The secret to many athletes' success is that they constantly try to improve themselves. They don't settle for a good-enough version of themselves—they go above and beyond to push the limits and become even better. Why not follow in their footsteps? There's no better time to start than now: writing down your own New Year's resolutions is a step toward success.
This article covers six different health, wellness, and fitness New Year's resolutions that may inspire you in 2023. It'll also give you a push in the right direction with advice on how to actually follow through on those resolutions.
6 New Year's Resolutions for Athletes
There are countless ways to improve yourself. But if you need a little help thinking of new goals for 2023, let these realistic and attainable resolutions guide your brainstorming.
1. Diversify Your Workouts
Trying a different type of workout in 2023 can prevent you from getting bored with fitness. If you usually only run, consider adding home workouts to your routine. If you typically stick to weights at the gym, try going for a swim. Cross-training is a crucial part of elite athletes' success because it minimizes injuries. Don't hesitate to try it.
2. Make an Effort to Venture Into Nature
Being surrounded by nature can have positive effects on your health and well-being. According to a 2019 study, being out in nature for at least 120 minutes a week can lower stress levels and improve happiness levels. Whether you're out on a run, hiking, or meditating, there are worthwhile benefits to reap.
3. Nourish Your Body with Whole Foods
Cutting processed foods out of your diet and eating more whole foods can slash your risk of developing cardiovascular diseases, cancer, and other life-threatening conditions. In the new year, explore new recipes that include fresh vegetables, nuts and seeds, whole grains, legumes, and—of course—your favorite healthy proteins. A wholesome diet will complement the health gains you get from frequent exercise.
4. Keep a Consistent Sleep Schedule
Getting enough quality sleep (between 7 and 9 hours of uninterrupted sleep) is essential for athletes. Poor sleep hygiene is tied to hormone and metabolism imbalances, diminished glycogen storage, and a higher likelihood of getting sick. That all translates to a decline in athletic performance. In 2023, keep your fitness gains safe with a consistent sleep schedule.
5. Learn to Manage Stress
Often, stress is associated with negative feelings. Sure, it can have negative health consequences, but that's only if it's chronic and out of control. As soon as you learn to harness the power of stress, you can use it to your advantage. For example, positive stress (or eustress) can give you the energy and motivation to conquer a challenging task. Change how you perceive stress, and it won't control you.
6. Take Regular Ice Baths
Taking regular ice baths brings a host of health benefits: improving blood lipid levels, reducing blood pressure, and decreasing inflammation and pain. They also speed up muscle recovery times, decrease feelings of fatigue after a straining workout, and aid in strengthening mental toughness and resilience: all areas even elite athletes need help with, which is why so many incorporate scientifically-backed ice baths in their weekly routines.
Tips for Keeping With Your New Year's Resolutions
It's all too easy to fall off the wagon and completely forget about New Year's resolutions after a few months. Make sure that doesn't happen with these tips.
- Get hyper-specific: Resolutions are meant to be personal, so be sure to tailor them to your lifestyle and needs. For example, setting a "reasonable sleep schedule" is a lot more achievable if you set yourself a specific bedtime and wake-up time that works with your routine.
- Adapt your resolutions throughout the year if needed: Life circumstances change, but that doesn't mean you should drop your goals. If you suffered an injury, for example, adapt your "workout every week" to "do prescribed rehab exercises every week."
- Keep track of your progress: Writing down your small achievements has a lot of power. Everyone (even pro athletes) has moments when they doubt their capacities. Looking back at all you've achieved is sure to give you the push you need to keep going.
- Accountability is key: Having an accountability coach or partner helps you stay motivated year-round. If you're going through a tough time, they can encourage you not to give up. At the end of the year, you'll be glad to have had someone by your side.
- Be realistic with resolutions: Keep your resolutions realistic. If you've never previously taken up running, maybe break your "run a marathon" goal into smaller goals. For instance, do a couch-to-5K, then a half-marathon, then a full marathon. Ticking off those mini-goal boxes is more likely to keep you on track.
Unlock Your Full Athletic Potential
The athlete you were always meant to be could be just a few successful resolutions away. Who knows, maybe those post-workout Ice Barrel cold plunges were all you needed to break out of a fitness plateau and hit new records. Just a few changes to your day-to-day could be all the difference when it comes to boosting athletic performance.