There’s nothing like starting anew at any time in your life. Remember when you got your new school supplies at the beginning of the year or started a new relationship, ready to explore the possibilities? New beginnings can be exciting and catapult you into a new chapter of your life. The start of a new year brings everyone an opportunity to change their perspective and set some resolutions. Eating well and staying active throughout the year are two of the most popular resolutions people make —and for good reason. They are two of the best ways to lead a better life.
Eating Well – Become a Meal Prepper
One of the easiest ways to start eating healthier is to meal prep. Meal prep can help prevent unhealthy, quick-fix alternatives amidst the hustle and bustle of a busy day. Taking time at the beginning of the week to chop or cook ingredients in advance will save you time and keep you from making unhealthy choices in the days ahead.
Meal Prepping will also leave more time to make a conscious effort to eat slowly and savor each meal, giving your body time to tell you to stop eating when you’re full.
Start breaking your bad eating habits this year and add these healthier foods into your diet:
- Healthy fats: Olive oil, avocados, nuts, and seeds
- Protein: Lean meats like chicken or turkey; beans, legumes, nuts, seeds
- Healthy carbohydrates: Brown rice, quinoa, sweet potatoes, oatmeal
- Fruits and vegetables: Load up on colorful fruits and vegetables daily for the best health benefits
DIY Fridge Salad Bar: This has taken the internet by storm! You can set up a salad bar in your fridge to make eating healthy throughout the week much easier while making healthy foods are more accessible to everyone in your household. Chop up your favorite veggies and pre-portioned proteins, put them into containers, and you’re ready!
Staying Active Throughout the Year
Write It Out
Take a moment to write out your resolution and place it somewhere you will see first thing in the morning. This is an effective way to keep your goal in front of your mind as you start each day and reaffirm why you’re making positive daily lifestyle changes.
Writing your resolution on a sticky note and putting it on the bathroom mirror or the fridge door serves as a small visual reminder that can make a huge difference.
Visualize It – How to Have a Winner’s Mindset
Visualization for athletes, often referred to as mental rehearsal or imagery, involves creating a mental image of a specific situation or performance. Sports psychologists have found that the brain doesn’t distinguish much between a vividly imagined experience and a real one. When athletes visualize, they activate the same neural pathways as when they are physically performing the action.
Quick Steps to Help Visualize Your Goals:
- Find a quiet space.
- Close your eyes and take deep breaths.
- Picture the Scene – Imagine the setting where you will accomplish this goal, whether it is in a gym, on a field, or even just with loved ones & friends.
- Imagine each step toward completing your goal.
- Embrace the emotions you’ll feel when you finally accomplish your goal.
- Try to repeat this every day for faster results!
Partner With a Physical Therapist
Staying active doesn’t have to be a solo venture. Physical therapists are great at preparing a routine to help get you moving. If you have an old injury you’ve neglected to tend to or are recovering from surgery, a physical therapist will know exactly what movements you need to make for consistent progress. An incremental approach minimizes the risk of injury or reinjury and allows your body to build strength and endurance at a safe pace.
Whether you aim to increase physical activity, manage chronic conditions, lose weight, recover from an injury, or boost your mental health, physical therapy offers a structured, evidence-based approach to support your efforts. Remember that achieving your health and wellness resolutions is a marathon, not a sprint. With the guidance of a skilled physical therapist, you can make this year the year you achieve your aspirations for a healthier and happier you.
