Getting SMARTER with New Years Resolutions

Good morning people, happy Thursday and welcome to our first blog of this year.  Happy new year to you all and here’s to wishing you a happy, healthy 2016.

Naturally as this is the first blog of the year we have to talk a bit about new years resolutions, especially the ones that promise self-improvement!  Some make them, some people avoid them, some say they don’t make any but they really do – in secret. Personally, I always make them.  I procrastinate from September, tell myself by November / December it’s not worth bothering getting anything new started now, I should just leave it until the new year – when of course miraculously – I will be feeling fresh and new and fighting fit and enthused and energised and inspired.  Then January hits and enthused, inspired or energised are not words I use to describe myself in January at all!

January.  It’s cold and grey and damp and as we all placed such hopes on it, it’s a let-down.  I feel sorry for January.  This year in particular – Jan 4^th has been the worst.  It was the Monday from hell that we all went back to work.  The trains weren’t running, it poured from the heavens, some smug sods were still on holidays or had returned from winter breaks with a tan, an engagement ring, a new puppy…whatever. 

I digress, but because January is always a little shocking and because I’ve had the same new years resolutions for about the last decade – none of which I have ever accomplished or stuck to – I decided this year would be different.  This Jan, before making new promises to myself I would try and understand why I keep making the same ones and then why I don’t keep them.  Isn’t the ultimate definition of madness doing the same thing over and over again yet hoping for a different result?  Well yep, then call me mad, because that’s been me (and I’m sure you relate) for too long.  This year I’m sharing my old and my new resolutions with you, plus the reasons why they have changed and how I changed them.  I’m hoping this will give you some food for thought in making promises to yourself anytime this year.

OUT WITH THE OLD:

My top 10 old resolutions, in no particular order, went something like this – year in, year out….

1. Get fit
2. Lose weight
3. Get healthy
4. Get a better job
5. Save money
6. See family and friends more
7. Get a boyfriend
8. Learn to drive
9. Don’t drink and smoke so much
10. Take my make-up off each night before going to bed

I’d start each January getting up nice and early each morning, arriving at the gym onto the treadmill and pounding away.  I’d contact one friend (that I’d probably seen over xmas/new year anyway) and set up an eve to go for dinner – not drinks as was trying not to drink/smoke so much.  I’d rewrite my CV and look online for jobs.  Actually I was lucky enough with this one to find suitable openings, go for interviews and get the jobs in most cases.  I’d rethink the “learn to drive” thing while I was still in London, I probably couldn’t afford it anyway, at the same time realising I couldn’t save much money as took a pay cut in my new role.  I’d take my make-up off most nights, until the one when I met my friend for dinner, ended up going for a few drinks anyway and coming home too tipsy to care.  Then I’d be upset that I was 3 weeks into the year, I’d been out once and didn’t have a love interest or been swept off my feet my prince charming yet.  Come Valentines day in February (or honestly a few weeks prior in most cases) ALL resolutions were over.  Does any of this sound familiar to any of you?  If so read on because I’ve found a way to stop all of this by adding value and reason to resolutions – thinking about why I was making them in the first place made all the difference this time.

IN WITH THE NEW:

This years top 10 is similar but check this out:

1. Find and run a 5k race for charity
2. Shift a stone/6.5 ish kilos before turning 39 (5^th September)
3. Eat something green with every meal!
4. Focus on my business, passion and creativity, finding paid work that’s fulfilling and fun – ensure I do one thing every day to get closer to this goal
5. Save enough money for a summer holiday
6. Meet at least one family member once a month / Meet a different group of friends each month too
7. I’m in a relationship now (whoop – sounds strange saying that and even stranger writing it down) so make sure we get time alone to build our bond – date nights, mini breaks, duvet days etc at least once a month
8. (Learn to drive when I need to – this isn’t a priority for me this year unless my situation changes)
9. (I’ve managed the not drinking so much already and smoking went hand in hand with the alcohol, so that’s cut down too – not a focus for me this year) Instead – drink at least 1 litre of water each day
10. Take my make-up off each night before I go to bed!

