Start by Taking One Step at a Time

We all know that most New Year’s Resolutions fail.

But do you know why?

Here’s one possible explanation. Most people set a huge goal for their resolution, and when they start trying to make that goal come true, they get frustrated by its overwhelming nature.

Does this sound familiar?

Did you ever resolve to, say…

⦁ Lose a great deal of weight?

⦁ Or go to the gym six days a week for 90 minutes?

⦁ Or meditate for an hour every morning?

And then… quickly realized how hard such huge tasks are and just give up altogether?

If you have, then you’re not alone. If you haven’t, then you’ve obviously never made a New Year’s Resolution!

Start Small

Try something different this January – or any time you want to build a new habit.

Start small. For example:

⦁ If you want to lose a great deal of weight, then maybe start by trying to eat one healthy meal a day.

⦁ If you want to exercise regularly, start with a 15-minute walk three days a week, and then add a few minutes a day the second week, and so on.

⦁ If you want to establish a meditation practice, then try to meditate for 1 minute each morning for a week. Seriously – set a timer! Add another minute each day the second week, and so on.

Another brilliant tip, popularized by the best-selling book “Atomic Habits,” is to stack the new habit onto an existing one. For example, go for that morning walk immediately after you brush your teeth in the morning.

Try it. It works.

Build on each small success, getting stronger at each step along the way. You wouldn’t expect to be fluent in a new language in your first class, would you? Of course not!

Most resolutions are about ABSTAINING from something – or punishing yourself for “bad” behavior. But this new approach is about setting realistic expectations for POSITIVE change.

Remember, it’s never too late for that.

We’re Here to Help

When it comes to fitness, remember that you have succeeded at reaching countless goals in your life. You have a track record of success to draw on. It’s one of the great blessings of being a little bit older, isn’t it?

You’ve set big goals and reached them in the past. In your career, in raising your kids, in saving for retirement.

Getting in shape – or staying in shape – is no different.

We want to help you build exercise, and overall healthy living, into your daily routine. Consistency is key to getting good results and living a long, strong life.

So is having plenty of support around you.

So is having people hold you accountable.

So is being gentle enough with yourself that you acknowledge your progress.

You get all that and more with our effective, safe and fun approach. Let’s get started on building your new habits today.

Resolved!

How Exercise Keeps Us Moving Right

Moving with stability and control can become more challenging as we age. If you’ve noticed this, then it might be time to start exercising to increase your mobility.
For example, can you squat down and then get back up? Do your joints ache, like your wrists, hips and knees?

With poor mobility, we can lose the ability to do things we enjoy; have a higher risk of falling; and experience social isolation.

Studies suggest that the more we exercise, the better off we’ll be. Mobility limitations in older adults are commonly caused by low physical activity, strength or balance impairment, obesity, and chronic illness like diabetes.

In addition to strength training, mobility work often includes foam rolling, mobility drills, and stretching. By working out to increase our mobility, we help avoid injury; protect and support joints; and maintain a fuller range of motion.

For maturing active adults, mobility work is essential for a safe, healthy lifestyle – whether you’re picking up grocery bags or kettlebells, cleaning house or completing a workout.

Sore joints, limited movement and joint pain are often made worse by our sedentary lifestyles. We sit a lot. We don’t move much at most jobs. We look at screens too much, hunched over a desk or looking down at a phone.
The right exercises can prevent bad posture, pain and physical disfunction.

Take an active role in maintaining your mobility so you can live the life you want to live. We’re here to show you how.

Healthy Recipe, Black Rice with Brussels Sprouts and Fried Eggs

This meal-in-a-bowl is slightly adapted from one in the couple’s new cookbook, “Rice is Life: Recipes and Stories Celebrating the World’s Most Essential Grain” (Chronicle, $29.95). It’s fortifying, simple to make, and flavorful enough to convince you to get to know this ancient gluten-free grain better. Black rice can now be widely found in health food stores and Asian markets, and increasingly in many supermarkets. Serves 4. – Susan Puckett

Ingredients

⦁ ¼ cup plus 1 tablespoon extra-virgin olive oil
⦁ 1 large yellow onion, halved and thinly sliced
⦁ Kosher salt
⦁ 1 pound Brussels sprouts, trimmed, halved, and thinly sliced crosswise (or shredded with a food processor fitted with shredding blade)
⦁ 1 cup non-sticky black rice, such as Lotus Foods Forbidden Rice, cooked according to package directions
⦁ Zest and juice (about 3 tablespoons) of 1 large lemon
⦁ 4 large eggs
⦁ Freshly ground pepper

Instructions

⦁ In a large skillet, heat ¼ cup of the olive oil over medium heat. Add the onion, season with about ½ teaspoon of salt, and cook, stirring, until barely softened and golden brown, about 10 minutes.
⦁ Add the Brussels sprouts, season with about ¼ teaspoon of salt, and cook until softened, about 4 minutes.
⦁ Stir in the rice and cook until heated through, about 1 minute.
⦁ Add the lemon zest and a tablespoon of lemon juice, turn off the heat, and taste for seasoning, adding more salt or lemon juice if desired.
⦁ Meanwhile, in another large nonstick skillet, heat the remaining tablespoon of olive oil over medium heat. Crack the eggs into the skillet and cook, flipping once until the whites are set but the yolk is still runny, about 3 minutes total. (Or for sunny-side-up eggs, cook without flipping until the bottoms are set, then lower the heat to medium-low until white are fully set.)
⦁ Spoon the rice and brussels sprouts mixture into wide bowls, top each serving with a fried egg, season with a little salt and pepper, and serve.

Susan Puckett is an Atlanta-based food writer and cookbook author.