Helpful Tips to Make Your Resolutions Stick!

List of Resolutions

Sign that reads, new life versus old life

 

Can you believe it? January is here, which means it “goals” and “resolution” time.

Think back to this time last year. How did you go fulfilling your resolutions these last 12 months? Yeah, me neither.  Do not despair! Now is a new opportunity to make 12months worth of goals…..

Every year, well-meaning people want to get healthy, learn yoga, learn to meditate, bike more, hike more, eat cleaner, eat less sugar—and, generally,  for most people those hopes and wishes die by February 1st.

Why, exactly? Too many bite off more than they can chew. They’re not realistic. They’re easily discouraged. And they think of resolutions as once-a-year wishes, instead of creating a culture of positive change in their lives to last the entire year (and well beyond, too).

It’s time to reframe New Year’s resolutions by learning to set the right kind of goals and intentions—ones that spark positive steps toward the happy, healthy vision you have for your life.  Have a read through the below and hopefully some expert tips will resonate with you – making your goals that little bit easier to stick too.

The Dietitian Says…

MAKE SURE IT’S SPECIFIC

Keri Gans, RD, a dietitian and author of The Small Change Diet, says she typically has patients who start out the year with big resolutions that don’t last a week—and that’s just it. They’re too big. “It has to be specific and it has to be measurable,” says Gans. “If you want to eat healthier, you need to break it down: ‘I want to eat one piece of fruit everyday as dessert’ or ‘I want to eat a vegetable every night with dinner.’” She recommends recording your progress in a food diary, so you can hold yourself accountable, and really see what you’re eating.

MAKE SURE IT’S REALISTIC

Some resolutions aren’t feasible for every person. “Be honest with yourself,” says Gans. “Cooking dinner at home four nights a week shouldn’t be your goal if you are constantly traveling for work—you want to be able to realistically achieve your goal.” Since reaching goals creates positive energy, it’ll fuel more success and keep you on track. If you are constantly over-reaching or not being honest with yourself about the type of goals that may work best for you, you’ll miss the mark and get down on yourself. So switch up that goal from nightly meals at home to daily salads at lunch—which you can grab while you’re out, or make yourself when there’s time.

The Personal Trainer Says…

SHINE A POSITIVE LIGHT ON YOUR GOALS

“Doing your time” at the gym shouldn’t sound like a prison sentence. Try not to put such a negative spin on the positive developments in your life, like getting healthier or exercising. “It’s a mindset,” says personal trainer Jimmy Minardi. Step 1 should always be choosing an activity you love. If you hate running, why put yourself through it? You’re bound to fail, before you even begin. Go for a long walk instead, or a swim, or a zumba class – if its something you actually enjoy doing, you are far more likely to stick to it. Even when the weather gets colder. This can only result in positive vibes and positive results, right?!

 

START WITH SMALL GOALS, AND THEN BUILD

Let’s say you really want to try yoga, or maybe you’re interested in Crossfit or hiking. Although you might be motivated and excited, slow down the train. Don’t commit yourself to five times a week just yet. “Goals are like a thousand-mile walk,” he says. “If you can’t do it once a week for three months, you’re not suddenly going to be able to do it all at once or regularly.” Start small. Try to fit your goal activity in once a week. If you like what you’re doing, and you achieve your once-a-week marker, you can add more days into the mix. “Find super-simple consistency, and you can build from there,” says Minardi. And don’t forget to keep track of your exercise goals and progress to keep you motivated.

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The Psychologist Says…

MAKE A PLAN FOR YOUR RESOLUTION

It’s easy to get pumped about goal-setting, and forget about actual achievement in the hustle and bustle. “Once you have determined what your goal will be, make a plan and post your plan in plain sight,” says psychologist Karla Ivankovich, “Maybe write it down and hang it on your mirror, maybe your fridge—but a visual reminder should include your goal, why you chose it, and a reminder of why quitting on yourself is not an option.” Listing the pros and cons of your choice can help, says Ivankovich. Each time you begin to waver in your conviction to hit the gym, or read that book instead of vegging in front of reality TV, remind yourself that your personal development is worth the extra investment.

 

You are worth the effort!!!!!! 

 

KEEP RESOLUTIONS SEPARATE FROM FARTHER-REACHING GOALS

Resolutions should be like mini goals, or intentions. You can set them at any time throughout the year; think of them as the bite-sized chunks that fuel the larger vision you have for your life. “This is actually very different from annual goal-setting,” Ivankovich says. “At the beginning of the year, choose five solid goals that you want to achieve. Once you have them, set a plan for achieving each one.” Your resolutions, or intentions, fit into that plan—which is why resolutions shouldn’t be restricted to New Year’s. Reevaluate your progress every 30 days to see if you’ve been moving in the direction of your larger goals, says Ivankovich. “Ask yourself questions like, ‘Did I start a path or plan to that goal? If not, what do I need to do? What might my path look like to get there?’” she says. “The more you recognise the presence of your larger goals, and task yourself to work toward them, the greater likelihood that you will remain successful.”