I would like to add as a quick aside; there are lots more things I’m hoping for this year too and not all are as self-centred as the above!  These however work for the purpose of today’s topic so stick with me:

I hope you can instantly see most resolutions are now more focused.  Adding value to each promise and reasoning with myself as to why these were a priority, I then used my own adaptation of the SMART goals technique to get to these. I thought long and hard about why I was making such promises to myself and why I wanted to do/change/better these things and even though I wanted to before, why hadn’t I succeeded?  

Well to start with lets look at SMART goals.

SMART stands for

Specific

ie lets get specific with each one – eg “Get fit” turns into “find and run a 5k race for charity”

  

Measurable / Meaningful

ie “save money” turned into “Save enough money for a summer holiday” so it was something meaningful that I was saving up for and I knew how much I needed to save too - making it a measurable goal

 

Achievable / Attainable

ie “lose weight” turned into “Lose a stone by September” which when you break it down is a sensible and achievable weight loss goal per month and even per week (if this is one for you too and you’d like more info on healthy weight management please contact us info@nitakothari.com) 

Realistic

ie “find and run a 5k race for charity” is something a lot of people do and a very realistic goal for me considering my current fitness levels

Timed

ie “lose 1 stone by September” gives me a clear goal of how much and by when

I’ve gone and added an extra E and R to make my goals SMARTER

is for End

Know when to end it, to stop, to change your mind and adjust your rules.  Sometimes with even the most amount of willing things just don’t get done or turn out how you planned.  You need to know, when the time comes, that you can adjust your goals/resolutions/promises and there is no harm, no shame and no sense of failure attached in doing so.  Letting go can be just as hard as starting up, but knowing that you can, sometimes prompts you to try harder at the start.

is for Reason

Make sure you have your own personal and real reasons for your new resolutions.  Make sure they are for you and for your benefit.  For example, when I really think about it my get fit and get healthy goals were both geared towards the “lose weight” one.  Really I didn’t care if I was healthy, I just wanted to be slimmer.  The reason I wanted to be slimmer was totally wrong too.  This year I understand fitness, health and weight go hand in hand but are NOT the same.  If you would like more info on this or how to succeed in your own weight management journey, fitness and/or realistic health goals please contact me on info@nitakothari.com for a free initial consultation, or for any advice and further info on this article. 

Remember, each goal is specific and measurable.  It has it owns reason and value.  For example: 

• I want to run for charity to give back to Macmillan cancer support – they helped me so what better way to raise money and give back than to do it with my fitness after recovery from cancer!  
• I am in a relationship with a guy who loves my lumps and bumps, but I’m still not at a healthy weight so have worked out a reasonable and healthy height/weight ratio I’d like to stick to. Also my focus is on getting the full nutritional value from the foods I eat to aid not only weight management but my fitness and health goals too.  Again for info on achieving healthy weight loss, or more details about nutrition and finding the best foods for yourself and your health, please just get in touch – info@nitakothari.com
• Saving for a holiday – of course there is a reason – I need a break! 
• Seeing the family, friends and building our relationship well the reasons here are the same for each.  Keeping good relationships is what keeps me happy.  In fact it’s a proven point that this is true for most, so working on relationships as a resolution for this year is my number one focus.  

Check out this TED talk about what makes a good life –

http://www.ted.com/talks_robert_waldinger_what_makes_a_good_life_lessons_from_the_longest_study_on_happ 

Finally, let’s think about how we get to these new, focused, goals.  We have managed to redefine them this year, but how are we going to achieve them all if we didn’t manage it before?  Well step one is done here – making them SMARTER helps a great deal to focus our energies and have that end point to aim for.  Do not expect instant results – this is another major reason a lot of us do not succeed in keeping to our resolutions.  Each promise needs commitment and work from you to achieve.  Building good goals and turning the process of getting to them into good habits is the best way I have found to proceed, so the next step I’ve found is to break down our resolutions to small and even easier achievable chunks.  For example when thinking of saving for a summer holiday – that holiday may realistically be in let’s say August. 

- So it gives you 7 months to save. 

- You may have to pay earlier but could do a finance deal if it’s a big holiday/hotel/operator/airline etc.  Find out. 

