Happy New Year: Feeling Good in January

We All, hope you had a really festive and restive (sp) Xmas and New Years.

January I find is always the hardest 30 days to get yourself through: Christmas is gone, you're back to work and also the mornings are still dark and cold. Everything warm and enjoyable seem so far away. It's also the time most of us will end up breaking our own resolutions. Most people (some figures put it as high as 90%) will sign up for a gym and never go after January. Infact this is so expected that many large chain gyms rely on that to make a profit.

Wellness is one side of health that is often overlooked by health and fitness professionals. We get so caught up in body composition, reps as well as sets and healthy eating that we can often forget to make sure companies are happy (incidentally, its this inclusion of well being that motivated me to change my designation from personal trainer to coach. Some occasions even Coach). I'd like to share a few things that help me through this particular part of the year and a couple of resolutions that I have made in the past.

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With the sun seemingly at the centre of some other solar-system we can find ourselves lacking in Vitamin D. Go get yourself a increase of sunshine (ideally by going on holiday somewhere nice) through getting outside for a few minutes, even if you just stand and watch the particular birds. You'll find yourself uplifted. Also, get a shot of sunlight in a bottle and grab some vitamin D supps (anything around 5-15μm a day is fine, some supplements are higher). You are considering the D3 (cholecalciferol) form as this is the type synthesized in the pores and skin. Remember though that supplements are just that: supplemental. Its no replace to a few mins outside in the fresh air. Oh and guys, necessary for testosterone production. (I don't recommend the use of sunbeds, ever).

Ressent. B

The Vitamin B complex is water soluble, which makes it pretty hard to overdose on and has a number of important roles within humans. In particular B12 can 'improve' moods and outlook. 2-3μg is an ideal amount, and most people get this through diet. I've found which due to the physiological stress ( anyone who knows me would barely call it mental stress) of what I do a little extra Conna?t -B goes a long way.

Fibre

With the dark and cold weather typically the temptation is to get home and fill up on stodgy comfort meals (I do it myself, I have a huge risotto in the fridge, homemade chicken and pork stock, with pesto, peppers, spinach... are these claims helping? ). We often find ourselves bloated and sluggish with this diet, so make sure you get in plenty of fibre. Oats are the absolute favourite source, if you're not keen on eating grains there is certainly plenty in a variety of fruits and vegetables (sweet potatoes for the win here, particularly the skins). Personally I find the govt RDA ridiculously lower on this (15g just isn't enough at all) and aim for somewhere within 40g and 50g a day. Bear in mind though thats with nearly 4500 kcals. If your caloric load is less, try going for regarding 25g. It'll help you poop, and THAT will make you feel better.

Promises

Resolutions are tricky things: they are meant to point out to us what we should could improve in ourselves in the coming year. People arranged their sights wildly high with these and are doomed to failing and feeling glum in no time at all.

How then can you set a great Happy New Year: Feeling Good In January Resolution? Try this:

1 Set something you can actually accomplish

2 Set something you've never done before (but might always wanted to)

3 Set something you're going to enjoy

4 Arranged something cheap

5 Set something FUN!

It doesn't all need to be about weight loss and exercise. My all time favourite resolution was obviously a couple of years back when I decided it's time I learnt to screen. Not only was it great fun learning (its one of the just times I can honestly say I FELT myself learning something) it's a great stress reliever, has improved my coordination to and from of the gym, and is fun to show people. I'm still studying now (four balls is really hard). It cost £6 for any decent set of balls and a DVD showing me the basics.

Choose something that YOU have always wanted to do and find the time to learn it. No matter what the weather is like outside a head full of B vitamins, the gut full of fibre and a 3-ball outside cascade are very good.

Happy new year Good luck

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