Personal Trainer Jess Katz joins the Tribe to talk about New Year's resolutions versus creating sustainable habits. Read on to check out her game plan to avoid burning out faster than a firework on New Years Eve.
New year, new you. Blah, blah, blah. Yeah, we’ve been seeing it everywhere, but those are just words. Don’t get it twisted, we LOVE words (obviously). But so the saying goes, actions do indeed speak louder. Regardless of whether you’re a hardcore resolutioner or your resolution is to not make resolutions, the new year is a great time to stop, reflect on where you are and make an action plan of where you’d like to go. If the end goal is to live a healthier life and be a better version of yourself, that doesn’t mean it has to be done by roughly tomorrow, noonish. Lasting change happens in spurts. Habits become solidified over time. Do yourself a favour and conquer things in peanut butter spoonful sized chunks. It’s still deliciously satisfying (are we talking about peanut butter…).
We’ve got Personal Trainer extraordinaire, superstar friend of the Tribe and positive habit-former Jess Katz back with us to talk about creating sustainable goals. Read on to see her action plan for how to make real, long-lasting changes after New Year’s… or any other time of the year.
Hey there Tribe! How were the holidays!? I’m guessing amazing, and all of you must be soooo relaxed and totally taking your time to get back into the swing of things at work again. Am I right?
I have a few questions for you all: How many of you made new years resolutions? And how many of you have actually started these resolutions? Hmmmmm…. that’s what I thought.
The New Year’s Resolution hype is actually quite misleading, because you set yourself a new goal or challenge and then what? You magically become this new person? Probably not. These new resolutions are hard work. And that is not meant to scare you, I’m just keeping it real. And, I want to help you reach these goals.
So, with that all being said, how can we achieve these goals? For starters, relax. Take all of this pressure off yourself. You are and always will be a badass.
Next, break your resolution into parts. A main reason so many people give up on their resolutions is because they try and do everything all at once, going from 0-100 in one day. Don’t make this mistake. Take each day as it comes.
Let’s say your resolution is fat loss and getting fit. It could look something like this…
Week 1: Set a goal of getting active or making it to the gym 2-3 times; and reduce the amount of fast food/processed sugars you are eating
Week 2: Keep the training the same. But now set a goal to get in 1-2 litres of water each day.
Week 3: Do something active or make it into the gym 4 times this week. And make sure you are getting in at least 3 meals with a source of protein and a serving of vegetables.
Week 4: We have reached the end of the month. Keep physical activity happening 4 times a week, and if you feel ready, bump it up to 5 (no pressure). Keep the 3 meals a day, get rid of any meaningless snacks and swap them with something more nutritious. For example, swap a bag of chips with carrots and hummus or a handful of nuts and raisins.
Now, by the end of these 4 weeks look how far you’ve come. AND there was no anxiety about making it all happen day 1, it was a progression of your lifestyle. This is what sustainability is; this is what making good and healthy changes looks like.
I used one example, but this model can be applied to all resolutions. Just think progression!
About Jess (Vixen Personal Training):
Jess Katz is a Sydney-based Personal Trainer at Fitness First Bondi Platinum. She is all about living a life that is sustainable and long term. Balance hasn’t always been the easiest thing to find, but through her fitness (and life) journey, she keeps finding it every day. Her dream is to help others find this in their lives; through fitness, mindfulness, and learning from mistakes (because after all, everyone makes them, why not use them in a good way, right?)
Find Jess on Facebook and Instagram
Contributor Credit: Jess Katz, email@example.com
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