Embark on a transformative journey with me, Kris Harris, as we unlock the secrets to New Year's resolutions that resonate with your soul and set the foundation for a truly fulfilling year. Together, we'll leave behind the realm of fleeting wishes and enter a space where each goal is a carefully laid stone on the path to a healthier, more vibrant self. From the ancient traditions that birthed this annual practice, to modern strategies for keeping resolutions alive, this discussion is a treasure trove of insights into creating goals that are as realistic as they are rejuvenating.
With the dawn of a new year comes the promise of a fresh start, and this episode is your guide to making that promise a reality. I delve into the power of accountability partners and the vital role they play in sustaining your momentum towards holistic health. We discuss the art of resilience, the grace of self-compassion, and the everyday choices that can enhance your mental and physical wellbeing. From the simple act of staying hydrated to the profound impact of mindfulness, join me in weaving a tapestry of self-care, stress management, and work-life balance that will not just shape your year but redefine your approach to life itself.
Embark on a transformative journey with me, Kris Harris, as we unlock the secrets to New Year's resolutions that resonate with your soul and set the foundation for a truly fulfilling year. Together, we'll leave behind the realm of fleeting wishes and enter a space where each goal is a carefully laid stone on the path to a healthier, more vibrant self. From the ancient traditions that birthed this annual practice, to modern strategies for keeping resolutions alive, this discussion is a treasure trove of insights into creating goals that are as realistic as they are rejuvenating.
With the dawn of a new year comes the promise of a fresh start, and this episode is your guide to making that promise a reality. I delve into the power of accountability partners and the vital role they play in sustaining your momentum towards holistic health. We discuss the art of resilience, the grace of self-compassion, and the everyday choices that can enhance your mental and physical wellbeing. From the simple act of staying hydrated to the profound impact of mindfulness, join me in weaving a tapestry of self-care, stress management, and work-life balance that will not just shape your year but redefine your approach to life itself.
Hello and welcome to this week's episode of the Kore Kast. I'm your host, Kris Harris, a certified personal trainer and Pilates instructor. I've been working with my clients for over 17 years, helping them to get stronger, move better and recover from injury. In this week's episode, we're going to explore successfully setting New Year's resolutions to help improve both your mental and physical health, as well as discussing strategies to help you stick with them. The start of a new year often inspires individuals to reflect on their lives and set goals for self-improvement. This week's episode is going to explore that significance of the New Year's resolution in enhancing both mental and physical health. We're going to delve into the importance of setting realistic and meaningful resolutions and provide detailed examples and strategies to adhere to those resolutions throughout the year. By incorporating effective strategies, you can cultivate positive habits, promote well-being and create lasting change.
Kris Harris:New Year's resolutions are commitments that individuals make at the beginning of each year to bring about positive change in their lives, and this tradition has a long history. It's deeply ingrained in many cultures around the world. Setting resolutions holds great power as it provides that opportunity for goal-setting, personal growth and self-reflection. We're going to talk about the history of New Year's resolutions, the practice of making New Year's resolutions dates back thousands of years. The ancient Babylonians were among the first to make resolutions promising their gods to repay debts and return borrowed items. Similarly, the Romans made resolutions to honor the god Janus, the namesake of January, by seeking forgiveness and making amends with others. Over time, the tradition evolved and people began making personal resolutions related to self-improvement. New Year's resolutions hold significant meaning for individuals. They symbolize a fresh start, a new chapter and an opportunity for personal growth. The act of setting resolutions helps individuals reflect on their past achievements and shortcomings, allowing them to envision a better version of themselves. It provides a sense of purpose, direction and motivation to strive for all positive change in various aspects of life.
