This is the beginning of anything you want

This is the beginning of anything you want

The first quarter of a new year is a great time to start anew tracking your progress against health goals. Focus on what the EXOS four pillars of human performance – mindset, nutrition, movement, and recovery – can do for you with these simple strategies for success.

Here’s how you get started:

  1. Think critically about your goals and write them down.
  2. Be realistic and set measurable micro-goals.
  3. Don’t try to change too much all at once – try one small change at a time.
  4. Complete a quarterly check-in to measure your progress.
  5. Learn more about smart goal-setting and staying motivated.

A plan for changing your mindset

Mindset is about dedicating yourself to a goal and understanding what it requires to accomplish it. Focus on how you can maintain a positive and productive mindset throughout your journey.

Things to try:

  • Problems can be stressful. Challenges build your resilience. Can you see every obstacle you encounter this year as a challenge?
  • Start up your mind during the first 5 minutes of the morning with a positive affirmation, one minute of focused breathing, and a glass of water.
  • Your chances of achieving your goal increase by 50 percent when you make a plan and write it down.

Fuel positive change with nutrition

Nutrition fuels the mind and body, providing foundational support to maximize performance. Commit to simple changes to help ensure you’ve got the fuel it takes to make it through your journey.

Things to try:

  • Save time and promote healthier dinner choices for your family by consulting a dietitian, planning bulk meals ahead of time, shopping for ingredients, and cooking once or twice a week instead of every night.
  • Balance your workday snacks with protein and fat to help you feel fuller longer, carbohydrates for energy, fiber for fullness, and water to keep you hydrated.

Incorporate movement and fun

Movement is essential for improving performance and overall health. It’s about moving your body better. Keep it fun and interesting with plenty of variety, and less strict focus on exercise. All movement counts, and it adds up!

Things to try:

  • Turn family time into movement time. Start by walking to the playground or park, then add in pull-ups on monkey bars, dips and push-ups on benches, or short sprints through a classic game of tag when you’re ready.
  • Commit to exercising a minimum of 20 minutes per day to improve overall health, information processing, and memory.
  • Create a movement plan that gets ahead of workout boredom! Plan to try some new workouts every month. Set a goal, check the group exercise schedule, and mix things up every month. Bring a friend for more fun and accountability.

Incorporate intentional recovery

Recovery allows the mind and body to re-energize and prepare for your next activity. Acknowledge the importance of recovery along your journey by planning days of active and passive recovery. Take advantage of workouts in the water on your active recovery days, and enjoy the spa, sauna, or steam room on your passive recovery days.

Other things to try:

  • More than 40 percent of adults in the U.S. report having trouble staying awake during the day. Discover the art of the 20-minute power nap. You can’t make up for lost sleep, but you can recharge your battery, clear your mind, and improve your creativity.
  • Make time during your workday for active recovery of your mind and body with trigger point exercises, foam rolling, or active stretching.
  • Consult a performance coach for tips on movements that support improve functional movement, balance and fall prevention, and injury prevention.

Looking for more specific tips, advice, support, or guidance? Come see us in the fitness center! We’re here to help you keep your journey in focus.