How to Finish the Year Strong
Heading into Labor Day, it is time to start planning for the final four months of the year. Are you where you expected to be when the year started? What do you need to do to get closer to your goals?
We tend to start the year with big dreams and goals. We know what we want to accomplish; it could be getting in shape, saving money, or improving our relationships with others. Unfortunately, as the year grinds on, we fall back into our old patterns and routines and we see no significant changes. It doesn’t have to be this way. There is still time for change and if you start right now, you’ll be a lot better off at the end of the year. What is one area you’d like to change? Let’s start there and build on the momentum.
One important change could be your health. Are you moving enough? If you planned to start an exercise routine this year but didn’t make it past the first few weeks, now is a great time to begin. Start by making sure you get 10,000 steps in per day. You don’t need to shock your body with intense workouts right out of the gate. This could lead to excess soreness and cause you to take multiple days off to recover. Consistency is much more important than intensity at this stage. After a few weeks of consistent movement, incorporate some bodyweight exercises and light weights to build strength and functionality. You will notice how much better you feel won’t want to miss your workouts. At this point, you’ve earned the right to increase the intensity with your routine.
Another important area to consider is your nutrition. You don’t need to start an unsustainable diet. Let’s get the basics right to create long-term change. Are you eating enough real food? Real food is not from a package. High-quality animal protein sources, fruits, and vegetables should be the staple of any nutrition plan. If you want to change your eating habits, begin by cutting out processed snacks during the day and add more real foods to your plate. Shop around the edges of the grocery store where the fruits, veggies, and meat are sold. Stay away from sugar and refined carbohydrates as much as possible. These are loaded with empty calories and have negative effects on your inflammatory markers and immune system.
Also, don’t forget to drink plenty of water. Shoot for half of your body weight in ounces per day. Hydrate before you stimulate in the morning! Before your coffee, start each day with a large glass of water with a pinch of Himalayan salt to provide you with the necessary electrolytes to properly absorb the water you’re consuming. One of the easiest weight loss tips around is to quit drinking soda and substitute water instead. The empty calories in sodas add up quickly. Even diet soda can cause you to gain weight as it causes an insulin response in your body, disrupting your body’s metabolic processes. Also, limit your caffeine consumption after noon. Caffeine can stay in your system for 10-12 hours and can negatively impact your sleep.
Lastly, don’t forget to take care of your mental health. It is just as important as your physical health. The past couple of years have been tough on our mental wellness. We continue to suffer through a pandemic, information overload from sources trying to spark fear and a growing confrontational attitude among individuals. Our collective mental health is suffering a large blow and could be the biggest long-term problem we deal with in the coming years. If you are struggling, please talk to someone such as a therapist, coach, or friend.
Breathwork is also an extremely beneficial tool to help improve your mental health. It is one of the few tools we were given to change our mental and physical state from within. You have to learn how to use it. Begin by checking into your breath during the transitions of your day, as you move from home to work, between meetings, or after a workout. Are you breathing through your nose or your mouth? Do you typically breathe into your upper chest or your belly and lower ribs? Are you breathing fast or slow? As you check into your breath during the day, begin to breathe through your nose, breathe lower, and breathe slower. Take five breaths in through the nose and out through the nose, breathing down into the belly and lower ribs at a rate of five seconds in and five seconds out. This will take you less than one minute but has the potential to dramatically change your day.
Don’t let the rest of this year go to waste! There is still time to make the changes you want to see and there is no better time to start than now! The first step is figuring out where you want to go. Spend some time this weekend and review your goals from the beginning of the year. How close are you to achieving them? No matter where you are, you can start today to improve your life.
As the ancient Chinese proverb goes, “The best time to plant a tree was 20 years ago. The second best time is now."
Call To Action
At Symmetry, we help busy people take back control of their lives, so they have more time, more energy, and less stress! If you’re ready to take back control of your life, set-up a FREE 15-minute call today! We are currently offering virtual breath classes to help you begin to experience the benefits of breath. You can access our schedule here. Our programs will improve your mindset, your performance, and give you tools to better handle the stresses of everyday life. Check out our website, www.symmetry.live to find out more information.