Kris Harris:Some of the benefits on physical and mental health is goal-setting and focus. New Year's resolutions provide a framework for setting specific goals related to physical and mental well-being. By identifying these goals, individuals gain clarity and focus, which increases their chances of success. Another thing is setting resolutions instills a sense of motivation. Act of setting resolutions instills a sense of motivation, inspiring individuals to act towards improving their health. It helps cultivate a positive mindset, empowering individuals to believe in their ability to make meaningful changes. Resolutions also provide a sense of accountability. By setting clear goals, individuals can track their progress and adjust along the way, and this process promotes self-awareness and encourages individuals to stay committed to their health-related objectives. Many resolutions are centered around physical health, such as regular exercise, adopting a healthy diet and maintaining a healthy weight. These practices have numerous benefits, including increased energy levels, improve cardiovascular health, enhanced immune function and reduce risk of chronic diseases. Resolutions focused on mental health, such as practicing mindfulness, managing stress and seeking therapy, contribute to overall well-being. They can reduce anxiety and depression, improve cognitive function, foster resilience and enhance overall quality of life. New Year's resolutions possess tremendous power in promoting personal growth and well-being. They provide an opportunity for individuals to reflect on their lives, set meaningful goals and make positive changes, and by focusing on physical and mental health throughout resolutions, individuals can experience numerous benefits, including improved overall well-being, increased motivation and a greater sense of fulfillment. Embracing this tradition can lead to a healthier and happier life as we move forward into the near ahead.
Kris Harris:Next, we're going to discuss setting realistic and meaningful resolutions. As a New Year approaches, many of us embark on that tradition of setting resolutions. However, all too often, these resolutions are abandoned within the first few weeks or months To make a resolution that truly has lasting impact, it's essential to set realistic and meaningful goals. We're going to look at the importance of reflecting on priorities, identifying specific and attainable goals and focusing on intrinsic motivation while setting resolutions. Before setting resolutions, it is crucial to take time to reflect on our priorities. This involves assessing the areas of our lives that are most important to us and align our goals accordingly. Reflecting on priorities helps us to gain clarity and ensures that our resolutions are meaningful and relevant. It allows us to focus our efforts on what truly matters, increasing the likelihood of success and fulfillment.
Kris Harris:One of the keys to setting realistic resolutions is to make them specific and attainable. Vague or overly ambitious goals can quickly lead to frustration and discouragement. Instead, breaking down larger goals into smaller, actionable steps enhances the likelihood of success. For example, rather than setting a resolution to exercise more, a more specific and attainable goal would be exercise for 30 minutes three times a week. By setting clear and measurable objectives, we can track our progress and celebrate small wins along the way. To make our goals realistic, consider the following Assess your current situation.
Kris Harris:Start by assessing your current fitness level, lifestyle and any limitations or constraints that you might have. Be honest with yourself about what is achievable given your circumstances. Set achievable targets. Break down your larger goals into smaller, more attainable targets. Instead of aiming to lose 20 pounds in a month, for example, set a goal to lose 1-2 pounds per week. Setting smaller, achievable targets will keep you motivated and prevent feelings of overwhelm.
Kris Harris:Consider your time and resources. Take into account the time and resources that you have available to dedicate to your goals. If you have a busy schedule, it may be more realistic to aim for shorter, high-intensity workouts rather than longer sessions. That's what equipment or facilities you have access to, and plan accordingly. Be mindful of your health and safety. Prioritize your health and safety when setting goals. Consult with a health care professional or fitness expert if you have any medical conditions or concerns. They can provide guidance on what is realistic and safe for you to achieve.
Kris Harris:Consider your lifestyle and personal preferences when setting goals. Choose activities and practices that you enjoy and that align with your interests. This will increase your motivation and make it easier to stick with your goals in the long run. Start with small steps and gradually increase the intensity or difficulty level of your goals. This allows your body to adapt and reduces the risk of injury or burnout, for example, if your goal is to run a marathon, start by participating in shorter races and gradually increase your mileage over time. Be realistic about timeframes. Set realistic timeframes for achieving your goals and understand that progress takes time. It's important to be patient with yourself. Avoid setting overly aggressive deadlines that may lead to frustration and disappointment. Remember, setting realistic goals does not mean setting for mediocrity. It means setting goals that are challenging yet achievable, taking into account your unique circumstances and capabilities. By setting realistic goals, you set yourself up for success and increase your chances of long-term adherence and progress.
