Hi Reader,
Jan 10
10 days into the new year
10 days after setting your mind to something you want to do
10 days of progress, setbacks, growth or quitting
It's Quitter's Day, Jan 10 has been labeled Quitter's Day.
The day that most people quit their New Year's Resolution. Did you know that studies show it takes 18-253 days to build a habit with the average being 66 days.
66 days to build that habit and most people quit on day 10.
If this is something you have experienced, please know that quitting after 10 days IS NOT because you are a quitter or a failure.
It is because your "resolution" isn't strong enough. It's not something that is really important to you, something you don't find value in to keep going. Or it's because you don't have someone to help you keep going.
The next time you make a "resolution" be sure it's something your heart is in, you value and it's something that YOU truly want, not just something someone else thinks for you or something that sounds good!
Put reminders everywhere of why you are doing that thing, and make your mind up that you are going to work the steps to get where you want to be. Then find someone or hire someone that will help you through the times you forget that's what you really want, someone that will help you through the tough sucky times and get you back on track.
Now, for the stuff you come here for……
1 physical, 1 nutrition, and 1 well-being health action you can take this week to help you be 1% better
Physical Health: This week let's focus on something we take for granted until we can't do it or realize we have stopped doing it because it was uncomfortable. It's sitting down and getting back up, otherwise known in the fitness industry as a squat. If you can't squat you also cannot:
-Get on and off the toilet
-Sit down and get up off your chair(without grunting)
-Get in and out of the car
-Bend down to get something off the floor
-Walk
-Climb stairs
-Garden
-Play with kids or pets
-and more
You don't have to do the full butt to the floor squat but you do need to be able to do them. Work on doing 10 squats a day. You don't have to do them all at once but do them. Be sure to contract those leg muscles and butt muscles so you are making them stronger.
*** If you have knee concerns that currently prohibits you from doing a squat, reply and let me know. I have a few other options for you that are working for my current clients with knee concerns.
Nutrition Health: Have you heard of Dry January? It started in 2013 in the UK to get people to abstain from alcohol for 31 days after the holidays which is usually filled with alcohol. It's a challenge, it's meant to be a challenge but what really happens is people see the benefits in how they feel and look.
We all have heard the effects of alcohol but have you heard the effects of no alcohol?
-Better Sleep
-Better digestive(less heartburn, better bowel movements, less gas)
-More energy
-Better skin
-Savings of money
-Improvement in concentration and memory
-Lower blood glucose
-Lower cholesterol
-Better/more stable moods
-Less depressive/anxious feelings
-Lower blood pressure
-and most importantly better relationships with themselves and their families
If abstaining all together isn't something you want to do right now, try reducing your alcohol intake, it can be helpful as well. Take a look at how much you drink in a day or a week. If you drink 1 a day, make it every other day. If you drink 3 on the weekends, make it 2 on the weekends. You'll start to feel the difference and then abstaining may seem more doable/wantable.
Well-Being Health: To go along with the beginning of this email, remember if you stopped doing your resolution it does not mean you are a failure, it just means the thing wasn't important enough to you. You can always do a re-do, right?
This time, pick something that really means something to you. Set a reminder/alarm on your phone to do the thing or work on the thing. Work towards it at least one time a week or one time a day. But keep working towards it so you remember it, you remember why, you remember it's important to you.
Find an accountability partner or hire a coach to help you. Have someone in your life you can trust to give you the pat on the back, the encouragement and the motivation to keep going when things get tough. And most importantly,
Tell yourself everyday that you are not a failure or a quitter. You are a human who can strive to do whatever is in your heart, your dreams, your desires.
I know this might sound a bit "woo-woo" or cliché, but the truth is, your mind and body respond to the messages you give them. The more you tell yourself something, the more you start to believe it and act on it. Find a simple way to remind yourself of this power every day.
Whether it’s a note on your mirror, a message on your phone, or a piece of jewelry that carries meaning—make it something you’ll see often. These daily reminders will reinforce the truth that you have the strength and ability to achieve whatever is in your heart, your dreams, and your desires. Whatever works best for you, make it a ritual. Remind yourself every day: you are capable, and you can do it.
Get those squats in this week, drink less alcohol and remember you are capable, you are worth it and you can do it!!
Get That Goal!
Until next time friend,
Thank you for telling your friends and family about
Goal Oriented Health & Fitness so we can help them too!
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