So last time I talked about how I don't do new years resolutions, but if they serve you, I fully support them. The problem with them usually, though, is they aren't plans. They're vague wishes that we hope will come true just because it's a new year.
What's that saying? Oh I looked it up...a goal without a plan is just a wish. So yeah. ๐
Anyway. If your new years resolution is health-related, it will not succeed without a plan. If you want to lose weight, you have to figure out HOW you're going to do that. Rather than say, I want to lose 50 pounds, break it down into smaller steps. Why do I have 50 pounds to lose? Am I eating out too much? Drinking too much soda? Not moving my body enough? "Lose 50 pounds" breaks down into several smaller, attainable goals. It could be, drink 1 soda instead of 5. Walk around the block once a day. Cook 2 dinners at home.
In public health (well in every discipline really) we talk about SMART goals. Is this turning into a public health lecture? Maybe a little bit...but it's important.
SMART:
Specific: not just "eat healthier" - eat 1 salad a day
Measurable: not "be more active" - walk around the block once a day
Attainable: losing 50 pounds in a month isn't attainable, at least not in a healthy way. Think about goals that make sense for YOU. Drinking one less soda a day is attainable if you're currently drinking 5.
Realistic: setting your sights too high or low will only discourage you. Going from couch-bound to gym queen isn't going to happen overnight. Set goals you can achieve so they motivate you to keep going
Timebound: set timely expectations. This way you can measure your progress over time, see your progress, and stay motivated to keep going.
(your SMART definitions may vary...but they all have the same general basis)
So how do you even get started? Sit down with yourself and consider what you want to accomplish to be your best self. It doesn't have to be weight, diet, or fitness related. It can be ANYTHING: Mending relationships, setting boundaries, being in nature more...whatever it is that makes you feel more like you.
This can still feel overwhelming, so once I have my goals set, and I've broken them down into smaller, manageable pieces, I take it one healthy choice at a time.
I mean that. Each day, each moment, is a chance to choose what's best for you. And each healthy choice should push you forward into the next one.
Today, I didn't want to get out of bed. Because reasons, I wasn't going to be able to go into the gym today. So I signed up for the Virtual class. But my alarm went off and all I could think was, I could just sleep in. I could just NOT do it.
But I got up. Healthy choice #1.
Disclaimer: sometimes, staying in bed IS the healthier choice. If lack of sleep, or illness, or whatever means you need rest, follow your body's cue. Your gains aren't made or lost in a day.
So now that I'm up, I'll get on the zoom. I'll do the workout. I'll add a 25# weight vest because Steph is a monster. I'll enjoy myself. Healthy choice #2.
Let the momentum of your choices propel you forward to keep it up. Now, I'm going to make myself a healthy breakfast, and spend some quiet time with my happy lamp before I have to start work. I'll drink my water throughout the day, and continue consciously choosing things that serve me best.
This is how we build habits and the lives and bodies we want for ourselves.
But what happens when the healthy choices aren't made? When we say, I just can't do it, and sleep through the workout, or eat cheese fries for breakfast, or push ourselves so hard we get sick?
We pick ourselves up on the next one, and we move forward.
Cause here's the beautiful thing: one choice, or even a series of choices, doesn't make or break you. Just like eating a salad once doesn't suddenly give you a six pack, eating cheese fries for breakfast once doesn't undo the progress you've made.
It's making these choices over and over, ignoring what our bodies and minds truly need, that derails us.
In our society, it's easier to NOT try. We can hole up in our houses, order doordash, turn on an endless loop of Netflix, and let the lives we wanted for ourselves fizzle out.
But that's not really a life, is it? Sure, I'm going to have days that that's all I do. And that's okay. But weeks on end don't serve me and the life I actually want for myself.
(if you're isolating and feel like you can't pull yourself out of the doordash Netflix hole, I encourage you to speak to a professional. Better help and talk space are both virtual Counseling options, and the national help lines are available 24/7. I've been in that hole, and it takes courage, and help from others, to come out of it. I've spoken very openly on this blog about my mental health, and I'm happy to talk to you and help you find resources)
So this ended up A LOT longer than I had planned, but I think it's so important to understand that healthy, full lives don't just magically happen. They take work, and choosing yourself over again every single day.
So onward, my friends. What healthy choices will you make for yourself today?
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