Kris Harris:We're going to talk about intrinsic motivation next. Intrinsic motivation is the internal drive that comes from within, and it plays a vital role in sustaining resolutions. When setting resolutions, it's important to align our goals with our personal values and passions. Resolutions that are rooted in intrinsic motivation are more likely to be maintained because they provide a sense of purpose and fulfillment. For instance, if improving physical fitness is a resolution, find an exercise routine that's enjoyable and aligned with the personal interests that you have. That can help you maintain motivation and make the journey more rewarding.
Kris Harris:There are several benefits of setting realistic and meaningful resolutions, including an increased sense of achievement. Setting realistic and meaningful resolutions allows us to experience a genuine sense of accomplishment as we make progress towards our goals. This is going to boost self-confidence and encourage further growth. Another thing is improved well-being. By setting resolutions that align with our priorities and promote self-care, we enhance our overall well-being. Whether it's focusing our mental health, physical fitness or personal development, these resolutions contribute to a happier and healthier life. Realistic resolutions also provide a clear direction and focus. By identifying specific goals, we can prioritize our efforts and avoid distractions, leading to increased productivity and efficiency. And resolutions that are set with realism and meaning have a higher chance of becoming long-term habits. When we align our resolutions with our values and motivations, we're more likely to stay committed and make lasting changes in our lives. Setting realistic and meaningful resolutions is a powerful way to bring about positive change in our lives. By reflecting on priorities, identifying specific and attainable goals and focusing on intrinsic motivation, we increase our chances of success and fulfillment. And it's important to approach resolutions with patience and self-compassion, understanding that progress takes time. With thoughtful and intentional approach, resolutions have the potential to transform our lives and lead us towards a brighter future.
Kris Harris:Setting New Year's resolutions is a common practice, but it can be challenging to stick to them. To increase the chances of success, it's crucial to employ effective strategies. We're going to discuss various approaches to help you stay committed to your resolutions, including creating a solid plan, breaking down goals and manageable steps, tracking progress and celebrating milestones, finding accountability partners and cultivating self-compassion and resilience. To ensure the success of a New Year's resolution, it's essential to create a solid plan. This involves setting specific and measurable goals, outlining the steps required to achieve them. A well-defined plan provides clarity and direction, helping individuals stay focused and motivated. By considering potential obstacles and developing strategies to overcome them, individuals can anticipate challenges and increase their chances of success. So breaking down goals into manageable steps is our next thing.
Kris Harris:A common reason for abandoning resolutions is feeling overwhelmed by the magnitude of the goal. Breaking down goals into smaller, manageable steps is an effective strategy to overcome this challenge. Dividing goals into actionable tasks not only makes them less daunting, but also provides a clear roadmap for progress. Celebrating small victories along the way boosts motivation and confidence, making it easier to stay committed to the resolution. Regularly tracking progress is crucial for staying on track with resolutions. It allows us to assess our accomplishments, identify areas for improvement and make necessary adjustments to plans. Tracking progress can be done through various methods such as keeping a journal using mobile apps and creating visual representations. Additionally, celebrating milestones, no matter how small, provide a sense of achievement and serves as positive reinforcement to continue the journey towards the resolution's ultimate goal.
Kris Harris:Accountability partners play a significant role in maintaining motivation and commitment towards resolutions. Sharing goals with someone who can hold individuals accountable can provide support, encouragement and motivation. Accountability partners can be friends, family members or even colleagues who have similar resolutions or objectives. Regular check-ins, sharing progress updates and offering mutual support create a sense of responsibility and make it harder to give up on resolutions.
Kris Harris:Resilience and self-compassion are essential qualities when it comes to sticking to resolutions. It's important to acknowledge that setbacks and temporary failures are normal parts of the journey. Cultivating self-compassion involves treating oneself with kindness and understanding during difficult times rather than being self-critical. Resilience, on the other hand, involves bouncing back from setbacks and using them as learning opportunities. Developing these qualities helps individuals stay motivated, overcome challenges and continue working towards resolutions. Sticking to near-resolutions requires effective strategies and a determined mindset. By creating that solid plan, breaking down goals into manageable steps, tracking your progress and celebrating milestones, finding accountability partners and cultivating self-compassion and resilience, you can increase the chance of success, and it's important to remember that the journey towards achieving resolutions may not always be smooth, but with perseverance and the right strategies in place, you can stay committed and accomplish goals leading to personal growth and fulfillment. Here's some examples of some near-resolutions to improve your mental health 1.
