Saturday, December 31, 2011
Paruls Wellness Coaching
It’s that time of the year again when I and many others like me make resolutions to exercise regularly, eat well, give up bad habits and do what it takes to get the look we want. But as soon as the ball drops and the party ends most of us fail to keep our promises to ourselves. Will this year be any different or as usual we will fail our own resolutions? Well, with these simple and practical tips I am sure we can stop the cycle of resolving to make changes and then not following through.
Be realistic
The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to never eat your favorite food again could be a bad choice. Strive for a goal that is attainable, such as avoiding the food more often than you do now. Don’t set your expectations too high or you are setting yourself up for failure.
Patience and Persistence will Payoff
The most common reason plans fail is impatience. As the old saying goes, 'patience is a virtue,' and these time-honored words ring true when dealing with lifestyle changes. In today’s fast-paced, high tech world people want results immediately. Start low & slow! Don’t rush into things. Let your body adjust to your new program and you are less likely to experience an injury Slowly getting into exercise regime allows muscles, tendon, ligaments and joints to start moving and stretching with a much lower risk of injury. If you jump into exercise too quickly, you can very easily strain a muscle, tendon or overstretch a ligament. Be patient! Results take place after months of dedication and discipline.
Talk about it
Don't keep your resolution a secret. Tell friends and family members who will support your resolve to change yourself for the better or improve your health. Exercise with a friend when possible as you are more likely to do things when someone else is depending on you.
Stick to it
Experts say it takes about 21 days for a new activity to become a habit and 6 months for it to become part of your personality. Do exercise at a consistent time; when you are not as likely to have scheduling conflicts; early in the morning may be better than late at night when you are tired. Do exercise that you like - if swimming is not your thing, you are unlikely to continue: find exercises or stretches that you are willing to keep up. Your new healthful habits will become second-nature in no time.
Track your progress
Keep track of each small success you make towards reaching your larger goal. Short-term goals are easier to keep, and small accomplishments will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing that first 5. Keeping a food diary or a symptom journal may help you stay on track. Many people resist that extra food because they didn’t want to write it down. Also, a journal is a record to look back at and reflect on your true eating habits.
Wellness is a way of life
Wellness is a way of thinking. Creating a life of mental, physical, emotional, and spiritual wellbeing requires a clear vision, a well-grooved belief system that supports that vision, and a day-to-day discipline to adjust to the many distractions in today’s world. Start the day with a focused task. Those who practice a little mindfulness in the morning have a better ability to stay focused throughout the day. A moment of deep breathing and quiet meditation can instill a sense of balance during the hectic day. Those who practice regular meditation can stop their minds from wandering much faster than those who don't. Spending time relaxing on your back, connecting to your breath, is a great way to escape and relieve stress.
Don't beat yourself up
Obsessing over the occasional slip won't help you achieve your goal. Do the best you can each day, and take each day one at a time. Many believe if they can’t exercise 4-5 days a week, 2 days a week isn’t enough to benefit. But, twice a week is 100 workouts a year. The mistakes most people make with exercise resolution’s for the New Year is basic — too much, too fast, too soon. They make a resolution that takes too much time, expect results too fast, and increase their workload too soon. This results in missed workouts, frustration and injury. According to the D.I.S.C Sports and Spine Center five tips to make a resolution become a habit are as follows:
1.Every step counts and every bite counts. More steps + fewer bites = less weight.
2.One ounce a day is 23 pounds a year. Anybody can lose one ounce a day.
3.The scale is your friend and should be used daily. It reminds you about your mission, rewards your successes & minimizes your failures (weighing daily prevents big surprise's that derail resolutions).
4.There are 21 meals a week. Make 18 of them healthy.
5.Pay attention, especially at restaurants or social gatherings where large amounts of high calorie foods are abundant.
Keep trying
Don’t lose hope if your resolution has totally run out of steam by mid-February. Start over again! There's no reason you can't make a "New Year's resolution" any time of year.
Exercise more, eat healthy, smile more, laugh more, find moments of silence and have a Happy, Healthy and Peaceful 2012.
