9 Ways to Get Back on Track (Part 2)

So here we are – halfway though January; it's cold, dark and both the UK and Spain are facing strict new lock-downs because of Covid19; Christmas is gone and summer seems so far away and really all we want to do is hibernate until things get better. It's an easy mindset to fall into – staying at home (whether by choice or compulsion), eating comforting foods (read sugar and carbs), maybe drinking just a bit too much, watching TV, Netflix or YouTube and hiding under the duvet are all understandable in the circumstances, BUT … do you really want to put your life on hold for months? Do you want to get to the spring and wonder where the time went? Our Primal ancestors didn't have the option of hunkering down for the winter – yes, they would have huddled together when the weather was really bad but not going out to look for food and fuel was not an option – it was do or die. Fortunately for us, we're not in that position but we can look to our ancestors for inspiration - they just lived with whatever was happening and made the best of it.

So we can whinge and moan about the weather, Covid and the lockdown and give in to the temptation to hibernate, or we can face the challenge, gird our loins and make the best of it while we wait for better and warmer days to come.

In this week's blog I am offering you 9 ways to make your life positive, healthy and invigorating so that you can make the most of every day – whatever the weather.

1. Mindset

“Whether you think you can, or you think you can't—you're right.”

Henry Ford

To begin with, it's all about mindset – making a decision to be positive and happy has a marked effect on our whole sense of well-being and makes us more likely to succeed in eating well and exercising, and the thing is, physical movement and good food impact positively on our feel-good hormones so we get to feel even more happy and positive. And it is a decision – we can decide to be happy, whatever the circumstances; happiness is internal, not a result of external events

which leads me to getting the right mindset for the changes we want to make -

Changes need to come from a positive mindset, not a negative one

If we stand in front of the mirror or on the scales post-Christmas and berate ourselves for eating 'the wrong things' or feel self-loathing because we don't look the way we want to look, we're setting ourselves up for failure. According to statistics, between 82% and 90% of New Year's resolutions fail and I think this is often because they're made in a spirit of regret – 'I'm going to stop eating sugar', 'I'm going to go to the gym 5 days a week'. 'I'm going to give up pizza' – not necessarily bad resolutions in themselves, but if they're made because of something we dislike about ourselves and therefore focus on what we see as 'bad', then they're almost certainly going to fail. In my Christmas blog, I wrote about giving up on 'food guilt' and I still stand by that – changes need to be positive and affirming, not punishment for being who we are.

2. Goals - positivity and self-love

Look after your body because you Love it, not because you hate it

Deciding what changes to make to get back on track means finding your 'Why' and this needs to be a positive statement. Think about what it is you want to gain from the changes – More energy? Better health? Being able to keep doing the things you love? Free from aches and pains? Better sleep? Feeling good in your skin? Focusing on positive outcomes makes changes easier because you're investing in something good not fighting something bad. And keeping the vision of the 'future you' clearly in mind will get your through the inevitable temptations and grumpy days.

3. Take small actions each day

'It is better to take many small steps in the right direction than to make a great leap only to stumble back'

Old Chinese proverb

Another reason New Year's resolutions fail is that in a desperate attempt to 'do something', we try to make huge changes which we then can't keep up. We tell ourselves that we're going to get up at 5.00 every morning for a run; give up chocolate, alcohol, smoking, pizza...; drink 10 glasses of water a day and learn a new language because we want to see the changes quickly. The problem is that willpower is actually a limited resource and trying to make too many big changes at once can quickly deplete it resulting in giving up which then leads to more feelings of guilt and failure.

When you have set your 'Why', focus on small changes that you can do every day, almost effortlessly, which will take you towards your vision. In his book Essential Zen Habits, Leo Babauta describes how to create new habits through tiny steps such as walking for 5 minutes each day instead of committing to running for 30. As the habit gradually becomes formed, you can increase the time or even run a little if you want to.

Any habit can be formed this way – making small daily changes can and will add up to huge benefits. Set yourself 2 or 3 small things to do each day then bask in the glow of success when you have achieved them.

4. Get outside

“There's no such thing as bad weather, only unsuitable clothing.”

Alfred Wainwright, A Coast to Coast Walk

Here in Spain, we see grey dull weather almost as an affront but in fact, as I type this, it's very grey, cold and wet and I'm sitting by the wood-burner; the cats are all asleep by the fire and the days of paddle-boarding and sunbathing have faded into a distant past. It's hard to work up any enthusiasm for going outside.

