The holidays have ended, a time of indulgence, (over-indulgence if I may say so) and with just a few days into the new year, there is no better time t
The holidays have ended, a time of indulgence, (over-indulgence if I may say so) and with just a few days into the new year, there is no better time to start thinking about your health and fitness goals for 2017. By doing this, you are more likely to get back into a healthy mindset by mid month, with renewed motivation and a sense of accomplishment. Which is what these list of 10 health and fitness goals are about. They will help inspire you and give you enough ideas to come up with your own goals for the new year.
Be more active
It might sound like a simple goal to start with, but you could do with being a bit more active. Try making small lifestyle changes that results in an increased level of activity. Walk short distances you would normally commute or drive, meet friends for a run, sign up for a dance class etc. Aim for a minimum of 30 minutes activity a day, in order to stay healthy. Taking positive steps to increase your activity levels will result in your energy levels rising and your endorphins flowing, providing you with a healthy, natural mood boost that’s perfect to fight off January blues.
Complete a fitness challenge
Fitness challenges are everywhere. But you’ll need strength, stamina and motivation to make it through. Signing up for a fitness challenge can give you a real self-esteem boost, whether you choose to hire a personal trainer, work with a fitness buddy or train alone.
Eat a lot of fruits and vegetables
You need to eat as much fruit and vegetables in order to stay healthy. If you struggle to find ways to eat more fruit and vegetables, you can add blended vegetables to sauces, include veggies and fruit in smoothies which are all great ways to boost your intake, and your body will thank you for it. As much as possible, stay away from tinned fruits and vegetables.
Join the gym and make the most of your membership
Many will sign up to join a gym this January and then leave their membership card lingering in the bottom of an unused gym bag. Even if you start with good intentions, a few months down the line, chances are that your motivation might start to wane. If you always workout at the same time and head for the same equipment, boredom is going to set in pretty fast. So relieve boredom by working with a personal trainer, who can set you goals that will help keep you motivated. Sign up for a variety of classes and vary your workout times too. It’s important that you enjoy your workout. Choose a form of exercise that doesn’t feel like exercise.
Get lifting
There’s no reason why women shouldn’t lift weights as it is n o longer the exclusive preserve of men. There’s a distinct difference between the way fitness for men and fitness for women is addressed. For women, the focus is on toning and achieving a lean, toned physique, whilst for men, the focus is on muscles and strength. Building muscle is what leads to a toned appearance, you can’t have one without the other. And lifting weights is one of the best ways to tone up.
Perfect your portion control
There’s no point eating super-healthy foods and following a clean eating plan if your portion control is out of whack. Huge portions can put a strain on your body, leaving you feeling bloated and sluggish and of course, they can also lead to weight gain. However this isn’t a license to skip meals, as this is more likely to make you load your plate with food. Perfecting your portion control in 2017 means you can enjoy less bloating and discomfort after eating, which will leave you feeling more energetic.
Take your workout outdoors
It can be hard to commit to an outdoor workout but working out outdoors is good for your body. Even when the sun isn’t shining, your skin is absorbing vitamin D. This vitamin, which many of us are deficient in, has an important role to play in maintaining health. It can help boost your immune system, protecting you from the common cold, aid the absorption of phosphorus and calcium which maintain healthy bones. It can even help to keep your brain working well as you get older. When the sun is shining, working outside also gives you a mood boost. Plus all that fresh air and daylight will regulate your body clock, so you get a better night’s sleep and wake up feeling refreshed. Try to push yourself to workout outside rather than running on the treadmill, you’ll really notice the difference.
Consider giving up dairy
Why not commit to making 2017 the year you give up dairy products? For many people, dairy can cause discomfort, particularly if you have a sensitive digestive system or are lactose intolerant. Think about what’s actually in dairy products too. Did you know that cow’s milk contains over 35 hormones and 11 growth factors? Putting these chemicals into your body isn’t going to be good news health-wise in the long term. With so many alternatives to dairy, there’s no need to go without your favourite bowl of cereal or hot, milky drink. From soy milk to almond milk, rice milk and coconut milk, it’s easy to find milk alternatives, as well as dairy-free yoghurts.
Remember that rest days are important
As you work out, it’s important not to over-train. Rest days are vital, not only for your body to recover from exercise, but also to help reduce your risk of injury. Many of us are guilty of underestimating how much rest our bodies need. But working hard when your body is begging you to stop can actually make you weaker. Carrying on exercising without allowing time for recovery means you’ll break down lean muscle mass and tissues instead of building them up, which could, over time, lower your immune system and slow your metabolic rate. So listen to your body for optimal results from your training, and don’t be afraid to have rest days.
