Forget Resolutions: Here are 3 Goals for Health and Happiness in the New Year
New year, new you! Looking at you, girl, with all your best intentions wrapped around you like a warm and cozy blanket. I bet you’re thinking it’s time for a revamp—and you’re not entirely wrong. If you think I’m going to write about setting New Year’s resolutions, you are wrong. Contrary to popular belief, while I am a goal-setter extraordinaire, I am not big on New Year’s resolutions. Why is that, you ask? Well, read on to find out. Focus on Consistency Instead of Resolutions With the holidays and their indulgences just behind us, we often enter the new year looking to undo all the damage we’ve inflicted on ourselves. Some of us believe that we can transform all that indulgence with a few simple resolutions. But it’s rarely that simple. The thing about resolutions is that the best thing they’re good for is to be broken. And a broken resolution only sets you up for a whole lotta disappointment and frustration. Who needs that? None of us, that’s who—especially as we look ahead to all the possibilities of a new year! That’s why I like to think about resolutions in a different way. The key is to shift your thinking to focus on consistency. If you stay consistent with your healthy habits day to day, you don’t just avoid the holiday overindulgences, but you also avoid all the mental baggage that comes with jumping off the healthy bandwagon. (Btw, I’m a big fan of the concept of “conscious indulgence,” where you allow yourself to indulge in things that genuinely bring you joy or that you truly love, without going overboard. That sets you up for a healthier mindset entirely.) RELATED: Why We Should Stop Using The Words ‘Moderation’, ‘Willpower’ and ‘Guilt’ So now that we have that straight, let me tell you what goals (not resolutions!) you can focus on to begin the new year in the best place possible. Below I share three goals to set you up for a happy, prosperous and healthy new year. 3 Goals for Health, Happiness and Prosperity in the New Year Look to the Past for Inspiration As the new year begins, I actually want you to look to the past. Take a look at what has worked for you and what hasn’t previously, and learn from it. If, for example, you’ve always been a breakfast lover, then taking up an intermittent fasting lifestyle in 2025 is not for you. If you’ve always loved a good cardio workout to boost the endorphins and get your mojo on, then maybe skip the yoga sesh for a dance cardio class in the new year. If you love the meditative powers of restorative yoga, then forego that HIIT workout for some deep breathing and stretching, stat! Or if you’re a night owl, then don’t schedule that important meeting or appointment first thing in the morning. You get my point. Work with what works best for you—and set yourself up for success by setting realistic goals that suit your lifestyle. Focus on What You Can Do vs. Not Do Health and happiness go hand in hand, and the health benefits of a positive attitude have been well-documented. That’s why this new year, I want you to focus on what you can do versus what you can’t. The positive energy will take you far. RELATED: 5 Ways to Cultivate Optimism for More Happiness If you’re choosing to swap in some greens for lunch and forego chips for a quick snack fix, think about how you absolutely can add greens to your lunch, rather than how you can’t eat those chips. Or maybe it means saying “yes” to getting to bed an hour earlier for more restorative sleep rather than thinking, “Bummer, I can’t stay up for one more episode of this TV show I’ve been bingeing because I really need to get more sleep.” Positive thinking begins with this self-talk, so keep practicing. Check yourself when negative thoughts arise and counter them with positive ones, and you’ll be on your way to making 2022 the year of, “I CAN!” Now, come up with three simple lifestyle tweaks that will enhance your well-being, which you can easily incorporate into your day and that suit your life. Forget about what you’re giving up and focus on what you’re gaining. Write your new wellness goals down, and start doing them … today. RELATED: If You Want to Lose Weight and Be Healthier and Happier, Nutrition Is Just the Beginning Beyond Food: What Else Needs Cleansing? If the eight pillars of a Nutritious Life have shown us anything it’s that food choices alone do not make us healthy or unhealthy. No amount of healthy eating can negate the effects of toxic habits we acquire through the years. This is why I suggest that you sit down and make a list of all the toxic behaviors you engage in (we all do, there’s no shame!), and then think about each one and how it may be sabotaging your wellness goals. Are you a sugar junkie? If so, consider what too much sugar does to your body and motivate yourself to cut down on added sugar this year—and maybe you’ll lose a few pounds in the process. If the pandemic has given you—like so many others—a new reason to start boozing, then maybe it’s time to consider a little new year’s detox (Dry January, anyone?) RELATED: Why I Had to Break Up With Alcohol to Get Healthy Of course, drinking too much alcohol can leave you feeling tired and dehydrated—the two are totally interrelated. If you’re dehydrated, you’re not going to have energy to get through the day (let alone kill it at work, get in a HIIT class, and make a healthy dinner for the kids.) And lack of sleep can then lead to consuming too much caffeine in the morning for a fake burst of energy. And all these toxins put a load on your liver, your body’s main organ
