The Resolution Solution

So it’s the New Year, and I’m sure you’ve set a laundry list of resolutions for yourself for 2012—you’re going stick to your new daily exercise routine; you’re going to eat super clean, cutting out all sugar, white flour, caffeine and alcohol; and you’re finally going to lose those extra 15 pounds.

But before you go gung ho and set weight loss and fitness goals that even Jack Lalanne couldn't keep, start 2012 with a reality check, and DO NOT let this year be a repeat of setting yourself up to fail like years past! 

The key to achieving your resolutions is to set small and specific action steps that are realistic and achievable—the smaller and more specific your action steps are the greater the chance you have of actually following through with them. 

To help you kick off this New Year on the right foot, try these 7 simple and realistic healthy resolutions that are sure to help to achieve a fitter, happier, healthier new you and lasting results!

I resolve to…  try different exercises until I find something I enjoy.

We all know that we should exercise on a regular basis, but most of us would prefer to ride the couch than the elliptical machine.  The most effective way to find the motivation to move and make exercise part of your lifestyle is to find something that you enjoy doing.  You don’t have to go to the gym to exercise.  There are so many things that you can do outside of the weight room to stay active—you can walk, bike, swim; do yoga or Pilates; take a spinning class; play racquetball, tennis or golf.  You can even go bowling if that’s your thing!  You just need to get your body moving on a regular basis and feel good about it!  Whatever exercise you choose make sure that it’s safe for your fitness level.  Listen to your body—it knows best!

I resolve to… take 1 minute each day to breath.

You don’t need to take a meditation class to learn how to create a state of internal calmness. You can learn to re-center yourself and reduce your stress through some simple deep breathing exercises.  All you need is 60 seconds.  Here’s what you do: From a standing or up-right seated position, take a deep breath in through your nose filing up your belly.  Once your belly is filled with air, pause for a second or two, then very slowly exhale through pursed lips.  Repeat for a total of 10 times.   Do these once a day (or as many times as you feel you need to), and you’re sure to become more relaxed.

I resolve to… start each day with an 8oz. glass of water.

I’m sure you know that water is good for you, but if you’re like most people I know, you may struggle to get enough water in your body each day.  A great way to develop the habit of drinking more water is to drink a glass right after you get out of bed in the morning.  Drinking water first thing in the morning not only has an energizing effect, but it’s a great way to cleanse your body and keep you “regular.”  I’ve had clients replace their morning java jolt with water and they’re amazed at how much energy they have when they omit caffeine.  I’m not saying you have to cut caffeine cold turkey—remember, these resolutions are supposed to be realistic and achievable for you.  If completely giving up your morning coffee seems as painful as severing off your arm, then simply aim to add some water to your morning routine before you drink your coffee.   

I resolve to… eat one fruit or vegetable with each meal.

I’m sure this comes as a big surprise—fruits and vegetables are good for you and should be a part of your daily meal plan!  Instead of trying to completely revamp your whole diet, try adding some fruits and vegetables to each meal.  I find that my clients are far more successful when they simply add healthy foods to their diet, instead of trying to “give up” all the not-so-healthy foods.  Eating healthy should never feel like a diet—it should be a way of eating that you can live with.  When I plan my meals, I make sure that each one has at least once piece of fruit or vegetable.  By adding healthy foods to my diet, over time, I’ve naturally stopped desiring the processed sugars, and my clean eating has become a part of my lifestyle, not a temporary diet.

I resolve to… get to bed 15 minutes earlier.

If you’re going to bed after 10pm on a regular basis, you are putting added stress on your body because you’re depriving yourself of recovery time.  When you become sleep deprived, you become more susceptible to getting sick, gaining weight, developing diabetes and becoming forgetful and depressed.  By nature, our bodies need sleep, and by 10pm our bodies start releasing repair hormones.  But you only reap the benefit of these hormones if you're sleeping!  Set a goal this year to give your body some much-needed R&R and get to bed as close to 10pm as possible.  If you’re used to going to bed really late, you will probably find it difficult to fall asleep by 10, so you may need to set the goal to go to bed 15 minutes earlier until you reach your ultimate bedtime goal.     

I resolve to…  write an affirmation for myself and read it daily.

I’m a big fan of affirmations!  They can be very effective tools for achieving whatever goals you set for yourself.  An affirmation is simply a statement of belief, and whether you’re aware of it or not, you say them to yourself all the time.   The problem is, most people are repeating negative affirmations to themselves like I’m fat, I’m ugly, I’m stupid, I’m worthless and these statements are only self-sabotaging. 

To create an effective positive affirmation, follow these three steps:

Step 1: Write down a list of things you want to improve upon.  For example, you might say I want to be more patient, more calm, more energized and more fit.

Step 2: Take that list and turn it into a positive affirmation.  Make sure that you make the statement in the present tense, not the future.  For example, you could take the previous list and say I am a patient, calm, energetic, and fit woman.

Step 3: Read your affirmation daily.  I like to start and end my day with a positive affirmation by reading it as soon as I wake up and right before I go to bed.  When you read your affirmation you must believe it!  The believing part is very important.  Just reading the statement doesn’t do anything; you have to really believe that your affirmation is a true statement.

I resolve to… read 3 pages of an inspirational book each day.

Are you like most of us and you buy a bunch of books with the good intention of reading all of them right away, and before you know it they start collecting dust on your bookshelf?  I’m sure you’re super busy, and the thought of taking some time to read a good book sounds wonderful, but you just don’t have the time to read for two hours a day.  I totally hear you!  So here’s a better plan:  buy an inspirational book that you’ve been wanting to read, and set the goal to read three pages every day.  I have the book “Don't Sweat the Small Stuff” on my nightstand, and I’ll read one chapter (they’re only 2-3 pages long) per night.  I read this book over and over because I enjoy it so much and every time I read it I get something new out of it.  I find that by feeding my mind positive words of inspiration—from positive books and my personal affirmations—I feel more calm and relaxed before bed, and I sleep more peacefully.  Give it a try, and I’m sure it will help you sleep better too!

Share these healthy resolutions with your friends and family by clicking the “like” button.

Tell me about the big benefits you’ve reaped from the small changes you’ve made.   I’d love to hear about your successful New Year’s resolutions!

To ringing in a new happy, healthy you!

Melissa  Koerner