It’s a NEW YEAR! A time for fresh beginnings. A time to take inventory of all the things we want to change about our lives (really, ourselves) and resolve to finally change them. New Year, New Me. Woot woot!
Now is the time to set BIG, insurmountable goals for ourselves that we will undoubtedly fail to achieve, leading to a downward spiral of soul-crushing shame and disappointment, and the only thing that will save us from plummeting into a pit of self-loathing despair is the promise of another new year and new opportunity to FINALLY triumph over procrastination, conquer our fears, and accomplish these goals once and for all! *sigh*
As you might have guessed, most New Year’s resolutions are health-oriented. We want to feel better, both physically and mentally, so we vow to eat healthier and exercise more. Simple enough, yes? YES! Yet we make it difficult by attempting drastic, sweeping changes to our routines to which we’ve grown accustomed, when we should be starting small and introducing gradual change.
Giving up your nightly glass of cabernet to observe Dry January? Sure, we’ll see how that goes. Abruptly switching to a plant-based diet when you regularly consume so much red meat that a steady flow of au jus is currently coursing through your veins? Best of luck to you.
No way is this going to work.
The solution is: baby steps. We can all learn something from those toddling tots! Imagine that your one-year-old suddenly decides Now Is The Time! to make the leap from crawling to walking. But instead of starting out by taking small baby steps, gradually getting a feel for the terrain — BOOM! He takes off at a full sprint.
What follows is a stumble, face plant (possibly a bloody nose and/or missing teeth, but let’s not visualize all of those potential horrors), a moment of silent apprehension before the outburst of blood-curdling screams, tears (lots of tears), and finally your baby’s rigid unwillingness to ever walk again. Crawling has suited him just fine until now, thank you very much, and if he wants to move faster, you’ll carry him. You may want to invest in a good back brace — you’ll be needing the lumbar support.
Start small. That is the key to making lasting progress.
Also, progress in small increments is still progress and should be appreciated, even if it falls short of the mark. Don’t let setbacks completely derail you from achieving your goals. This is when your stubbornness comes in handy. It’s that dogged determination that will get you to the finish line. PERSIST.
Take my 2022 resolution for example. I used to be an avid reader but found myself never having the time (correction: never making the time), and I missed my old hobby. So I set a lofty goal for the year of reading 50 books…
I read 28.
Now, some may see that as a failure since I technically “failed” to hit my mark, but their focus is misplaced. Instead of concentrating on my 22-book deficit, I choose to reflect on the 28 that I did manage to read, which is probably about 20 more than the previous year. Along the way, I met captivating characters and visited exotic places. I explored Nazi Germany alongside Leisel in Markus Zusak’s The Book Thief. I carefully surveyed and scrutinized each suspect among Fredrik Backman’s Anxious People. I traveled through time and back again, more times than I can recount, in the wildest “Groundhog Day” sort of murder mystery imaginable, courtesy of Stuart Turton’s The 7 1/2 Deaths of Evelyn Hardcastle.
By my measure, 2022 was a success. I made time for my hobby and enjoyed some remarkable stories. And that was the real goal.
On to 2023!
This year, I’m joining the majority of New Year’s “resolutioners” in making improved health and wellness a priority.
Rule number one: Drink more water.
That one is easy. Before you head out the door in the morning (or to your in-home remote workspace), fill a reusable bottle (YETI, Hydro Flask, LARQ — your options are endless) with ice water, add a lemon wedge or maybe cucumber slices if you want to feel fancy, sip from your vessel of choice throughout the day, and refill when empty. There you have it, my complete guide to self-hydration.
Also, if you’re trying to cut out soft drinks but crave that little tickle to your nose that only carbonation can provide, treat yourself to Waterloo. The flavors are authentic, subtly sweet and delicious, without any added sugar, sweeteners, or artificial ingredients. It is the only flavored sparkling water that I buy, and I enjoy one every single evening. (Dear Makers of Waterloo, if you’re reading this and want to thank me for this rave review and free advertisement, I would graciously accept a year’s supply of Waterloo as a showing of your gratitude. Strawberry is my favorite.)
Rule number two: Get moving.
When it comes to exercise (groan), any workout guru will tell you that establishing a routine is paramount to your success. One of the most common excuses given for not exercising is that we simply don’t have the time. Uh-uh-uh. Correction: We don’t make the time. So why not start out with small time commitments that are easy to keep? Remember, baby steps.
Personally, I think it gets easier and easier to procrastinate as the day goes on, in which case, for me, the best time of day to exercise is first thing in the morning. However, I also like to remain in bed for as long as possible, so it takes a special kind of magic to coax me out of my cozy cocoon. That magical force is the under-the-covers full body stretch.
