Sustaining Your New Year’s Resolution

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By Jackie Ahern

It’s a little over a week into 2018: a perfect time to reflect on the successes and struggles of those pesky New Year’s resolutions we all seem to make. For those of you that have stuck to your goal of going to the gym more often, or eating more leafy greens, congratulations! Research has shown it takes 21 days to make something a habit, so you’re halfway there! For those of you that haven’t been so successful, you’re absolutely not alone.

New Year’s resolutions are tough. For one, there are a lot of expectations and hype surrounding becoming a newer, better version of yourself, al starting on January 1st (or the 2nd if that NYE party was a real rager); however, in reality, time is relative. There’s no difference between starting a new habit on January 1st or June 1st, other than those 6 months. Granted you live for at least 20 more years (here’s hoping), 6 months is a pretty small fraction. What I’m trying to say is that January 1st isn’t the end-all-be-all for changing your life for the better. If you aren’t able to stick to your first resolution for whatever reason, whether it be that it’s too expensive, too time-consuming or just too difficult to keep up, that’s okay. You don’t have to abandon the resolution; just modify it. When an engineer designs a building but it gets painted the wrong color, they don’t tear down the whole building. They just repaint it.

A good New Year’s resolution, or any lifestyle change for that matter, needs to be something you can see yourself being able to continue for the rest, or most, of your life. For example, I know I cannot completely cut out desert forever (have you ever had ice cream?) but what I could do is cut down on my portion size, or only have it a couple times a week instead of every night. Additionally as a student, working out every day at 7am isn’t exactly sustainable, but working out after class 3 or 4 times a week could be. If down the line you find yourself suddenly hating ice cream, or craving more workouts, you can definitely switch some things up, but in the beginning, its best to start small with more attainable goals.

So what is a good way to assess an attainable, smart goal? Well, there’s a convenient acronym for that. It’s called SMART: Specific, measurable, attainable, relevant and timely. Specific refers to a clear definition of the goal, such as “I will take a 30-minute walk in the morning, 3 times a week” versus just, “I will get in shape.” Measurable means having a way to evaluate how thoroughly the goal has been met, such as marking exercise days on a calendar or keeping a food journal. Achievable means the goal must be within the realm of possibility; for example, “I will lose 1 pound a week” instead of, “I will lose 20 pounds this month.” Talking to a professional like a doctor, dietitian, or personal trainer can help to navigate how achievable a health-related goal is. Relevant refers to how much the goal fits in with your lifestyle and other pursuits. For example, while in school, a resolution such as “I will learn how to swim” may be more relevant than “I will learn how to scuba dive.” Lastly, timely means that the goal should have some defined checkpoint or endpoint, such as “I will eventually be able to meditate for 20 minutes by adding 5 minutes to my meditation every 2 weeks.” Of course, from there you can decide to modify the goal.

And finally… Think about where you were 3 months ago. If you had made just a small lifestyle change then, today could a very different day. With time flying by the way that it does, who knows where you could be in just a few months by taking a small step towards a healthier future, today.

Make Every Day An Active Day!

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By:  Michelle Sweeney, Nutrition Peer Counselor, UC Davis Fitness and Wellness Center

With all the Instagram models posting their favorite workouts and #fitspo constantly trending it’s hard to ignore the fact that fitness is becoming an increasingly popular trend. But what do you do if there aren’t enough hours in your study packed day? Or maybe you’re just starting your fitness journey, don’t know where to start, or don’t feel comfortable going to a gym yet. The good news is that you can add activity into even the busiest day. Here are a few things to try.

 

  1. Take the Stairs

It sounds easy but if you have a class on the third floor of a building, it can definitely get your heart rate up by simply skipping the elevator. If you have time before class starts, go back down then up the stairs one or more times.

 

  1. Set an alarm for walking breaks

Set an alarm every hour to remind you to get up and walk around. Even if it’s just a lap around the house or office or even walking down to the bathroom, it will increase your metabolism slightly and make you more alert and focused until your next walking break.

 

  1. Establish stopping points in studying or work to do a quick 5-min workout

Whether it’s each time you finish a chapter or when you’re switching to another subject, quickly do 5 squats, 5 push-ups, and a 30 sec plank. As you get stronger you can increase your repetitions and time.

 

  1. Start and end your day with exercise

Whether it’s 25 sit ups after you get up and before you go to bed, or 5 minutes of stretching and centering yourself, exercise every morning and evening will help kick start your day and help you unwind and de-stress before bed.

 

  1. Alternate between jumping jacks, sit-ups, push-ups and lunges on commercial breaks.

            Everyone loves a good TV binge, but stay active while you’re doing it by doing a different exercise for every commercial. That way you’ll get a small full-body workout during every commercial break. For those Netflix lovers out there, while you may not have commercial breaks to remind you, pause the show in between episodes to do a small 10 minute circuit of different exercises for a minute each.

 

Even for the most active individuals, incorporating activity throughout the day is important for your metabolism, joint health, flexibility, and general energy levels. So plan to get active!