Prepare for a Healthy Year

December and January mark an interesting time of year, because no matter how hard we try to make them less busy, they always end up just as busy as usual. Before we know it we are stressed out, overspending, behind on our fitness goals, or overwhelmed by the number of commitments we have (whether to ourselves or everyone else in our life).

By the time we are done with Thanksgiving and nearing close to Christmas, most people say “Forget it!” and just decide that January 1st is going to be their new deadline. Well - I have a few challenges to the “I will start January 1st” theory. Mainly, you don’t have to make it a HUGE overwhelming deal (though some things are), there are low-stakes ways to key in better habits now so that what you do on January 1st comes more naturally.

1) Start today, start tomorrow, or start in 30 minutes.

Depending on what it is you are picking up, you can make small micro-adjustments that can lead to healthier habits in the new year. I.e. “I am going to start eating healthier January 1st, you could still enjoy all your favorite Christmas goodies and traditions, but substitute eating one healthier option per meal. Maybe add veggies to your snack options throughout the day, or eat a clean, protein-packed breakfast every morning so you are getting fiber, protein, and nutrients in at least one meal per day. If working out is your “I will start January 1st” goal, start going on walks every other day. OR go to 1 or 2 yoga classes to get a good stretch in to at least start moving. Start exactly where you are and build healthy habits little by little.

2) Make a realistic plan.

Very often our plans can be a little too “robust”. If someone is a night owl, but has a goal of waking up and watching the sun rise every day, or implementing an “early morning routine” simply just because they saw it on TikTok, they may feel discouraged and defeated before January is even over. They might lose sleep, have anxiety before bedtime about waking up early, and end up failing at other goals. Instead, maybe they set a realistic goal knowing their natural inclination is to stay up after 9 pm. Maybe they set a goal to get to sleep 30 minutes earlier, wind down 30 minutes sooner than normal, and increase their wake-up time by X number of minutes. Just by adding 30 minutes to your morning, you can feel so much better and less rushed without totally going out of rhythm for your body.

So, sit down, and think about what your perfect day off would be, habits or routines that would make you feel GOOD (i.e. getting more sleep, eating more or less frequently, having higher quality meals, moving, booking a morning Pilates class) and then put pen to paper on how in incorporate just a few of those things into your life based on the non-negotiables that you know will not change. If you know that you hate making dinner and bail on it every time you go to cook at home, but want to eat healthier home-made meals, then instead of cooking every night, commit to meal prepping 3-4 dinners per week, and choosing healthy local options the other nights. OR plan to have healthy snacks like veggies and hummus on hand for those nights you do order in and need some fiber and vitamins!

3) Ensure you have accountability

Share your goals, invest in a trainer, invest in a gym membership, and invest financially into your wellness routine. Money talks and it often shows what we are committed to. So sign up for that Pilates class, Yoga Class, or gym membership. Do whatever you can that is within budget. If you invest in something financially and make a commitment that other people can hold you to (with grace) then you are more likely to build those consistent, healthy habits. I have a new year new goals new client package that offers discounted rates to all new clients! Search for something like this at your local studio and you can often get a great deal or commit to something fun, and short-term.

4) Build restoration into your plan

If you want to do 75 hard, I love that for you! BUT you can’t go hard for a whole year straight. Steady, consistent progress is better than burning out. Make sure in whatever plan you make for yourself that you build in 1-2 rest days (minimum) and build in time for restorative, low-impact movement. Accessory movements and low-impact movements will help build longevity and restore your body, so you can continue working hard during your higher-impact days.

5) Focus on foundational elements for success

Before we jump the gun and consider how to level up our lives, we need to make sure we are MASTERS of a few key elements.

• sleep

• hydration

• nutrition

• stress management

Sleep: if you are not sleeping 7-9 hours a night - your results will be negatively impacted. Nothing can replace an excellent night’s sleep. It keeps you feeling (and sometimes looking) younger, helps prevent injury, is good for your mind, and will amplify how your energy levels and output during the day. The number one thing to prioritize is sleep.

Hydration: make sure you are drinking water! Sports drinks have a time and a place, but the number one thing you can do is just drink more water during the day, before, and after your workouts. By simply increasing your hydration you can increase your results.

Nutrition: eat healthy, well-balanced meals. Whether you are counting macros or eating intuitively, you need to eat vegetables, protein, carbohydrates, and fruits to ensure you are getting BOTH micro nutrients and macro nutrients. If you are eating mostly home-cooked meals made with natural whole ingredients, ensure you eat ENOUGH. Eating more whole foods, made at home, and prioritizing lean and healthy protein will improve your life and your sleep quality.

Stress management: This is a tough one. But, if your cortisol is super high, your results and likelihood to stick with a plan will be slim. Make sure you are finding healthy ways to manage your stress. Sauna, lunchtime walks, talks with your therapist, a good run to process your feelings, long hot showers at the end of a long week, reading a good book, etc etc. By healthily managing your stress and putting boundaries on things that bring you stress, you can create more time for things you want to do and make more emotional space to commit energy to what needs to be done. It’s a long process but your hormones, mind, and body will thank you!

Sending you love and good luck as you prepare for a new year ahead!!

Xx

Malissa