7 Tips For Achieving Your New Years Resolutions.

Most people set resolutions and most people unfortunately don’t achieve them. So, we thought we could help with that. Failure has nothing to do with willpower or lack of effort. It has to do with things that you can readily change in how you approach resolutions.

  1. Set intentions instead of “musts.”. Resolutions tend to come with a “have to,” and we naturally rebel against that type of thinking. That way an intention is an aim or direction in which we are moving and therefore we have steps to take instead of being push forward.
  2. Connect with your “why.” When we have an intention that is a deep desire and we can identify and stay connected to that WHY, it makes for meaningful and achievable resolutions that create happiness in our lives. This may be anything from losing weight to quitting smoking, I few don’t see why, then it’s easier to abandon the goal.
  3. Get out of your own way. Just setting an intention isn’t enough if deep down you don’t think you can accomplish it in the first place, according to John Duffy, Ph.D, clinical psychologist, “Perhaps the biggest misconception is that a good intention can overcome lifelong habits of thought and behavior.” This means “clearing up any negative thought patterns we carry about ourselves, or our capacity for change.”

So how can you get out of your own way?

First, according to John Duffy, it’s important to understand how negative thoughts “drive our beliefs and behaviors.” To do this, keep a journal of both your negative and positive thoughts throughout the day along with the behavior that followed. “We typically find that positive, internal ‘self-talk’ drives positive behavior, and that the opposite is true for negative self-talk,” he said.

Then, replace negative thoughts with positive ones. Negative thoughts are rarely accurate and only serve to sabotage us. Duffy helps his clients either to embrace positive thoughts or to “fake it ‘til they make it,” as he puts it. He also suggested Dyer’s Excuses Begone! to help readers with changing their thoughts. If you’re still struggling, consider seeing a cognitive-behavioral therapist or life coach, Duffy said.

Everyone’s perception is their own reality and its important we take care of our thoughts to ensure our perception isn’t skewed by self-doubt or other negative thoughts we collect in our minds eye.

4. Set goals that are in line with your values. A “strong resolution with a solid chance for success bridges that gap between values and action,” according to Duffy. So first identify your core values, he said. Take your top five and use them to create a personal mission statement. Then set your New Year’s goals based on that statement.

An example: “To participate in enjoyable physical activities three times weekly in order to feel strong, boost my mood and improve my overall sense of health and wellbeing.”

5.Ditch deprivation. People tend to approach New Year’s resolutions from a place of deprivation, restriction and punishment. The quintessential example is wanting to lose weight. People turn to diets or difficult-to-maintain intense exercise schedules — both of which are the antithesis of lasting habits. Changes to our eating and exercise habits will always require effort and dedication, however we also shouldn’t make it harder for ourselves than it already is!

6. Chop up each goal. Big goals are overwhelming, so sit down and consider the “ridiculously easy mini-steps” that you can take, Jordan said. Make sure they’re “reasonable and attainable,” Duffy said.

Check in with yourself and set weekly intentions, then asses them at the end of each week. When you are making your assessments, be as kind and compassionate with yourself as you would allow for others. Acknowledge what went wrong but also celebrate your success. Then set your next week’s intentions.

7.Create a goal-friendly environment. A common hurdle in accomplishing our goals is creating the settings and circumstances that cultivate them, according to Duffy, who also explained that “a resolution that results in real change requires a shift in priorities.” In other words, if your want to be healthier, stronger and have e better sense of wellness, then you need to prioritize self-care, do the prep work to set yourself up for success (like meal planning and buying groceries to avoid eating out) or even making sure someone is home to take care of the kids while you go to the gym.

New Year’s goals get a bad rap mostly because we set restrictive resolutions that don’t honor our values or ourselves. We set resolutions hastily, minutes before the ball drops, without considering what we truly want. This year let the above tips help you create nourishing, positive and lasting goals.

References:

Tartakovsky, M. (2018). 10 Tips for Setting Successful Resolutions That Stick. Psych Central. https://psychcentral.com/lib/10-tips-for-setting-successful-resolutions-that-stick/

Why Increase Your Omega 3 Intake?

