10 Health And Fitness New Year Resolutions - and how to keep them!

Fed up of breaking your new year resolutions year after year? Need inspo for health and fitness goals that you can actually stick to this year? I've got you covered.

The start of the new year is a time when many people in the UK pledge to overhaul less desirable elements of their lifestyles, as a means of bettering themselves, or improving their personal or professional circumstances.

Unsurprisingly, diet and fitness goals are often among the most common new year resolutions in the UK - but studies suggest that around a third of people break their resolutions before the end of January.

So, where do we go wrong?

A big cause of failed new year resolutions is setting unrealistic goals. Think; setting yourself the goal of running a marathon before the end of the year when you're brand new to running; pledging to only ever eat salads; committing yourself to training in the gym every single day of the week without fail.

Are these resolutions impossible? No. Are they realistic? For the average person, no.

Life has a tendency to disrupt seemingly well-made plans. Perhaps it's late nights in the office keeping you from your scheduled gym sessions, a nasty head cold putting you off your morning yoga, or even the smell of a freshly baked pizza at a friend's birthday party that's just too tempting to be ignored. Things will get in the way of your good intentions. It's one of life's truths.

Okay, so what's the secret to keeping new year resolutions?

The trick to setting good, achievable health and fitness new year resolutions is to keep it simple and start small...

Don't attempt too much at once. Set yourself one or two resolutions that you know you can stick to if you apply yourself and commit to seeing them through. It can be tempting to try and overhaul every element of your health and fitness all at once, but the amygdala in the human brain is hardwired to reject change (even positive change) interpreting it as a threat and triggering the fight or flight response - in other words: stress - so go easy on yourself and don't take on too much at once.

Make sure your goals are realistic. Start small and build up to a bigger target. If a resolution is too hard or the goal post feels a million miles away, one 'off day' can throw you off the wagon all together. Use a scale from 1-10 to set your goals, where 1 is an easy goal you could start today and stick to without much effort at all and 10 is a really big challenge that you'd have to commit a lot of effort and time to. When setting your resolutions, aim for something that feels like a 3 or a 4. Remember, there's no reason why you can't upgrade your resolution as you make progress so aim small and build up. Your goal could be to complete a continuous 5K run, then if you've smashed your goal by March, set yourself a new challenge and go for the 10K or work on improving your time.

Write out your resolutions and plan them into your schedule. A study by renowned psychology professor Dr Gail Matthews found that we are 42% more likely to achieve our goals when they are written down. Get your resolutions on paper, display them somewhere you will be reminded of them every day (fridge, mirror, door) and then diarise them. If your goal is to hit the gym twice a week before work - block it out in your diary and treat it as though it were a meeting that you can't postpone. If your goal is to drink more water, set reminders on your phone.

Tell your friends and family. Informing your nearest and dearest of your resolutions is an excellent way to keep yourself accountable, because they'll be checking in to see how you're getting on. If they know your intentions, they will also be understanding when you tell them you can't stay out late because you need to be up early for the gym, or that you'd rather skip the takeaway and enjoy a home-cooked meal instead.

Now you've got the inside scoop on how to set realistic goals and stick to them, the next step is to choose your new year resolutions.

If you know you want to get healthier in the new year but are a little stuck for inspo then this is the section for you. Below are my top 10 ideas for simple health and fitness new year resolutions that with a little determination and commitment can yield big results.

10 Ideas for Health and Fitness New Year Resolutions

1. Drink more water

Not only is water essential for burning fat and building muscle, it's needed for every single chemical reaction that takes place in our bodies - so you could say it's pretty important to keep hydrated. When we're dehydrated our bodies take protective measures and send water to the most important organs first, but other bodily functions are compromised which can result in headaches, fatigue, poor digestion, lack of concentration... the list goes on. Aim for 6-8 glasses of water each day (250ml per glass) and learn to recognise the signs of dehydration:

2. Commit to 2 exercise sessions per week

If you're completely new to exercise and worry that you'll struggle to commit to a workout regime, I recommend setting yourself a target of attending just two sessions per week. The average person is awake for 112 hours per week, so committing just two of those to some form of movement, be that weight lifting, attending a dance class, or going for a swim, is in principle very achievable. It will do your body a world of good, not to mention your mental health too! Hiring a personal training can be a great way to keep yourself accountable and commit to showing up to your sessions. If an hour is too daunting, start small and build up to it.

3. Eat 5 fruit and vegetables a day

Fruit and veg are an important source of vitamins and minerals, essential for optimum health. Getting plenty of colourful fruit and veg into your diet has been proven to help protect against the nastiest illnesses and diseases, including cancers, heart diseases, diabetes, infections and even dementia, whilst also helping your body to function as it should. They play a huge role in maintaining a healthy gut biome which in turn regulates other bodily functions ranging from weight loss and digestion, to hormones and blood sugar. Non-starchy vegetables are typically very low calorie, so if weight loss is your aim then be sure to fill up on veggies! Aim for a minimum of 5 pieces of fruit and veg a day - try blending up a smoothie in the morning if you think you'll struggle - and check out my Instagram Page for tasty recipe ideas full of healthy veg!

