5 Ways to achieve your new years resolution to get healthier
Every January 1st, resolutions are set. 48% of people set a resolution related to fitness, but the average New Year’s resolution lasts 3 months or less (Davis, 2023). Less than 30% of people who set a resolution are still following it by April (Davis, 2023). So, how do you set attainable goals? How do you STICK to those goals? Here is a quick and dirty list of some pointers on how to set yourself up for success this year. (OR, skip to the bottom of this article for my favorite product recommendations!)
1.) Start small. Accomplishing little goals gives you the confidence to build those goals into bigger goals. For example: you want to eat clean, drink the recommended daily amount of water every day, lose 15 lbs, and exercise 5-6 days/week. Those are great goals, because they are measurable, and would indeed help one achieve a healthier lifestyle. However, consider where you’re beginning. If you haven’t stepped foot into a gym in a decade, eat takeout and pizza every night, and Starbucks is the main component of your liquids, you’re setting yourself up for failure if you think flipping all of those habits at the beginning of the new year is going to work. Start with 1-2 goals at a time, such as reaching your recommended daily water intake and heading to the gym a few days per week. As you find yourself more comfortably and consistently accomplishing those goals, add a new one into the mix.
2.) Don’t quit because of one mistake. Every day is a new day. Everyone is fallible. You’ve got this! You can’t change the past, just do better in the future-which can be the next move you make.
3.) Move every day. It doesn’t have to be a formal workout, but just MOVE your body! Most people don’t know that the greatest variable component for total energy expenditure is called NEAT (Non-Exercise Activity Thermogenesis). NEAT is comprised of daily activities such as walking to the bathroom, cooking dinner, typing on the computer, taking the stairs, doing laundry, and even fidgeting (Chung, et. al., 2018). While small amounts of energy (aka calories) are expended doing these activities, the activities add up throughout the day and can give someone an extra “boost” who is already trying to lose weight and is exercising/dieting. A low level of NEAT is associated closely with obesity, so small caloric expenditures through simple activities are extremely important to your overall daily calorie burn (Chung, et. al., 2018). Every little bit really DOES count!
4.) Do not underestimate the power of accountability. Researchers have found that individuals who consciously decide on a specific goal and commit to doing it have a 50-50 success rate of following through (Newland, 2018). Individuals who have a specific accountability partner and accountability appointment with their partner have a 95% chance of following through (Newland, 2018). Guys, this is a major figure! Whether your accountability is through an alarm set on your phone to check in daily with someone and/or a tracking app, a daily text between you and an accountability partner, or whatever it means to you, get it done. Why wouldn’t you do everything you can to meet goals that you care enough to set for yourself?
My favorite tracking app is Cronometer. It is free, and is the best (IMO) for tracking vitamins and mineral intake in addition to calories, and also allows you to set specific macro goals for yourself.
5.) Give your body what it needs. I do this through vitamin shots, vitamin IVs, and hormone supplements. I’m 39 and have been taking hormone supplements for 5+ years. My husband is 43 and has been taking them since his mid-30s because his testosterone was low even then. You’re never too young to get your hormones and vitamin levels checked, so do it because you can feel even better than you do now! If anything, peptides and vitamin shots are extremely important for virtually everyone because they help to slow down the aging process, as well as fill in the gaps of any nutrients that could be missing on a day-to-day basis. If you’re going to put that much work into your diet/exercise, make sure you’re maximizing those efforts by giving your body everything it needs! Here are some of my favorites (10% off if you use my link!):
Ipamorelin: increases fat burn, helps with hair loss, increases energy, strengthens bones, and naturally increases HGH production (anti-aging!)
Sermorelin: similar to Ipamorelin, but also helps with sleep quality, workout recovery, and improved metabolism. I’ve never experienced any kind of negative side effects from either this or Ipamorelin.
Vitamin B12 “Skinny” Shots: I take these weekly, or bi-weekly if I’m on a cleanse/feel like I’m catching something. These are a huge game-changer. https://regenics.com/?ref=5243 (B12 injections)
I only wish I’d discovered these earlier in life!
Use my code JENNA10 for 10% off your supply
(1 vial last months!)
https://regenics.com/products/ipamorelin-cjc-1295/
https://regenics.com/products/sermorelin-9mg-injectable/
References:
Chung, N., Park, M.Y., Kim, J., Park, H.Y., Hwang, H., Lee, C.H., Han, J.S., So, J., Park, J., & Kim, L. (2018). Non-Exercise Activity Thermogenesis (NEAT): A component of daily total energy expenditure. Journal of Exercise Nutrition and Biochemistry, 22(2), pp. 23-30. DOI: https://doi.org/10.20463/jenb.2018.0013
Davis, S. (2023, Dec.). New Years resolutions statistics 2024. Forbes. Retrieved on January 11, 2024 from https://www.forbes.com/health/mind/new-years-resolutions-statistics/
Newland, S. (2018). The power of accountability. Association of Financial Counseling and Planning Education. Retrieved on January 11, 2024 from https://www.afcpe.org/news-and-publications/the-standard/2018-3/the-power-of-accountability/