Kris Harris:Prioritizing Self-Care Practices Resolution. I will practice self-care by dedicating a specific time each day for activities that promote relaxation and well-being, such as taking a bubble bath, reading a book, practicing yoga or indulging in a hobby I enjoy. 2. Incorporating Mindfulness and Motivation into Daily Routine Resolution I will start each day with a mindfulness practice, such as meditation or deep-breathing exercises to cultivate a positive mindset and reduce stress. Additionally, I'll incorporate motivational affirmations or visualizations into my daily routine to boost confidence and maintain a positive outlook. 3. Engaging in Regular Activity and Physical Exercise Resolution I will commit to engaging in regular exercise and physical activity to improve my mental health. This can include activities such as going for walks or runs, joining a fitness class or participating in sports that I enjoy. No-transcript Sleep I will start each day with a mindfulness practice, such as meditation, and then I will start each day with a sleep-dream exercise, such as meditation, and then I will start each day with a sleep-dream exercise, such as meditation, and then I will start each day with a physical activity into my daily routine.
Kris Harris:4. Taking a Sleep Establishing a Healthy Sleep Habit Resolution. I will prioritize getting enough sleep by establishing a consistent sleep schedule and creating a relaxing bedtime routine. This may involve avoiding electronic devices before bed, creating a calm sleeping environment and practicing relaxation techniques to promote better sleep. Remember, these are just examples and it's important to choose resolutions that align with your personal goals and preferences. Adapt these examples or come up with your own resolutions that are meaningful and relevant to your mental health journey. Some examples of near-resolutions to improve your physical health include adopting a balanced diet Resolution. I will strive to adopt a balanced diet by incorporating more fruits, vegetables, whole grains and lean proteins into my meals. I will aim to reduce the consumption of processed foods, sugary snacks and unhealthy fats. I will also try to practice portion control and mindful eating.
Kris Harris:Number two hydration Resolution. I will prioritize staying hydrated by drinking an adequate amount of water throughout the day. I will carry a reusable water bottle with me and set reminders to ensure that I am consuming enough water to keep my body properly hydrated. Number three incorporating regular physical activity Resolution. I will make it a priority to engage in regular physical exercise to improve my physical health. This can include activities such as cardiovascular exercises like jogging, swimming or cycling, strength training, yoga or any other form of exercise that I enjoy. I'm going to aim for at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise each week. Number four managing stress levels and incorporating relaxation techniques Resolution I will prioritize managing my stress levels by incorporating relaxation techniques into my daily routine. This can include practices such as deep breathing exercises, meditation, mindfulness or engaging in activities that bring me joy and help me unwind, such as listening to music, practicing hobbies or spending time in nature. Number five seeking regular medical checkups and prevention measures Resolution I will prioritize my physical health by scheduling regular medical checkups and screenings, and this includes routine checkups with my primary care physician, as well as screenings for specific health conditions based on age and risk factors. I'm going to also ensure that I am up to date with vaccinations and take necessary preventative measures to maintain good overall health. Remember, these examples are just a starting point and it's important to choose resolutions that are realistic and sustainable for you. Adapt these examples or come up with your own resolutions that are tailored to your specific physical health goals and priorities.
Kris Harris:We're going to talk about integrating both mental and physical health. Recognizing the interconnectedness of mental and physical health is essential to acknowledge that mental and physical health are really interconnected. Our mental well-being can have significant impact on our physical health and vice versa. When we neglect one aspect, it can affect the other. Therefore, it's crucial to take a holistic approach to health, considering both mental and physical well-being. So how do you establish a holistic approach to health? Number one, again, is prioritizing self-care. That's, taking those intentional actions to nurture both our mental and physical health, including activities of mindfulness, engaging in regular exercise, getting enough sleep, maintaining a healthy diet. We're really improving our overall well-being by prioritizing self-care.
