• Create short-term goals , forming habits : Building upon shortterm goals is how you ’ ll create habits and life-long changes . Start with one goal at-a-time . For instance , your goal may be to drink more water , to make your journal entry , or to go for a 10-minute walk . Once you complete one goal and make it a habit , add another and repeat the process … this is how you will see big changes . And remember , it may take time but this method will set you up for long-term success .
“ It does not matter how slow you go , as long as you do not stop .” — Confucius
• Set realistic and clear goals : Be realistic with your goals ! Often , New Year ’ s resolutions are filled will vague goals and they ’ re not well thought out . Spend some time reflecting on your goals moving forward into the new year .
• Plan : Write down your daily and weekly plans . Most of us are immersed in the hustle and bustle of our daily lives and often we neglect ourselves . We skip workouts till they no longer exist , stop for fast food … the list goes on . So write down your goals . Keep your goals in the forefront . Remember , you are important !
• Walking meditation : Getting outside and going for a walk is a wonderful way to clear your mind . Walking meditation is where you get in tune with your body , your step , your breath … As you step feel your foot meet the terrain , feel your lungs fill with fresh air as you take deep breaths , feel every aspect of your body as you move throughout your walk and your mind should be filled with nothing but clarity of only that moment — clear mind , quiet mind .
• Abdominal breathing : Abdominal breathing is an important exercise to incorporate into our daily routine . Abdominal breathing is part
YOUR HEALTH
of meditation and is instrumental in helping us find our calm , our zen . Typically our breaths can be shallow but when we fully engage our stomach , abdominal muscles , and expand our diaphragm we are practicing abdominal , deep breathing .
• Morning routine : Creating a healthy routine each morning will provide structure and will help set the tone for each day . Setting a healthy routine will help you avoid feeling rushed , thereby helping you avoid anxiety . An example of a healthy morning routine may be to start off by performing some stretches before getting out of bed and providing yourself with some quiet time , reflecting on your plan for the day .
• Five-minute pause : Take a five-minute pause each day to quiet your mind , maybe you ’ ll have to take multiple pauses depending on your day . We often get wrapped into the chaos of our daily lives so take some time to yourself each day .
• Unplug : Take time out of your day to unplug ! Think about how much time you spend on your phone . How much time you spend playing games or scrolling through social media platforms . We literally have our phones at our fingertips , they ’ re convenient and instantly gratifying . Yes , our phones are a great source of entertainment but how much time is wasted ?
• Sleep : Sleep is one of the most important things you can do in order for you to meet your health and fitness goals . Lack of sleep can cause low energy levels , irritability , overeating , and other poor food choices . Evidence also shows that the lack of sleep creates high levels of a stress hormone called , cortisol which is associated with belly fat . The average person needs approximately seven to eight hours of sleep but remember , we are all different so listen to your bodies .
• Melessa Harmon is a certified personal trainer and group exercise instructor . You may contact her at melessa . harmon @ gmail . com