What are your new years health resolutions?
My hope is you don’t have any.
Why you ask?
They don’t work.
They’re false promises.
Make 2015 different, better.
Make it a year full of wellness quests instead.
The Resolution Myth
Until just a few years ago, I always participated in the yearly phenomena called “making new years resolutions“.
What I would do, is write down everything I wanted to accomplish that particular year. It often would look something like this:
Workout Regularly
Eat Healthy
Get Lean
Run a Marathon
I thought they were all great goals, and they were. Perhaps some of these have even made your new years resolution list too.
The problem was, these resolutions were doomed from the start. Here’s why:
No Plan
No Reasons Why
No Fun
No Rewards
Resolutions don’t last because they’re typically just statements or wishes. There is no plan to achieve them, no reasons why they’re important to you that’ll make you want to stay committed to them as the year progresses. There’s no fun associated with any of them either and if you do achieve any or all of them, there’s no reward waiting for you at the end for all of your hard work and efforts.
You could say that achieving or completing the resolution is your reward but that isn’t going to do it. You know it, I know it.
Making It Work
First, let’s replace the word Resolution with the word Commitment.
Make commitments, not resolutions. When you make a resolution, you’re making a statement. When you make a commitment, you’re taking ownership in seeing it through.
Resolutions are boring and with statements such as eat healthy, workout more, and be lean – how exactly do you measure that anyways? If you have no way of measuring your efforts, than there’s no way of measuring whether or not you’re making progress.
Making progress is what will keep you excited, it’s what keeps you going and committed. It’s validation for all of your hard work and efforts.
Think Different
If health is important to you, and it’s going to be one of your commitments in 2015, then I encourage you to consider taking on the following challenge.
A year long wellness challenge broken down into 12 months that has you committed to a new health quest every month.
It will focus on three areas of wellness:
1. Health
2. Happiness
3. Service
Wellness Defined
The state or condition of being happy. Feeling good about yourself, your body, and your health. Creating and maintaining healthy relationships while helping others. Enjoying life by doing more of the things that make you happy. Living a life of health, happiness, and fulfillment.
Monthly Wellness Quests
Each month will have a specific wellness quest that will be measurable so that you may track your progress.
You’ll also be giving a why (the importance) of each months wellness quest.
We’ll keep it fun by providing you with one new recipe to try out each month, compliments of Kristen from KristenreNae.com.
You also get to decide on a monthly reward for completing that months wellness quest.
Added Monthly Bonus
Each month also includes a Motivational Message from my Motivational Monday Message series to keep you motivated, accountable, and on track.
Resolutions are so old school… it’s all about wellness quests.
12 Months / 12 Wellness Quests
January
WELLNESS QUEST: Eat 30 Pieces of Fruit
You have the entire month to eat a total of 30 pieces of fruits. Real fruit that isn’t packaged or canned. Have one per day and you’ll easily achieve January’s quest. 30 fruits in 30 days.
WHY: People who eat more fruits are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.
RECIPE: Fruit-Dip: High Protein Snack
MOTIVATION MESSAGE: How To Successfully Lose Weight
February
WELLNESS QUEST: Drink 600 Ounces of Water
You have the entire month to drink a total of 600 ounces of water. Sounds like a lot, but when you break it down per day, it’s only 20 ounces per day and if you drink more than that, then you’ll blow this months quest out of the water (pun intended).
WHY: Water helps your body keep your temperature normal, lubricates and cushions joints, protects your spinal cord and other sensitive tissues, and gets rid of wastes through urination, perspiration, and bowel movements.
RECIPE: Crockpot Apple Cinnamon Oatmeal
MOTIVATION MESSAGE: Maximize Your Resources
March
WELLNESS QUEST: 30 Miles of Walking
You have the entire month to walk a total of 30 miles. Walk one mile a day and you’ll be right on track or a few miles every other day. 30 miles in 30 days.
WHY: Research has shown that the benefits of walking at least 30 minutes a day can help maintain body weight and lower the risk of obesity, improve blood pressure and blood sugar levels, and enhance mental well being.
RECIPE: Baked Salmon with Asparagus
MOTIVATION MESSAGE: Identify Your Why
April
WELLNESS QUEST: 1000 Squats
You have the entire month to complete 1000 squats. That’s 250 per week or 33 per day.
WHY: Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. They can be done anywhere and without the use of weights or equipment.
RECIPE: Healthy Lunch: Tuna, Avocado, Egg
MOTIVATION MESSAGE: Self-Discipline
May
WELLNESS QUEST: 1000 Push Ups
You have the entire month to complete 1000 push ups. That’s 250 per week or 33 per day.
WHY: Push ups help you exercise the chest, abdominals and lower back and also build strength in the quadriceps. They can be done anywhere and with no equipment.
RECIPE: Apple Banana Oatmeal Muffins
MOTIVATION MESSAGE: An Option vs. A Must
June
WELLNESS QUEST: Eat 30 Salads
You have the entire month to eat 30 salads. Keep it easy and have one per day or, a few salads per day ever couple of days. 30 salads in 30 days.
