7 weeks. No, it’s not the current prime minister’s expected tenure. This is the average length of time a New Year’s resolution lasts.
But to help you set new goals that will last beyond March, here are 23 steps you can take in 2023 to consistently reach a healthier, happier, healthier self. make it possible.
Long-term change is difficult. It takes commitment and effort. Therefore, for change to be successful and sustainable, it must be gradual and achievable.
Mandy Wong Oultram, FlexFit’s award-winning personal trainer and nutrition coach, tells Metro.co.uk:
“I want to motivate you to exercise and eat healthy beyond March when others gave up on their resolutions!
“This year is the last year so far, so ‘Fitness’ is your New Year’s resolution!”
Ahead, here are 23 hacks you can start today to get healthier next year.
find the reason
Motivating yourself can be difficult, especially when you’re not sure why you’re doing something.
Wong Oultram agrees. Write it down and refer to it when you’re feeling down (yes, because we all have holidays!).
Be Realistic and Be Consistent
It is said that it takes an average of 66 days to change a habit. So it won’t change overnight and is unlikely to change in January.
However, if you are realistic about seeking change and maintain a consistent approach, it becomes more achievable.
“If you’re having trouble maintaining momentum in the first month, try to keep at it.
set smart goals
to stay focused and remind yourself
To stay focused and remind yourself of what you want to achieve, set SMART goals that are specific, measurable, achievable, relevant, and time-bound. Without goals, there is little accountability and progress is difficult to measure.
Create manageable goals
Mandy says you should hit the target 8 out of 10 times..
“If your average daily steps is 5,000 steps, instead of setting a goal of 10,000 and not achieving it, set a goal of, say, 6,000 steps and find ways to easily walk the extra steps,” she says. Suggest.
List the benefits of getting fit and healthy
By listing the benefits of getting healthy, you can create a personal reason to keep going. It also has a reminder if you have a weak moment, and you can stick it where you can see it.
Wong Oultram says: your list. Write down what is important to you.
enumerate the results of No doing things
By enumerating the risks and consequences of not changing lifestyles, whyIt’s not meant to scare you, but it encourages you when your motivation wanes.
schedule a workout
Some of us may want to spread our wings when it comes to fitness, but the reality is that it’s easy for life to get in the way of our exercise. hard to avoid.
“Put exercise around other commitments in your journal,” suggests Mandy. “Plan for a time of day when you’re least likely to abandon ideas, such as first thing in the morning.”
don’t compare yourself
If it’s your first exercise class or workout and someone else seems fitter than you, don’t panic. Align yourself with your own goals and objectives, not the goals of others.
Healthy competition is one thing, but unrealistic goals are sure to motivate.
seize the small window of opportunity
Just because you don’t have an hour to exercise doesn’t mean you can’t. Nothing is better than nothing.
Wong Oultram agrees. He doesn’t need an hour a day to train. It is still important and worthwhile for him to do 20 minutes of exercise 3-4 days a week.
“We need to do more than we do now to see change.”
celebrate small victories
Sometimes small achievements matter and motivate you to keep going.
“Never underestimate the power of patting yourself on the back for taking a small step toward your goal,” says Mandy. “Every progress, no matter how small, should be recorded.”
plan a workout
Gyms can be intimidating and boring for some.
However, arming yourself with a workout (complete with sets and reps) will give you structure and motivation.
hire a personal trainer
Sometimes you need a push or encouragement to keep moving forward. The right personal His trainer will help you vary your workouts, improve your technique, and work at your optimum potential.
start strength training
Done properly, strength training is beneficial at any age.
Recent studies show that strength training can help you live longer. It also reduces the risk of osteoporosis, boosts mood and confidence, boosts metabolism and improves heart health.
Drink water
We know the benefits of drinking lots of water, so let’s make it as easy as possible.
Wong Ortram suggests taking the bottle with you wherever you go and adding a piece of orange or lemon for added flavor.
Healthy Eating Made Easy
You can make healthy food part of your routine by buying batch cooked and frozen portions, or pre-prepared vegetables such as carrot batons that are quick and easy to use. Useful for making healthy smoothies.
reduce alcohol intake
Drinking alcohol can be fun, but alcohol is bad for your workout. As our kidneys produce more urine and energy levels are affected, it can cause dehydration, resulting in less glucose and more fatigue.
“When you’re tired, you’re more likely to make poor food choices or skip training the next day,” says Wong Oultram.
eat high energy foods
Carbohydrates such as pasta, potatoes and rice are essential sources of energy for exercise and are necessary if you are training regularly.
get enough quality sleep
Wong Oultram says:
She adds that it’s important to unwind an hour before bed by reading a book, listening to a podcast, or limiting phone use..
warm up
It’s easy to skip this part and continue your workout, but a warm-up literally warms up your muscles, prepares you for exercise, raises your circulation and body temperature, and gradually increases your heart rate.
If you’re stuck for ideas, Wong Oultram suggests:
stretch rear your training
Cooldown stretches are important.
“Stretch when your muscles are warm and mobile,” advises Mandy. “This helps muscles recover and reduces soreness the next day.”
training with friends
Attending classes and training with others keeps us accountable to each other.
create a playlist
MeWhen exercising alone, a playlist of your favorite music can help motivate you, lift your mood, and keep you going longer.
As Wong Oultram says, “Make sure you associate exercise with good times!”
try new things
You don’t have to run just because your friends swear it. Decide what you enjoy and try new types of exercise.
With so many options, aerial hoops, indoor rock climbing, and pole fit might be just what you’re looking for.
Have a story to share?
Please email us at MetroLifestyleTeam@Metro.co.uk.
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