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6 Steps to Making Effective New Year Resolutions

6 Steps to Making Effective New Year Resolutions

There’s just something about the short, cold days of winter, the long hours spent indoors and the overindulgence in rich foods over the holidays that inspires us to make changes at the beginning of the New Year. As the New Year brings the opportunity for change, it also brings the occasion for reflection of the personal, professional or physical circumstances in our life we’d like to change, and a reflection on how we created the circumstances we seek to improve in the first place. The areas that most people resolve to change as the New Year dawns include money, sleep, exercise, food, health, personal organization, and relationships.

Balance in all areas of our life is often a goal we aspire to, and since the holidays are often about imbalance—as we rush from one activity to another—the New Year seems like a natural time to reconnect with our mind and spirit to find the personal practices that will support our goal of renewal, rejuvenation and repair of the body, mind and spirit.

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The body, in its wisdom, provides an intuitive nudge as a reminder of the things we may need to hear, and although this method of communication is always present in the body, the New Year seems to be a time when this form of inner knowing can be the loudest. The messages might be about feeling better physically, looking better, feeling energized or well rested, having greater productivity, having a stronger body, feeling happier, or being in the flow and being peaceful in your life. At times circumstances prevent us from making these choices for ourselves and prioritizing our wellness. If it resonates with you, the New Year may be a good time to make a shift: love yourself more; feel better about yourself; heal your relationships with food, exercise, money, and/or work; and release the habits that have formed that are not serving your highest potential.

Here are six things you can get started doing right now to develop effective New Year resolutions:

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1. Reflect with Gratitude

Practice a daily, mindful exercise reflecting on the many ways your life is abundant right now and express your gratitude—what you focus on grows. Celebrate the things that are great in your life. They don’t have to be grand; the little things often mean the most. This can be a mental exercise or a written one, recorded in your journal.

2. Value Yourself

When you value yourself with a deep appreciation you will naturally show up for yourself in a much kinder way. Understand, acknowledge and celebrate all the things you do, the many roles you play: parent, spouse, employee, sibling, daughter, son, community volunteer and more. You offer so much to the world: start there with your gratitude and things will begin to shift for you.

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3. Start by Adding In

Think in terms of adding things, not taking things away. For example, add more greens to your diet, add more movement to your day, add more laughter and joy. When you add things in, the things that do not serve you seem to naturally fall by the wayside, especially when the feeling of deprivation is removed from the experience of change. No one wants to feel deprived of anything; life is all about abundance, joy and gratitude.

4. Self-speak with Care

Watch your words, be kind to yourself and avoid judging yourself for not achieving the things you want. Resolving to make changes is about finding ways to make choices that support getting control over the things that are important to you, not judging yourself harshly for not having arrived at those things yet or as quickly as you would have like.

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5. Assess Your Values

Think about the things you value. What do you want more of? Is it free time, health, adventure, friendship, community involvement, time alone? Consider how can you start to make changes to create these things in your life. Think about how your life will feel once you start making changes and how that will bring more of the feelings and experiences you want.

6. Consider Embodiment

What do you want to celebrate about yourself in 2013? Reflect upon one thing in 2013 that you embodied that you’re proud of. Are you better served by leaving certain things behind in 2013? And which qualities do you wish to embody in 2014? Reflect upon your circumstances and determine some daily practices that you can engage in with ease and grace that will allow you to begin embodying the physical and emotional qualities that you wish to welcome in your life in 2014.

As you reflect on your past year and set out to make goals for the New Year, stay committed to creating opportunities for your personal and physical growth and allow yourself to be the filled with abundance and vibrancy in 2014.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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