How to Make a Results List
Feeling energized, healthy and focused in quarantine can often feel impossible. It’s so easy to mindlessly munch on chips or get distracted by everything we have happening around us—especially when we’re feeling stressed or anxious. But, Rachel Hollis thinks we can come out of this challenging time stronger and even better than before. Entrepreneur and author of self-help books “Girl, Wash Your Face” and “Girl, Stop Apologizing,” Hollis inspires her nearly 2 million followers to reach for a better version of themselves every day though inspiring, easy-to-try tips. And, while she always strives to put her mental health first, the mother of four is no stranger to stress, criticism and overcoming obstacles. In her recent book, Didn’t See That Coming: Putting Life Back Together When Your World Falls Apart, Hollis writes how she’s turned difficult moments in her life into learning experiences (and how we can, too). She shares how we can grow from life’s disasters rather than allowing ourselves to be overcome by the negativity. She says, “You don’t need a catastrophic event to appreciate the good things in your life. What I want you to hear me say right here up front is, I get it. I’d like to look you in the eyes and tell you that you’re strong enough to survive this—even on days that feel impossible. You are strong enough, and it is possible to come out the other side as a better version of yourself.” Hollis sits down with Nutritious Life to talk about how she is staying focused, calm and healthy in these challenging times. Right now, we are all overwhelmed with endless to-do lists and never enough time in the day. How are you prioritizing now? There is a saying, “If everything is a priority, then nothing is.” It’s so true. Many people will attempt to be productive by making a ‘to-do’ list. Instead, I make a ‘results’ list. Before diving into my workday, I list the 2 to 3 results I need to achieve that day. It’s never a longer list than what ensures I can focus on what actually matters most. Speaking of focus, how can we stay more focused? What are some things that work for you? In order to stay focused, I need to eliminate all distractions. Now that we’re working entirely virtual, I get pings and emails all day long alerting me to different projects. But, when I need to focus on one project like writing a manuscript or preparing for a keynote, everything else needs to fade into the background. I shut off my phone and remove all notifications from my computer. I also communicate with my team that I’m “heads down” on a project, and ask them not to disturb me unless the building is on fire. You recently launched an app, RISE. Can you share a little about how it can benefit people? The RISE App is what I needed in a health app fifteen years ago when I first started my health journey. At the time, I couldn’t run a mile, and soda was my every-day beverage of choice. I felt intimidated by fit people and fitness, in general. So, I created what I needed back then for people who need it today. The app helps people discover that moving your body can be fun. I love that we created a space in the fitness industry which is one big party. We just don’t take ourselves that seriously. Dancing around your living room is a real cardio workout, y’all! If this were high school, The RISE App would be glee club. It’s where anybody is welcome, and everybody is quirky. If you have long felt out of place in traditional gyms, workout classes or other fitness apps, we know that you’ll feel welcome in our community. How often do you exercise, and what’s your workout of choice? I move my body for thirty minutes every single day, no matter what. It doesn’t always look like “traditional” exercise. My favorite movement is a long-distance run around the lake here in Austin, or I spend a half hour dancing to Beyonce, or just stretching because my body is begging for it. I’m very interested in intuitive health… listening and responding to what my body is asking for so my workouts are constantly changing. How do you motivate yourself to work out? We live in an age of instant gratification where people think there’s a secret sauce to “motivation.” Here’s the truth…I’ve made a daily habit of working out so I don’t have to motivate myself. It’s like brushing my teeth. I never have to work myself up to brushing my teeth in the morning because the habit is so ingrained in my everyday life. It would feel foreign not to do it. My best advice for people looking for motivation is to make exercise a habit. The way to establish a habit is by repetition. Set a goal to do something active every day for a week. Then, keep going. After 21 days, studies show that action becomes a habit. But, don’t stop there. After 90 days of the same behavior, it’s part of your lifestyle. It’s a practice that has been life-changing for me and thousands more in our community. If you had to name your healthy diet, what would you call it? “Not exciting, but very effective.” I’ve gotten my diet down to a science of what gives me the most energy and mental clarity. That means I eat the same things on repeat almost every day, and then one meal a week, I live my best life. I love to eat and I love to cook, so I’m constantly looking for new, indulgent recipes to test out when it’s time to treat myself. Has it been hard to stay on track with your nutrition while in quarantine? I’d be lying if I said I wasn’t tempted to order takeout several nights a week in quarantine. We all have, right? On occasion,
Is the News Making You Feel Unmotivated?
