Welcome to 2023!

The New Year is here and we are feeling motivated and ready to take on new goals and challenges. We all want to accomplish our health goals but when progress does not come quick enough, frustration may cause us to quit. However, this New Year we are going to focus on resolutions that create healthy, long lasting habits, not just quick fixes. A habit is a behaviour that starts with a choice and then becomes an unconscious action. This creation of lifelong, sustainable results is our ultimate goal. This all begins with identifying and creating specific goals.

“Time and health are two precious assets that we don't recognize and appreciate until they have been depleted".

Have you ever made a general goal and then forgot about it in a couple of days?

This can be very common and unfortunately very defeating. Specific goal creation allows someone to construct the clear step they will need to take on a goal piece by piece. By creating clear, achievable steps, one can stay motivated by feeling a sense of accomplishment at each step. For example, if someone’s goal is to run a 5k, it is unwise for them to try to run three miles at once. Instead set a specific task each day, like “today I will walk ½ mile”, and then “tomorrow I will walk one mile”. By accomplishing those goals you set forward each day, you will not lose sight of the goal or more importantly your motivation.

S.M.A.R.T

A very popular acronym for goal creation is S.M.A.R.T. Specific, measurable, achievable, realistic and timely. When deciding on the specifics of your goal, think about what exactly you want to accomplish, when it should be achieved by and why do you want to achieve it. For example, a general goal would be “I want to eat more vegetables”. A specific and measurable goal would be “I will prepare vegetables every Sunday and Thursday so that I can include a vegetable with every dinner”. This eventually will become a habit, and healthy habits eventually lead to a healthy life.

When making a goal, be sure it is also achievable and realistic. This allows for a higher likelihood you will stick to it. Ask yourself, do you have the resources to achieve your goals? If not, what do you need to do to get them? These questions can help prepare you for what obstacles you may face when trying to reach goals. It is rare for anyone to not hit a roadblock or difficulty when striving to better themselves. However, it is that exact adversity that we must rise to and overcome in order to see a better us. Being prepared for this will help you keep moving towards your goal. Ask yourself what do you anticipate as an obstacle? Write it down and plan on how to either avoid it or overcome it. Do not give up on a goal just because difficulties lay ahead. If you can plan ahead, you will avoid many obstacles that could hold you back! Specific goals are effective because they will give you direction and you will have steps to follow to achieve those goals.

Daily small intentions.

This allows you to wake up each and every day with a purpose to take action toward your goal. Setting a daily intention also allows you to focus on just one thing you can do. If you create multiple steps towards your goal, it will not feel overwhelming to see everything you need to do. Simplifying your steps even further can help it feel more realistic. Let us look back at the example given above. The specific goal was “I will prepare my vegetables every Sunday and Thursday so that I can include a vegetable with every dinner”. Now let us set a daily intention to ensure we will have a vegetable at dinner.

Now you know how to set specific and measurable goals and you know what you need to do every day to achieve them. If you are unsure where to start, here are some nutrition resolutions you can try this year

- Eat ½ a plate of veggies at each meal. This is never a bad idea to include more vegetables in your diet. Vegetables help fill you up due to their fiber while only contributing minimal calories.

- Drink at least 2 litres of water a day. Our body is more than half water. Water helps regulate body temperature, carries nutrients to cells and helps our liver function at its best.

- Choose one healthy snack a day. Do you find yourself reaching for chocolates during the day? Tryreplacing that snack with something healthy like a 90 Calorie bar or some Halo Top Ice-cream!

- Check in with yourself before you eat a meal or snack. This is a great step toward becoming an intuitive eater. Before you create your meal or snack, think to yourself; how hungry am I? What do I really need right now? What portion size would be appropriate for me? Sometimes we are running on automatic and just reach out for food we may not truly need or even want! Take the time to listen to how you truly feel.

- Start each day with a healthy food. Are you usually grabbing a fast food breakfast sandwich? These foods do not help start your day off with the energy you need. In fact, these foods will most likely provide great energy for maybe a half hour and then you will crash. Choose your first foods in the day to include a veggie or fruit with protein.

- Eat protein at every meal. Protein helps build our muscles as well as provides satiety. Studies show that out of all the macronutrients, protein is the most filling. Including a protein source at each meal can help avoid mindless snacking as well as help you see more results from your gym sessions.

- Make one different recipe a week. Cooking is a great skill to have and eating at home can be very healthy for you!

- Do not fall for fad elimination diets! The last resolution I would like you to consider is to avoid those who are encouraging you to only drink juice every day or just eat protein. This year vow to create sustainable healthy habits to last you for the rest of your life! All these resolutions were written as specific and measurable as possible. Now it is up to you to tweak them to help match your lifestyle. Then create your actionable steps and daily intentions. Believe in yourself. Use daily affirmations to help keep you going.

Try “I am deserving of feeling and looking my best”. You can do this! If you struggle doing this on your own, try finding a friend or group that can help hold you accountable. Have you followed the TFP Instagram page yet?

Find an accountability coach and work together. Remember to make your goal specific, measurable, achievable, realistic and timely. You can do it!

Yours in health,

The Fit Project