Are you on track with your resolutions?
As we transitioned into 2022, many of us likely set a resolution for the New Year - but have you stuck with it so far? It's estimated that by the time February rolls around, nearly 80% of people have already abandoned their resolutions. So how can you ensure you are not one of these?
Science has proven that determining WHY your resolution is important to you is a huge part of being successful and Internal vs. External motivation may be the key to succees. According to the American Psychological Association, "Motivation is important in almost every aspect of human behavior." So in order for a behavior change (i.e. a resolution) to become a reality, you need to find out WHY the resolution is important to you.
Intrinsic vs. Extrinsic motivation:
Intrinsic motivation means you are performing a task or doing something because it is personally rewarding to you whereas external motivation means you are doing something based on an external pressure or potential reward.
Dr. Pauline Wallin puts it this way: "The important thing isn't the day on which you start [a resolution or goal], but that your goal is internally motivated. Let me give you an example. Let's say your goal is to lose 20 pounds. If the reason for that is to look good at your high school reunion next spring, that's an example of external motivation. You anticipate other people regarding you in a positive way. On the other hand, if your reason to lose 20 pounds is to feel more vibrant, or to reduce your health risks such as blood pressure, cholesterol, that is an internally motivated goal. It's for yourself, regardless of what other people think."
"Research has shown that externally motivated goals deplete your energy. They feel like hard work. On the other hand, when your goal is internally motivated, you boost your energy and you're even driven to accomplish more. So, when your goal is to improve your health, rather than to be admired for your looks, you will be naturally inclined to continue for a longer period of time."
So take a look at the goals you've set for yourself and ask, "WHY?" If you're then ready to continue with your resolution or goal, make sure to set SMART goals:
S.M.A.R.T. Goals
According to the American Council on Exercise (ACE), setting SMART goals can help set you up for success! The SMART method stands for goals that are Specific, Measurable, Attainable, Relevant, and Timebound. So if your resolutions are waning, find out your WHY and then reset your goals according to the SMART method:
Specific: The goal must state what is to be accomplished, clearly and without ambiguity. So instead of saying, "I want to stress less this year," try saying "I'm going to meditate this year to help with stress."
Measurable: The goal must be measurable so that you can see if you're making progress. I.E. Instead of saying "I will meditate more," the goal could be "I will meditate 3 times per week."
Attainable: The goal needs to be realistic. So in this case, instead of saying you are going to meditate every day, we've set the goal for 3 times per week, which is attainable.
Relevant: The goal must be relevant to your particular interests, needs, and abilities. So for example if you were going to set a running goal, you wouldn't set a goal to "run a marathon" if you've never run before. That's a daunting task! Instead the goal could be to participate in a 5k by the end of October. This goal is specific, measurable, attainable, relevant and also....
Time-bound: The goal must contain an estimated timeline or deadline for completion. So in the goal above, we set a deadline for the end of October. Setting a deadline for completion allows you to hold yourself accountable.
Flexibility
Did you know that activities to lengthen and stretch your muscles can have a major impact on preventing injuries, back pain and balance problems as you age? WE DO! That's why your team at THRIVE is focusing on flexibility for the month of February with our Fully Fit and Flexible February!
According to our friends at Harvard (you know, the really smart ones), "A well-stretched muscle more easily achieves its full range of motion. This improves athletic performance - imagine an easier, less restrictive golf swing or tennis serve - AND functional abilities, such as reaching, bending, or stooping during daily tasks."
Throughout the month of February you will see our team consistently emphasize stretching and flexibility., with our moves both IN and OUTSIDE of class. Our classes are full of moves that emphasize the muscles, ligaments and connective tissues needed for everyday living.
Look for more stretches, some bonus classes and a focus on yoga this month. More details coming soon!
Some FUN health tidbits:
Are you an early eater? Did you know that eating earlier may help lower blood sugar and may help reduce your risk of Type 2 Diabetes? According to new research from the Endocrine Society, early eaters had lower blood sugar levels and less insulin resistance than those who ate later.
A case for Hot Cocoa! Did you know that a cup of hot cocoa can help reduce your risk of stress-induced cardiovascular issues? Researchers at the University of Birmingham in England found that thanks to the flavanols in cocoa, study participants who consumed a cocoa drink had better blood vessel function when under stress. So heat up that cup and spend some time sipping!
Wash that Water Bottle! Refilling your water bottle without washing it daily can create the perfect environment for germs and growing microbes - eeeewww! In a study, researchers found that 83% of used water bottles (whether shaker bottles or plastic bottles) had bacteria contamination including Staphylococcus aureus and E. coli. So wash that water bottle with soap and water, or put it in the dishwasher every night.
Need another water bottle? Check out the options in the THRIVE apparel section! Thanks @masonjarmayhem for these stainless steel beauties!
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