Is getting into shape at the top of your New Year’s resolutions list? Setting these goals is usually a lot easier than sticking to them as the new year motivation often wears off. By setting achievable goals and making sustainable lifestyle changes, the healthier new you can continue to thrive past January. With the added support of our award-winning SHAPE, you can learn how to make those new year resolutions last, keeping you on track and feeling great throughout 2023.
Motivation is temporary: Find your why
It’s easy to believe the beginning of the new year is enough of a reason to finally change. Unfortunately, this is not always the case – you must find your “why”. Your why is your bottom-line reason for wanting to achieve your goal, and it can’t belong to anyone else; it is unique and important to you. It will get you through the hard days, and help you build consistency. Whether it’s to improve your energy, to wake up every day feeling great or to keep up with your kids, always remind yourself of your why to keep you moving forward. It’s the work we do when we don’t want to that can make all the difference.
Tip: Write down your “why” and place it on your mirror – a visual reminder every day will keep you on track and closer to achieving your goals.
Life happens: Focus on what you can control
There will always be distractions and other obligations that pop up in your busy life. To reduce the impacts of life getting in the way of your goals, it’s best to focus on factors and habits that you can control. These are areas of your life that impact your overall health and wellness.
They include:
- Eating nutrient-dense, whole foods in a balanced diet
- Keeping active
- Getting enough sleep
- Limiting screen time
- Practising daily mindfulness activities
- Staying hydrated
- Daily sunlight
- Spending time in nature
- Interacting with friends and family
Being honest with yourself and taking that first step is the hardest part. You can then begin to develop and set achievable and measurable goals to work toward a healthier you.
Breaking it down: Create your SMART goals
When making a change, goals can provide a sense of focus, clarity, and direction. SMART is an acronym that stands for Specific, Measurable, Achievable, Realistic, and Timely, to help provide structure to your goals when setting them. With these aspects incorporated into your goals, you have an increased chance of success.
SMART goals are:
- Specific: your goal is clear and well-defined.
What do I want to accomplish? When do I want to achieve this? Why do I want to achieve this?
- Measurable: your goal provides specific criteria to measure your progress.
What is my progress indicator? How much/many? How do I know I have reached my goal?
- Achievable: your goal is attainable
Am I capable of achieving this? Do I have access to the resources required? If not, what will I need?
- Realistic: your goal is realistic and relevant
Is the goal achievable and realistic? Can I commit to achieving this goal?
- Timely: your goal has a timeline
When do I want to achieve my goal? Do I have a start and end date?
Weak Goal Example: I’m going to get fit.
SMART Goal Example:
- Specific: I’m going to start running daily
- Measurable: I will use the Nike app training program to run 5kms without stopping.
- Achievable: I have been able to run 5kms continuously in the past, I am reasonably healthy.
- Relevant: I want to become a healthy, fit person full of energy, vitality, and zest for life!
- Time-bound: I have 28 days (about 4 weeks) to achieve this goal
To become a healthy, fit person full of energy, vitality, and zest, by running daily, using the Nike app training program to run 5kms without stopping by day 28 of my New Year’s resolution plan.
28 Days to success: Find a plan that works for you
Choose your top 3 SMART goals and create a simple plan that works for you to incorporate into your first 28-day block. Why 28 days? This is long enough for you to see the results of hard work, and build healthy habits, yet not too long that you to begin to lose focus.
It is easy to fall into a rut if you force yourself to do things that you don’t enjoy. Variety and consistency are the key. And if you’re not too sure what you like – try a few different things until you find what works for you.
A great start is to commit to being active every day for 28 days. Daily movement can be as rigorous (heavy lifting, running, HIIT training) or as low impact (yoga, a bike ride, walking the dog) as you would like. You can also create some simple rules around healthy eating decisions. They don’t need to be all-or-nothing dealbreakers; they could simply involve cutting down caffeine, increasing water intake, or drinking less alcohol. These small changes will all add up!
Tip: Strive for progress, not perfection. Perfection is not sustainable! A successful 8/10 approach is better than attempting 10/10 and failing.
Support your systems: Getting into SHAPE
Like all machines, sometimes our bodies need a little extra support to get going. The best way to do this is by eating a healthy, varied and energy-controlled diet. To this you can add herbal, vitamin, and mineral supplementation. These types of products can help speed up the body’s innate ability to heal, get all systems functioning optimally and prepare it for change.
Modere’s SHAPE is a scientifically formulated dietary supplement featuring a naturally sourced matrix of conjugated linoleic acid, type ll collagen and hyaluronic acid (HA) to nourish our body composition and support weight management programs*, and it tastes delicious. Keeping you fuelled for longer, SHAPE’s multi-patented and award-winning Collagen/HA Matrix also helps to support your skin and joints from within, as a perfect complement to any fitness program. SHAPE is free from artificial colours and flavours, dairy and gluten; and is non-GMO and 99.9% sugar-free, available in 4 delicious flavours (Coconut-Lime, Chocolate, and Mango) without the guilt!
As mentioned, consistency is key – incorporate SHAPE into your daily routine to kickstart your journey.
Tip: Morning smoothie anyone? SHAPE is a fantastic addition to give your morning smoothie something extra.
Celebrate your achievements: A healthier you has no finish line
Once you have reached day 28, take a breath, celebrate your achievements, and reflect on your progress. Look over your success and notice where improvements can be made. The healthier you has no timeline – we are looking for consistency, longevity, and success throughout 2023. Take this opportunity to challenge yourself and build on the progress you have made. When the next month rolls around, create a new 28-day block with your SMART goals, using SHAPE to help get your body to its best. Success doesn’t come because of the calendar date; success comes with consistency, hard work and a plan.
When it comes to getting into your best shape yet, you just need to start.
* Weight management programs take time and personal commitment to be effective, and require diet, exercise and lifestyle changes. Ask your health professional for advice. Always read the label and use as directed.
