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Having a systematic approach with strategies that align with your intention, you can establish a lasting routine that enhances both your physical and mental well-being.
Whether its a fitness event, a personal dream, a career move, weight loss or becoming more accepting of your current self, 'new years' go hand in hand with resolutions. As we all know, by week 5, or around February 1st, the resolution is diluted, less resolute or disappeared completely! So how do we set, start and continue successfully throughout the year with our intention? Lets take a look at some of the factors that once accumulated, and reviewed consistently will deliver
'success'.
Set clear goals
Firstly, what is the intention? Secondly is the intention specific? Thirdly is it realistic? For example, one could say: "I want to go to the gym at least 3 times per week to lose weight." Or I could say: "I want to go and lift weights five times, in every two weeks, for six months, in order to lose body fat and gain 4kg of muscle mass." In this situation the second intention is specific, realistic and has the potential to be met and celebrated because it allows for life getting in the way and plans going a little bit off piste.
Measure Progress
If we take the above scenario as an example, the intention or goal can now be measured. This means finding facts and numbers and defining the plan. Important recordings could be:
initial body fat %
initial muscle mass %
Body fat lost after 1 month/2 months/3 months
Muscle mass in grams gained after each month
The raw honesty of facing facts and numbers can sometimes create fear. But this is an essential part of the process and can keep us accountable. A coach, friend or gym colleague can support and help with this. Now we have the beginnings of a systematic approach.
Personalise your food plan
Rather than nutrition, think of nourishment as the cornerstone of your diet. What nourishes you? What supports you? What satisfies you? Then choose: Establish protein with every meal; build around it with vegetables as carbohydrate; adding whole grains and seeds alongside healthy fats that will fuel your lifestyle. This can also be measurable and support the initial goal. Taking our above example we could now fine out:
How much protein am I currently eating?
How much protein would I need daily to support gaining 4kg of muscle mass?
How many essential fats do I need to support my health and NOT add to my body fat mass?
Is this meal or snack going to support and nourish my future exercise?
Is this meal/snack going to support the recovery of my exercise?
Move
Whatever the resolution is, movement should be a part of a daily routine. Our bodies were made to move and daily activities like walking, yoga, or strength training not only provide numerous physical benefits, but also emotional and mental stress relief for the busy non-stop story telling chattering mind of the average female brain! Remember weight training clears brain fog; cardio improves mood and gives an energy boost, whilst yoga, mobility and flexibility training greatly help reduce mental or emotional stress.
Lift
As with movement, lifting, pushing, pulling should and can be a part of a healthy woman's weekly activity plan. For bone strength, sarcopenia and osteoporosis prevention, incorporating a weight training programme at home, or in the gym will keep us stronger, mobile, and capable for longer. Once again this can be related to the overall goal:
How much weight do I need to lift, weekly or bi weekly in terms of sets and reps in order to achieve the desired muscle mass gain?
Rest, recovery and sleep
A rested state allows a woman to sleep well; gives her brain space to learn; increases her window of tolerance and calms her nervous system. Doesn't that sound wonderful? Seeking out activities, situations and places that deliver these will assist 'rest'. From a physiological perspective, "recovery is a crucial part of the body's natural homeostasis, restoring the body to its normal state after experiencing stress." [1] Activities like yoga, pilates and/or stretching or even a leisurely walk, offer opportunity to assist the body in returning to a rested recovered state.
Sleep, however is the only time the brain has time to rest. "When sleep is abundant there is vitality and health."[2] Sleep loss/and or disorders can:
negatively impact metabolism
lower immunity
affect mood
alter emotional regulation
decrease cognitive flexibility
decrease cardiovascular protection
decrease blood pressure regulation
Find Purpose and Meaning and be Consistent
Making sense of our life, finding an enjoyable and meaningful role, having connection and communication with others or contemplating learning a new skill, can deepen one's sense of purpose. This could be a work or social or family environment, or even a fitness intention!
And be Consistent
Fitness and nutrition are journeys, not sprints and success is really the accumulation of small efforts, consistently repeated every day. If you’re wanting to see measurable progress by December 2025 see which of the above strategies appeal. I would love to hear how you plan to start and which 'intention tips' you feel are most helpful.
Resources:
[1] Athlete Recovery. Sportsmith. https://www.sportsmith.co/articles/athlete-recovery-putting-the-fundamentals-in-place[1] Athlete Recovery. Sportsmith. https://www.sportsmith.co/articles/athlete-recovery-putting-the-fundamentals-in-place
[2] Why we sleep. Matthew Walker
Rest. Burrell Education 3rd Age Woman EVERGREEN
MenoStrength® Burrell Education
Slay. Stacy Simms
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