January is a Joke
Don't Fall for It
January is often hailed as the month of resolutions, where a multitude of individuals eagerly plunge into challenging diet and exercise regimens like 75 Hard, Whole30, or juice cleanses -to name a few. We are a little over a week into 2024 and I already see less people in the gym and more athletes calling me up because they have "failed" to keep their resolution. Many athletes think they need these type of challenge to "boost metabolism", "cleanse their liver" or "cut some weight". As a sports nutritionist for the past 2 1/2 decades, I can't help but find this January resolution fervor to be a laughable and very sad joke. Extreme approaches might yield temporary results, but more often than not they lead to disordered eating, physical injury and mental burnout. They don't provide a balance of training intensity, a healthy increase in volume or duration, and don't allow for adequate rest and recovery. Athletes need all of these and I believe that restrictive extreme fads have failed them. They rarely translate into sustainable, long-term, healthy behavior changes. Isn't that what we are truly looking for? I don't know of a single athlete who wants to lose weight and feel great for only a few weeks. On the same note, I don't know of an athlete who wants to feel like a failure either.
Outsmart
January should, however be a time to recalibrate goals and foster positive behavior change. I have dedicated my life to being invested in supporting athletes' performance goals. I unwaveringly believe in a balanced, long term and realistic approach to training and nutrition. It's not sexy, it doesn't scream "great headline", and it doesn't sell expensive supplements. What it does is create a long term commitment to yourself thats based in science. It's a lifestyle (how many boring times have you heard that?) that doesn't start or end on a specific date but one that enhances overall well-being, both mentally and physically.
DO THIS INSTEAD!
Start with your long term goal and work backwards. Don't jump on a fad that's potentially harmful to the body that you rely on the perform optimally. Incorporate a habit that you have struggled with in the past (ie hydrating properly or consuming adequate protein for your needs) and nail that habit! Make sure the habits that you focus on will support your performance goals. Fuel your body with nutrient-dense foods that provide sustained energy, and prioritize hydration. Train in a way that's challenging yet balanced and will ultimately prepare you for your sports goals. This formula is what enables you to reach long-term success.
As a sports nutritionist, my goal is to guide athletes toward practices that support optimal performance throughout the year. Instead of viewing January as a month of extreme challenges, view it as an opportunity to lay a foundation for sustainable growth for your goals this season-and beyond. Embrace the idea that transformation is a gradual process, and by making mindful choices, you'll not only enhance your strength, power and speed as an athlete, but also cultivate a healthier and more balanced lifestyle that extends far beyond the initial enthusiasm of the new year.
In fact January doesn't have to be a joke! It can be your chance to set the tone for a year of positive and enduring change.
