4 Ways To Salvage New Years Health Resolutions

4 Ways To Salvage New Years Health Resolutions

Are cracks starting to appear in your New Years health resolutions?

Did you valiantly declare this year was going to be different? Was it going to be the year you made your health a priority?

Was there talk of getting your energy back? Losing that spare tyre around the middle? Or getting rid of that constant bloated feeling? Or doing something about those hot flushes?

 

Here’s 4 ways to salvage your new year’s health resolutions –

1. Find Your Why

Whether you’re faced with a delicious slice of chocolate cake or a burning desire to skip exercising, if you carry a strong sense of why you want to reach your goal, you’ll find it easier to resist temptations.

Research shows that self-motivated goals are more likely to be reached,[1] so get clear on your own personal ‘why’.

Do you want to be there for your kids, look great at an event, or improve your energy? Remind yourself of this when temptation comes your way.

2. Be SMART

Goals are easier to reach if they are SMART –

  • Specific,
  • Measurable,
  • Attainable,
  • Relevant,
  • Time-orientated

Allowing you to set clear goals and understand when you are on track to reaching them. For more information and assistance with creating your own SMART goals for the New Year, read this blog.

A big reason to make your goals SMART is that you’ll also improve your weight loss results. Highlighting this, a recent study found that people who set a specific weight loss goal lost an average of 1.5 kg more than those who didn’t.[2]

In another study, it was also found that goal setters were 10 times more likely to lose 10 per cent of their original body weight than non-goal setters.It should be noted that participants in both studies received coaching from qualified healthcare professionals,[4],[5] highlighting the importance of seeking help from a qualified Practitioner. Need help click here to book online.

3. Track Your Progress

Self-monitoring is key to helping you track your progress and make adjustments. When trying to lose weight, tracking your diet and exercise, and regularly weighing yourself, gives real time feedback that helps you stick to your resolution.[6]

4. Get Help

Research shows that health goals are easier to reach if they are set with the help of a Practitioner.[7] This is because your Practitioner can help you identify and implement strategies to reach your goal in a safe and healthy way, as well as helping you anticipate and deal with obstacles and setbacks. For example, problem-solving therapy results in greater losses in body weight, including long-term weight reductions.[8]

Success is guaranteed when ownership and commitment align. Smash your health goals in 2019 by putting these evidence-based strategies to work and reap the rewards that come from your dedication and direction.

Content adapted from Metagenics Australia (permission given)

 

[1] Teixeira PJ, Silva MN, Mata J, Palmeira AL, Markland D. Motivation, self-determination, and long-term weight control. Int J Behav Nutr Phys Act. 2012 Dec;9(1):22.

[2] O’Hara BJ, Gale J, McGill B, Bauman A, Hebden L, Allman-Farinelli M, et al. Weight-Related Goal Setting in a Telephone-Based Preventive Health-Coaching Program: Demonstration of Effectiveness. Am J of Health Promot. 2017 Nov;31(6):491-501.

[3] Avery A, Langley‐Evans SC, Harrington M, Swift JA. Setting targets leads to greater long‐term weight losses and ‘unrealistic’ targets increase the effect in a large community‐based commercial weight management group. J Hum Nutr Diet. 2016 Dec;29(6):687-96.

[4] O’Hara BJ, Gale J, McGill B, Bauman A, Hebden L, Allman-Farinelli M, et al. Weight-Related Goal Setting in a Telephone-Based Preventive Health-Coaching Program: Demonstration of Effectiveness. Am J of Health Promot. 2017 Nov;31(6):491-501.

[5] Avery A, Langley‐Evans SC, Harrington M, Swift JA. Setting targets leads to greater long‐term weight losses and ‘unrealistic’ targets increase the effect in a large community‐based commercial weight management group. J Hum Nutr Diet. 2016 Dec;29(6):687-96.

[6] Burke LE, Wang J, Sevick MA. Self-monitoring in weight loss: a systematic review of the literature. J Am Diet Assoc. 2011 Jan;111(1):92-102.

