Want to get healthier in 2022?

January 2nd–pre-COVID–the gym is packed . February 2nd, the gym is empty. Why do so many people give up on their fitness goals so fast? I’ll tell you why–because they didn’t make healthy living a habit. Habits are key! Don’t get me wrong–I love a good goal. But, if you want to move more, and eat more fruits and veggies, make it a habit. And it’s 100% fine to start one in February.

You might be thinking, “How is a habit different than a goal?” Here’s how: Habits, routines, whatever you want to call them, are automatic, like brushing your teeth. Make exercising and eating more veggies part of who you are. Here’s my template for making fitness part of your lifestyle:

Buy less junk food

Chances are you go to the grocery store. And, if you eat out all the time, and don’t grocery shop–well, you should start. All these experts talk about willpower: “it’s a muscle, you can strengthen it.” The truth is, it’s not a muscle, and a cookie will almost always win. If you buy cola, chips, or ice cream, they will win over willpower. Only buy the splurge foods occasionally, because who wants to live a life without chocolate?

Buy more veggies

I don’t care if they are frozen, organic, or fresh. Buy them and use them. If you are busy, look for pre-cut vegetables. If you really want to be an overachiever, have a prep day. This is my Sunday. I cut celery, cucumbers, hard boil eggs, and if I have time, I chop up the veggies I bought for cooking. This also helps with lunches.

Schedule your workouts

This is crucial: You schedule time for work, kids, friends, and family–but what about for yourself? Make time for you! This can be 10 minutes in the morning, 10 minutes at noon, and then ten minutes before dinner. Don’t wait for someone to tell you to work out–you have to be proactive and block the time off.

Move-alone or with a friend

Unsure what to do? YouTube has a ton of free exercise videos and workouts. Or grab a friend and take a walk…or bike or dance or swim or jog. The term “accountability partner” sounds awful, so I’ll call it “moving with a friend.” It boosts your physical, and mental, health.

Make a mantra

My last tip here is a doozy. It might sound weird, but it can help to have a mantra. So many clients tell me that they are the “fat one, not meant to be fit, and that food is my therapy.” Stop! Instead, tell yourself, “I’m fit and healthy” or “I’m lean and strong.” You don’t need to share this with anyone but yourself. Be kind to yourself!

And have a happy, healthy year ahead!

Ron Krit-the President of the fitness company Fit With Krit-is a Wellness Writer for Jewish Chicago magazine. Krit is also JUF’s Assistant Vice President of Endowment Development.