I’m talking one of those BIG, back-arching, head-to-toe stretches — the kind your dog does that makes you immediately comment, “Oooh, biiiiig stretch!”
A quick tutorial: First, point your toes and flex your ankles, feeling the stretch in your calves. Next, make circular motions with your feet, alleviating that early morning stiffness. Now extend your arms over your head (while remaining comfortably supine), then arch your back slightly, and feel the gentle pull through your shoulders and rib cage. Notice the tingling sensation spreading throughout your body, and use that magical wake-up energy to propel yourself out of bed.
Rise and shine! Congratulations; you are now ready to exercise. But remember our little tumbling toddler, and don’t overdo it. Take baby steps.
Depending on your long term goals or the intensity you prefer, devote just 10 minutes (that’s it!) before your regular morning routine to the program of your choosing. Whether it’s yoga, cycling, or high-intensity interval training (HIIT, for those of you who like acronyms), you’re certain to find an abundance of instructional videos at your fingertips via the worldwide web.
When I’m trying to tone up my legs before swimsuit season, this 10-minute workout from fitness trainer Andrea Orbeck is killer in the very best way. Afterward, my face is indistinguishable from a tomato (a sure sign that I just very nearly died and so it must be working), and the burning in my hips and thighs lingers for hours. With every aching step, I am reminded of my effort (well done!) and give myself a pat on the back, which sends my dopamine levels soaring. I get a boost in physical and mental wellness — score!
This year, I’m interested in yoga, partly because I splurged on a couple of beautiful yoga mats from Yoga Design Lab and want to finally put them to use, but also because I actually enjoy it. With no exaggeration, the best that I have ever physically felt was the day I woke up before dawn to make it to a 6 a.m. warm flow yoga class that was being taught by a friend of mine, a yogi in training. I had not yet discovered my magical stretching method, so getting out of bed was a monumental struggle, and I showed up late. D’oh. But then, not only did I feel increasingly better as the class went on, more physically relaxed and mentally focused, but that feeling stayed with me throughout the entire day. AND, that night, I slept like a baby. I could use more yoga in my life. 2023 is the year to make it happen.
If you’re looking for something more high-impact and are considering getting into running, I can personally vouch for the 5K Runner® Couch potato to 5K app. The term “couch potato” aptly described my activity level when I downloaded the app a few years ago. And, be warned, that first week was INTENSE. I couldn’t even jog the “brief” 30-second intervals without getting a side stitch. I’d end the session completely out of breath, hunched over and panting, squeezing my waistline, trying desperately to massage away the crippling pain. Does that not sound like fun?
In all seriousness, the app was exactly what I needed. It was challenging, but not so much so that it made me want to quit. The sessions start out fairly short, so you’re not tortured for long, and they gradually pick up the pace in a way that draws your attention to how much progress you’re making, which is a welcome confidence booster that encourages you to push even harder. Within a few short weeks, I could jog for a full 5 minutes! Trust me, this was a huge accomplishment that I hadn’t truly believed was possible. Not only did I feel better physically, but I also got a warm and fuzzy feeling of pride that comes from achieving a goal. It was a win all around.
Rule number three: Everything in moderation, including the “good” stuff.
When it comes to making changes to your diet, you guessed it: baby steps.
Planning to go vegan? Reduce your meat consumption; don’t eliminate it from your diet in one fell swoop. Otherwise, you’ll feel deprived, which will lead to anger, and you’ll become resentful of your commitment and choose to abandon your effort entirely. Do yourself a favor and follow Deliciously Ella on instagram. Work up an appetite over her mouth-watering videos and try out a recipe or two. Just don’t make the same mistake that I did and forget to convert oven temperatures from Celsius to Fahrenheit. Another d’oh moment.
Find your favorite vegetables and cook them. Trade out your processed junk foods for fresh fruits that will satisfy your sweet tooth. If you’re someone who needs chocolate, I hear you. I share a birthday with famed chocolatier Milton Hershey and Charlie and the Chocolate Factory author Roald Dahl, so I was basically born to love chocolate. Here’s my secret: YORK Peppermint Patties…in the refrigerator. It is impossible to feel deprived when you’re able to indulge in something so tasty. Mmm…delicious.
Let’s recap. Steps toward better health and wellness in 2023…
Drink more water.
Exercise.
Make better food choices.
Start small; take baby steps.
Everything in moderation (except water).
And finally, give yourself grace.
Don’t beat yourself up if you fall short of your goals. Shine a light on your achievements, not your shortcomings. Embrace the challenge of change and enjoy the journey. Resolve to feel better, and you will.
Here’s to a prosperous New Year, a New You. Cheers!
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