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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

More by this author

Adnan Munye

Personal Trainer and Fitness Expert

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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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