It’s the start of another year, and we want 2016 to be your best yet! Every January we make resolutions to better ourselves, but studies have found big sweeping goals, such as “eat better” and “lose weight,” just don’t stick. It’s more effective to break down large resolutions into smaller more sustainable goals, like “walk 10,000 steps per day” or “drink 70 ounces of water daily.” These goals are easily measured and attained, acting as stepping-stones to achieve a healthier lifestyle.
Experts recommend going even further by setting SMART goals when possible. They should be Specific, Measurable, Attainable, Realistic, and Timely. For example: I will take two yoga classes per week for the next 60 days. Precise goals like these provide a clearer timeline to success.
Don’t forget to reward yourself every time you accomplish a goal! Treat yourself to a pedicure, new workout gear, or special snack to celebrate. You will likely find your goal has become a new healthy habit by the time you have successfully conquered it. Continue adopting new goals to align with your health and fitness desires.
Whether your New Year’s resolutions are focused on fitness, weight loss, or general health and happiness, we’ve got some tips for you to make them easier!
Improving your fitness is all about dedication and variation. Here are some fit goals for you to adopt this year. After you complete one, reward yourself and pick another!
- Leave your comfort zone! Take one new fitness class each week for one month. You will work foreign muscle groups and find fun new ways to sweat it out.
- Be flexible! Do 30 minutes of yoga two times a week for the next 60 days. Yoga stretches and strengthens the body and mind in ways that will compliment your fitness routine.
- Flex your muscles! Lift weights and strength train three times a week for the next 60 days. Strength training can leave your body burning increased calories for up to 36 hours post workout.
- When in doubt, sweat it out! Run a total of 10 miles per week for the next 30 days. Running releases endorphins that fight stress and leave you feeling great!
Losing weight is the number one resolution made in the United States every year. The key to sustainable weight loss is setting small, achievable goals that lead to a healthier lifestyle. Not sure where to begin? Here are some resolutions to get you started:
- Prep your food. Prep weekly snacks and meals every Sunday for the next 60 days. Cut up fruits and veggies; freeze pre-made smoothie packs; hard-boil eggs; cook some chicken breasts, and whatever else is needed to get you through the week without making a fast food run.
- Bring on the H2O. Drinking water helps curb hunger and boost your metabolism, aiding in your weight loss efforts. Consume the appropriate amount of water every day for the next 30 days. To determine the right amount, use this equation:
Your weight x 2/3 = water in ounces to consume per day*
*Add an additional 12 ounces to your total for every 30 minutes you workout.
- Load up on fiber. Eat at least one serving of fruit and one serving of vegetables every day for the next 60 days. Fruits and veggies are loaded with nutritious fiber, helping you feeling fuller longer.
- Focus on fitness. Hit the gym for 30-60 minutes of physical activity at least four times per week for the next 60 days. Split your time between cardio and strength training for maximum results.
Health & Happiness
Technology has made our lives easier in many ways, but we still find the day-to-day can be busy and stressful. Add these healthy resolutions to your list to improve your overall well-being and mental health in 2016:
- Take some me time. Set aside one hour every day for one week just for you. Relax, read, do whatever you love — just make sure it’s your time.
- Write it down. Jot down one positive note associated with your goals every day for the next 30 days. Studies show visual motivation helps you stay on track.
- Sleep soundly. Get seven to eight hours of sleep every night for the next 30 days. Receiving less than seven hours of sleep per night can reduce the benefits of dieting. It also cuts down on your energy and makes you crave unhealthy foods.
There are endless steps you can take to lead a healthier lifestyle in 2016. Keep pushing yourself to improve in new ways by making SMART goals and sticking to them! For those crazy days, keep Svelte plant-based protein shakes on hand. With 11 grams of protein, 20 percent of your daily-recommended fiber, and just 180 calories, Svelte makes for a convenient on-the-go meal replacement or healthy snack!
What are your New Year’s resolutions? Share them with us in the comments below or on our Facebook page!