If you are reading this, I guess its safe to say that you have made some New Year's resolutions. Now, the trick is sticking to them long enough for their benefits to take effect. And then sticking to them even longer for them to become a permanent part of your healthy lifestyle. Here are three things which we encourage our Genesis Gym clients to do for maximum long term health.
One thing at a time
Your brain (yes even you ladies) doesn't multi-task well. So its critical not to make too many changes at one time. In research and in practice, people who make one change at a time tend to keep those changes much longer.
Just imagine trying to exercise 3 times a week, get off desserts, sleep earlier, drink 3-4l of water per day, sleep earlier, wake up at the same time every day, practice stress management techniques several times per day at work and so on...
All of these are great ideas, but if you try to do them all at ones, you probably won't last long. So pick one and stick to it for two or three weeks before adding something new.
A good one to start with - how about something we can all agree on. Drink 3 liters of water per day (for ladies) and 4 (for men).
Your brain needs a "why" reason to change habits. Determination and will power don't last long without a clear purpose for doing something.
A reason like "I need to be healthy to take care of my young children well", or "I need to avoid getting cancer like my parents and grandparents" are fairly strong reasons.
Reasons like "I feel fat from christmas season", "my sister is thinner than me" are not.
You can't control outcomes, but you can control specific actions along the way. These are known as "process goals". As you think about this, consider
1. Exactly what you are going to do.
E.g. I am going to eat 6 servings of fruit and veggies everyday.
2. Exactly when you are going to do it, and how it is going to fit into your schedule.
E.g. I am going to pack 3 of these servings to eat at lunch time, and I am going to eat the remaining 3 at dinner.
3. Exactly how you are going to do this.
E.g. I am going to buy a good glass container, and shop 2x a week for fresh veggies which I will cook on Sundays and Wednesdays.
For the best fitness boot camp program, and personal training in Singapore visit www.genesisgym.com.sg or the Genesis Gym facebook page. Or visit Coach Jonathan's homepage and blog at www.coachjon.com