New Year Resolutions, New Year, Healthier You

By Denis Reynor

IT’S 2019!!!

Happy New Year to all and hoping that 2019 is your year.

This is the time of New Year Resolutions, and quote I always say to my clients is:

No Idea is a Bad Idea, Goals Build Motivation, use it well

Each January, roughly one in three people resolve to better themselves in some way. But unfortunately a much smaller percentage of people actually make good on those resolutions. While about 75% of people stick to their goals for at least a week, less than half (46%) are still on target six months later, research suggests.

It’s hard to keep up the enthusiasm months after if you’ve set goals that are now looking that they were probably set too high and out of reach. But don’t worry they are not impossible to complete, they might need to be slightly readjusted.

This Year I am setting goals that are actually Daily Requirements that we all need to improve our health but are not being met due to change in our lifestyle.

Here are my daily New Year Resolutions for 2019:

1.Hit 10,000 steps daily

I have the Samsung Galaxy Gear Fit 2 pro watch that records: Steps, floors climbed, heart rate, calories burned, and I can manually input classes to record physical activity. I really like have a step count on as it does tune into a self-competition very quickly as you don’t want to break the chain on targets.

2. Drink 3 litres daily

Everybody comes in different shapes and sizes; therefore, everyone will require a different amount of water per day. On average, an adult male requires 2.5 litres of water every day, as an adult female requires only 2 litres of water according to the University of Medicine. This figure can change depending on the activities you do daily. Myself, I require 3 litres of water a day for my active day working in a gym.

3. Eat 1kg of Fruit and Veg (mix)

I’ve been told by my doctors to increase my fibre: Dietary fibre — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fibre can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer. For this 1kg fruit & veg challenge you’ll be surprised how heavy some fruit & veg are.

4. Get 7hr+ of sleep each night

I am very guilty for not getting my required sleep in most nights and I have noticed the effects it has on my body. Scientists have gone to great lengths to fully understand sleep’s benefits. In studies of humans and other animals, they have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, longevity, and other vital functions. The features are just some of the areas in which we can all benefit from sleep. Make it your obligation in 2019 to sleep well.

5. Read before bed

Being active on our phone or watching TV in a dark room just before we go to bed can lead to eye strain, headaches, and the failure to power down to go to sleep. If you are going to be watching TV before you go to bed or be on your phone try lowering the brightness levels on the screen to help prevent eye strain and to lower brain activity. I myself am going to start reading a book before going to bed to help Improve Mental Stimulation, Focus and Concentration.

6. Get 30 minutes of exercise each day

Not only is this goal good for your Muscles and Bones, it has a wide range if benefits both physically and mentally. It Can Make You Feel Happier and Increase your Energy Levels with better blood circulation around the body. As we all know it will help us with Weight Loss, but it will also reduce our Risk of Chronic Diseases and help improve our Skin Health.

7. Get at least 100g of Protein daily

This 100g target is designed for me and can be changed.

Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

If you are trying to build more muscle, your body needs to make more actin and myosin by joining amino acids together inside the muscle. … When we eat protein – such as meat, fish or eggs – our digestive system breaks it down into amino acids, which our bodies can use for a range of functions, including muscle building and or repairing muscle.

Now I’m not saying you have to do them all, try pick one of the following worthy resolutions, and stick with it.

For any question or more information on goal setting and gym programming, email me at

Here’s to your health in 2019!