Ask Keri: The news cycle has me feeling really low and unmotivated. What are some ways to stay focused on my health and wellness? Keri Says: Most of us have been spending more time at home lately than we’re used to, and as a result, we’re watching and reading the news more frequently – a news cycle which is flooded with stories about the pandemic. Yes, many of these stories are uplifting, and there’s no shortage of inspirational talk on social media about utilizing this time to try new things. “Read a new book,” they say. “Start a side hustle,” or “Pick up a new hobby or two.” Sure, that all sounds wonderful, but, if all you feel like doing is throwing on your sweats and binging on Netflix, I get it and I don’t blame you. With constant reminders that our world is anything but “normal” right now, we’re all in the middle of an emotional roller coaster, and most of us could use a little extra motivation during these strange times. With the entire world in a state of uncertainty, you may not always feel like focusing on health and wellness all the time. Or, at all. And it’s absolutely okay to feel that way. Just don’t STAY there. RELATED: Why Cultivating Self-Worth Leads to Healthier Choices (and How to Do It) Prioritizing your wellbeing is more important right now than ever, and may be the very thing that can help you out of your funk. So, while it’s okay to give yourself a break now and then, it’s important not to lose sight of your health and wellness goals for too long. When the world throws challenges at us, it’s easy to lose focus on what matters most. I challenge you not to give up, and hang in there. Here are some of the tricks I use to stay motivated and make healthy habits last. 1. Write Down Your Goals. It’s time to put some pen to paper and get clear on your health and wellness goals. Writing down realistic goals, along with why you want to achieve them in the first place is the first step in making any healthy habits last. You know you want to eat healthier, but what’s the deeper reason? Maybe you want to have more energy, set a positive example for your kids, or feel happier. Whatever your reasons are, writing them down ensures you won’t forget why you started in the first place. When you feel unmotivated (because we all do, sometimes) coming back to your “why” will help you stick to your goals no matter what obstacles are thrown in your way. But, just writing down general goals isn’t enough. They have to be specific and realistic goals that you can actually measure. Exercising more is a great general goal to aim for, but how will you know when you’ve achieved it? What does “exercising more” mean to you? . Instead of just aiming to exercise more, you should set a more specific goal, such as walking for 30 minutes, four days a week. Once you achieve this goal and build confidence, you can increase your goal to walking for 45 minutes, four days a week, for example, and so on. 2. Make an Upbeat Playlist. There’s nothing like hearing your favorite song to instantly change your mood. If you’re feeling down or discouraged by the current events, play some music to lift your spirits and shift your mindset. Research shows that music can boost mood and even make exercise more enjoyable. So, find some pump-up jams for your workouts, calming melodies for when you need to unplug, and happy tunes to inspire some dancing in the kitchen to make meal prepping a little more fun. A little music makes everything better, so don’t neglect to add some to your day. 3. Find a Buddy or Group. Yes, we might be social distancing right now, but that doesn’t mean you can’t find support or a community of like-minded people to keep you accountable and inspired. If you’re living with your partner, roommate, or family, you can get them involved by trying new recipes together, going on walks, or unplugging together by playing some games. On your own? You can also find virtual communities for everything from fitness to meditation, thanks to countless online classes and apps. You’ll be less likely to bail if a friend is expecting to see you for that live online yoga class. Plus, seeing others achieve their goals will keep you inspired and determined to reach yours. 