[7] Leistra E, Streppel MT, Klamer J, Tump AC, Weijs PJ. SUN-PP190: effect of smart goal setting and nutritional assessment on treatment compliance in primary care dietetic treatment. Clin Nutr. 2015 Jan 1;34(Suppl. 1):S94

[8] Perri MG, Nezu AM, McKelvey WF, Shermer RL, Renjilian DA, Viegener BJ. Relapse prevention training and problem-solving therapy in the long-term management of obesity. J Consult Clin Psychol. 2001 Aug;69(4):722-726.

 

Turn New Year Resolutions Into Lasting Results

Turn New Year Resolutions Into Lasting Results

Want to turn your new year resolutions into lasting results?    I’m actually not a big fan of New Year’s Resolutions…but if it’s your window of opportunity seize it with both hands.

Me, I’d prefer a deliberate reset reflecting on 2017 in December or right now and making a few kick-arse decisions about what’s going, what’s staying and what I want more of for 2018.

I choose a word or theme for each year. For me 2018 is about decluttering.

After having reached the big 5 0 this year. Time to clear out the crap, physically, mentally and emotionally. Give it away, sell it or let go of what’s not working and open up the space and energy for what does. Reset for what’s to come.

On the subject of stuff… did you know that Australians on average live in the biggest homes in the world? On average 10% bigger than the US.

Is it because we have bigger families? No.   Is it because we have more room to build? No.    It’s because we have so much stuff. And for some there’s a need for self storage as well. What do you really use in your house? You’d be surprised.   End of rant.

Now, hands up who want to turn your new year resolutions into lasting results? That means embracing strategies, mindset and habits that cement change until it becomes just what you do. This lasts beyond the eight minutes of being motivated and inspired.

 

Here’s your 6 steps to turn new year resolutions into lasting change-

 

1. Get clear about what you want and why you want it.

Be specific. Vague statements like ‘I want to lose weight’, ‘I want to be more organised’ just don’t cut it.

Instead use something like, I want to lose 10 kilos by my school reunion on 24th April, because I’m wearing this mind-blowing red dress and drop dead gorgeous shoes and I want to look super hot.

This step will turn your new year resolution into lasting change by creating inner momentum that gives you fuel to keep going even when it all gets a little hard and uncomfortable. Keeps you moving from being temporarily motivated to hard wired for results.

Now if you share your intent with others, accountability is added to the mix. When your best friend or partner repeats your intentions back to you when temporary amnesia kick in…it works.

 

2. Identify the cost 

What are the costs to turn your new year resolutions into lasting change?

Is it time, money, getting uncomfortable, consistency, pain, hard work, inconvenience?   What’s needed?

Change requires personal investment. Growth comes with the hard stuff.

An internal transformation precedes a external transformation.

 

3. Acknowledge what got in the way last time

What got in the way last time of turning your new year resolutions into lasting results?

Was it boredom, injury, time, money, not big enough why?

Set yourself up for success. Address the barriers (mental, physical, emotional), get creative and recognise the patterns.

 

4. Structure, organisation, accountability, process, timeline

Strategy is essential to turn your new year resolutions into lasting change.

Initially we’re emotionally driven..inspired, motivated….this lasts for about eight minutes.

What’s going to keep you going beyond this? Rituals, accountability, strategy, they’ll change your blueprint to success with consistency over time.

Need a strategy?  Click here for 7 Day Feeling Great Reset Challenge. $7 for 7 days.

 

5. Take away the safety net

If you want to turn new year resolutions into lasting change, this means taking away the internal option to stop.

Lose the excuses, stories, self- negotiation, rationalizing…..do the work.

Time to invest and commit to the process and stay on track to a new normal or default setting.

You know you’ve reached your new setting when you’re no longer looking for a loop hole.

 

6. Improvise, adapt, overcome

Flexibility is your greatest asset to turn new year resolutions into lasting results.

Our world’s dynamic, evolving.  Life is constantly throwing things at us that we don’t expect.