Many of us are fair-weather exercisers – it's so much easier to be outside when the sun is out and the weather is warm, but daylight, even the muted, grey daylight of January, is still important to our genes and our well-being. The air outside, especially in natural environments, is charged with negative ions (a good thing!) which have been shown to improve mood, boost the immune system, improve sleep, increase oxygen levels in the brain and improve concentration and alertness. By contrast, indoor environments tend to be filled with positive ions which can lead to drowsiness, fatigue, headaches, and even contribute to depression and anxiety. So try to get out every single day – dress for the weather and take a walk in nature; in a park, by the sea, in the garden, wherever you can.

In addition, there are actually many health benefits to being out in the cold including boosted immune system, increased calorie burning, improved heart health, better sleep, improved brain function to name but a few. We're hard-wired to adjust to all weathers and by being outside for at least a short time each day, we can get some real benefits.

5. Maximise sleep (but not too much!)

I have written about the importance of sleep many times – it's often the one thing that gets overlooked when we try to make positive changes to our lifestyles but it has a huge impact on everything else. You can eat healthily, exercise appropriately, drink water, give up smoking but all of these will be compromised if your sleep isn't optimum. Lack of or poor quality sleep can increase carb cravings, impact mood, increase fat storage – especially in the tummy area! - increase anxiety and depression and pretty much scupper all your good intentions. So it's really important to prioritise sleep -

• Keep your bedroom cool and uncluttered

• Go to bed early so that you can get 7-8 hours of sleep

• Reduce the use of screens after dark or use night modes to reduce blue light

• Make evenings quiet and dark – reduce the use of artificial light

• Try to avoid too much stimulation in the hours before bed – e.g. exciting films, video games, caffeine, alcohol

• Avoid eating late – your body will find it hard to relax if it's trying to digest a big meal

• Journaling can help you to empty your head of worries and thoughts if those are keeping you awake

On the other hand.....

As I have said above – vegging out at home and not venturing outside can make you feel drowsy and uninspired. The goal is optimum sleep, not an excuse to snooze all day :) There is such a thing as too much sleep so if you know you have had a good night's sleep but you're still tempted by an afternoon nap – get yourself outside or do something active to wake yourself up.

6. Make plans

Yes, the summer seems a long way off but there's nothing to stop you making plans for the better weather and they might even inspire and encourage you with your health and well-being goals. Spend some time thinking about what you want to do once the weather improves (and we're allowed out!) - is there a hike you've always fancied doing, a place you'd like to visit, a sport you'd like to try or get back to? Actually booking anything at the moment might be a bit optimistic but you can still plan – look up itineraries, find a training school or course, look at maps, collect information – all of these will help you to plan and look forward and keep you positive for the next few months.

7. Try something new

Keeping on learning keeps our brains young and supple and just because we're stuck indoors with weather and lock-downs doesn't mean we can't try new things. If you find yourself in a bit of a rut, think of something you would like to try or learn – it could be a new language – perhaps tying in to your plans (see above); if you like cooking you could try new recipes or adapt favourite ones to healthy/Primal; take an online course or start reading up on something that interests you; find a new sport to try or something creative if that's more your thing. Push yourself to learn new things and enjoy the curiosity we had as children but so often gets forgotten.

8. Look for inspiration

Who or what inspires you? What makes you want to up your game whether that's for health, work, hobbies, sport, attitude or mindset? Having a role model or a dream can really help us keep on track – for me, dreaming of getting back to my paddle board inspires me to to keep healthy not just so I can do it but also because I want to feel good about myself on the beach; strong women keep me focused on business goals, and I feel inspired by people who have a great outlook on life. Whatever your goals for this year, find someone or something to really inspire you; try to take on some of the qualities that you admire and envision yourself stronger, happier, healthier and powerful in your self.

9. Find a friend

Having a companion on your journey makes it so much easier – if you can, find a friend who can share your goals and dreams so that you can encourage and inspire each other. Committing to something with someone else will keep you on track when maybe you feel like giving up and it's great to have someone to celebrate your successes with too. This is particularly important if you want to make bigger changes such as choosing to live Primally – having another person to share your ideas and aims with will definitely help you to succeed.

So what do you really want to get out of 2021? Set your aim high and enjoy the ride and please let me know in the comments what you're doing and any other tips that help you stay on track.

Happy New Year and may it be happy, healthy and fabulous

If you would like to know more about living Primally or would like to discuss how I can help you reach your health and well-being goals, contact me via the website for a free, no-obligation Discovery Call