Originally Published in Valley India Times, January 2011
Sources:
1.Tresca A, “10 Tips for Keeping New Year's Resolutions”, February, 2010
2.D.I.S.C Sports and Spine Center, “Health Tips for the New Year; Patience and Persistence will Payoff”, December, 2010
Be realistic
The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to never eat your favorite food again could be a bad choice. Strive for a goal that is attainable, such as avoiding the food more often than you do now. Don’t set your expectations too high or you are setting yourself up for failure.
Patience and Persistence will Payoff
The most common reason plans fail is impatience. As the old saying goes, 'patience is a virtue,' and these time-honored words ring true when dealing with lifestyle changes. In today’s fast-paced, high tech world people want results immediately. Start low & slow! Don’t rush into things. Let your body adjust to your new program and you are less likely to experience an injury Slowly getting into exercise regime allows muscles, tendon, ligaments and joints to start moving and stretching with a much lower risk of injury. If you jump into exercise too quickly, you can very easily strain a muscle, tendon or overstretch a ligament. Be patient! Results take place after months of dedication and discipline.
Talk about it
Don't keep your resolution a secret. Tell friends and family members who will support your resolve to change yourself for the better or improve your health. Exercise with a friend when possible as you are more likely to do things when someone else is depending on you.
Stick to it
Experts say it takes about 21 days for a new activity to become a habit and 6 months for it to become part of your personality. Do exercise at a consistent time; when you are not as likely to have scheduling conflicts; early in the morning may be better than late at night when you are tired. Do exercise that you like - if swimming is not your thing, you are unlikely to continue: find exercises or stretches that you are willing to keep up. Your new healthful habits will become second-nature in no time.
Track your progress
Keep track of each small success you make towards reaching your larger goal. Short-term goals are easier to keep, and small accomplishments will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing that first 5. Keeping a food diary or a symptom journal may help you stay on track. Many people resist that extra food because they didn’t want to write it down. Also, a journal is a record to look back at and reflect on your true eating habits.
Wellness is a way of life
Wellness is a way of thinking. Creating a life of mental, physical, emotional, and spiritual wellbeing requires a clear vision, a well-grooved belief system that supports that vision, and a day-to-day discipline to adjust to the many distractions in today’s world. Start the day with a focused task. Those who practice a little mindfulness in the morning have a better ability to stay focused throughout the day. A moment of deep breathing and quiet meditation can instill a sense of balance during the hectic day. Those who practice regular meditation can stop their minds from wandering much faster than those who don't. Spending time relaxing on your back, connecting to your breath, is a great way to escape and relieve stress.
Don't beat yourself up
Obsessing over the occasional slip won't help you achieve your goal. Do the best you can each day, and take each day one at a time. Many believe if they can’t exercise 4-5 days a week, 2 days a week isn’t enough to benefit. But, twice a week is 100 workouts a year. The mistakes most people make with exercise resolution’s for the New Year is basic — too much, too fast, too soon. They make a resolution that takes too much time, expect results too fast, and increase their workload too soon. This results in missed workouts, frustration and injury. According to the D.I.S.C Sports and Spine Center five tips to make a resolution become a habit are as follows:
1.Every step counts and every bite counts. More steps + fewer bites = less weight.
2.One ounce a day is 23 pounds a year. Anybody can lose one ounce a day.
3.The scale is your friend and should be used daily. It reminds you about your mission, rewards your successes & minimizes your failures (weighing daily prevents big surprise's that derail resolutions).
4.There are 21 meals a week. Make 18 of them healthy.
5.Pay attention, especially at restaurants or social gatherings where large amounts of high calorie foods are abundant.
Keep trying
Don’t lose hope if your resolution has totally run out of steam by mid-February. Start over again! There's no reason you can't make a "New Year's resolution" any time of year.
Exercise more, eat healthy, smile more, laugh more, find moments of silence and have a Happy, Healthy and Peaceful 2012.
Originally Published in Valley India Times, January 2011
Sources:
1.Tresca A, “10 Tips for Keeping New Year's Resolutions”, February, 2010
2.D.I.S.C Sports and Spine Center, “Health Tips for the New Year; Patience and Persistence will Payoff”, December, 2010
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