Tonic Newsletter – 8th January 2018

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HOW TO SUCCEED IN 2018

Let me guess: You want to lose weight, do more exercise or eat healthily in 2018. Self improvement, or at least the desire for it, is a shared hobby for a lot of us. It’s why so many of us make New Year’s resolutions. But for all the good intentions, only a tiny fraction of us keep our resolutions.

Why do so many people fail at goal-setting, and what are the secrets behind those who succeed The explosion of studies into how the brain works has more experts attempting to explain the science behind why we make resolutions, and more relevantly, how we can keep them.

The top three new year’s resolutions are:

1 Exercise more

2 Lose weight

3 Eat more healthily

Slow and steady wins the race – Step out of the ‘I want it ALL and I want it NOW!’ mentality and step into a slow and steady mindset. Small changes stick better because they aren’t intimidating because if you do it right, you’ll barely even notice them. If you have a lot of bad habits today, the

last thing you need to do is remodel your entire life overnight. If losing weight is your goal, stop with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy

like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

Take action – The best self-help book in the world can’t save you if you fail to take action. Seek inspiration and knowledge everywhere, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

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Be willing to change – As Albert Einstein said, the definition of insanity is “doing the same thing over and over again and expecting different results.” The problem? Restricting yourself to a strict diet does nothing to develop positive behaviour change. Behaviour change might not be sexy, but it is necessary if you want to eat more healthily. Most diets depend on calorie-counting, which is an activity that sucks the joy out of eating. The best health and fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

Have fun – The best of us couldn’t bring ourselves to do something we hate consistently, so make exercise enjoyable. That could be participating in dance classes, exercising with a good friend, or joining a group exercise class so you can meet new people.

Track your progress – Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen, or a diary entry on your calendar. For every workout, record what you did and for how long. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going. Same applies to eating and losing weight.

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KNOW YOUR WHY

The biggest reason why most New Year’s resolutions fail: you know what you want but you don’t know why you want it. Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? Do you want to be fit so you can be a positive example that your children can admire and look up to? Do you want to lose fat so you’ll feel more confident in your body than ever before? Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life? Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, or have an excuse to buy new clothes is up to you.

Forget about any preconceived notions and be true to yourself.

• The more specific you can make your goal,

• The more vivid it will be in your imagination,

• The more encouraged you’ll be,

• The more likely it is you will succeed (because yes, you CAN do this!).

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Cheryl Hicks offers Tonic patients complimentary support with motivation, health and well-being. Drop Cheryl an email on cherylkhicks@me.com for free support and further information.

Download full PDF Newsletter Tonic newsletter 41 – Suceed in 2018

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