4. Put it On the Calendar. Feeling a little out-of-sorts these days? You’re not alone. The coronavirus has undoubtedly changed our routines and daily schedules, which means scheduling health and wellness into your day may be more important than ever. When you make something part of your schedule and write it on the calendar, you’re less likely to forget about it, and you have one less excuse for not doing it. You can also try setting reminders on your phone for wellness breaks throughout the day, such as standing up and moving, drinking water, meal prepping, getting outside, or relaxing with a book. While these may feel like small things, they can make all the difference in your day, so don’t forget to make time for them. 5. Get Organized and Declutter. A little Marie Kondo-ing might just be the refresher you need to feel less stressed and shift your focus to health and wellness. Our living spaces can have a powerful impact on our mood, so decluttering and rearranging your space to promote peace and wellness will set you up for success. Consider finding a spot such as your bedroom, a corner in your living room, or even the bathtub, that can be your place for some Zen and restoration. Stock up on nutritious foods and hide the sugary treats. Consider getting a jogging stroller to take your kids with you on a run, and/or
5 Expert Tips to Get (and Stay) Motivated
Keri’s advice, whether you need a boost to get going on a food, fitness, or business goal.
Why You Should Think About New Year’s Resolutions in a Totally New Way
The indulgence-followed-by-resolution mindset can often set people up for failure. Keri explains how to focus on consistency, instead.
Why Self-Discipline Is a Muscle You Should Start Flexing
By Patricia Moreno When I was growing up, I thought the word discipline meant punishment. I didn’t like to be reprimanded, be told what to do, or follow rules. When I was in my 30s, I finally realized that line of thinking wasn’t doing me any good and that I needed to develop the muscle of self-discipline. After reading The Yoga of Discipline by Gurumayi, I basically put myself into self-discipline boot camp. I had a life coach at the time and the rules were strict. If I didn’t follow through on what I said I was going to do, I would have to pay a fine, give up drinking coffee the next day, or even do something more drastic. Why did I want to put myself through this? I wanted to develop the ability to follow through on the things I said I wanted to do. I wanted to stop overindulging frequently and eat more healthfully. I wanted to stop regretting my choices and feeling hopeless in the attainment of my dreams. I wanted my weight to stop fluctuating constantly and to stop using unsustainable means to manage it. I knew that my bad attitude needed an overhaul, and I wanted a change. I was tired of letting myself down, and I finally realized that letting myself off the hook wasn’t always the answer. Sometimes, I needed to simply follow through on things whether I felt like it or not. I needed to keep my word and delay instant gratification. In other words, I needed to flex my self-discipline muscle much more. The Power of Self-Discipline It sure wasn’t easy, but it was a great investment I made in myself. It radically improved my life and how I felt about myself and opened my mind up to more possibilities than I had envisioned before. Take a second to think about it. What is holding you back from achieving your goals? As we move into the new year—a time of reflection and new beginnings—it is a great opportunity to become more self-aware. Ask yourself, “What would my life be like if I had a little more self-discipline? What would more self-discipline open up the door to for me to accomplish?” This year, instead of simply thinking of goals you want to achieve like losing 20 pounds or making an extra 100k, I invite you to instead focus on your character. Decide to use your goals as opportunities to develop self-discipline, integrity, self-acceptance, confidence, or appreciation. The goals are a way to keep yourself in the game of becoming a total badass, inside and out, but when you set them, don’t think about the goal as the prize. Instead, focus on who you need to become in order to experience more personal fulfillment. When you focus on developing yourself instead of simply achieving a goal, a whole new world of opportunities will open up for you. Exercise your power to choose. About Patricia: Patricia Moreno—a Guest Expert for The Nutrition School—is all about helping people awaken their inner bad-ass by combining practices that exercise mental, physical, and spiritual muscle so they can live a life of Thinner Peace. Her secret recipe is the integration of mind, body, and spirit and the deliberate development of self-love and self-mastery. She is the creator of the intenSati method and The Practice which will be released January 2017.
