 Every January 1st, 41 percent of Americans resolve to lose weight or get in shape. (More than half have made this same resolution for five years or more!). In fact, health clubs and gyms see an increase in membership of 25% during the first week of January alone! But by January 30th, 95% of resolutions are dropped and most of us quickly go back to our old habits. What can you do to achieve your health and wellness goals this year? Here are five top tips for turning your dreams into reality:
1. Do it “write”. Studies show that the simple act of writing down your intentions helps your mind and body connect and increases your chances of success. Select no more than three resolutions and write them on a piece of paper. Include specifics that you can measure (for example “I will lose 10 pounds by March 31st” or “I will have no more than one glass of wine each week”). Post your resolutions in a visible place (your bathroom mirror or the dashboard of your car) and say them out loud to yourself each day. 2. Plan ahead. Now that you have created your resolutions, plan the specific actions you will need to take to achieve them – don’t leave it to chance! For example, if your goal is to “exercise daily”, use your calendar and make an appointment with yourself by planning your workout times each week. Then before you go to bed, lay out your workout gear and plan a healthy snack for pre-workout energy. As another example, if your goal is to “eat healthy meals” then cook a week’s worth of soup, grains, vegetables, beans, etc. and pack your lunch each morning. 3. Get to the source of what is sabotaging your efforts. Are you in a bad relationship that causes you to splurge on sweets every night? Are you stressed out at work from a demanding boss and feel too drained to exercise after work? Keep a journal and get in touch with what’s eating you. See if you can make slight changes to the way you respond to situations. Or perhaps it’s time to look for a new job or relationship! When you are able to recognize and tackle the root cause of why you eat or why you don’t exercise, it will be easier to reach your goals without turning to food for “comfort”. 4. Visualize what your life will look like when you achieve your resolutions. Start by asking yourself: what do I want and why do I want it? If you resolve to lose 20 pounds, how will this benefit you? (i.e. more energy, more confidence, longer life.) Picture how you will look – what are you wearing? A little black dress? Skinny jeans? How do you feel? Visualizing yourself as having achieved your goals will help you stay on track toward what is truly important to you. 5. Share your resolutions with friends, family or coach. When you tell others, your commitments become more real and you become accountable to yourself. Consider finding an “accountabili-buddy” or invite friends over to cook and eat new healthy recipes. Follow these five top tips and this may be the last year you make a New Year’s resolution to lose weight or get healthy! Is reclaiming your health a desirable resolution for you in the New Year? I would be honored to become your wellness guide and accountability partner. I will support, educate, inspire and encourage you on your path to ideal wellness. I aim to provide a safe place and time to learn about proper nutrition, set realistic and achievable goals, explore your relationship with food and self, as well as promote healthy lifestyle balance. Contact me today for a complimentary consultation and learn about a variety of programs to help make your good intentions a reality in 2015. Did you like this post? Click here to receive my Wellness Newsletters. *** Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support. Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com.
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Is anyone else wondering where the year went? Didn’t we just wear those silly hats to ring in 2014? It seems that time passes with lightning speed when we get into our groove. This phenomenon is also one of the main reasons we realize it’s January 1st and we sincerely meant to make this holiday season different than last.
The holiday season tends to be more stressful, more action-packed and more tiring than the rest of the year, leaving energy levels low. Sugar and caffeine are often the standard go-to’s for a needed boost. If you’re being honest with yourself, what is your classic go-to when you’re feeling low on energy and need a pick-me-up? Lack of energy is also a result of the food choices we make during the season. After all, we have waited patiently all year to have Aunt Betty’s famous holiday treats. But with a few tweaks and tips, it is very possible to get through this season in one piece. Actually, it’s very feasible to get through it with health and happiness, too! Enjoy these wise tips for self-care to combat those sugarplums dancing in your head:
Click here to download my Free Holiday Guide entitled Surviving the Holidays: Nine Practical Tips To Get To January in One Piece. Is reclaiming your health a desirable resolution for you in the New Year? I would be honored to become your wellness guide and accountability partner. I will support, educate, inspire and encourage you on your path to ideal wellness. I aim to provide a safe place and time to learn about proper nutrition, set realistic and achievable goals, explore your relationship with food and self, as well as promote healthy lifestyle balance. Contact me today for a complimentary consultation and learn about a variety of programs to help make your good intentions a reality in 2015. *** Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support. Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com. We can all agree that stress is a big part of the end of the year, right? There is so much to do with so little time. On top of a hectic schedule, the season seems to slip by at turbo speed and suddenly we are into the New Year. Unavoidable crowds are everywhere, party invitations are rolling in, and then there is the stress of hosting the holiday meal at your house this year. The holiday magic seems to disappear, but it doesn’t have too! This season is meant to be one of love, joy, family and friends. Instead of allowing stress to overtake you this season, enjoy these tips for combating stress and enjoying your last few days of the year:
1. Focus on the good. What is happening around you today? What are you grateful for? 2. Listen and honor what your body is asking you for. Instead of reaching for another cup of coffee, take a 15-minute power nap and recharge your batteries the natural way. 3. Don’t expect too much of yourself. Be realistic with your time and goals this season, which will help minimize stress levels. 4. Delegate tasks to others. Is your to-do list overflowing? Ask for help from your partner, your children, a friend or co-worker to cross some tasks off of your list. 5. Be careful with overspending. Financial health is an incredibly important part of your overall health, and certainly correlates to the level of stress you are experiencing. Don’t set yourself up for failure with your finances. 6. Stop negative self-talk. Be very aware of the words you choose to use; they directly affect your mood and stress level. For example, instead of saying “I have to cook dinner tonight for my family,” say “I get to cook dinner tonight for my family.” See how that takes the thought from being a chore to being of service to those you love? Your words and thoughts are very powerful. Take action this week by practicing one or more of these tips to minimize your stress levels and enjoy a healthy, satisfying holiday. Is reclaiming your health a desirable resolution for you in the New Year? I would be honored to become your wellness guide and accountability partner. I will support, educate, inspire and encourage you on your path to ideal wellness. I aim to provide a safe place and time to learn about proper nutrition, set realistic and achievable goals, explore your relationship with food and self, as well as promote healthy lifestyle balance. Contact me today for a complimentary consultation and learn about a variety of programs to help make your good intentions a reality in 2015. Did you enjoy this article? Click here to subscribe to my Wellness Newsletters and learn about new health coaching options. *** Sara Wolfsen is a Certified Health Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support. Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com. |
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© 2018 by Sara Wolfsen. All rights reserved.
Please Note: I do not provide the services of a licensed dietician or nutritionist, information received should not be seen as medical or nursing advice and is not meant to take the place of seeing licensed health professionals. |