- Make a budget of your expected salary and outgoings and see where you can make the savings. 

- Seek out a high interest savings account or such, to help grow your savings as much as possible over a short time period. 

These are 4 steps already that you can think about for just one resolution.  If you give yourself a week or 2 for each step everything will be in place in a couple months and it will just be the saving to actually do and the holiday to book! 

There is a great blog piece here from the Institute of Integrative Nutrition – short, sweet and to the point - they talk about having one resolution and 12 mini goals – one for each month of the year.  I love this idea: http://www.integrativenutrition.com/blog/2015/12/the-truth-about-new-year-s-resolutions-and-some-useful-alternatives

Lastly Mind Tools have also offered a great piece on common goal setting mistakes that I found useful in setting my resolutions this year - https://www.mindtools.com/pages/article/goal-setting-mistakes.htm  so I thought Id share this with you too.

So good luck with your resolutions and relationships and your 2016.  I hope this year is fulfilling, happy and ultimately healthy in all respects for all of you.

If you’d like more info on achieving a happy, healthier year, please get in touch info@nitakothari.com where we can discuss our health coaching service and weight management program.  Or like and follow us on social media for regular recipe and tip updates:

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**Please remember this is advice ONLY (as is all other information contained in this blog, the website and social media related to it) None of the info or advice is intended to override any recommendation from your GP or health professional**

To hibernate or get some winter exercise?

It’s officially the start of the “meteorological winter” in the UK.  Watching the weather news while sipping my morning coffee, I’m mentally preparing myself for the onset of the inevitable ‘cold snap’ we are to expect and its made me realise:

1. We are actually in December so it should be cold right?  We have been lucky to enjoy the luxury of the mild weather leading up to now 
2. How the hell is it December already and what happened to the rest of this year 
3. Errrr – did we have summer?  I don’t remember it? 
4. Eeeek! – its nearly Christmas!

Of course as the cold is approaching and the dark mornings/eves are already here, I’ve started to remember that feeling when you wake up and can’t even stick one foot out from under the duvet because it’s too cold and dark for getting up early, for doing all those things you needed today, and under the duvet, not out of it, is of course a much better place to stay – probably until about April when the sun comes out again and spring is in the air! 

BUT NO.  Instead of hibernation mode I’m pledging to get over it and get up and embrace the cold winter months.  There are cool (excuse the pun) things to look forward to in the winter –

1. Christmas of course and 
2. New Year 
3. Nights in with Netflix (without feeling guilty)! 
4. Hot chocolate, mulled wine 
5. “comfort food” 
6. Warm cosy winter clothes 
7. (and … please insert here all the things you love about the dark cosy winter nights) 

Plus, I found this article - http://www.huffingtonpost.com/avelist/5-ways-to-motivate-yourself-to-exercise-during-the-colder-months_b_8462780.html  that got me thinking…

Ways to motivate yourself to exercise during the colder months.  The exercise part – getting out there in the cold dark mornings – didn’t cross my mind when contemplating hibernation, which goes to show how much activity is on my mind!  Then I thought about it again, that feeling when sticking your foot out from under the duvet…..imagine taking your entire body out and into the park in the dark for a run in the cold!  God forbid.  My nose will run, my chin will freeze, my ears, my lips and my fingers will hurt!  My toes in my lightweight runners won’t make it through the damp cold grass or frozen ground and I will see my own breath as I’m panting after the first 3 minutes!  No, no no. There are too many excuses not to get out and exercise during the cold months, BUT there are lots of things you can do to flip the excuses and enjoy exercise during the winter too.  Reading this article DID motivate me and that’s why I’m sharing.  In the hope it will do the same for you.  5 motivating factors that start with buy new clothes – gotta be a winner!

