It’s the End of January, How Are You Doing?
We have made it to the end of January! Whether this month feels like it has lasted a lifetime or you are still in shock that February starts on…Sunday, we have reached a point where we can reflect. This month we have focused on setting and meeting goals, whatever that means to you. So have you done it?
If you just felt a little bit of defensiveness kick on, you’re not alone. January is kind of a sucky month to start new goals. It’s cold, dark and snowy. It’s hard to motivate yourself to want to make changes when our environment doesn’t make it very inviting. On top of that, you are getting hit from every angle with new action items, other people’s opinions or progress and the reality of life after the holiday season.
In past blogs, I have discussed many ways that we can start to shift and reframe the narrative around goal setting. Especially during times of high pressure to “be perfect” like the start of a new year, it’s important to remember that progress takes time, and unfortunately, you have to sustain changes for a while before seeing a difference.
Luckily for us, February 1st is a Sunday. While it seems insignificant, we can use that first as a month as a way to set us up for success, even if January has been lackluster. Here are my best tips and tricks to get you excited for the new month, and put passion behind your goals again.
Tip #1: Meal Plan + Prep
One of my biggest tools for success is over preparing so that I don’t fall short during the week. We all know the feeling of coming home from work, opening up the fridge and looking at all the well-intentioned ingredients that will never get used. Instead, we hit a drive-through, open up DoorDash or have a bowl of popcorn because it’s easy. We need to make healthy, nutrient-dense foods just as easy, so that we are more likely to pick them.
Everyone approaches meal prepping differently. Personally, I don’t love eating the same dinner for five days in a row. Instead, I batch my proteins, vegetables and carbs so that I can mix and match based on how I feel that day. I will cook chicken, turkey and beef ahead of time, roast my vegetables and cook potatoes so that I can easily make different meals. Having a variety of sauces on hand can also help you switch up flavor profiles without compromising on your macros.
I love the concept of grocery shopping on the perimeter and planning your meals ahead of time. If you think about the middle isles of the grocery store, they are often filled with over-processed foods that don’t help us reach our goals. The perimeter tends to be fruit and vegetables, meat and dairy products. With proper planning, you can enter the grocery store and navigate without getting lost or distracted by “convenience” items.
Tip #2: Don’t Keep It In the House
I’m going to hold your hand when I say this, but you are more likely to overeat and consume foods that don’t align with your goals when they are readily available. Buying items for your kids or other family members puts you in a position to consume these foods as well. If you don’t have that worry, there’s even less reason to buy it in the first place, because you know you are the only person who will eat it.
Whether it’s salty or sweet snacks, there is generally an alternative to these items. I understand wanting to have something sweet, but making those items the 20% of your life really helps you enjoy them rather than just making them routine. There are recipes online to help guide these choices and encourage good swaps. You won’t feel like you are depriving yourself if it is simply not an option to have in the first place.
Tip #3: Make Eating Enjoyable
People have a misconception that dieting has to be bland, boring and gross. While it does have to be consistent, spices exist for a reason! Seasoning your food goes a long way in making healthy items taste great and fulfilling. Even the method of cooking, whether it’s cast iron, air fried or in the crockpot can keep you on track with your goals, but produce the same texture or taste as your favorite foods.
I’ll admit that I’m bad about this, but sitting down and just simply eating helps your brain register what is happening. Limiting screens and distractions helps you stay present in your meal, letting your body feel its natural cues. It makes mealtime less of a chore, rather something that you can look forward to and truly enjoy.
Tip #4: Plan + Schedule Your Workouts
Okay, now that we have gotten through the food tips, we can turn our attention to the other portion, exercise. Regardless of what you choose to do for exercise, planning ahead is the best way to help you stay on-track with your routine. If you do group fitness, this is easy. Book your workouts while you are waiting for your meal prep to be done. That way, you are already scheduled, and nobody wants to incur a late drop fee, so you will have a physical place that you need to be at a certain time.
Even if you don’t do group fitness, putting your workouts and planning them in your calendar can hold you accountable. Remember, over planning is key. If you go to a gym, put the exercises you want to do in your schedule. If you use videos online, put the link in your calendar so it’s easy to navigate to when you need it. There is no excuse when you make your life so simple that all you have to do is click a button.
Tip #5: Prioritize Movement Over Perfection
One trap I see a lot of people fall into is wanting all of their workouts to feel, be or look a certain way. Unfortunately, that is not the reality of most of our situations. There will be days or seasons of your life where it feels all consuming, and you truly feel as though you don’t have the time. But, this is where you have to get creative with movement.
Walking during meetings, taking a break for lunch outside or doing a quick 30 minute workout may be all that you have time for, but this is where consistency comes in. In order to reach our goals, we have to be consistent over anything. Two weeks of perfection cannot outweigh two months of consistency. The person who is consistent, even if it means just walking on the treadmill for 15 minutes will see far greater results than the person who burns themselves out trying to do too much at once.
There will be days that you don’t feel like doing it, but that doesn’t mean you have to give up. Even physical tasks around the house like cleaning can be enough to get blood flowing, a few extra steps in and lighten the mental load.
Tip #6: Live 80/20
Goals, goals, goals. Blah. Life is way more fun than our goals, and is meant to be lived. Sounds bad considering this entire post has been about helping you get there, but there is so much more to life than the number on the scale, the way that you look or how productive you are. It is great to want to push yourself to become a better version of you, but that has to come with some fun.
If you truly live 80/20, that means that most of the time you are doing exactly what you need to be, and the rest of the time you are making intentional choices to fill your cup. Most of the time you are choosing foods that are supporting your goal, but other times you are grabbing dinner and drinks with friends, celebrating a big accomplishment or making a meal that is nostalgic. Most of the time you are consistent with your workouts, but sometimes you are travelling, sitting with loved ones or simply just…taking a break. The 20% should feel intentional and guilt free. Knowing why you are making that choice is what really makes it feel worth it.
Six simple tips and easy ways to stay on track with your goals. This Sunday, if you need a reset for February to get started or get back on track, I suggest trying at least one of the tips above. And the best part? You can stack all of these together so you only have to spend two hours at the beginning of the week to save you headaches during the week. Small changes over time lead to success, and I know that you can get there.
Alex