New year. Fresh start. Do we want to make changes? How do we make them stick? Ditch a resolution and head into the new year with some micro habits. We can do anything that begins micro.
As a personal trainer, I’ve seen the biggest change with clients who abandon making one large and singular goal like weight loss. When a few weeks pass and the scale doesn’t budge they lose their stride and some quit. It can feel like a big failure.
This isn’t a reason enough to bypass goal setting altogether. Staying where we are by doing things the same doesn’t do us any favors in the long run. Instead, my clients break their larger goal into specific bite size steps and with each step a success to celebrate.
Bigger change with smaller steps. Success is seen often and this is very motivating. In the past, I have taken the bait to join the new years trend and set some goals, but here’s how they started micro.
One year I decided I needed to eat healthier. This was the larger goal. My first step was to pick out my micro steps which included better hydration, less processed foods, and finding quick recipes that tasted delicious.
That was probably five years ago and it is going better. I keep my water bottle with me and I know now without calculating how much I need to be drinking to help hydrate my cells and promote good digestion. This feels good and most days I am successful.
Then, there are some days my body is hydrated from what I jokingly call ‘black water’-coffee. So, I decided another micro goal needed to be to drink less coffee. My Italian family must have wanted to disown me. We all like to drink coffee. I think I lost some friends during that phase and I had to find other ways to grab some energy.
No one gets the plan right the first time. It’s just important to find what’s doable, have some accountability and move forward adjusting as you go. Especially since our bodies become less efficient at everything as we age.
So each year, if we care about aging well and being better, we must always be putting in work to counter balance the effects. The efforts must fit real life. Smaller is better in the beginning. Consistency is the best way to move ahead. Just keep going. This year I’m inviting you to tip-toe in with smaller habits and march out stronger, healthier, and better than before.
Here’s How It Works
Pick one habit and try it for a month. I listed twelve so you could also give yourself the entire month to work on, ONE. Just one at a time allows the habit to sink in a bit. Get comfy. Feel each rep making it count. Allow for set backs and get right back up again.
Your Micro Habits
Water Before Coffee In The Mornings
Hydration will help everything!
Core Work
Complete 360 breathing daily. Don’t suck in your belly, reconnect the muscles that matter with proper breathing and core engagement. (Instagram trainingby_monica to see the demo)
Protein At Breakfast
Aim for 30-40 grams per meal. (Examples-1.5 cups greek yogurt, 1 cup cottage cheese, 1 cup tofu in a scramble)
Collagen Powder
This is so helpful to support your digestive health and joints.
Weight Lift
Muscle really matters. Start with basics like squats, push ups, and bicep curls. Weights should feel very heavy after 10 repetitions. (*See my past article about finding the right intensity/weights and my post on instagram @training_bymonica called ‘Pregnancy Intensities’.)
Add Magnesium
This helps digestion, gives energy, calm the body end of day, and better sleep. A supplement which contains all 7 types is a powerhouse!
Fiber-Up
For estrogen balancing, gut health, and steady blood sugar. Add chia seeds to salads and smoothies. Eat more berries and greens.
Sunlight Within 30 Minutes
If you can go outside in some natural light within 30 minutes of waking you help reset your circadian rhythms. It gives your hormones and energy production system a green light. No sunglasses.
Swap It
Trade out your sodas for sparkling water and desserts for fruits.
Workout Snacks
Throughout your day do bursts of intense exercise like jumping jacks, push ups, lunges, squats, or a few exercises continuously for 5 minutes. Repeat several times a day. By the end of the day you’ll have completed 15-20 minutes of working out without really knowing it. It improves mood, glucose control and boosts energy.
Stretch Before Bedtime
Each night before bed take the time to relax your nervous system and stay mobile with some gentle stretching.
Walking For 10 Minutes
Add a walk after dinner to reset glucose, jump start digestions and balance blood sugar. It doesn’t have to be fast or longer than 10 minutes, unless you want.
Be encouraged. Establish a new routine with these tiny steps and hopefully they will become habits. Healthier habits which will lead to a better you in the new year.
Want more guidance?#8 In January I am offering a free consultation. Clients also get 50% off the first session when purchasing a package of training. Skills to get started and knowledge for life. Lets talk!
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