Issue #92: Setting Goals for 2023
Good morning. It’s Tuesday, December 27th. We're refreshed and ready to go - hope everyone is enjoying the holidays and some much-needed time off before 2023!
Did you miss any of our issues on PERSONAL CARE last week? Catch up on Issues #88 - #91 here.
This week we're going to prep for 2023 and focus on SETTING GOALS.
2023 Goals Focus on Fitness? We're giving our Thrive25 Fitness Playbook & Tracker to all of our Readers.
Click HERE to access our comprehensive list of 15 Fitness Assessments and a tool to track your progress!
“What you get by achieving your goals is not as important as what you become by achieving your goals.”
From the Lab: Goals Are About Who, Not What
Take Action: How to Set Goals
Speed Read: Stay Warm Out There!
Tuesday QR: Spinach Artichoke Dip w/ Cashew
Bucket List: An Arctic Bath in Sweden
The percent of people that set New Year’s resolutions that won’t last a week. And those that can make it stick? Only 19% will be able to make it 2 years (source) - i.e., 81% of us fail to keep our goals. Why? Let’s explore.
From the Lab
Anyone else feeling that combination of exhaustion from the push toward the end of the year and the rush of the holidays, but also that anticipation of setting a high bar to make 2023 your best year ever? No, just me?
Most of you I’m sure have at least considered a few New Years resolutions. Yet, we all know that most of these goals are abandoned by February (see Stat of the Day). So why do we keep doing this every time the calendar hits Jan 1? More importantly, why do we continue to fail?
As humans, we’re driven by progress. Learning something new or attaining a new status gives us a hit of dopamine that feels good. We’re hard-wired to attempt to make 2023 better than 2022.
But we often skip the most important step - the right question isn’t “what do you want to achieve”, instead it’s “who do you want to become.”
Goal setting is deeply personal. According to Brian Alvo, CEO of NextGen Center, it not only impacts how we view success and failure, but how we value ourselves.*
We aren’t static. Although we might not realize it - we’re always changing. Our thoughts, fears, values, knowledge, physical condition. So who are you in 2023, 2024…?
Who is the person capable of achieving this goal? How do they need to think, to behave, to act to make it happen? Because all goals require change.
Current Habits = Current Results
What about deciding on the right goals? First - most people try to take on too much. And, they take on goals that feel right or will be impressive, but have no substantial meaning.
I’m going to lose 10 lbs - great, then what?
I’m going to read 50 books - awesome, why?
Go deeper - how does your life change if you achieve the goal? How will you feel? What will you be able to do that you can’t right now?
Then flip it around - what happens if you DON’T achieve that goal? What pain or problem will still exist that’s getting in the way of your life?
Getting to the root of these questions will help you pick the right goals for 2023, but, more importantly, help you become the person you want to be.
Take Action
*Getting started with goal setting and the pursuit of your goals is usually the hardest part. But it doesn’t have to be. Brian Alvo, and his team at NextGen Center, provide professional coaching and training to partner with you on your growth journey. Reach out to team@thrive25.com if you need a partner to help you get started.
Thrive25 Partner Spotlight
Created by the personal chef, Mary Shenouda (@paleochef), for the World Champion Golden State Warriors, Phat Fudge is a performance food to replace energy gels and bars when you're working out.
After years of fueling athlete, actor, and executive clients with this proprietary blend of beneficial fats and performance enhancing ingredients, Mary created Phat Fudge to share her masterpiece with the whole world.
Eat Clean. Play Often. Crush Life. That’s the Phat Fudge motto. Short and sweet, like the ingredient list - you're too busy crushing life to worry about weird, hidden junk in your food. Check it out HERE.
Speed Read
Health & Longevity in the News
Stay Young at Heart: Heart disease remains the number one cause of death. But UC San Diego has identified a protein that keeps the nuclei of heart cells structurally intact that declines with age - in fruit flies. Before we think that doesn't matter for us - humans and fruit flies share 82% of cardiac proteomes. So if we can prolong this protein...maybe we can keep the heart going. (UC San Diego)
Exercise & COVID: A newly released study in the American Journal of Preventative Medicine showed that consistent actively reduced the likelihood for hospitalization and mortality from COVID. The meta-analysis from multiple studies attribute enhanced metabolic fitness, improved immune function, and lowered inflammatory response as reasons for the results - so fight the cold and get moving! (Washington Post)
Stay Warm Out There!: But wait - it's cold out there! Most of the U.S. just experienced a polar vortex - with negative temps in the Midwest and East Coast and even below freezing in FL. Yet Max is still headed to Canada for New Years. Here's tips from cold-weather experts to stay warm and enjoy the outdoors this winter: maximize body heat, choose the right insulating materials and keep your feet warm! (Outside)
Tuesday QR (Quick Recipe)
Entertaining for New Year's? Here's a super healthy dip to add to the menu for the College Football Semifinal games - but no one will notice it's actually good for you!
Pro Tip: Get Primal Kitchen Mayo - great taste with no dairy, sugar, or anything artificial!
Bucket List
There's more and more science coming out on the benefits of cold therapy (check out Episode 2 of Limitless - with ice surfing and a 250 yd swim in 36 degree water with just trunks). Here's a new ice bath in Sweden that takes you through - cleansing, relaxation, and clearness. Check out the Arctic Bath.
Don't forget about our End of Year Giveaway to help us spread the word about Thrive25 and to get as many people as possible for 2023.
Winners will get 1 of these 3 absolutely free gifts!
Earn tickets for the Giveaway:
Follow us @Thrive25Labs on Instagram & tag 3+ friends to this post
Earn as many tickets as you can before 12/31
Winners will be announced on Wednesday, January 4th.
Added Bonus: for every new Thrive25 subscriber and Instagram follower, we'll donate to the World Central Kitchen - providing meals to Florida, Ukraine, and around the world!
Thanks for joining us today!
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Why Thrive25
We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
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To health!
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.