Kris Harris:Stress management Number two chronic stress can negatively impact both mental and physical health. It's important to develop effective stress management techniques, such as practicing relaxation exercises, breathing, engaging in hobbies, seeking social support and setting boundaries. By managing stress, we can reduce the risk of physical health issues and improve our mental well-being. Number three is promoting work-life balance. Finding a balance between work, personal life and leisure activities is crucial for maintaining good mental and physical health. Setting boundaries, prioritizing leisure time and engaging in activities that bring joy and relaxation can help create a healthier and more fulfilling lifestyle. Number four is seeking support. It's important to remember that seeking support is not a sign of weakness, but a proactive step towards maintaining overall health, whether it is talking to a trusted friend or family member seeking professional counseling or therapy, or joining support groups. Reach out for support so you can address both mental and physical health concerns.
Kris Harris:Number five is regular exercise. Engaging in regular physical activity, as we spoke about before, not only benefits our physical health, but also has a positive impact on our mental well-being. Exercise releases endorphins, which are known as those feel-good hormones, reducing stress, boosting mood and improving overall mental health. And number six mindfulness and meditation. Practicing mindfulness and meditation can help improve both mental and physical health. These practices promote self-awareness, reduce stress, enhance focus and increase overall well-being. Incorporating mindfulness exercises into our daily routines can contribute to a more balanced and holistic approach to health. By recognizing the interconnectedness of mental and physical well-being and establishing a holistic approach to health, we can strive for overall well-being and a higher quality of life.
Kris Harris:It's important to remember that everyone's journey is unique and finding what works best for you is key. As the New Year approaches, it's a perfect time to reflect on the past and set resolutions for the future. Resolutions are not just about making a list of goals. They're about setting intentions, embracing change and striving for personal growth. So here's an inspirational message to encourage you as you set resolutions for the New Year Embrace the opportunity that the New Year brings, for it is a blank canvas awaiting your vibrant brushstrokes. This is your chance to dream big, to envision your life as you desire and to take the steps towards making it a reality.
Kris Harris:As you contemplate your resolutions, remember that you are capable of so much more than you can imagine. Believe in your abilities, trust in your resilience and know that you have the power to transform your life. Be bold in setting your goals, but also be kind to your self along the way. Remember that progress is a journey and it's okay to stumble and make mistakes. Each setback is an opportunity for growth and learning. Let your resolutions reflect your values and passions.
Kris Harris:Use goals that resonate deep within your soul and align with your authentic self. When your resolutions are rooted in your true desires, they become a driving force that propels you forward. Break your resolutions into smaller, manageable steps, and celebrate each milestone you achieve, for it is those small victories that build the foundation of lasting change and remember that every step, no matter how small, brings you closer to your aspirations. Surround yourself with positive influences and supportive individuals who uplift and inspire you. Seek out a community that shares your vision and can provide guidance and encouragement when you need it the most. Together, you can achieve greatness. Above all, remember that the journey towards your resolutions is just as important as a destination. Embrace the process, savor the moments of growth and find joy in the pursuit of your dreams. As you embark on this new year, may you find the courage to set resolutions that challenge you, the determination to overcome obstacles and the resilience to keep pushing forward. Believe in yourself, for you have the power to create a life that exceeds your wildest dreams. Wishing you a year filled with growth, joy and fulfillment of your deepest aspirations. Happy New Year.
Kris Harris:Thanks so much for joining me for this week's episode of the Kore Kast. Make sure to tune in next week for another great episode. Follow the Kore Kast on all major podcast platforms and visit our website, www. k ore-fit. com and that is kore with a K for great information and resources about Pilates, fitness, health and wellness, and more. We've launched our Kore Fitness Workout channel, with virtual workouts at your fingertips and you can try a week for free. Follow us on Instagram at core underscore fitness underscore easy again, that's core with a K, and if you're enjoying the podcast, please consider supporting our work by donating using the link provided at the bottom of the description. Thanks for listening. See you next week.