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6th January 2020

Let’s talk New Year’s resolutions & Health.

Are you feeling overwhelmed by everyone’s New Year’s resolutions or social media’s ads with 50% discounts off gym memberships and online meal plans?

For some big changes and goals work for them, but for some it’s daunting and quite frankly hard to achieve.

It’s not about changing your whole body shape, starting a whole new diet, and starting that yoga class you simply just hate. It’s about finding what’s right for you and your health. Everyone is different and will need different foods and types of exercise that suits them.

Here are some simple ideas to maintain an overall health in your year. Let’s remember it’s about finding a balance and a healthy routine physically, emotionally and socially.

Create a list of healthy foods you enjoy for your fridge

Sometimes we can forget what we enjoy or what is beneficial for us. Creating a poster or list of healthy meals and snacks you enjoy to eat can help you stay on track with your healthy eating and grocery shop each week.

Or a simple table of the 5 food groups

Australian Dietary guideline 5 food groups:

  • Vegetables & legumes
  • Fruit
  • Grains
  • Lean Meats & poultry (fish, eggs, tofu, nuts, seeds and legumes)
  • Dairy – Milk, yoghurt & cheese

Meal prep more

Set time aside for some meal prep.

It can be as simple as a cook up of roast pumpkin, for salads. Cut up vegetable sticks for snacks. Having these healthy options easy and available takes away the unhealthy snack habits when you are busy or unmotivated to cook.

Develop a healthy night routine

Things like switching off your phone and the television an hour before bed and sitting down with a book and a camomile tea. Even trying some deep breathing, stretches or meditation. 

Always carry a water bottle

Our bodies require water more than any other nutrient. A water loss of just 2% can reduce a person’s capacity for muscular work. Everyone’s need for water is different because were all different shapes and sizes, but a general guide is to consume 2-3L per day.

So having a water bottle with you wherever you go, will make this easier to consume the amount you need. It will become a habit and easier as you keep on doing it.  

Get off your phone

Give yourself phone free time, whatever part of the day works best for you switch your phone off and enjoy either your own company or others. Start connecting to people over a coffee or walk rather than messaging or social media. 

Sit less and move more

Whether it’s due to having a sedentary job or simply being inactive, many people sit more than they should. Making a resolution to sit less is an easy and attainable resolution that can be altered to fit your lifestyle. If it’s at work, maybe suggest a walking meeting instead of a sitting one.

Spend your lunch break walking around the block or getting up each hour for a 5 minute walk. There is always time and ways to move your body, even a stretch in front of the television after dinner.

Cut back on sugary drinks

Cutting back or minimising your sugary drink intake is a smart choice, as they are linked to an increase risk of obesity and heart disease.

Think of alternatives you may be able to have, such as kombucha, sparkling water with fruit, coconut water and homemade smoothies. 

Find a physical activity that you enjoy

Every New Year, people purchase expensive memberships to gyms and online fitness programs, in hopes to reach their goals! Though most people start strong, the majority don’t make it into a lasting habit.

You can increase the chances of making your fitness resolutions stick by finding something you really enjoy.

For example if you love running, take half an hour after work for a simple run. Then set an attainable goal such as planning a run a few specific days per week, instead of aiming for every day.

Making a more realistic goal can enhance the chances of making your new routine last.

Try a new workout class

Have you always wanted to try a Pilate’s class? Well go!

Go and try something new you may really love it! Stepping out of our comfort zone with exercise is so important! You may have been going to the gym as your daily exercise but hating it! That new class you really want to try may be your perfect exercise.

Listen to your body

VERY IMPORTANT! Once you know your body you will understand it. Your body will tell yourself what it needs and when it needs it.

Do what feels right for your lifestyle. 

More great Healthy Resolutions

https://www.healthline.com/nutrition/realistic-new-years-resolutions#5.-Find-a-physical-activity-that-you-enjoy


17th December 2019

As Christmas is approaching us we can all consume a little bit too much and find ourselves being sedentary for long periods of time. Here are a few tips and ideas to keep you on a healthy track this holiday season.


Portland’s Active April event: ‘Fitness by the Sea’

Get ready for Portland’s Active April event: ‘Fitness by the Sea’, from 2nd to 30th April. Events are free, and are the perfect way to kick start your 30 minutes of daily physical activity. The sessions are provided by local groups including FLOW Yoga, Brenda’s Functional Fitness, PH@HOME, YMCA, Wednesday Walking Group and Portland Parkrun.Continue reading “Portland’s Active April event: ‘Fitness by the Sea’”


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