Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

15 Fitness Goals That Will Help You Live a Healthier Life This Year Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

Trending in Physical Strength

1 Understanding Intermittent Fasting Benefits: More Than Just Weight Loss 2 How Adding Flow Yoga to Your Workout Routine Boosts Your Gains 3 Why Am I Not Losing Weight? 7 Reasons Revealed 4 8 Best Cardio Workouts for Efficient Weight Loss 5 Intermittent Fasting Diet for Beginners (The Complete Guide)

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next