January is almost over…. how are you doing with your New Year’s goals? I personally stopped setting “resolutions” years ago and now focus on specific goals for each area of my life and/or set a specific word or mantra to help me focus on what I wish to achieve.
New Year’s resolutions/goals don’t need to happen on New Year’s Day, they can happen any day! When you take control of your health and your life, you feel empowered. Choose to feel empowered any day and don’t let the calendar dictate when you establish them… let it be on your time and in your style.
Here are 7 “fast” strategies that you can begin to incorporate into your life to help balance mind, body, and spirit. The best thing…you can start them any day of the year. Consider choosing 1-3 that are most important to help you get closer to your Wellness Vision for a spectacular 2018!
- Fill your Plate with 75% Non-Starchy Veggies. Yes, this means those with LOTS of color and ideally at least 3 different colors at one time to provide an array of nutrients. Unfortunately, carbs get a bad rap. Carrots and ice cream both fall into the carbs category, but we all know one is healthy and the other isn’t. Ideally, about 75 percent of your carb intake should come from mostly non-starchy veggies with a little addition of fruit. So decide to add as much COLOR and VARIETY as possible this year. (Both are the “spice of life” :))
- Go All-Out with 7 Minutes of Intense Exercise. High-intensity interval training, or HIIT, involves working at the very top end of your capacity for 45 – 60 seconds, then recovering for 3 minutes by walking or a slow jog, then returning to very high intensity for another 45 – 60 seconds. Don’t let the short time fool you! You’ll see significant fitness gains very quickly. You can do it walking, running, biking, jumping rope, dancing, or even swimming. Just focus on getting your intensity up to a 8 or 9 on a 1-to-10 scale during the intense intervals, and then allowing your system to recover as much as possible during the rest cycles. Be prepares to work up a sweat!
- Practice Good Sleep Hygiene. Going to sleep and waking at the same time each day creates a rhythm for your body. Only use your bed for sleep or romance. Don’t keep a television in your bedroom! Studies show the artificial, bright light can disrupt brain activity and alter sleep hormones like melatonin. (This is a hormone that can also impact your gut!) Consider an hour before bed…turn off your phone, all electronics, and find a relaxation technique (such as a hot bath, reading a book, meditation, etc.) that helps you drift into deep sleep.
- Spend 2-Minutes Meditating – Morning and Evening. What a great way to begin and end your day. The effects of chronic high cortisol and other stress hormones on our brains deplete brain power and leave us tired and often overweight. You don’t need 30 minutes of meditation or an hour-long yoga class to lower stress hormones. A 2-minute breathing practice, yoga, or meditation exercise can do wonders for your mind and body. Here’s a breathing exercise called “Take 5” you can do several times each day. Sit on a chair, or propped up on pillows in your bed, or cross-legged on a cushion on the floor. Close your eyes and your mouth. Breath in slowly through your nose to the count of five. Hold to the count of five and then slowly breathe out to the count of five.
- Cultivate a Healthy Community. Friend power, not willpower, is the key to success with your health goals. When you shift focus and prioritize your friends, family, and coworkers, you deepen your connection with them and feel more fulfilled. Sometimes those connections might feel uncomfortable, but they’re worth it. Social media has its place, but most of us spend far more time there than we do interacting in real life, which new research shows it impacts our health and happiness. Instead, be sure to spend an intentional 5 minutes a day connecting with a loved one.
- Use a Gratitude Journal. There is great research that gratitude can transform your life by helping to develop greater positivity and happiness. A little reflection on your life and what you are most grateful for each day can help set your day (and perspective) up for success. One of my favorite little finds this year that I have been using is the 5-Minute Gratitude Journal. I love that it asks the questions and you journal your reflections both in the morning and the evening…all in 5 minutes tops!
- Capture Your “Mantra or Word” for the Year. What is it that you want to improve, achieve, give back, and/or strive toward in the New Year…how can you put that into one word to help you refocus and connect with your priorities for the year? Spend some time reflecting on what is most important to you. For example: “Balance”, “Authenticity”, “Fitness”, “Family” – could help you stay grounded and focused.
Incorporate these fast, effective strategies and watch your life improve!
Your resolutions and goals can happen any day.
Get started today 🙂