Your efforts to reach any goal you set for yourself in 2017 should be based in creating habits. Our habits will dictate our effectiveness or lack thereof. When we attempt to swallow the idea that all changes have to be made on day one, we trip. The truth is, for mental and physical wellness, habits help us create small wins that we can compound into major changes in our confidence and belief systems. Compounding is the name of the game.
Coral Gables Counseling Center - Friday, January 27, 2017
By Jorge Navarro
(Note: We thought we would close the month with an extra blog which we feel sums up what it takes to be successful in meeting your health and wellness goals. Enjoy!)
It’s almost the end of January, and if you are like the majority of individuals that started a New Year’s fitness resolution, it is almost half way over. What did I just say? It’s true. The numbers show that weight loss and fitness account for approximately 40% of our New Year’s resolutions. This is a fantastic number. The not so great statistic is that approximately 80% will wrap it up by Mid-February with a “loss” on their record and many times a bruised ego. Don’t let your best intentions get away from you just yet.
Deciding to place a priority on a resolution means you may have given your idea some thought. Resolutions have a tendency to be higher level goals, and many times are based on self-improvement and are emotionally driven. I tell all my clients to “Create solutions not resolutions.” I am a firm believer small simple goals should always be your stepping stone to larger more complex goals. You have to accept that your overall health is more of a marathon than a sprint. Keep that in mind and you can now plan to win! Yes, with an exclamation point because I am pumped for you!
Here are some ideas that can help you create a baseline and prime you for success.
Start Small. The easiest way to create new habits are by making the word “habits”, singular. Don’t try and change 5 things at one time as you will most likely set yourself up for failure. For example, if you were trying to use your New Year’s inspiration to lose weight, you could decide to drop soda (Nutrition) and start walking (Fitness). One habit per area until you have established a routine.
Schedule It. Time won’t find you. You must find the time you need to accomplish your goals. While juggling our busy work, family, health and social media lives, it is easy to get overwhelmed. Schedule your intentions. Stop juggling every aspect of your life in your head. Get it down on paper or electronically so you can visualize your reality.
Get support. There is a huge benefit to finding an accountability partner. Whether it’s your business, personal or fitness goal, having someone to check in on you and keep you on track is vital. Nobody “makes it” alone. Team work makes the dream work.
Patience. Patience is vital to your success. Giving yourself time to accomplish your set goals is important. The quick fix mentality really lets us down. Forget the big promise, no substance infomercials. Playing the long game is a hard sell, but it’s the only sell that works. Dig in and employ patience for your continued success.
Get some sleep. Your mood, stress, anxiety, immune system and overall efficiencies are compromised when you don’t make time for rest and recovery, AKA sleep. Make a shift towards getting 7-8 hours of sleep, and you will start to reap the benefits throughout your life. Don’t underestimate rest and recovery in a world full of stimulation.
Nutrition. I wrote an article a few weeks ago titled, “5 Reasons Why Exercise Is A Poor Way To Lose Weight.” The point I made in that post is that you can’t outrun a poor diet. Nutrition plays the biggest role in your energy levels, weight loss goals and immune health. Now, when you apply nutrition and fitness together, magic happens. Remember this, it could take you over an hour of running to burn off just one Coke or Frappuccino. Make wise choices.
As you can see, progress and change is not about luck. For anything you want in life, you have to do a little planning, and then follow up by breaking your larger goals into smaller actionable goals. Build habits one at a time, and in no time, you’ll have a bunch of them working for you and not against you. It’s your year, your month, your week and your right now. Take advantage of your one at bat and make it what you want. If you have any questions, feel free to reach out and connect with me.
Have an amazing year and remember to believe in yourself. It’s a New Year and a New You.