The new year brings a fresh start for everyone. From unhealthy habits like late-night snacking or negative self-talk to setting a long-awaited PR goal. It's time to incorporate some healthy habits that will help you refocus and become a better version of yourself.
dr Robin B, a Los Angeles-based pharmacist, entrepreneur, and certified personal trainer, believes there are positive benefits to setting any New Year's goals. One such goal would be to set an achievable goal for the desired year. "A goal does not always have to be a literal achievement or a tangible object to be achieved," says Dr. Robin. "It can be as simple as you want to feel."
And that applies to both physical and mental health, according to the coach.
"By setting an intention for each area of your life, you can manifest your goals by keeping them as a reminder of what you're aiming for," explains Dr. Robin. “Resolutions can also help you think about the past, present, and future.” She says and gives us a clear picture of the habits we may need to break and the habits we need to start.
First, Find out what works best for you
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according to dr Robin, implementing what works best for you is the key to success when it comes to goal setting. It can also protect your mental health. What works for your fitness buddy may not work for you, and that's perfectly fine.
Listen to your body and mind when trying a new method to achieve your goals. If this is making you feel both stressed and stuck, and you're starting to mess with your mindset, it's probably time to let it go and try something different. Once you find your preferred method, it's all uphill from there!
With that, Dr. Robin breaks down some trends that may have unnecessarily increased your stress levels in 2022 and offers some healthy alternatives to try in this new year
Leave it behind: counting calories
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A popular trend that Dr. Robin should forever leave behind is counting every single calorie that goes into your mouth. "Rather than focusing on the overall shot, start counting your macros," suggests Dr. Robin before. "By prioritizing macros like protein, you can avoid overeating, which generally results in reduced calorie intake while fueling your body."
She also adds that counting calories only benefits you if you want to be in a daily calorie deficit or surplus. So if all that counting is stressing you out, maybe it's time to put it behind you.
"Counting calories can be detrimental to your mental health and add extra stress or guilt that may not be necessary when aiming for a big goal like weight loss," warns Dr. Robin.
If you're interested in trying out macro counting, Dr. Robin suggests finding a reliable and legitimate macro counting app that you can download and start tracking. "Put the protein in!" she encourages. "Fat in moderation is okay, too, and if it's not leg day, go easy on the carbs."
Always listen to your body and mind. If a new habit is stressing you out, try something different without feeling guilty that the previous attempt wasn't for you.
Leave it behind: Dangerous IG and TikTok videos are not healthy habits
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We've all seen those ridiculously dangerous IG and TikTok videos of "influencers" lifting whole pieces of gym equipment and other crazy items just to look at them (and no wellness benefits). dr Robin warns that these activities are not only stupid and useless, but potentially deadly. "You could injure yourself trying to lift something that heavy," warns Dr. Robin.
If you're looking for ideas for new healthy habits and want to gather fitness knowledge through social media, remember that boredom often works best. Look for experts who provide information based on best practices. "We should encourage more progressive overload training and educate people about proper weight progression over time," she recommends.
Leave it behind: Skip resistance training for Pilates
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Obviously there are a lot of positive benefits when it comes to Pilates, but Dr. Robin thinks swapping weights for Pilates to get thin is a healthy habit no-no. "Lifting weights is actually key to building muscle and losing fat, along with adequate cardio," she explains. Giving up strength training altogether for fear of being "bulky" is a train of thought to discard. "Find a workout plan that uses HIIT with dumbbells and watch the pounds drop like the one I created on the ladder," she says. However, according to Dr. Robin great when coupled with a good strength and conditioning routine.
Bring those healthy habits (and intentions) into 2023
1. Do a mental declutter
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A good habit that Dr. Robin believes it should be introduced in 2023 is a mental decluttering and getting rid of things you want to leave forever in 2022. "That means toxic relationships, things that don't serve you, and even bad eating habits." She says. What person, habit, or food(s) makes you feel bad? Once you know, it's time to remove them, or at least set healthy boundaries.
2. Implement a training program
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Along with mental decluttering, Dr. Robin implementing a training program (if you haven't already) like the programs she has in the Ladder or Playbook apps while trying to target training at least 5-6 times a week.
3. Declutter and drink herbal tea
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"Declutter and clean your living space daily," she says. At the same time, Dr. Robin suggests adding more herbal tea to your daily routine. For the trainer, it's all about creating a clean, calm, and healthy space for the body and mind.
4. Add an accountability partner to your list of healthy habits
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When setting goals, "it would also help to find an accountability partner who will keep you motivated (and honest)." Robin. Going it alone when setting new goals can be intimidating and feel overwhelming; Having a partner can relieve feelings of stress and loneliness.
Along with these healthy habits, Dr. Robin's too:
- Read a chapter from a book of your choice every day
- Tell your loved ones that you value them more.
- Turn off any sounds or things that might distract you from your goals.
- Go for a 30-minute walk every day.
- Aim to drink a gallon of water daily.
- Sleep 7-8 hours a night.
"If you can bring those habits into 2023, this will be your year!" says Dr. Robin. Small healthy changes every day will yield massive results if repeated day after day.
