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Should You Still Make New Year’s Resolutions

Should You Still Make New Year’s Resolutions

Most articles on making healthy New Year’s resolutions will tell you not to waste your time. Let me show you how they actually may serve a good purpose whether you follow through on it or not, and how to make them truly effective.

Health & Wellness Is All Around You

Once that calendar flips over to a new year, there is no ignoring the usual desires that come with it. Lose weight, stop smoking, eat better, spend less on macrame jean shorts. Ok, that last one might just be me.

But here’s the thing: the stats are not on the side of actually following through on your new resolution. There is a very small percentage of people that are able to follow through on complete life overhauls but they are in the minority, like people who watch Keeping Up With The Kardashians to improve IQ scores.

Just because the failure rate on New Year’s resolutions is high, doesn’t mean they should be chucked to the curb like your withering Christmas tree. There are a few mindset changes you can make to have healthy New Year’s resolutions become more effective.

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1. Whether You Like it or Not, it’s a Reminder to Get Your Butt in Gear

For as much as people say it’s a waste of time to start improving your nutrition or joining a gym in January because it will fizzle out, I don’t think that’s the case. At the very least it serves as a reminder for you to take control of your health each year. Even if it’s only once a year, it’s like a little nagging reminder that you should move things in a healthier direction. If you don’t acknowledge it in January, the thought might still pop up a few months later.

Sometimes, there just needs to be something in the back of your head telling you to make some good changes. This might go on for a few years, but there can also be that year where you are totally ready and it all finally clicks in.

The point is to make that year THIS year.

2. You Are Allowed To Start Small

This is what is truly behind all the failure rate stats: people taking on too much, too soon. If you’ve gone from eating Taco Bell three times a day and your physical activity revolves around clicking the “Are you still there” button on Netflix, you’re going to need to start small. Diving head first into 3-hour workouts and eating rice cakes and broccoli all day is going to become a huge shock to your system. This could overwhelm you and eventually lead to you throwing in the towel.

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No matter what your goals are, the secret is to start small and slowly add in good habits. You can build a healthy lifestyle by mastering a new habit until it becomes second nature. This means starting with something simple and doing it for at least a week or two so it’s familiar. Then you can move on to another one. It’s gradual, comfortable, and you’re more likely to stick with it.

Here are 3 health habits to start out with that are simple but effective.

1. Slow Down Your Time Spent Eating

This doesn’t even require changing what you eat but can help you avoid overeating each day. The average person is eating so fast that they are overriding the fullness signals that go from your stomach to your brain saying you’ve had enough. These naturally occur but take around 15-20 minutes to engage. Most people are eating in 3-5 minutes, sometimes quicker, and don’t allow this natural mechanism to do its job.

You may have had enough food, but your body hasn’t recognized that yet. When that happens, you continue to consume more calories than needed. So whenever you eat, be conscious of the time. Set up the timer on your phone or watch a clock and take at least 15 minutes. This can help you consume less each time and also make digestion and absorption easier for you.

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2. Drink More Water Each Day

Most people are walking around in dehydrated or close to dehydrated states. It’s not always recognizable because dehydration doesn’t only mean crawling through a desert in rags. The problem is this: if you’re not getting adequate water, then you’re throwing your body out of whack. Among other things water is critical for:

  • Digestion
  • Absorption
  • Circulation
  • Regulation of body temperature
  • Cognitive function
  • Transport of nutrients through the body
  • Sports and exercise performance

Your aim is to drink about half your body weight in ounces each day. So if you’re 150 pounds that’s 75 ounces of water. When you figure in a cup of water being 8oz, that equals around 9 cups a day. Since most large drinking glasses can hold close to two cups, you’re at around 4-5 large glasses a day, which is very doable. Another tip I’d give you is to have a glass or two first thing when you wake up to get your body up to speed quicker. Throw in some squeezed lemon and it really kicks up the cleansing and detoxification.

3. Eliminate Or Drastically Reduce Sugar

Now you’re looking at a real change. If you’re like the average person, you’re consuming far too much sugar and sugar is really getting exposed for all the damage it can do. The ‘big three’ dangerous health risks in the United States are obesity, heart disease, and diabetes, all of which are associated with too much sugar consumption. It’s not hard to see that it is something that needs to be eliminated.

I won’t lie, it won’t be easy thanks to the addictive nature of sugar and the fact it’s pretty much everywhere. If you can start cutting out manufactured and processed foods, that will be the best start as that’s where sugar is going to show up. If there’s one thing you do, at least cut out liquid sugar. Don’t drink your calories. That means eliminating soft drinks, juices, and sports drinks. Just this alone can make a huge difference to your health.

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Wrapping It Up

Obviously, your health and wellness go a lot deeper than these three tips. However, if you’re looking to make a change, this is a good place to start. These are tips that aren’t overwhelming, rather they are straightforward and easy to implement. Like I mentioned, don’t do everything at once. Start out with one and go with it for a few weeks until it feels comfortable. Then, move on to another.

If you let yourself gradually adopt new healthy habits every few weeks, by the end of the year you may be looking at a complete overhaul to your health and wellness. So when that calendar flips for the next January, you’ll already be ahead of the game.

Featured photo credit: Paul Wilkinson via flickr.com

More by this author

Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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