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The holidays can be a tough time for those trying to stick with a healthy lifestyle. Our schedules are packed, we tend to get less sleep and have more stress, and we’re surrounded by tempting foods. As a health and wellness coach for over 15 years, I have a tried-and-true method that helps my clients (and myself!) stay on track and reset after a weekend of indulging.
Whether you’re coming back from vacation, re-setting after a long holiday weekend, or just looking for a way to refocus on your health goals at the start of the week, the 3-2-1 method is my go-to tactic.
This 3-2-1 method helps you really tune in to yourself and your goals, create an action plan and stay in a positive mindset even if you slip up. Here’s how it works:
- 3 specific goals
- 2 workout options
- 1 self-care activity
Set 3 specific health goals
When it comes to setting achievable goals, specificity is key. So start by getting clear on three specific goals for the week. They can be related to your workouts, food or mindset, but you want to get into the nitty gritty details of what, when and where you will do these things.
For example, it’s not enough to say “I will eat healthier.” Instead, if eating healthy is one of your goals, you will break it down into what, when and where. For example:
- What: For breakfast, I’ll make smoothies.
- When: I’ll make my smoothie before I grab my bag and head out the door. I’ll drink my smoothie on the way to work.
- Where: I’ll prep my smoothie in the kitchen and drink it while I’m in the car.
If exercise is another priority for the week, here’s an example of how to set your goal:
- What: 30 minutes of exercise every day. Monday, I’ll walk outside. Tuesday, I’ll go to a spin class. Wednesday, I’ll do a Pilates workout video. Thursday, I’ll walk outside. Friday, I’ll do a yoga class.
- When: Monday: after…
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