4. Set bed time and wake times

Sleep is one of the most commonly neglected components of a healthy lifestyle. Our body does most of its repair work on a cellular level while we sleep (very important after a workout!) and a good night's kip is key to not only feeling refreshed and energised in the mornings, but also improving mood and concentration, as well as reducing hunger cravings throughout the day. Sufficient sleep is also linked to a reduced risk of chronic disease. Regulating sleep with set bed times and resolving to wake at the same time each day is one of the best ways to improve the quality of your sleep and reduce the time it takes to fall asleep in the first place. Most people need between 7-9 hours sleep each night to feel at their best.

5. Stretch for 10-mins twice a week

Stretching is another commonly neglected part of a fitness regime but the benefits aren't just for those who undertake strenuous exercise. If we fail to stretch, our muscles shorten and become tight, which can cause mobility issues day to day. Hamstrings in particular (the muscles on the back of the top of the leg) are renowned for becoming tight in office workers and those who spend a lot of time sitting down. Stretching twice a week should help to keep you limber and supple. Hold each stretch for a minimum of 15-seconds and take a moment to breathe deeply as you do so. If you need stretch ideas, there are hoards of great follow along videos on YouTube.

6. Cut back on sugary or processed foods

It's an obvious one for some, a difficult one for a many, and possibly the one that could have the greatest impact on overall health. Refined sugar (the white stuff) and processed foods (crisps, cakes, fast foods, etc) are often labelled 'empty calories' as they provide little to no nutritional value. Their sole purpose is to be tasty and addictive but they come with a slew of negative side effects that are not only limited to fat gain. Overconsumption of these foods increases the risk of heart disease, diabetes, cancers, high blood pressure, high cholesterol and other nasties, so cutting back could be the most beneficial new year resolution you ever make. Again, I remind you to start small. For some, this could be saving your desserts for the weekends, whilst for others it could be to cut down your takeaways to one a week, and if you're serious about cutting back on your "naughty" snacks, then my top tip is to simply not keep them in the house.

7. Walk 30-mins 3 times per week

Walking is massively underrated. Just 30-minutes of walking each day can hugely improve cardio fitness, burn body fat, increase muscular endurance and significantly reduce your risk of diseases including heart disease, diabetes and osteoporosis. It may not be possible to steal 30-minutes for a walk every day of the week (especially if you're living in the UK and under constant threat of rain!) but 3 days a week should be manageable for most people. I advise my PT clients to try and get out for walks on the days they're not training for an added health boost. Why not buddy up and commit to meeting a friend to make your walks a social occasion?

8. Cycle to work (or park further away)

Cycling is a great activity for improving cardio, building muscular endurance and toning the lower body. Kickstarting your day with a cycle to work means you're getting your exercise in early, so your evenings can be free for relaxing. Studies have also shown that those who cycle to work have better focus and concentration during the day and generally perform better than their sedentary peers - hello promotion! If the bike isn't a viable option for you, an alternative is to park your car further away. Instead of parking right outside your office, park up a 10-minute walk from your building and get your steps in to give your body a cheeky boost before you start your working day.

9. Increase your protein intake

Having a high protein diet can be hugely beneficial - and not just for weight lifters looking to gain muscle. Protein is much more satiating than carbohydrates, so if weight loss is your goal then a high protein diet will help you feel full for longer between meals and reduce your snacking urges. Our bodies also use more energy to digest protein - 20-35% of the calories consumed - compared to carbs and fats which burn just 5-15% of the calories in digestion, meaning you'll store less energy as fat. Great sources of protein include eggs, lamb, nuts, greek yoghurt, chicken, beans, pulses, and even vegetables such as broccoli.

10. Take the stairs

One very easy, very simple way to improve your fitness, without really trying, is to take the stairs whenever the opportunity presents itself. Climbing a flight of stairs each day has been shown to contribute to weight loss and it will not only improve cardio fitness but also help to strengthen joints and tone and sculpt the muscles in lower body. For an extra cardio boost, why not take the stairs at a jog? My article, How To Lose Weight Without Trying is a must-read for anyone in need of more easy ways to lose weight without a gym membership.

If you would like extra support with your health and fitness resolutions this year I would love to help you see them through. My face-to-face and online personal training services cover all of the above and more. Use the button below to drop me a message and let's chat!

Wishing you health, happiness and success in the new year.

Stay happy, stay healthy,

Jay x