Time to trade falling apart and reacting with adapting, improvising and creatively ploughing forward.

 

Hope that’s nudged those creative juices for 2018.  See you on the other side or on the 7 day Feeling Great Reset Challenge 

Either way Happy New Year!

7 Steps To Resetting With Clarity For Year Ahead

7 Steps To Resetting With Clarity For Year Ahead

Wow here we are in the land of 2017 filled with possibilities for what lies ahead!

“Your past does not determine who you are. Your past prepares you for who you are to become.” – Joel Osteen

2017 is a significant year, being the beginning of another nine year cycle. So it’s time to decide if you want to consciously or unconsciously create what lies ahead.

Unconscious creation I liken to choosing to be a ship in a harbour with no pre-set destination and you keep aimlessly bumping into the shore. Is it time to pre-set a course to your destination, so you consciously know where you’re going?

Spend less time in overwhelm and worry and more time making progress towards your desired life. So, even when the unexpected comes and it will, you’ll have a higher success rate of reaching your destination.

Your best friend in this process is clarity. For me, this represents thinking time. A time to pause, take a deep breath and step back to see the big picture, acknowledge where you are and where you want to go and witnessing the gap that lies between. I call it recalibrating your internal GPS.

Clarity produces calmness, focus and ease. It takes the jerkiness out of the ride. You know the stopping, the hard rights and lefts, reversing because you got overwhelmed, uncertain and plain confused.

Here are 7 steps to consciously setting up the year ahead and beyond.

1. Review 2016

Sit down in nature where you won’t be disturbed with pen and notebook and allow yourself time to process the year that was.

Writing your thoughts is helpful, cathartic and insightful and provides a record for the future.

Personally what were your major events, highlights and lowlights of 2016?

Professionally what were your major events, highlights and lowlights for 2016?

What lessons did you learn from 2016?

What worked and you’ll continue to do?

What didn’t work and you’ll remove or delete?

 

2. Time out

Take a minimum of 7 days to chill and fill yourself up to refresh for the new year.

Get amongst nature, laugh, sleep, have fun, eat great food, ditch social media, read a great book.

You need the quiet spaces to let the creativity and dreams for this year brew and bubble to the surface.

If 7 days is impossible at least do a day, but schedule in a week soon. You know you need it.

 

3. Dream your ideal year.

Feel it, see it, hear it, smell it.

Your dreams are the basis of your goals.

They are the juice between where you are and where you want to be.

It’s essential you make space for this to happen. Here is one way of doing this –

  • Relax – go into a room or into nature where you’ll not be disturbed and sit comfortably. Inhale a deep breath, imagine a circle of white light around you. You inhale the white light and breathe out the darkness and let it go. Do this for 20 breaths.
  • Create and Hold – a picture in your mind of your heart’s desire. If possible see the image in colour with as many details as possible. Dwell on that mental picture without putting strenuous effort on your thoughts. If you mind starts to wander, bring it back.
  • Feel – see yourself in the image as if it’s happening right now. See and feel how happy, healthy and wealthy you look for at least 5 minutes (or as long as you can).

When you’ve finished your visualisation, write everything down, just as you’ve experienced it, with a feeling of gratitude.

 

4. Turn your dreams into goals.

Use your notes from above.

Pick 3-4 desires for personal and then professional and add dates to make them goals. I liken this to choosing your big rocks for this year.

Now split these big rocks into smaller rocks by setting quarterly goals for each of your big goals.

Finally, split your small rocks into sand, by setting daily activities for your first set of quarterly goals. This needs to be done every quarter.

Exercise:

A. Big Rocks or Goals For Year

Personal (i)                    (ii)                 (iii)                        (iv)

Professional (i)              (ii)                (iii)                      (iv)

B. Quarterly Goals – Small rock – for each of the goals above.

 

5. Set daily rituals aligned with your goals.

This is the sand that makes up the rocks. You’ll be able to set this for each of your first quarterly goals. Start somewhere and improve over time.