So the article lists the following 5 factors to motivate you to get out and exercise and I agree with them all – I also wanted to add my own.  They say:

BUY NEW CLOTHES Perfect – did we really need an excuse?  But this one solves the problem of the cold wet toes, freezing finger tips and ears etc.  Treat yourself to a new winter work out wardrobe.  Perhaps a nice long sleeved and insulated outdoor running top.  How about a hat, gloves?  Remember its dark in the winter mornings and evenings  so wear something reflective, something so you can be seen – even if running in the park – you may still need to cross roads, encounter cyclists etc so be seen and be safe.  In case you need more inspiration – check out this list of the best running shoes 2015 http://www.runnersworld.com/running-shoes/the-best-running-shoes-of-2015

PLAN FOR THE SUMMER MONTHS Basically what they are saying here is get a goal.  Goals are the best motivator in all things you are doing, whether that’s in your training and exercise, your job, your financial planning etc.  In this case a goal of perhaps a spring race, a fundraiser in the new year – 5K, 10K or even the cold runs through the winter if you fancy it (check out winter runs in support of cancer research here for example http://winterrunseries.co.uk/)

If you don’t want to or are not ready to sign up for a race / run / event yet, set your own smaller goals.  For me – I’m still aiming for my first elusive 5km and know even if I only run an extra 30 seconds faster, or longer than last week I feel good and have achieved. So over the colder months keep your goals in mind, set new ones,  push yourself as much as you can and stick with it.  Don’t stop or lose sight just cos it’s dark and damp ok!

USE THE COLD WINTER MONTHS TO OUR ADVANTAGE.  Totally get this one as in my youth I loved ice skating!  In London over the winter, up pop the festive ice rinks. 

Yes you can buy mulled wine, hot cider, hot chocolate, take a loved one on a date and fool around BUT remember skating is a great form of exercise too, so go on a date and include some activity.  Seriously – if like me you haven’t been ice skating since you were in your early teens you will feel it in your hips and your bum the day after you do it “just for fun” at almost 40 years old! (London pop up winter ice rinks are listed here http://www.timeout.com/london/things-to-do/ice-skating-in-london there are LOADS) Other than skating think about winter sports you might want to try – skiing holiday anyone?  Snowboarding with those amazingly cool (hot) guys / instructors…..?

GET NEW TUNES  Update the playlist.  You’ve got the outfit, you’ve found the sport and you are on your way to your winter goals.  What else will help motivate? A new music playlist of course. As we head to Xmas everyone is bringing out new tunes aiming for the Christmas no1.  Granted, festive melodies may not scream run tracks, but I’m sure you can find some new stuff you love and sing along to on the early morning work outs.  If you don’t find something new, then look back to the summer(?) and the summer tracks from this years holiday perhaps?  Make yourself a new playlist with your summer faves and blast it on a cold winter morning as the sun comes up.  Yep – motivating for sure.

TAKE IT ONE DAY AT A TIME.  Basically (and I love this one) If you don’t feel great, and don’t feel like exercising one morning, then don’t.  Duvet days are fine – especially in the colder months.  Everyone has days when they just don’t want to – and you know what – if you don’t want to then don’t.  You are the one imposing your own goals, you are the one motivating, you are the one who decides.  It’s totally up to you if you exercise or not.  Don’t punish yourself if you don’t feel like it.  Just don’t do it and try again tomorrow…or the next day…or start again Monday…or do it on the weekend…whenever.  As long as you do it soon/again, its ok.

ADDITIONAL NO NONSENSE MOTIVATORS:

For me, as well as agreeing with all the above, I’d add the following:

My first tip to stay motivated is doing things as a GROUP – accountability, not letting others down, moral support etc – all fabulous motivating factors.  Also if you don’t fancy running or strenuous exercise, WALKING is a great starting point and walking with others as a group really builds confidence and community.  As a fully qualified walk leader, I lead group walks with Walking for Health/Ramblers/Macmillan - you can find details of the walks starting in January on our website here http://www.nitakothari.com/no-nonsense-nutrition-news/

REWARDS.  A lot of us are reward driven.  We like to think we aren’t, but we are.  And a high percent of rewards for humans (as for dogs!) are food based.  Of course we are talking about motivators for exercise here, so let’s not fall into the trap of “been to the gym, deserve a bacon sarnie” approach.  But after a run on a cold winters morning, look forward to the hot cup of coffee on your return, or the cup of tea / hot chocolate. 