I keep hearing about good fats and why I should be taking them. If I took good fats wouldn’t I just become fatter and what are the true benefits? Also, what are Omega 3 fats?

Grant N.

 

Hey Grant, that’s a great question and one that I hear regularly. First let’s get an understanding of fats. Fatty acids can be broken down into two main categories- Saturated and Unsaturated. These two can be broken down into sub-categories as well, such as monounsaturated and polyunsaturated. Fatty acids are made up of the number of carbon atoms and hydrogen molecules they can hold. All fats have a combination of these with one being predominant.

Fat is necessary for good health. Deficiencies of the so called “Good Fats” can cause health consequences. Good Fats can be described as Omega 6 or Omega 3. Omega 6 fats are highly consumed in our diet relative to Omega 3. The ratio is up to 20:1 whereas it should be more of a 1:1 ratio. Here at SST, we like to put our athletes on higher dosages of Omega 3 fats. There are 3 types of Omega 3- ALA (found in flaxseed oil, hemp seed oil and walnuts) Docosahaexaenoic (DHA) and Eicosapentaenoic (EPA) which are found in fish and fish oils. ALA is essential but does not convert well so I like to recommend fish oils to our athletes. Our brains are made up of 60% fat. DHA is one of the most important fats for the brain and it is sometimes called “brain food”. All omega 3 fats also help with the anti-inflammatory process of the body as well. As well, a higher intake of Omega 3 leads to fat loss. This is usually the first supplement I add to our athletes’ diets when they come into the SST Centre.

Fish Oil can have benefits for the body with the following medical problems:

Cancer

Arthritis

Stroke

Colitis

Chronic fatigue syndrome

As mentioned I prefer a high dose of fish oils for my athletes depending upon their body fat levels – from 9-15 grams per day! I like to use reputable companies that use higher grade fish oil such as Metagenics, Genestra, Organika, Life Extension and my good friend Charles Poliquin’s in-house brand. I instruct my athletes to take their fish oils with every meal. A good trick to help avoid burping up fish a taste is to keep them in your freezer.

Grant I hope this helps you understand Omega 3 oils a bit better!

Good luck with your training and nutrition! If you want more info regarding all Women’s Fit and Lean Program or Men’s Maxfit please contact your community SST

Goals vs New Years Resolution?? Really?

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Just this morning a colleague of mine and I were discussing how we as gym owners don’t have a rush of fat loss New Year clients….one of the reasons is this…our clients are informed to set goals not New Years resolutions

What is the difference?  Here is some data:

62% of people make New Years resolutions

Only 8% of these people stick to their resolutions

A Harvard Study showed that people who write down their goals achieve 100% more!

Here is what we at SST do with our clients and athletes

We talk about RESULT and ACTION goals

What is the difference:

Result goal example- I want to lose 10 lbs or I want to be an NFL Player

That’s great as we all want to succeed and win but what will YOU DO to get there???

This is when Action goals are implemented

Result – “I want to lose 10lbs”

Action Goal- I want to lose 10lbs on 12 weeks (the timeline is set)

Action goal- week 1 – “  I will start walking for 20 minutes a day” – Make your action goals attainable

Action Goal week 2- “I will continue to walk and eat breakfast daily”- What you have done here is reinforced your week one action goal and added a slight modification

Action Goal week 3- “ I will continue with week 1 and 2 goals” and “I will not eat after 6pm”

This will continue for 12 weeks

Action goals MUST be simple and attainable and specific towards your goals

So instead of setting yourself up for failure with an unattainable resolution try setting a goal with a specific timeline that’s achievable

Larry Jusdanis

SST Founder

RE:Women and Fat Loss- My Blue Print Nutrition Tip of the day

My Blueprint Nutrition tip of the day!

WOMEN AND FAT

Did you know that the average pregnant women burned almost 2000 less calories per week then their counterparts did in 1965

Why- more modern day devices

What does this mean? More obesity for women and their kids!

The snowball effect has occurred now in this generation as we have more obese kids then ever!

What do you think?