As autumn settles in, a new wellness trend, dubbed the “Great Lock-In,” is gaining traction among individuals looking to establish healthier routines before the holiday season. Promoted widely on social media, this movement encourages people to take advantage of the season’s natural slowdown to reset and reinforce their health goals.
Dr. Jeremy London, a board-certified cardiothoracic surgeon based in Savannah, Georgia, emphasizes the importance of focusing on key health indicators like VO2 max and muscle mass, which are crucial for longevity. This fall, experts are guiding individuals on how to maximize the benefits of this trend by implementing small, manageable changes to their daily lives.
Setting Realistic Goals for Success
Licensed psychotherapist and behavior analyst Laurie Singer, based in California, suggests that the journey begins with identifying achievable goals. “The act of achieving a goal, no matter how small, propels us forward,” she states. Simple objectives, such as taking a 15- to 20-minute morning walk or preparing a healthy breakfast, can serve as effective starting points.
Singer recommends creating a weekly task list that includes five to ten items, allowing individuals to check off accomplishments and celebrate small victories. “The physical act of checking off the items will leave you with a positive feeling of accomplishment,” she adds. This approach fosters confidence, paving the way for continued progress.
Progress Over Perfection
Registered dietitian nutritionist Lauren Harris-Pincus agrees that steady, realistic actions are essential for long-term success. With only 10% of Americans meeting the daily recommended intake for fruits and vegetables, she advocates for a simple goal: adding one serving of produce to each meal. This achievable change can yield significant health benefits while promoting a more balanced diet.
Harris-Pincus warns against the pitfalls of perfectionism, urging individuals to recognize that setbacks are a natural part of life. “We are all human. Life happens, and it’s important to give ourselves grace when it comes to our own self-judgment and evaluation of success,” she explains.
Avoiding Burnout with Sustainable Practices
Marc Santa Maria, Vice President of Group Fitness at Crunch Fitness in New York, highlights the dangers of an “all or nothing” mindset. “Going too hard too soon often leads to burnout or potential injury,” he cautions. He advises starting with modest commitments, such as two to three 30-minute exercise sessions each week, focusing on activities like walking or stretching.
As individuals progress, they can gradually increase the challenge while incorporating accountability, whether through a workout buddy or personal rewards. This method aligns with Singer’s perspective that success comes from appreciating the process rather than solely fixating on the end goal.
Integrating Goals into Daily Life
Once individuals establish their focus, it is vital to connect these goals with their daily routines. Harris-Pincus suggests adopting a single nutritional habit, such as meal prepping or integrating a half-cup of beans into daily meals to enhance protein intake. She emphasizes the significance of small changes, which can accumulate over time to yield substantial results.
When life disrupts routines, it is essential to return to established habits as soon as possible. “We get sick, go on vacation, or end up behind on a work deadline that overtakes our meal prep time,” Harris-Pincus notes. Santa Maria reinforces this message, advocating for the scheduling of workouts like appointments and prioritizing sleep as a key factor in overall health.
Creating Lasting Change Beyond Autumn
Experts agree that a true “lock-in” means forming habits that endure beyond the fall season. Harris-Pincus suggests that engaging with others who share similar health interests can bolster commitment. “If you’re interested in healthier eating, consider signing up for a cooking class,” she recommends.
Singer echoes this sentiment, emphasizing the importance of community support. “Surrounding ourselves with like-minded individuals provides encouragement and reinforces our choices,” she asserts. Most importantly, she advises, “Don’t stop engaging in the activities that brought you to where you are today.”
As the leaves change and the year draws to a close, the “Great Lock-In” trend offers a timely opportunity for individuals to refocus their health strategies. By embracing small, realistic changes and fostering a supportive community, many can set the stage for improved well-being that lasts well into the new year.
