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12 healthy habits - 12 полезных привычек
January - Январь |
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New
habit: Formulate
clear
diet
and
fitness
goals.
For
eating,
work
on a
one-week
plan
for
meals.
For
fitness,
schedule
your
workouts
three
weeks
out
to
avoid
other
commitments
canceling
your
good
intentions.
The skinny: Studies show it takes us three weeks or 21 days to establish new habits. We need that time to develop a routine and get into a mindset.
You can begin with 10-minute walks at lunch, that's OK. The important point is formalizing the process of planning your fitness time.
Action steps: Come up with a menu for the week and select one day every week to shop at the supermarket for supplies. The idea is to create a menu that you follow for most meals and snacks. The most critical areas? Having healthy items for breakfast (see April's habit for more details) and stocking up on nutritious snacks for work, school, the car and other times you're on the go.
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On the fitness side, for the next 21 days, make two to three standing appointments with yourself each week for physical activity. As the 21 days draw to a close, then update your schedule again.
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Be realistic about if you can commit to a short walk or 90-minute gym session. But make it your January priority to plan this time for yourself and carry out the docket.
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Schedule the time and then protect it.
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Treat your physical activity plans and workouts with the same diligence as a parent-teacher conference, meeting with a superior at work or running a volunteer organization meeting. Don't put yourself last.
