Setting Sustainable Health Goals
It's the new year so everyone is buzzing about resolutions. But if, on January 1st, you decide to guzzle a gallon of water, master perfect blood sugar balance, hit the gym four times a week, and commit to daily walks – all at once – you're setting yourself up for burnout by January 5th.
Sustainability is key, and overwhelming yourself with drastic changes isn't the path to lasting success. So today we're going to talk about how to set attainable, sustainable health goals AND how to actually achieve those goals so you can find the path to your healthiest self!
What does your healthiest self look like?
Getting clear on your healthiest self is a biggie when it comes to nailing down some realistic health goals.
Picture this: you wake up in the morning, no snooze button abuse, just feeling totally pumped for the day ahead.
That mental snapshot? That's the groundwork for your health goals right there.
Think about the habits that come with a top-notch, healthy lifestyle. See yourself rocking regular workouts, chowing down on good-for-you meals, and effortlessly staying hydrated. Imagine cooking up tasty, nutritious dishes—kind of like your own personal chef, but it’s, you know, you.
Or maybe your goal is weight loss. Envision yourself at whatever weight has you feeling awesome and keeping your energy levels up. No crazy ups and downs, just a steady, healthy weight that suits you.
Here's the deal: be super specific. Instead of vaguely wanting more energy or a healthy weight, spell out what that looks like for you. What does waking up early really mean? How alert are you throughout the day? How much stamina do you have for activities?
This vivid mental picture isn't just for daydreaming—it's the roadmap for setting goals that actually make sense for you. No generic health wishes here—these are personalized, specific goals that match up with the vision you have of your healthiest self. Let that vision guide your goals.
The journey to your healthiest self involves not just envisioning the endpoint, but thoroughly mapping out the route.
The key here is specificity—go beyond the generic and dive deep into the intricacies of your well-being. Dissect the habits of your healthiest self. Whether it's regular walks, preparing nutritious meals, or being metabolically flexible, outline the daily practices that embody your healthiest version. This step is crucial for understanding the actions that contribute to your overall well-being.
It's not just about the occasional walk; it's about turning it into a non-negotiable part of your routine. It’s envisioning a reality where cooking isn't a chore; it's a joyful expression of self-care, creating meals that nourish your body and soul. So, grab that mental notepad, and let's outline these habits. Maybe it's a morning stretch routine that kickstarts your day or a moment of mindfulness before bedtime. Pay attention to the seemingly small yet impactful habits, like staying hydrated throughout the day or having a go-to healthy snack within arm's reach.
These habits aren't random acts of healthiness; they're the daily rituals that form the bedrock of your well-being. Whether it's starting the day with a nutrient-packed smoothie, squeezing in a quick workout, or ensuring a restful night's sleep, each habit contributes to the bigger picture. By documenting these habits, you're not just dreaming of your healthiest self; you're crafting a roadmap to make that vision a tangible reality, day in and day out. It's time to bring those habits to life and turn your health goals into a consistent, fulfilling lifestyle!
With your healthiest self and new habits in mind, translate these into tangible goals.
If, for instance, your healthiest self effortlessly maintains a healthy weight, your goal might be losing a specific number of inches or gaining a specific number of inches. Or maybe your goal is to be stronger. How many pounds do you want to be able to lift and in what way? Or maybe you want to be able to keep up with your energetic kids. What does that look like? Running a mile in a certain number of minutes? Or being able to play a sport without getting winded? What is something specific that you can measure to help you see and understand your progress? The key is to make your objectives measurable, whether it's weight loss, increased energy, or improved metabolic health.
Now, let's talk sustainability—because let's face it, Rome wasn't built in a day, and neither is your healthiest self.
The secret? Break down that big, audacious goal of yours into bite-sized, achievable chunks. If, for instance, the big goal is putting on or losing a certain number of inches, break that down into a manageable monthly measurement. How many inches can you add or lose, safely and reasonably, in a month?
It's specific, it's doable, and it's a whole lot less daunting than staring at the prospect of a major overhaul. This approach is your golden ticket to preventing that feeling of being buried alive by your goals. Instead, it's about setting achievable milestones that not only keep you on track but also celebrate those wins along the way.
Our lifestyle, our daily choices are what got us to where we are now. So our lifestyle, our daily choices are going to be what gets us to where we want to be in the future.
If you want to be able to lift ten more pounds by the end of the month, what are you going to have to do today and tomorrow to achieve that? What does the actual day to day look like for your healthiest self? The things you need to do to achieve your goals are things you need to integrate into your everyday life. They can’t be done every once in a while, consistency is key so getting a good idea of what that looks like is super important to achieving your goals.
And of course, embrace your natural cycle.
You've got to be in sync with the natural ebbs and flows, recognizing that motivation and energy levels are not constant. It's like having your own internal weather system, and just as the moon has its phases, so does your cycle.
During the follicular phase, you might feel a burst of energy and motivation, ready to take on the world. This is your green light for more intense workouts or tackling ambitious health goals. As you move into the ovulatory phase, that energy continues, making it an ideal time for activities that require focus and precision.
Now, here comes the luteal phase – the premenstrual territory. Energy might dip a bit, and mood swings could make an appearance. It's not the time to set unrealistic expectations. Instead, opt for gentler exercises, maybe some yoga or light walks. Adjusting your nutrition to support your body during this phase can also make a significant difference.
Finally, the menstrual phase, a time for rest and recovery. It's like your body's way of saying, "Hey, let's take it easy for a bit." Listen to it. Embrace self-care, maybe some meditation or gentle stretching.
Understanding this cycle isn't just about adapting your activities; it's about showing yourself some compassion. It's okay if your energy levels aren't at their peak every day. By aligning your health goals with the natural rhythm of your menstrual cycle, you're not just working with your body; you're celebrating and honoring it. It's a journey of synchronization, and as you ride the waves of your cycle, you're not just navigating; you're thriving in harmony with yourself.
Rather than attempting a complete overhaul from day one, think of your goals in phases.
Start by mastering one habit before moving on to the next. If you’re looking at weight management or energy levels, this could mean you start by prioritizing blood sugar balance, gradually increasing water intake, or incorporating daily movement. But pick one, and wait until you feel like it’s effortless before adding on the next thing.
Think of it like this: imagine you're building a house. You wouldn't try to put up all the walls, install the plumbing, and set up the furniture in a single day, right? Instead, you'd tackle one thing at a time, making sure each part is solid before moving on.
And make sure to celebrate each mastered habit as a win, reinforcing your commitment. These celebrations aren't just for show; they're reminders of your progress! These celebrations help you teach yourself that you’re capable of doing it and that you can trust yourself to stick to your own commitments.
Additional Resources:
Free Painless Period Prep Guide
Download the FREE guide to learn more about balancing your hormones so that you can finally experience pain-free periods!
You May Also Like…
The recommendations presented in this blog are not a substitute for medical advice from a qualified doctor. Before making any changes to your diet and lifestyle, please consult with your health care provider.
Some of these links contain affiliate links.