Achieving Your New Year's Goals

​With the New Year upon us, why not create a new you? Try these personal challenges to help you accomplish your 2017 wellness goals. Remember that any time you set goals for yourself, they should be SMART goals. 

​1. Eat the rainbow. Incorporate a variety of colorful fruits and vegetables into your diet. Each color represents a different phytonutrient.  Phytonutrients are key to a healthy diet and increasing your intake of colorful vegetables also increases antioxidants like vitamins A and C. Step out of your comfort zone and try something new. "Hey Mikey, you might like it!" 

Photo source: ticketyboohealthcoaching.com

​2. Get up and move. Being physically active is not just about losing weight. It is about developing a healthier lifestyle. Regular physical activity will improve your mood and sleep, strengthen your immune system, lower your blood pressure, and help regulate your blood sugar and cortisol (stress hormone).  Find something that you enjoy doing and that will get you up and moving. “A body in motion stays in motion”. Go for a walk, play in your garden, or take a fitness class. I recommend being active for at least 30 minutes every day.

3. Reduce stress. High levels of stress can take a toll on your health and happiness. Every day, make it a priority to relax and reset your mind. Go on a walk, read a book, meditate, take a bath, breathe deeply, diffuse essential oils like lavender and serenity – or anything that helps you take your mind away from the stress of life. I challenge you to reduce stress by spending less time on social media. As I traveled last month, I realized that we have become a society of zombies. Everyone in the airport was glued to their phone or tablet. Take a break from it and just be. It is in the quiet moments where we create the true intuition that can speak to our hearts.

Point Reyes, CA; Photo by Randy Harris

​4. Get adequate sleep. If you do not get enough sleep, your immune system will become suppressed. Plan to get at least seven to eight hours of sleep if you are an adult, and even more for kids and teens. Set the stage for healthy circadian rhythms by turning off all personal electronics a couple of hours before bedtime. If you are someone that has a difficult time staying asleep throughout the night, try using essential oils like Lavender or Serenity. Apply to the bottoms of your feet at bedtime or diffuse them as you sleep.

​5. Take chances. Challenge yourself to try new things and achieve goals that you never thought you could. Personal growth occurs when you step outside your comfort zone. Travel to a place you have never been before, learn a foreign language, or start a new career. We only get one life to live and you never know what will happen, so go for it!!