Whether you want to drink less, lose a little weight or beat your 5k personal best, GHN have the answers.
Heading into 2020 with the vague intention of “becoming healthier” or “working smarter” isn't enough. You might have the willpower, but you won't get anywhere without a plan.
Whatever your goals, our experienced GHN team offer the advice you need to turn ambition into action. Here's how to finish the year stronger than when you started.
The Goal: Lose Some Weight
GHN Tip: Go bigger on flavour, not just lighter on calories. "Don't be scared of using too many herbs. Just throw it in there – chopped parsley, lots of basil, chives," we say. Some favourite low-calorie flavour-enhancers include dried mushrooms, liquid aminos, pickles and preserved lemons. We also advocate blow-torching meat and veg for a delicious char, instead of frying in oil.
The Goal: Get More Sleep
GHN Tip: Reset your "Chronotype" to fall asleep earlier. It starts with a consistent waking time. Even on weekends: Sleeping in doesn’t catch you up. Plus you need as much sunlight as you can in the morning; in the winter, you’ll need simulated light. Try to eat early and train before work. It'll pay dividends come bedtime.
The Goal: Quit Procrastinating
GHN Tip: Be specific about when and where you intend to carry out tasks. You won’t repaint the hallway "sometime this month" – you’ll repaint it from 11am to 4pm next Sunday. If it's a creative task you're postponing, give up on the concept of inspiration, too. If you want to write a blog, sit down and write every weekend without fail, even if you feel you have nothing to say. Routine is the key to success.
The Goal: Beat Your 5K Time
GHN Tip: Keep your pace as even as possible. The toughest part is from 3km to 4km and this is where people lose focus and let their pace drift. To run a PB, you need to hit 3km, then push – but not sprint. In training, keep your recovery periods short and get used to the sensation of running on tired legs. A fast 5K will hurt – the best you can do is prepare.
The Goal: Quit Midweek Drinking
GHN Tip: Don't stop going out. So many people who take a break from booze hide away at home avoiding their friends and, unsurprisingly, hate the experience. All this does is reaffirm the limiting belief that alcohol is central to your life. Decide in advance which will be your non-boozing nights and plan a few alternative drinks, including a back-up if your first choice isn't free.
The Goal: Fueling Your Body Correctly
GHN Tip: What is the best fuel for your body?
We need all three macronutrients Carbohydrates, Proteins and Fats.
Carbohydrates are the preferred fuel for most cells in the body. Our main energy source, carbs are important for fueling the body and brain, protecting our muscles and feeding the bacteria in the gut.
Proteins are important “building blocks” for our bodies. Proteins are in every one of our cells, where they’re used to build and repair tissues; to make enzymes and hormones; and to build muscle, bone, cartilage, skin and blood.
Fats are also necessary for every cell in our bodies. They help us absorb some vitamins (vitamins A, D, E and K) and help regulate hormones. Fats provide energy and build energy reserves, and they protect and insulate our organs.
We also need some Micronutrients from our food. The World Health Organization calls micronutrients “magic wands that enable the body to produce enzymes, hormones and other substances essential for proper growth and development.”
Here are 5 of the important ones:
Iron
Vitamin A
Iodine
Vitamin C
Calcium