An example, for personal fitness goal is exercising every morning for a minimum of 20 minutes is a start or for professional goal of writing more content for your business, committing to writing for 30 minutes every day.

 

6. Action

Action produces clarity. It’s not until you start that you see the “how” clearer. Have trust and faith that all will unfold in the journey of life once you start the momentum forward.

 

7. Review and readjust

As with most things in life, start somewhere. Then test and measure to see if you are on track and review and adjust as needed.

For instance with rituals of exercise and writing above,  review your results and progress after a month. Is it working? Does it need refining? Could I do it a better way? What time of day is best for me?

 

 “Shoot for the moon. Even if you miss you’ll land among the stars” – Norman Vincent Peale

Most of all have fun consciously creating a life you love. We are all a work in progress. Make 2017 a year to remember!

If you like it share it.

Turn New Year’s Resolutions into Action

Turn New Year’s Resolutions into Action

4 Steps To Turning New Year’s Resolutions into Action and Results

Sick of creating new year’s resolutions that fizzle and die within the first week?

Well here is a 4 step process that will help you turn your New Year’s Resolutions from hot air to action.

This process will help you gain clarity about where you’ve been, where you are now, and where you want to go so that you can create lasting change in areas of your life.

This creates momentum that will help to revitalise your health, your finances, your relationships, your career….really the sky is the limit!

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Mental Health Holistic Approach

Mental Health Holistic Approach

Mental Health Holistic Approach - Young happy woman with backpack standing on a rock with raised hands and looking to a valley below

Mental Health Holistic Approach – 5 Things You Should Promise Yourself NOT To Do This Year

As the new year begins with lightning speed my mind fills with goals, aspirations, and plans  — all designed to spur change and improve upon the person I was in the previous year.

But a lesson I have learned over time is to make sure you do all the above in a way that really honours you. So here are the things I promise to make sure NOT to do this year.

Life is a journey, not a destination.” – Ralph Waldo Emerson

1. I will NOT put unrealistic demands on myself.

This includes any type of rigid schedule, goals set for the purpose of pleasing anyone other than myself or harsh lifestyle or character modifications of any type. Remembering that we thrive in a flexible, creative environment and even if someone else succeeds in other ways, those are not my ways. We will instead strive for attainable and healthy changes that are manageable and designed to truly improve my life in my own unique way.

 

2. I will NOT be my own worst critic.

This year, ease up on your own opinion of yourself. Give myself a break. Do not beat yourself up for past mistakes or perceived current shortcomings. Do not compare myself to anyone else because you are uniquely you.

 

3. I will NOT treat myself with any less love and kindness than I would show to anyone else – Mental Health Holistic Approach.

We can be very quick to forgive and typically strive to see the best in others. However, that generosity of spirit is often lost when we review our own life and actions. With the “You can do better” mantra. This year, work towards recognizing the wonderful things you bring to the table. Celebrate your contributions to the world and speak to myself with kindness when you fall short of my self-imposed expectations — just as you would do for my friends and family members.

 

4. I will NOT focus on negative thoughts.

Every day we are bombarded with news stories that could make the most steadfast optimist cringe. It’s easy to get caught up in a cycle of fear and negativity. But we can be a positive influence in the lives of others. We can radiate love and kindness and positivity designed to touch the hearts of those we encounter. By doing so, we just might make the world a slightly better place — and that’s enough.

 

5. Mental Health Holistic Approach – I will NOT forget to have fun.

In a society where terms like success and accomplishment are used to identify someone’s worth, it’s easy to get caught up in a dust storm of busy-ness. It’s as if society has grown to believe that only by being constantly busy can we prove ourselves to be worthy, accomplished, successful.

Well, I’m going to discard that belief this year and work toward making space for the things I love. Striving to approach the day with a light heart and a good humour. Sure, you still have to work and earn money, but work should not define or control you.

This may be a hefty list to tackle all at once. I’ll add that do NOT expect miracles but allow time and practice to guide you to these goals. View it as a roadmap for a gentle, growth-centred journey to a happier you.

So have an amazing year!