(Realistic) New Year’s Resolution Ideas for Diet & Exercise

(Realistic) New Year’s Resolution Ideas for Diet & Exercise

It's approaching the New Year and you want to make some positive changes. Read this article for some surefire New Year's resolution ideas.

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Did you know that 80% of New Year's resolutions fail by the second week of February? You start out with good intentions, high from the New Year's celebrations. And by February, you're back to your old habits.

What happened exactly? Did you aim too high? Or are New Year's resolutions just worthless?
Most people do aim too high. They can visualize a "better them" and they want to become that person quickly. Unfortunately, our brains just don't change that quickly.

To change your habits, you must take baby steps. This means choosing New Year's resolutions that better resemble training plans rather than some sort of golden standard.

If you take our advice, you can reach your ultimate diet and exercise goals this next year. Here are a few New Year's resolution ideas that are sure to help you realize your dreams in 2019.

1. New Years Resolution Ideas: Exercise to Feel Good Every Day

Unless you're willing to restrict your diet, exercise won't make you lose weight quickly. Weight loss is all about (good) calories in vs. calories out. And when you do lose weight, one-quarter of that is muscle.

Weight loss isn't useless. It's associated with better mood, reduced risk of diabetes, and better health overall. But it shouldn't be the only reason you exercise.

Exercise can be as powerful a mood booster as some anti-depressants and stimulants. Why is this? Our brains naturally produce neurochemicals called endorphins.

These are the chemicals that keep us happy and encourage us to continue doing good things with our bodies. We get endorphins by making love, eating chocolate, and being philanthropic.

We also get endorphins from intense exercise. When we stress our bodies, the hypothalamus and pituitary gland in the brain release endorphins. These simulate opioids in the brain and reduce discomfort.

Recent studies show that high-intensity interval training (HIIT) is more effective at producing endorphins than longer, less intense exercise. Instead of one hour of exercise per day, do 30 minutes a day with 20 minutes of intense exercise. You will benefit from endorphins and feel better throughout the day.

So, make it your New Year's resolution to exercise to feel better every day.

2. Find the Root of Your Problems

Another reason people fail at New Year's resolutions: they are trying to fix the wrong problems. Often your bad habits are a symptom and not an actual cause.

If your goal is to lose weight by eating out less, maybe you're looking at the wrong part of the problem. The problem might actually be your job, relationship, or stress. It might even be something that happened in the past, or family disfunction that causes emotional eating.

You may not even realize your job is something you can change. Most people assume their job hours and stresses are immutable.

It's often easier to say no to family than it is to say no to a boss. But if you sit back and survey your work situation, you might see some areas where you can improve it.

Is there any way you can reduce your demand level? Do you have an accurate handle on your work responsibilities? Maybe you need to find a job that will give you more time to cook at home.

Time restraints can destroy most ultimate New Years goals by tax season, which is when the days are shorter, and stress is higher. Make it your goal this year find the underlying problems to your dieting woes.

3. Have Fun Doing Something Instead

Humans tend to do the opposite of what will actually help them. We assume that if you just punish ourselves for our bad deeds, we'll gravitate toward good deeds.

But think about the last time you received a punishment. Did you suddenly want to do the right thing? No. You just wanted to avoid the punishment however you could.

When you're the one in charge of the punishment, there's no way you're going to keep doing good things to avoid the penalty. You'll just stop punishing yourself and go back to what feels good.

Here's a real-world example: Nationally-recognized running coach Joe English believes in positive reinforcement for behavior change. He used it on himself and it worked.

Joe realized that alcohol was both worsening his depression and hampering his running performance. He quit cold turkey.

Most people wouldn't be able to quit a habit cold turkey, but the key was that he made it fun. He was a social drinker. He replaced his drinking friends with sober ones.

His advice? "Whatever change it is…you need to have fun, positive moments…to teach your brain that life can be good and fun without whatever it is you're giving up."

So, this year, replace one bad habit with a fun one.

4. Sign Up For a Program

A discerning biology professor once said, "no student is an island." And many students who didn't participate in group studies failed her class.

There's something to be said about group pressure when it comes to making goals a reality. If everyone around you is achieving at the same thing, it's hard not to join in.

There is a certain kind of accountability inherent in a group activity. And science backs up this claim. A recent study found that 70% of people who send weekly updates to a friend achieve their goals.

This is why weight loss programs like Weight Watchers work. They're not merely a diet program, they're a group activity.
Don't Just Sign Up for a GymCash can be another motivator associated with group programs. If you paid to participate, you're more likely to attend. But here's the rub, it must be a scheduled activity.

Signing up for a gym membership doesn't count. Doesn't matter if they offer classes. You're not likely to continue going if you weren't in the habit of exercising before.

Almost 50% of Americans drop their gym membership by the end of January, and most diets fail before Spring. But CrossFit sees a different number. They only see 37% of new members drop off by the end of January. What's the difference?

CrossFit is generally a group activity. The gym keeps track of your progress and you're suffering along with like-minded individuals. This is also the secret sauce in diets like WW that have been around for decades while others crash and burn after a few years. It also explains the appeal of hot diet apps like Noom that stress "wellness with social support" instead of even mentioning the word, "diet."

A gym, on the other hand, is a lonely place if you're not going along with friends. Few there keep track of your progress, and you can quickly get lost in the crowd.

This year make it your goal to join a weight loss program that offers the support of an online community, or take a weekly fitness class.

