The start of the year always comes with promises of better self-care and self-improvement. Above all, with getting back in shape after the indulgent holidays. How can you do that without risking your health, so that the effect lasts and, most importantly, without unnecessary stress?
Here are five ideas for getting in shape – physically and emotionally – without it turning into a fiasco.
- After the long Christmas break and the string of name-day celebrations, the stress of returning to work is certainly high. That's why heavy, overly restrictive diets aren't recommended, especially during flu and virus season. Gradually cut back on unhealthy foods, soft drinks, alcohol, and pasta/bread. Set aside one or two days a week to eat plant-based, or switch to freshly squeezed juices, tea and water, and raw fruits and vegetables. Cleansing also boosts immunity. You can try fasting or follow a wheat-based regimen. On the other days, don't overdo it and don't reward yourself with heavily processed foods. Gradually reduce your food portions, but don't deprive yourself completely. Choose an eating plan suited to your sports and health goals.
- If your sneakers have been gathering dust in a corner for the past month and a half, don't start on Monday with an intense workout at the gym or in group classes. Don't buy an annual membership out of a guilty impulse either, unless you already have exercise habits. Meet with a trainer to discuss your current situation and your goals, so you can put together a program. Start with small steps. If you train in a group, don't expect to perform all the movements perfectly right away. Always warm up properly and treat at least your first few sessions as a warm-up. Listen to your body and set aside time for recovery. What matters is that you start and stay motivated.
- Health and beauty are connected. If you managed to relax and rest over the holidays, you probably feel energized, and it shows from the inside out. But if they were a source of stress, or overindulgence in food and alcohol, or you got sick, you probably don't feel great in your own skin. To recover, try to sleep more, at least on weekends, and rely on foods and supplements that boost immunity and support hydration. Collagen, fish oil, probiotics, ginger, turmeric – now is the time to cleanse your body and recharge your strength. If you were glowing over the holidays, stay irresistible. Skin reflects your inner health, so make time for exfoliation and treatments with retinol and vitamin C to renew it. But most importantly, don't forget to drink enough water, sleep more, and cleanse your body.
- Put yourself first, at least at the start of the year. Why does this matter? Because making your physical and mental health a priority from the outset is the foundation for wellbeing throughout the whole year – for you and for your family. So set your personal wishes and goals realistically enough, but without postponing important decisions that would make you more content with life. As with sport, or changing your diet, it's important to start with small but confident steps. Gradually change your schedule and daily routine so that you become a top priority on your own list.
- Write down on paper what you want and what you're aiming for, draw it, say it out loud in front of friends and family, so it exists somewhere „on paper“ and imprinted in your memory. Find a friend to walk the path of change together with. This is a psychological approach that reinforces the desire for change. It's important to treat your plans as achievable and to follow them, even if the pace is slow. Patience is key, so don't demand of yourself to be a hero. Lasting change is evolutionary, not revolutionary.
