD, CSSD, LD, Sports Dietitian with Texas Health Resources shares nutritional tips to keep in mind so you’re set up for success as you prepare for your new lifestyle.
Here’s how to set yourself up for a healthy lifestyle change in the kitchen.
It is so simple to fall off track with busy schedules and less healthful convenient food access. When you are prepared with healthy grocery staples and meal prep, you are much more likely to succeed. Try picking one day a week to review the week ahead and selecting day(s)/time(s) to grocery shop and meal prep.
All foods fit! Moderation is key! Do not eliminate any food or food groups unless medically necessary (ex: Celiac disease = eliminate gluten). Try new foods; your taste buds change throughout your life. Foods you might not have liked in the past you may like now. Make healthy swaps – ex: use Greek yogurt to replace mayonnaise in recipes or can be used as a dip for veggies.
Start by planning to have a minimum of three balanced, nutrient-dense meals every day. Try to include a minimum of one vegetable, one fruit, whole grains and lean proteins. When snacking, pair carbohydrates (fruit/vegetable/whole grain bread) and lean protein (baked/grilled animal proteins, edamame, low fat Greek Yogurt). Be sure to hydrate with a minimum of ½ body weight in fluid ounces of water.
If you are looking to enhance your overall health status by living a healthy lifestyle, think about lifestyle habits you have or lack currently and what can be done to improve and work on those goals one by one.
For example, one goal might be to drink more water – focus on that goal only first. Once that goal has become a behavior start working on your next goal. Other healthy lifestyle “mini-goals” you might consider are eating more vegetables, cutting out or limiting sugary sodas, cutting out or limiting alcohol, improving sleep, or eating breakfast.
With 2023 right around the corner, a holistic approach that includes physical fitness, mental preparation, and nutrition are the foundation for a successful fitness journey.
Have questions or want some assistance as you tackle your lifestyle change? Here is how to contact each contributor:
Athlete Training and Health
Gailbriel Jenkins, LMSW, Texas Health Behavioral Health
For assessments or questions related to treatment:
Kaylee Jacks MS, RD, CSSD, LD, Sports Dietitian with Texas Health Resources