Here’s some advice that might help.
January and February can often be challenging for many people. The holidays are over, money might be tighter, daylight hours are limited, and the weather can be freezing (in the Northern Hemisphere, anyway).
While the “New Year, New You” messaging that abounds can help infuse enthusiasm and energy in some people, I think it can feel burdensome for a lot of women. I particularly reel when I hear women talking about making this year the year they finally lose weight and drop two dress sizes. I get it, I understand it can be hard to change life-long learned habits when it comes to talking about our bodies, so if there’s one promise you make to yourself this January, make it about committing to talking positively about your body and other people’s. It’s something I’ve been giving an increasing amount of thought to lately, especially being aware of who is listening when we talk about our bodies. To empower future generations to feel strong and good about their bodies, it starts with the language we use and what they are exposed to. Remember that you are strong, powerful and important—and all of that is about so much more than how you look.
I also want to voice how important it is to step back or release yourself from any pressure you might feel to set huge goals or make any significant changes at this time of year. It’s been an undoubtedly hard start to the year—the unusually long deep freeze of the east coast juxtaposed with the devastating fires of LA, and the polarized political environment. If you’re not feeling particularly inspired to enter your first marathon or chase down an epic dream, that’s OK. For many people at the moment, it can be hard to feel enthused or inspired. If that’s the case, I get it, I’ve been there, and so have scores of other women. Here’s my best advice to help keep you in a healthy place:
- Incorporate as much strength training and high-intensity workouts as you possibly can. As you’ve likely heard me say so many times, the benefits extend way beyond your fitness and can impact your metabolic health, your mood, your brain health, and your gut microbiome. If you can’t allocate your usual time to fitness, 15 to 30 minutes of focused strength work will go really far to help!
- Get outside in daylight hours as much as possible, especially first thing in the morning and prior to sunset ideally. If this isn’t possible, consider using a lightbox.
- I’m a big fan of the sauna, especially when it’s cold outside and/or my mood is low, and the physical and mental health benefits are extensive. You could also consider contrast therapy (alternating between heat and cold, which you can learn more about here).
- Do activities you love with people you love—that could be a favorite hike with a good friend, a family dog walk—all movement counts and it doesn’t need to be a highly structured workout. When we were caught in the deep freeze outside of D.C. recently, my husband made an epic sledding track in my mom’s backyard, and all of us (yes, my daughter and mom included!) had many runs down the track on river tubes!
- Ensure you’re eating enough, particularly protein and the right kind of carbs (to help avoid limited energy availability or LEA), for where you are in your life.
- Share this newsletter with someone who might benefit from joining this community and getting access to more female-specific knowledge. Were you forwarded this message? If so, sign up here!
Above all else, be kind to yourself this year, ignore the full-gas, go get ‘em junk marketing, and remember just how strong, powerful, and important you are.
