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4 Healthy Habits for a Thriving 2019


Are you tired of making grand New Year’s resolutions for a healthier you, only to see them fizzle almost as instantly as they are created?

Whether you’re determined to use that gym membership that’s been collecting dust for months, finally start training for that marathon you said you’d enter for the past five years, trade in the treats and alcohol for a more balanced diet, or carve out time to focus on yourself and your mental wellbeing, any goal is achievable with the right approach. However, where many of us come unstuck is by setting goals that are unrealistic, unsustainable, and most importantly, that don’t align with our lifestyle. Always remember that Rome wasn’t built in a day, and nor will the new you. If you’re ready to hit the ground running in 2019 with more wholesome habits, better mental wellbeing, and an unyielding commitment to being the healthiest version of yourself, here are 4 healthy and manageable habits to prioritise:

1. Ease into it

Have you ever been completely fixated on changing an old habit, to the point where your willpower burns out? Guess what? You’re not alone. When we focus all of our energy on resisting temptation, we are likely to eventually deplete our motivation and willpower and end up right back where we started. The solution? Ease into it. Your habits aren’t going to change overnight, and there’s very little point trying to fight that theory. For sustainable results, you must be willing to make small changes every day, until you naturally rewrite the old habit with a new one. In the meantime, there are plenty of simple tips you can incorporate into your life to give your willpower a helping hand:

  • Remove any temptations or trigger points from your environment – If you know you’ll eat that chocolate bar in the fridge, stop buying chocolate. If you know you won’t go to the gym after work, make yourself go in the morning.
  • Start small – Most resolutions fail because we set overly ambitious goals. Instead of eliminating certain foods entirely from your diet, try cutting down on foods instead. Likewise, instead of going to the gym five times a week, start with two gym sessions. The result? By incorporating new habits into your life gradually, you’re likely to have a greater and more sustainable result, rather than a complete lifestyle haul that lasts five days.
  • Start where you are – It’s always going to feel like there’s a better time to start your journey, but the reality is, that day may never come. Start where you are, using what you have. You don’t need fancy utensils or appliances to eat healthily, nor do you need a gym membership to get fit. Start the journey by finding exercises that you enjoy doing and foods you enjoy eating. Doing what you love will help fuel motivation!

2. Make time to work up a sweat

In the world of New Year’s resolutions, it’s no secret that exercise sits up the top of just about everyone’s list. Wondering why? Because it’s genuinely good for your health. From enhancing mood, reducing stress and improving cognitive function to preventing serious health problems such as obesity, diabetes and heart disease, the benefits are endless and extend far beyond simply improving the way you look in the mirror.

If you’ve struggled to stick to an exercise program and are feeling deflated from the New Year’s Resolutions that have gone wrong, you might just be using the wrong approach. If you go too hard, too early, it will lead to burnout and you’ll lose all motivation and interest in continuing. To start off, only do 20 minutes of relatively light and easy exercise. Over time, your body will adjust to the exercise and you’ll start naturally exercising for longer and at a higher intensity. According to Psychologists, the most effective way of introducing exercise into your life is to focus on the first three weeks, as studies have shown that after three weeks, any activity repeated daily becomes a habit.

3. Prioritise your Mental Wellbeing

In this day and age, there’s no denying that downtime is seen as more of a luxury rather than a necessity, due to the chaotic nature of everyday life. However, you can’t pour from an empty cup, which is why it’s important to take care of yourself first!

When you take time to replenish your spirit and take care of your mental wellness, it allows you to form a wholesome relationship with your body and to find a greater appreciation for what a positive mindset can achieve, both mentally and physically. The result? Greater self-respect and motivation to continue pushing towards your goals. Taking care of yourself can be as simple as drinking more water, getting routine health check-ups, catching up on sleep, making time to meditate or reading your favourite book. Whatever it is, taking small moments for yourself has a greater impact than you may realise, for every aspect of your health.

4. Nourish your body

Did you know that everytime you eat and drink, you’re either feeding sickness or fighting it? If we are what we eat, why wouldn’t you want to fuel your body with quality nutrition and foods that are going to help you get more out of your performance, wellbeing and life? If you’re new to healthy eating, here are our top tips for effectively changing your eating habits in a manageable way?

  • Reduce your portion sizes: When you’re just starting out, one of the best ways to wean yourself off your favourite unhealthy foods is by reducing the portion size each time you consume it. This will minimise the risk of rebounding due to restriction!
  • Eat fresh: Try to incorporate more fresh greens and vegetables into your diet. Not only are they rich in fibre and other important nutrients, but they are also filling and will help you to feel nourished from the inside out!
  • Go nuts: Nuts supply healthy unsaturated fats and help to keep you feeling satiated, making them the perfect healthy snack alternative.
  • Plan ahead: Buy a healthy recipe book and meal-prep for work and home meals. Not only will you know exactly what’s going into your food, but it will also help you to stay on track by minimising temptation.
  • Don’t skip meals: If you ignore the feelings of hunger, you’re likely to over-indulge on unhealthy options. Likewise, if you find yourself feeling hungry all the time, you’re likely to focus more of your energy on food. Why? What you resist, persists!

What are you waiting for? If the habits you’re following today aren’t helping you create a healthier tomorrow, let Australian Sports Nutrition’s Lifestyle Refresh Program change your future. From just $129, our 10-week Lifestyle Refresh Program will provide you with everything you need to hit refresh on your life and create wholesome lifestyle changes for a happier and healthier you. From functional training and fitness testing to meal guides, portion coaching and food psychologist counselling, this program is set to refresh your lifestyle in 2019.

You could change your lifestyle in more ways than 1, by joining the program you will also receive a ticket in Endeavour Foundation’s Prize Home Lottery #419 to win a $1.3 million waterfront home on the Sunshine Coast.

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