With New Year’s Day right around the corner and January, the month of new beginnings arriving, it’s sometimes hard to get a handle on how to create New Year’s Resolutions that will stick.
What should you resolve to do? Do you have any new ideas or will you use the same resolutions for last year and the year before, hoping that somehow something will be very much different and the resolutions will stick?
Common Health And Fitness Resolutions
• to lose weight
• to go to the gym three times a week (or daily)
• to take a new exercise class
• to join a yoga class and practice at least three times a week
• to get rid of pimples once and for all
• to get a facial every two weeks
• to start skin brushing
• to eat healthier foods
• to give up the sugar habit
• to eat more vegetables
• to get one’s teeth fixed by the dentist
As you can see, health resolutions come in all different “shapes” and “forms” and are as individual as the number of people in the world.
Health Resolutions: Step 1 Is Determine A Baseline
And all the health resolutions have one thing in common: you must know where you are starting from in order to monitor your progress.
If you want to lose weight, here’s a short list of what to record as a baseline, and every week after that:
☑ Blood pressure
☑ Percent body fat
☑ Percent body muscle mass
☑ Percent body water
|• neck||• chest|
|• waist||• abdominals|
|• hips||• abdominals|
|• right and left calf||• right and left wrist|
|• right and left ankle||• right and left biceps|
• right and left forearm
If your New Year’s Resolution is to go to the gym daily or three times a week, don’t just mark a calendar with a big X over the days that you go. Strive to get more data, because it will help you later.
Here’s a list of info you could incorporate in a journal entry that only takes 5 minutes a day:
• Time of day and day you worked out
• Length of workout
• Overall intensity of workout
• What you did during the workout
• What was the hardest exercise you did?
• What was the easiest exercise you did?
• Did you add anything to your workout today?
• What exercises did you workout to failure?
• How long you stretched out before working out
• How much sleep you had the night before
• Last meal or snack before working out
Monitoring More Than One Variable Gives You Answers
Can you see how these details are going to help you create success for your resolutions?
The simple list of 11 items will actually take less than 6 minutes to record – and provides a wealth of information to you for the future.
For example, if you injure yourself on the 4th workout, you can compare the workouts for the previous three days and see if anything may have led to the injury.
Was it lack of sleep? Were you hurrying through your workout because you wanted to get home for dinner? Did the injury happen after you performed the most difficult exercise?
Collecting data is essential to meet your health goals. The more you record, the more you can see what really happened as a result of changing one or two things in your life.
Always Include These Health Indices
Anyone who is making health resolutions should always have some basic things they are monitoring:
• Blood pressure
• Fasting blood sugar levels
• Hemoglobin A1c levels
• Cholesterol levels (HDL, LDL, and total cholesterol)
• and measurements of your body if necessary
These Extra Lab Tests Give You More In-Depth Info About Your Health
But let’s think ahead here. What extra lab tests would be a good idea to get now for this new baseline for your New Year’s Resolutions?
Here are a few to think about:
• Vitamin D levels
• Vitamin B12 levels
• Selenium levels
• Results of specific lab tests that you’re concerned about, such as cancer tests, allergy tests, inflammation tests, and antibody titers if you have Lyme disease, hepatitis, or other infectious diseases that measure titers.
Vitamin D tests are easily done – and most doctors will gladly run them these days because they know that about 75% of the general population is deficient in the vitamin. You’ll know the results within a week.
When vitamin D is low, then the whole body suffers – from depression, fatigue, mood disorders, immune system disorders, and even high blood pressure.
Vitamin B12 levels are also easily done with a simple blood test. Since many people believe that eating red meat is bad for them, they may be suffering from a vitamin B12 deficiency without knowing it.
When this vitamin is low, it’s easy to feel tired, and start to experience tingling sensations or other odd sensations in different parts of the body.
Selenium levels are monitored via a blood test. When selenium is low, the hair may fall out but more important than that is that the immune system is compromised. The body can’t detoxify as well as it should and it’s easy to develop cancer.
Specific lab tests refer to specific conditions you are tracking. For example, if you suspect food allergies, get an ALCAT test to find out what food sensitivities you have towards food.
Making simple changes as a result of finding out what these tests reveal can go farther in creating health in your body than working out every day in the gym. Try it and see for yourself!