Just Do It

Procrastination is one of the greatest New Year's resolutions killer. It doesn't matter if it's a weight loss goal, an exercise goal, or habit elimination goal, the outcome will be the same if you don't get started.

100% of people who don't start on their New Year's resolution ideas fail. So get to it!

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A Letter Sent To Myself In A Time Machine

I see you blooming.

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A letter to myself in the future,

Good morning, I've been trying to tell you for years now that you are talented. That your body is just an add on to you. Don't let edges define you. Calories were made to be eaten so stop counting. Please write it's the only thing that's going to get you out of this hood. You can make it out. Write until every birthday journal is filled, until you have nothing left to say. you will always have something to say. I'm here to tell you, "Poet Breathe Now." Go get back in your zone and spit mind-boggling metaphors into the mic, because someone needs to hear the truth. You need to make that stage boom because once it shakes you will every ones heartache. So poet speak now because no one else will do it for you. Go find the good people like grandma told you.

Remember it's hard to find them, look where vines grow from trees our ancestors planted. Where their fingernails were filled with dirt from plantation owners. They left this for you. Notes tied with leaves smeared with bloody soil. I am praying you make it further them. That these roots from southern trees won't drag you underground with the earthworms. That you will rise with all the beautiful creatures.

You are beautiful.

Inside and out.

Stop doubting yourself.

Let your true roots show.

Never be ashamed of where you came from. It made who you are today.

Let your arms stretch wide like the branches from your favorite childhood tree.

Lather in self love.

Take time for you there is no shame in being alone it does not mean you are lonely it means you have find solitude in being alone. You have found peace in a time you never thought you could again because the universe never gives us anything we cannot handle. You were given this life because you are strong enough to live it. You are a flower child so bloom. Let your petals reach for the sun. She believed she could so she did.

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Women: 5 Tips for Starting a Successful Retail Business

Even though a lot of business has shifted to online stores, you can still succeed in retail with an actual store.

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Tips for Starting a Successful Retail Business: A retail business can be any size and can sell just about anything; from cupcakes to prom gowns. If retailers and wholesalers expect to succeed, however, they need products that consumers want, as well as a great location, a strategy for success, loyal customers, and well-trained employees. No matter what type or size of retail business you are running, you need a good plan in place. Below are five tips to help you start your business off on the right foot.

1. Do Your Research (Then, Research Some More!)

I think it was Ben Franklin who said, "failing to plan is planning to fail."

Even if you think your product idea is the best, do your research. Before you launch your retail business, be sure that there is a need or want for your product in the market. See how the local competition is doing. Think of something that will make your shop unique from theirs, and expand on the market instead of just copying what others already have done. Target the right audience by understanding who is interested in your products, and gear your advertisements toward that group.

2. Create a Solid Business Plan

So, you thought of a million dollar idea while you were waiting in line at Starbucks? Now you need to take a deep breath and create a good business plan (how?) before you start. You need to declare goals and describe how you plan to achieve those goals. Your program should be detailed, covering all areas of the business, including employee training techniques, advertising strategies, funding options, and product lines. Knowing what you are going to do and how you are going to do it will put you on the right track and keep you there.

3. Have a Great Advertising Campaign

You may have the best product in town, but if people do not know you exist, your business will fail. You have to create a strong advertising campaign that will build your brand. Use online methods as well as offline techniques to get your brand recognized. Social media networks, websites, and search engine optimization are useful and affordable online techniques. Offline methods should include a good location, a clear and visible sign, and local advertising methods.

Also, don't forget low-tech and free methods of marketing. Even though you might be focusing a lot of your budget on online and print ads, don't forget old standbys like business cards which have survived the test of time! (You can find high-quality inexpensive ones online from companies like Moo.com and Vistaprint. Oh, and don't forget to always use a coupon!)

4. Understand the Importance of Repeat Customers

Getting new customers can be expensive, so don't lose them! Keeping a customer is much more affordable than trying to obtain a new one, and repeat customers also tend to spend more money. Make sure you have high standards for customer service standards so that you can retain your current clients. Create incentive programs to keep them coming back to your shop; start a newsletter to stay in touch with them and inform them about new products or specials.

5. Train Your Employees Well

Don't you hate it when you walk into a store and some uninspired college kid is behind the counter texting?

Behind every great business are great employees. Take the time to hire only the most capable individuals, and then take the time to train them to your standards. Employee training is a huge part of your business's success. If you want to stay on track with your business plan, make sure you train your employees properly. Conduct monthly performance reviews and reward those who deserve it. Incentive programs for your employees can not only make them work harder, but also make your business more successful.

6. Retail Business = Potential Tax Deductions!

So, if you have a retail business or are in the process of opening one, you know that there are tons of unexpected expenses. Well, the silver lining is that every one of those expenses could be a deduction come tax season! If you have a retail business, make sure you use a good CPA or software specifically for the self-employed from one of the top two brands of tax software. (You can find discounts for both hr block & turbotax self-employed online) Remember, trying to save $50 doing your taxes the cheapest way might cost you hundreds or even thousands on your tax refund, so use the appropriate version with all of the features you need.

Every business needs a plan to succeed, including having the right steps in place and using the correct methods to reach your goals. Do not assume that having a good product will bring in the profits you need; there is much more to running a profitable business. Plan out your business's every move, and carefully carry out the steps you have created for a successful and profitable business.

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