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create New Year’s resolutions that stick

January 1 2017 by Jess

Getting ready to set your New Year’s resolutions? Our nutritionist Jess is sharing her top 10 tips to creating resolutions that will actually stick! If you’ve ever set resolutions only to abandon them before January is over, we think you’ll find this post helpful.

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If you’ve started to think about setting 2017 New Year’s resolutions or have been evaluating 2016 I commend your thoughts! This is a great time of the year for to self reflect and map out what you would like your health, fitness, work, relationships and finances to look like over the next year.

Jess, graze nutritionist
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If you set a resolution, it’s because you’re hoping for a positive change in your life. - Jess, graze nutritionist

Most of Jess’ tips and tricks can be used to help with all types of resolutions, but these tips are especially helpful for those looking to set health or fitness goals. And before you set any goals, Jess has one message – “I want to address one very important thing; if you feel SO far away from where you want to be health-wise let me assure you healthy people aren’t gifted with health.”

Healthy people do a series of very simple habits persistently which you can do equally as easily to live a healthier life and reach your goals. It’s just a matter of taking action. - Jess, graze nutritionist


small habits, big change

What do healthy, wealthy and happy people all have in common? They all stick to a pattern of daily rituals whether subconsciously or consciously to achieve their goals. Your health is a reflection of what you do on a daily basis, not a one-time action, which is why it’s so important to identify a few small habits you can easily do on a daily basis. A series of small actions can transform your life and before you know it, you’ll look into the mirror a healthy person!


don’t rely on willpower

Willpower and self-control are an exhaustible fuel that can only keep you going for so long. When people don’t hit their goals and give up it’s not because they are lazy, it’s usually because of exhaustion! If you would like to create long lasting change then you will need to take actions to make the healthy habits easier. When things become so natural that it requires no thought or effort (like brushing your teeth in the morning) it will become a natural part your routine and will not rely on daily willpower.

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automate your health habits

It’s easy to slack on your health goals when life gets busy so taking the steps to automate a few healthy habits will help you stick to your goals. These steps will be different for everyone but a few ideas are getting fresh groceries delivered the same time each week, setting up monthly vitamin deliveries, signing up for your favorite workout class the same day every week or prepping your lunch while you cook dinner. It’s much easier to stick to your healthy habits when you automatically have everything you need!

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have crystal clear direction

In order to really stick to a goal you need to know where you would like to go, when you would like to get there by and how you’re going to get there! If you map out your journey ahead of time it will be easier to track your progress. For example, if you would like to start a training regime you should create a workout plan, find the classes or times that fit into your routine, put your workouts in your calendar and put an ‘X’ over every workout completed. Commit to doing this every week and your fitness, health and confidence will all improve!

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start with breakfast

When you start with a great healthy breakfast in the morning you can feel confident because it’s one healthy meal down, and two to go. A healthy breakfast is already 30% of the work and since you usually eat at home it’s often the easiest meal to prep. When you have a fully stocked fridge and a breakfast routine you can be in total control of your food choices which sets you up for a truly amazing morning!

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find your why

You will never stick to a goal without having passion for what you are doing. As you set goals stop and ask yourself “Why do you want to achieve these goals?” and “What will keep me motivated?”. Find ways to feel passionate about your goals and ways outside of yourself to stay motivated, like asking a friend to provide support!


remove barriers

As you are working to achieve your goals do you find the same barriers keep preventing you from truly succeeding? Change up your surroundings to make it easier to form healthy habits and remove those barriers. If you are always rushing before work to find gym shoes or a sports bra you should try packing your gym bag the night before! Or if you are having trouble cooking healthy dinners you should try to make the experience of cooking more enjoyable by keeping your kitchen clean or buying a new set of pans. Once these barriers are removed you will have a clear path to success!


focus on positive steps

When setting resolutions it’s easy to focus on all of the things you aren’t doing well and try to cut the bad habits out. Instead, focus on the positive steps you are already doing well to overcome some of the negatives. Are you starting off the week eating healthy but not cooking later in the week? Make larger batches of food on the days you do cook and freeze it! Then on the days you don’t feel like cooking you will still be able to enjoy a good home cooked meal. Focusing on these small positive additions will make the whole journey more enjoyable and will eventually add up to help you overcome the bad habits!

celebrate the small wins

Take time to appreciate all of the small wins each day because eventually these will add up. Celebrate eating a healthy breakfast, the salad you made at lunch or the fact you remembered to take your multivitamin and fish oil everyday this week. Celebrate these small wins with a well-deserved bubble bath or a trip to the movies - these small victories will result in big changes!


stay inspired

The best way to achieve long-term goals is to stay inspired. Pull together anything that will help keep you motivated and create a vision board to look at everyday. Pull out photos, quotes, calendars, etc and get together with a friend to create your vision boards. Need some inspiration? Check out Jess' Pinterest board filled with all of her favorite vision board ideas!

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By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at for even more.

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