Safe exercises to include in your post natal workout

pregnant women exercising with weights

By Dahlas Fletcher
Certified Pregnancy and Post Natal Exercise Specialist
Mum of 3
www.bodyfabulous.com

For every exercise there is a correct time and place to do it. However just because you have been given the all clear by your Dr/OB/Midwife to return to exercise post birth, does not necessarily mean ALL kinds of movement are appropriate for you. Best of all, you don’t need burpees, planks, crunches and jumps to stay fit or to challenge your fitness level.

Travel your own recovery road

Pregnancy and birth have a HUGE impact on your core and pelvic floor, and I think every mother can agree that you do not “snap” back to your pre-body when you are 6 weeks postpartum. Your goal when returning to exercise post birth should be to rehab BEFORE you re-train so you have a strong foundation on which to build. Not sure where to start – grab my complimentary Core Training Guide, you can even begin this during pregnancy.
Your recovery might take, 8 weeks, 4 months or 3 years. Every woman’s postpartum recovery journey is different depending on a variety of factors including what exercise you have been doing before and during pregnancy, your birth, your sleep and even your posture !

You are Post Natal Forever

I know it is challenging as you scroll through social media and see mama’s recently post birth who are running marathons, lifting 40 kg above their heads or loving their bikini body challenge burpees ! It’s hard not to feel like there is some sort of “shape” you should be in.
Remember they are not you, and you do not need to be them. If you have EVER given birth, you are post natal forever.
So please don’t give yourself an expected recovery deadline and please PLEEEASE avoid comparing yourself with other “miraculous” returns to pre-baby bodies on social media.

Risk Vs Reward

When doing any movement as a mother the benefits to significantly outweigh the risk. For sure, there is some inherent risk with any kinds exercise, regardless of how ‘perfectly’ it’s programmed. I would also argue, there’s greater risk with not exercising.
However, exercising isn’t just about throwing some sprints in at the end of a workout. Or, working kettlebell swings, burpees, crunches and jump squats into a circuit because they make you sweat !
Your body has gone through significant changes during pregnancy and birth, so if higher intensity movements are to be included in a workout they need to be programmed and planned strategically…..when you are ready !
Importantly, if you are already exhausted and depleted as a busy Mum – you are not going to get any benefits by flogging yourself further through these types of movements – you are most likely going to end up injured. Remember recovery is temporary, but injury can be permanent.

It’s all about the PRESSURE !

The main culprit for causing damaging abdominal separation, pelvic floor injuries, is intra-abdominal pressure (IAP).
This pressure can be increased with movements such as planks, burpees, box jumps and even running !
To key to avoiding IAP it starts with EXHALING on the effort – this means anytime you lift anything or have any form resistance breath out. Try this not only when you exercise but as you lift your baby, pram or grocery bags! Plus, if you see any form of coning or doming in your abdominals during exercise please stop. As this is a sign that you have too much IAP and your core is not functioning effectively.

See a Women’s Health Physio.

So how do you know when your core is functional ? Well, we can’t see the core of an apple can we – the same applies to your own deep core. Please see a Women’s Health Physio (ideally at 12-15 weeks post birth) so you can be properly assessed and learn when it is ideal to progress to more intense forms of exercise. Even a core that looks fabulous on the surface with a 6 pack can have deep core and pelvic floor issues – so assessment is essential.

It’s ok to Modify

For every movement there is a modification and you will still get a myriad of benefits in a workout. When I say
benefits…let’s also switch up the mindset that exercising is a way to change our bodies and instead be motivated to move
as a way to connect with our bodies. Trust me when you do this you are going to create so much more consistency in
your workout routine, and consistency means results !

Never say Never !

Will you ever be able to do burpees, planks, crunches, sit ups… ABSOLUTELY ! Goals are ALWAYS achievable. It just takes time and being empowered with the knowledge to trust your body. Just take a look at my client Cath, mum of 3 kids who now runs marathons. Also Sarah Mum of 5, yep 5 beautiful babies including twins that she birthed all naturally. Sarah recently went for her first run along the beach and I now include wall balls and burpees in her sessions. For both these ladies we rehabilitated then retrained but best of all – they learned to trust their instincts. If a movement did not feel right they spoke up and didn’t do it and together we found an appropriate modifications !

Got any questions about your training?

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