Or perhaps (like me) you will be stupidly hungry on your return – well how about rewarding yourself with a hot steaming bowl of porridge?  Or totally un food related, a hot bath if you exercise in the evening, or a foot rub / massage from your other half to ease those tired aching hard worked muscles.

As well as looking at winter sports, how about CHANGING IT UP?  Hot yoga in the summer is even hotter and often not too enjoyable.  Hot yoga in the winter is warming and something to look forward to.  Swimming is great in the summer, but the heat of the pool I actually find enticing during the winter months too (just remember your hair dryer as there is nothing worse than the headache from cold wet hair after winter swims).  Outdoor swimming can also be amazingly invigorating during the winter months.  **PLEASE NOTE** I can seriously tell you open, outdoor swimming is for fully competent swimmers only.  You need to be a good, strong, capable swimmer but nothing will wake you up and invigorate you more before a long hard winters day, than an outdoor cold swim.  

Outdoor ponds/lidos in London that are open during the months can be found herehttp://www.timeout.com/london/things-to-do/lidos-and-outdoor-swimming-pools-in-london Or try www.wildswim.com for more outdoor swimming venues around the south east (or anywhere in the UK – just use your location on opening the site).  Or how about outdoor heated pools (In London I found this  http://www.better.org.uk/leisure/london-fields-lido)

Not appealing – then no worries, you can always EXERCISE INDOORS.  As well as cold in the winter, there is also wet weather.  For me that’s so much worse.  So sometimes, when you want to hibernate and just haven’t got the motivation to get dressed and outdoors, exercise inside.  You can hit the gym and run on the treadmill, use the cross trainer or bike too for some cardio activity, or build in some strength training.  If you can’t even get out the house – that’s ok.  There are a million fitness DVD’s (and there will be more in the new year) so grab one and get into the living room and work it!  If you’re even lazier than that – YouTube.  Find a fitness channel and whack it on in the bedroom, then just creep out of bed, stretch to warm up and work out right there!

Still staying indoors - there is always SEX! Yep, it’s a great workout and an undeniable calorie burner.  And you don’t have to leave the house or even your bed or come out from under the duvet if you don’t want to.  Just so long as you have a willing partner they get to exercise with you too!  Sharing is caring. You can even work out your calorie burn here http://www.sexcalculator.co.uk/

MAGICAL MORNINGS Think about outdoor exercise again – assuming you’ve made it out from under the duvet, it’s still dark and you head out.  The streets are really quiet, but it’s almost magical.  I love this time of day.  It’s not scary or intimidating darkness as late in the evening is, but early morning darkness is hopeful.  You start running under the cover of darkness and it feels good, like no one is watching and you have a certain sense of freedom.  Then the sun slowly rises around you and all of a sudden you are running on a bright, beautiful day. 

For me, watching the sun rise is the best motivator for early morning, outdoor exercise.  On the other hand, if you prefer to exercise later in the day, time it for the sunset if possible.  It can be just as beautiful and as the sun goes down the temperature drops and you heat up, so perfect climate conditions for outdoor exercise. Then of course you can head home for the hot dinner and hot choc and hot bath and massage!

Finally, I would say look forward to the spring months and the BIG REVEAL.  Working on yourself and your body over the winter months when your body is hidden under clothing layers, leads to the spring when you finally start peeling those layers off to show off your toned arms, legs, abs etc.  Don’t let them be covered and forgotten during the winter.  Work on your winter bod, to reveal a healthy summer body, without having to crash diet or overdo it, or do any of those stupid fad diets 2 weeks before your springtime holidays.  Preparation, goals and thinking long term – believe me there are no short cuts so all this works!

So good luck in staying motivated through the colder months, by exercising at home, indoors at the gym, taking up a new sport, embracing the winter sports, rewarding yourself with hot healthy treats, getting some new tunes and of course new clothes!  Enjoy nature during the winter months and take it one day at a time.  Seeing through the winter to your spring time goals is the best motivator.  Keep going, don’t hibernate and remember a duvet day once in a while is totally OK.

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**Please remember this is advice ONLY (as is all other information contained in this blog, the website and social media related to it) None of the info or advice is intended to override any recommendation from your GP or health professional**