WHY: Eating salad almost every day may be one of the most healthy eating habits you can adopt, and one of the simplest. Eating salad is also a great way to cut calories and increase satisfaction.
RECIPE: Roasted Spaghetti Squash
MOTIVATION MESSAGE: Overcoming Fear of Failure
July
WELLNESS QUEST: Create 30 Journal Entries
You have the entire month to create 30 journal entries. If you don’t have a journal, get one. Keep track of your days; what you ate, exercise, how you felt, what you felt, what you did, whatever comes to mind.
WHY: Keeping a journal allows you to track patterns, trends and improvement and growth over time. It also helps you clarify your thoughts and feelings, know yourself better, and reduce stress.
RECIPE: Eating Clean: Crock Pot Southwestern Stew
MOTIVATION MESSAGE: Overcoming Fear
August
WELLNESS QUEST: 1000 Crunches
You have the entire month to complete 1000 crunches. It can be any form of an abdominal crunch. 34 crunches per day of any type will get you there. 1000 crunches in 30 days.
WHY: Crunches help improve your balance by strengthening your abdominal muscles. They help to improve your posture, which helps you function efficiently in everyday life. They can be done anytime and anywhere, no equipment needed.
RECIPE: Quinoa Chicken Chili
MOTIVATION MESSAGE: Perspective is Everything
September
WELLNESS QUEST: 30 Miles of Running
You have the entire month to complete 30 miles of running. You can either run a mile per day or several miles all at once. 30 miles in 30 days.
WHY: Running is one of the best forms of exercise for losing or maintaining a consistent weight. It also helps to relieve stress, boost confidence, and eliminate disease.
RECIPE: Simple Snack: Guacamole
MOTIVATION MESSAGE: Making Time
October
WELLNESS QUEST: 300 Minutes of Meditation
You have the entire month to complete 300 minutes of meditation. That’s either 10 minutes of mediation per day (which I recommend), or longer periods of time less often. 300 minutes in 30 days.
WHY: Meditation provides a greater inner calm throughout the day, reduced cortisol (the “stress hormone”), improves brain function and memory, and can be done anywhere.
RECIPE: Cajun Chicken Stuffed with Pepper Jack Cheese & Spinach
MOTIVATION MESSAGE: Sense of Accomplishment
November
WELLNESS QUEST: 30 Thank You Notes
You have the entire month to send 30 thank you notes. It can be email, text, video message, or a good ole fashion hand written thank you note (my preference). Friends, family, colleagues, neighbors – 30 notes in 30 days.
WHY: Research suggests that individuals who are grateful in their daily lives actually report fewer stress-related health symptoms, including headaches, gastrointestinal (stomach) issues, chest pain, muscle aches, and appetite problems.
RECIPE: Apple Pie
MOTIVATION MESSAGE: Environment is Everything
December
WELLNESS QUEST: 300 Pages of Reading
You have the entire month to read 300 pages. This could be one book or combination of a couple of books, depending on how many pages in each book. Ten pages per day, or more than 10 pages several times per week, will get you there. 300 pages in 30 days.
WHY: Reading helps to build concentration and attention skills. No matter what you’re wanting to do or become, you can’t do it without more knowledge. Reading is an excellent way to get where you’re wanting to go.
RECIPE: Stuffed Bell Peppers
MOTIVATION MESSAGE: The Importance of Laughter
Rewards
Plan your rewards ahead of time so that you know what it is you’re working towards. It could be anything from going out to your favorite restaurant, buying a new outfit, or getting a massage. Whatever you decide on, make sure it’s something fun and worth working for.
“The greatest quest in life is to reach one’s potential.”
~ Mychal Wynn ~
awesome plan here!
Thanks Bryan! Let me know which ones you decide to try out! 🙂 Cheers!
Love it Mike!
Easy goals to reach, yet each one will have a massive impact on the lives of your readers. You can build great habits from each of those plans 🙂
I personally love apps and tools to keep track of those new habits. I currently use the Lift app for iOS and I pre-ordered Pavlok (pavlok.com).
Keep up the great work man!
Thanks Jan! That’s exactly what it’s all about…building good habits going forward. Apps are great aren’t they? The Lift app is certainly a good one and that’s great that you’ve ordered Pavlok. You’ll have to let me know how that works out. Thanks for being here… Cheers!
Completely agree about measuring your goals. I can personally say that my goals have been very general, and I never wrote them down, which makes them even harder to measure. Love this 12 month quest!
Thanks for your comment Kristen! 🙂 Being able to measure progress for what we write down as goals is a big part of what keeps us committed and motivated to keep going as we continue to see the progress we’re making.
Great article, I haven’t done new years resolutions before and this year I am trying to do a 101 days to change challenge. I agree with what you say planning is one of the keys, thats why I am planning ahead now to start my challenge in Jan 2015. Will check back here soon!