Happy New Year 2018!
I’m starting the year with a cold … go me! Feel like garbage today. Ah well.
I’m sure you, like me, commit to New Year’s resolutions. But I rarely actually achieve my goals — I’ve read that only about 10% of us can stick to our New Year’s resolutions. This year, I’m doubling down with my resolutions for a healthier me – resolving to make me thinner and more fit.
1.DRINK MORE WATER
I know how important hydration is. But I resolve to drink at least 48 oz. of water each day – and I WILL keep track. Whether you’re trying to lose 20 pounds or 100, hydration matters. I’ve always been a water drinker, but now I’m going to be conscientious!
Apologies to my sister for body function talk, but you’ll remember the rule of thumb: drink enough water throughout the day so your urine is clear or light yellow. The other self-reminder. Sometimes when you think you’re hungry, you’re actually just thirsty. Encapsulated in this resolution is also my resolve to avoid sodas – this will be a greater challenge as I am addicted to Diet Dr. Pepper. Sigh.
2. GET 7–9 HOURS OF SLEEP
Yes, even if I have to go to bed at 7:00, I’m going to get more sleep. This has to be one of my highest priorities. I feel so much better when I sleep longer
Even if you diet and exercise, without proper sleep, you won’t get the results you want. Worse, poor sleep has been linked to diabetes, high blood pressure and high cholesterol.
Making 2018 my healthiest year yet (and maximize fat loss), I resolve to get eight hours of deep, restful sleep every night. It isn’t always easy, but I’ll do what I can. Some good pointers – use natural light during the day, stop using bright electronics an hour before bedtime, keep the bedroom cool, quiet, and dark.
3. EAT HEALTHY 90% OF THE TIME
I know this sounds a little weird, but my nutrition will make or break my weight and fitness goals. I acknowledge that I won’t eat perfectly all the time. In fact, but with this resolution, I can still enjoy the occasional slice of pizza, a cookie, or some ice cream and know I still get great results.
I have a healthy eating plan of lean protein, fresh vegetables, and healthy carbs. I resolve to stick to the plan at the very least, 90% of the time. I may just manage 100% (once I get over this cold) but this gives me a comfort zone.
4. ADD RESISTANCE TRAINING
Lifting weights will help a person achieve their fitness goals because it helps you add muscle, burn fat, improve your body composition, and boost metabolism … but it’s not something I can do because of my injury and arthritis. HOWEVER … I can use resistance bands.
I got a great resistance band workout for seniors. So … I aim to do a resistance workout at least 2–3 times a week and do a workout consisting of traditional strength moves with the bands. I’ll chart my workout and my progress.
5. AEROBIC CARDIO
Experts recommend 1-2 aerobic cardio workouts each week. You all know my cardio is swimming based – although not tradition swimming. But in additional to warm-ups and stretching, I pool-jog for 40 minutes, use the kick board for 10, and breast stroke for 20.
It’s not intense aerobics, but it’s healthy. So I resolve to go to the pool four times a week – I know that’s more than the “recommendation,” but it’s what works best for me. They tell me that doing light aerobic workouts each week helps you burn fat without running your body into the ground.
6. TAKE TIME EACH DAY TO DE-STRESS
Every doctor agrees that too much stress is bad for your health. It can even affect your weight and fitness. Although I no longer have a full-time job, my part time work can be stressful.
My resolution: spend 10 minutes each day to relax and unwind. For example, I’m going to take a break in the middle of the day and do something relaxing – quiet time, no phone, relaxing music – and just “be.”
Word is: taking a few minutes per day will boost my mood and improve ny mental and physical health.
7. TAKE A WALK
We all know the health benefits – there’s nothing easier and better than walking. But my pain level raises to extremes when I push myself to much. None-the-less, I’m going to continue to increase my step goals. I’m at 3500. Before Christmas, I had hit several days of more than 4000 and two days over 5000. Of course, I could hardly move at the end of the day. But I resolve to increase my steps, walk when Fit-Bit beeps me, or at least get up and move around every hour.
8. STAY TRUE TO YOUR GOAL
Hopefully, I will see an improvement in my health in the new year. My resolution: stay true to my long-term goal. Resist external pressure to relent. Whatever the situation, I will make a choice to stick to my plan – to be among those who achieve their New Year’s resolutions! It’s hard to say “no” to your own wants, but the more I do it, the easier it will be and the healthier I’ll become.