Since 1992
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By Lanell Beckles
Body by Beckles
The New Year is here, bringing new hopes and wishes for health goals like having more energy, losing those last few stubborn pounds, fitting into those skinny jeans or getting lean and/or ripped. We always hit the ground running in January, powered like a rocket, but by February, our fuel runs low and our goals seem to fall by the wayside.
How do you make sure your New Year’s resolutions stick so they last well into the year and even become a habit?
Change is difficult. Our bodies and minds love comfort. Therefore, when you’re making changes, the challenge is to make your brain replace old, unhelpful behaviors with new behaviors that serve you well. In “The Power of Habit,” author Charles Duhigg points out any new habit needs three components — the cue, the routine itself and the reward. Think of the cue as the trigger to start the routine and the reward as the pat on the back, reinforcing the new behavior.
Too often, fitness becomes yet another chore instead of a joyful activity. Slogging through hours of cardio or any fitness activity you don’t enjoy is counter-productive to any sustainable wellness goal.
Instead, fitness should be enjoyed. A pleasurable exercise session will result in the release of endorphins — feel-good hormones that keep you coming back for more. When endorphins are released on a regular basis post-exercise, the brain will associate physical activity with a positive mental state, thus making it easier to adhere to a regular exercise routine. The first step to making your resolutions stick is to find a physical activity you enjoy. Movement is essential for the body and not everyone has to lift weights or run on a treadmill.
Arrange your cue so your brain associates the cue with the routine. If your activity is yoga, set your yoga clothes nearby or in the car so when you see them, you know it’s time for yoga. This is a simple cue, but one that primes the brain for the activity.
Give yourself a reward after performing the habit for positive reinforcement. In a recent study, people exercised for three months and after each exercise session, the participants were given a piece of chocolate. At the end of the study, the researchers found that many of those participants were still exercising, but they didn’t need the chocolate anymore because the endorphin-release alone produced feelings of well-being and satisfaction.
One of the best ways to make your resolutions sustainable is to find like-minded, supportive people who can exercise with you and hold you accountable to your fitness goals. Training for community events like 5K and 10K runs or attending group fitness classes can help you be part of a health and fitness-oriented community.
Don’t let your resolutions slide away by the beginning of March. Create habits by setting specific cues; reward yourself for performing the routine. Over time, you will have created a healthy habit that can enhance the quality of your life.
Lanell Beckles, owner of Body by Beckles, is a certified strength and lifestyle coach. Along with helping people and athletes function optimally through performance training, he also educates and guides people in revamping their metabolis through lifestyle choices to be the best version of themselves.
