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New Year Health Goals

New Year Health Goals

Posted by in coaching corner

According to a recent survey, the top 5 resolutions for the new year are improved fitness, improved finances, improved mental health, losing weight and improved diet. How many resolutions or goals does each person set? Almost half of participants surveyed report setting 3 goals for 2024.

If you have health in mind, you are not alone. But what makes a goal more definitive than a wish? A few things. Make sure your goal is SMART, specific, measurable, achievable, relevant and time-bound. Put some thought into your goal. Consider this: the best goals for an individual align with their values, or the beliefs, interests and principles that guide your life. For example, if your goal is fitness/activity-driven and you value family, community, fun, and adventure, joining a climbing gym with your family may fall in line with these core values.

Make your goal action versus outcome oriented. In other words, instead of what you want to achieve at the end (weight loss) what will you do to get there? What are the steps or actions that will enable you to lose 1 lb at a time to get to that ultimate goal? Changing specific eating habits, practicing portion control and/or increasing exercise can be short-term goals that get you there.

Keep your goals positive rather than negative. Focus on what you will do/have/add versus what you must limit/omit and avoid. With these tips you can set goals that go beyond wishes and hopes.

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3 Tips for Creating Healthy Habits

3 Tips for Creating Healthy Habits

Posted by in eat smart

Creating healthy habits is a great way to make small, incremental lifestyle improvements for better performance and to reduce your risk of developing chronic disease. If it truly is all about the journey, make it worth your while by keeping these tips in mind:

Set goals: What do you want to do? Accomplish? Goals should be clear, reasonable, specific, and, if possible, measured or quantified in some way. Instead of “I will eat healthier this year,” try “I will eat 3 servings of vegetables every day. Write your goal down and keep it visible. Read it and re-read it regularly. Use power statements, “I will” instead of “I’ll try.” How will you achieve this goal? What are the steps? If your goal is weight loss, what tools, resources, activities and habits that help you get there?

Stay positive and reward yourself along the way: Celebrate successes and don’t underestimate the importance of recognizing your progress. If your goal is to complete a 5K run, reward yourself every time you complete a practice race, shed time on your miles, etc. Instead of saying “I can’t” say “I can” and “I will.” Complaining won’t get the job done and if it is too easy, was it really a worthy goal in the first place?

Mark your calendar: In addition to writing down your health goals, use an online, old-fashioned, calendar, day timer, journal, etc. Use it to schedule your workouts, shopping trips, to make notes. Noting the number of veggie servings you eat daily will enable you to track weekly average servings. Stay on top of your progress. Make time for your goals and specify the steps you’ll need to complete to reach them.

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