It's almost the new year, and for many people, that means it's time to make big life changes. Whether it's a resolution to eat healthier, exercise more, or just be more organized, there is often an unnecessary pressure to make big, sweeping changes in the new year. But it's important to remember that these changes don't have to be massive. By making small, sustainable changes to your habits, you can improve your health and fitness without feeling overwhelmed.
I'm going to repeat myself, but if you are going to take anything away from this article, let it be this: One of the keys to success is always to start small. People often aim for massive life changes that are just too difficult to keep up with. Trying to bite off more than you can chew will more often than not lead to a bigger risk of failure. Which tends to put people off trying again.
HAVE THE BIG GOAL IN MIND, BUT CONSIDER BREAKING IT DOWN INTO MANAGEABLE CHUNKS
If your New Years resolution is to get fitter or healthier, but you're not used to exercising regularly, then rather than aiming for your first marathon by March try going for a 10-minute walk every day instead, and gradually build up from there. This will get you into the habit of going out and doing SOMETHING. You'll need that habit and that discipline in place when you start progressing to actual runs. You'll also start racking up your wins early which will give you a boost, and some successes to build up from.
If cleaning up your diet is on the list, don't jump on an overly restrictive diet come January 1st. Again, make small changes, such as prioritising adding vegetables to your meals, cutting back on one or two sugary snacks, or increasing your protein intake. These changes may seem like they won't do much, but they can make a big difference in your overall health and well-being. If weight loss is the goal the added protein will keep you fuller for longer. If you generally lack getting your 5 a day in the extra nutrients will just make you feel better over time. There's no such thing as doing too little when it comes to health promoting habits. It all adds up.
DONT FORGET TO HAVE FUN WITH IT
In addition to focussing on how much healthier an activity will make you feel, it's important to focus on having fun as well. If you hate running, there's no sense in forcing yourself to go for a jog every day. Instead, try finding something a bit more fun to do, such as dancing, swimming, or cycling. Bonus points if these are group classes. There's more chance you'll attend if you start to make new friends who will also keep you accountable.
If you do have time to commit to a more structured fitness program, consider following a full-body resistance training program three days a week. This is more than enough to see real muscle-building results, and it's a great way to tone and strengthen your entire body. Resistance training has a number of benefits, including increased muscle mass, improved bone density, and increased metabolism. Plus, it's a great way to reduce the risk of injury and improve your overall physical function.
BUILD UP A SUPPORT NETWORK FOR THE TOUGH DAYS
Another option is to seek out a coach or personal trainer. Having someone to hold you accountable can be a huge help when it comes to sticking to your fitness goals. A coach or trainer can also provide guidance and support as you work towards your health and fitness goals. They can help you design a workout plan that's tailored to your specific needs and goals, and they can offer encouragement and motivation when you need it. If that sounds like a bit of you, reach out to me and I'll see what I can do to help. Whether your goal is weight-loss or muscle building I've hundreds of successes already. Such as my client Matt who lost over 10kgs in our first few months together with zero signs of slowing down. Or my client Stu who's managed to add muscle mass and lose body fat with only a maximum of 3 workouts a week whilst juggling his busy work and home life.
Not having a coach, however, isn't a barrier to progress. If you can't find or afford one, then you can also just surround yourself with supportive people who can help you stay on track. This might mean finding a workout buddy who can hold you accountable, or it might mean joining a fitness community or group. Whatever you do, make sure you have people in your life who will support and encourage you as you work towards your goals. My successes over the last few years all started from a drunk sweeping declaration of getting my act together and starting to run. Whilst my friends were understandably sceptical, I was a notoriously lazy human before, they were also VERY supportive. And I had a bunch of people in my corner the moment the clock struck midnight into 2019. I would not be here without them.
YOU CAN ACHIEVE ANYTHING NEXT YEAR, BUT IT WILL TAKE PATIENCE
As you embark on your health and fitness journey in the New Year, it's important to be patient and consistent. Don't worry about trying to do too much too soon or trying to fit in a ton of workouts each week. Focus on making small, sustainable changes that you can stick with over the long term. These changes will add up, and before you know it, you'll be well on your way to achieving your health and fitness goals and making even BIGGER resolutions for 2024.
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