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Published on February 14, 2019

15 Fitness Goals That Will Help You Live a Healthier Life This Year

15 Fitness Goals That Will Help You Live a Healthier Life This Year

Starting such a journey is never easy and you must remember this is not a crash diet, it is a lifestyle. Don’t panic and think you have to do it all at once as this will most likely overwhelm you. You may also find yourself giving up because crash diet are not sustainable.

The best approach is to make simple changes to your daily habits and over time, you will notice all your bad habits have turned into good habits.

Accordingly to a study by Phillippa Lally, a health psychology researcher at University College London, on average, it takes more than 2 months before a new behaviour becomes automatic — 66 days to be exact.[1] And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances.

Here are 15 fitness goals to help you on your journey:

1. Drink More Water

W.H.Auden said it best when he said ‘Thousands Have Lived Without Love, Not One Without Water’. With any diet, the most important thing to remember is to stay hydrated. Drinking water will support your body with digestion, transporting nutrition to your body and even help improve cognitive function.

Ideally, you want to drink about half your body weight in ounces per day i.e. if you weight 150 pounds, you should drink 75 ounces of water a day.

Hopefully, by following this rule, you will be able to maintain a consistent consumption of water per day.

2. Add Some Lemon & Apple Cider Vinegar to Your Water

It is recommended we sleep for about 8 hours a day, this means we spend about 8 hours per day dehydrated. Therefore, hydrating your body first thing in the morning is absolutely necessary.

The best way to achieve hydration is by starting your day with a glass or even two of water. For that extra boost, add lemon juice and ½ teaspoons of apple cider vinegar. The lemon and apple cider vinegar will help your body with detoxifying, cleansing and digestion

3. Stop Drinking Your Calories

Yes, keeping hydrated is important but try to avoid high calorie drinks such as soft drinks, speciality coffee and juices as they are full of fast acting sugar.

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Really push yourself to stop drinking such drinks and before you know it, you will notice the benefits.

4. Start Stretching More Often

Always remember to stretch! The benefits are vast and the repercussions of failing to stretch can be dramatic.

Do yourself a favour and always stretch before and after a workout. This will promote a healthy cool down, improve flexibility and reduce next day aches. Failure to stretch can lead to injures and muscle damage.

So, the next time you work out, don’t forget you dedicate a few minutes to stretching before and after your workout. You will thank me for it later!

Here’re some simple stretching exercises you can start trying:

15 Static Stretching Exercises to Totally Enhance Your Workout Routine

5. Add in Some High-Intensity Interval Training (HIIT)

You may have heard about HIIT training because it is the big thing right now and believe me when I say ‘It works!’.

The benefits include lower body fat, increased stamina, leaner muscles and fantastic hormonal benefits.

HIIT is where you perform an intense exercise, for a very short time frame (about 30 seconds) followed by a slower exercise for about 90 seconds.

Performing a HIIT routine for 1-3 times a week will lead to great results.

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6. Focus on Your Breathing When You Work Out

For the most part, breathing is second nature to most of us. But when exercising, you may find yourself holding your breath and this is not good.

It is important to consciously take deep breaths in through your nose and out through your mouth, this will fill your lungs with oxygen.

7. Build More Lean Muscle

We all want to have lean muscles because not only does it look good, it has great health benefits:

  • Improved posture
  • Reduced body fat
  • Improved metabolism
  • Strong bones
  • Protects and improves joint health
  • Improves stamina

Learn more about building muscle in this guide:

How Long Does it Take to Build Muscle and Increase Fat Loss?

8. Decrease Body Fat

This may seem like an obvious one but it is one of the most important steps to a healthier you. Reducing your body fat has a lot of benefits such as:

  • Improved joints and tendons
  • Lowered risk of diabetes
  • Reduced risk of heart disease
  • Reduced inflammation
  • Better performance and endurance
  • Improved appearance and confidence
  • Better hormonal profiles in your body

Remember, it is not a race to see how quickly you can decrease your body fat, a healthy weight loss is around 1-2 pounds a week.[2]

Crash dieting or pushing yourself too much in the gym can lead to you achieving an unrealistic target, and you may find yourself gaining all the weight you have lost.

Think of it as a lifestyle and take it slow and steady.

9. Eat More Greens

What you eat is the most important factor in a healthier living plan. It is important to ensure you are getting as many nutrients and vitamins from the food you are eating as possible.

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Focus on dark, leafy greens as they will provide you with a wide array of vitamins, minerals, nutrients and antioxidants – all of which you body needs!

Don’t forget to avoid processed and manufactured food. They are usually high in fat and have minimal vitamins.

10. Start Eliminating Sugar

Another top goal you can start immediately is reducing the amount of sugar you consume. It also won’t cost you anything, save you money and improve your health in the long run.

There’s no surprise we eat too much sugar and this should be one of your top goals moving forward (eliminating or drastically reducing sugar).

Cutting out liquid calories is a great way to start. If you’re looking for something sweet, turn to fruits or even dark chocolate.

11. Allow Yourself to Rest and Recovery

The workout is where you go to breakdown the muscle tissue and it builds back through proper nutrition, rest and recovery. It might be tempting to go to the gym for two hours every day as hard as you can to achieve your goals but that’s not the most effective approach.

If you don’t allow for proper rest and recovery, it can set you back a few steps. Your body is more prone to injury and even illness as you can weaken your immune system from all the progressive intensity the body is facing.

12. Get More Sleep

When you are deprived of sleep, you make it next to impossible to achieve your health and fitness goals. Lack of sleep can increase stress hormones in your body and over time these can lead to a lot of inflammation and chronic diseases.[3]

Make sleep a priority to let your body heal and rejuvenate. A good approach is 7 to 8 hours. Also, allow yourself some wind-down time and a pre-bed routine to help get more consistent sleep every night.

13. Focus on the Habit and Not the Result

It’s easy to get caught up in trying to achieve a certain look or shed time off of your mile, but the more important focus is on the habit that will bring you those goals.

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Don’t look at the scale, the tape measure, or the body fat percentage. Focus on the habits that will lead to those achievements.

Don’t compare yourself to where others are, you’re right where you need to be.

14. Take Your Fitness Outside

This may be hard depending on the weather you experience, but the more you can be outside exposed to fresh air and sunlight, the better.

Being stuck in the gym doing cardio while staring at a wall won’t do much for your mental stimulation.

Try to challenge your body more by getting outside. Hiking is great and also just running and walking. Give yourself more mental stimulation and a constantly changing environment. It also beats breathing in that recycled gym air.

15. Do at Least One Pull Up

This is a great last goal to focus on because it’s a great test of strength and to see how you are progressing with your fitness.

If you haven’t been able to do one, you know what a challenge it can be. Having the goal of doing at least one pull up will not only show you how far you’ve progressed but is a great way to become dedicated and motivated.

The Bottom Line

It will become more attainable through the year if you’re consistent with your fitness. Set yourself a concrete timeline as when you want to accomplish some or all of these goals. In fact, start making one of these goals happen this month!

This guide on achieving goals will be helpful for you:

How to Set Goals and Achieve Them Successfully

Featured photo credit: ivan Torres via unsplash.com

Reference

[1] Phillippa Lally: How are habits formed: Modelling habit formation in the real world
[2] Centers for Disease Control and Prevention: Losing Weight
[3] Unity Point: The Scary Truth About Sleep Deprivation and Chronic Diseases

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Adnan Munye

Personal Trainer and Fitness Expert

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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