Are You Ready for 2023?

The New Year is here. There is always something motivating and inspiring to reflect on where the past year took you and where the New Year may take you next. You are the captain of your ship, so 2023 is your choices, your decisions, and hopefully YOUR YEAR!

If you want to get in the best shape of your life and be the Best Vision of Me in 2023 keep reading…

Did you know 75% of New Year’s Resolutions are broken by February 1st? Our Wellness program is centered around small, sustainable changes. We believe small changes to your daily life will create a BIG impact. We also strive for progress over perfection. This year try setting an intention, not a resolution for 2023. An intention is something you want to manifest in your life or some guiding principle that you want to live by. While resolutions are hard and fast goals that are either achieved or broken, intentions are broader ideas. “Today, I will be present” “Today, I will eat healthy things” “Today, I will be patient” “Today, I will walk for 15 minutes”. It is important that intentions be phrased as a positive. ‘I will’ rather than a negative ‘I won’t’. Creating a Vision Board is a great way to focus on those intentions, keep your goals in check and have a little fun creating! There are no rules when it comes to vision boards, since it’s about crafting something that will inspire YOU to realize YOUR dreams and goals on a daily basis. ~Trina Rose Witham Wellness Coordinator

Tips for getting in shape in 2023

1. Get 80% of your calories from single ingredient nutrient dense foods. (spinach, broccoli, sweet potatoes, salmon, etc)
2. Avoid processed foods as much as possible because they are addictive, void of nutrients and leave you feeling low on energy & stamina.
3. Drink half your bodyweight in ounces of water each and every day!
4. Lift weights 2-4 times per week. Use progressive overload to build muscle. (Progressive overload is simply doing more through reps, weight or frequency) Muscle is MAGIC!
5. Eat .8-1 gram of protein per pound of body weight. This helps you build and retain muscle. Eat protein with every meal!
6. Focus on creating good habits in regards to a healthy lifestyle. Focus on the daily habits, not the outcome.
7. Eat your meals on a schedule. This will help train your hunger and circadian rhythms. Intermittent fasting is fine, but that first meal of the day sets the tone, so whatever time it occurs MAKE IT FULL OF NUTRIENTS!
8. Replace snacking with water and drink it before meals. You usually want to snack because you’re bored or dehydrated. Water also helps you feel full and increases energy!
9. You become the average of the 5 people you hang around most. Choose wisely.
10. Eat to 80% fullness. Eat your meals slower and more mindfully. Leave a bit of room and avoid getting stuffed with every meal.
11. Create a habit to get at least 8-10K steps a day. This improves your health, burn calories, speeds recovery, decreases stress and improves your cognitive function. Get your steps in by walking in the morning, after meals and doing walking meetings when possible.
12. Learn how to manage your emotions without food, drugs or alcohol. The more you numb yourself with substances the more they come back to haunt you. Find out why you eat your stress or emotions, then work to heal that part of you so you can deal with them in healthy ways. Our emotions are designed to inform us, not direct us. Don’t worry about outcomes, focus on the process. Take measurable steps and use analytics to get you there.
13. Fix your sleeping habits. Sleep helps you recover, increases energy and controls your appetite. Sleep is YOUR super power! Try no food for 3 hours, no liquids for 2 hours and no screen time for one hour before bed.
14. BE PATIENT with yourself. Stop trying to rush the process. Start thinking long-term and give yourself grace.
15. Be grateful for what your body CAN do. It’s doing what it can to keep you alive.