【推荐1】Most of us, at some point in our lives, have looked in the mirror and decided we need a thorough image transformation.     1     But is there a way to set realistic, useful fitness goals that will keep you motivated in a workout? Follow the steps below.

    2     Keep in mind that exercise alone won’t change your body shape. If you are looking for major fat loss, you will have to look at diet, too. “People underestimate the amount of effort physical transformations take,” says Helen Davis, sports psychologist. She advises focusing on positive fitness goals instead rather than aesthetic (美学的) goals that require extreme lifestyle changes.

Next, start small and build up. According to Davis, something straightforward, such as a press-up, is a better bet than aiming for a triathlon right off the bat.     3     When you have mastered a perfect press-up, set a new goal of five press-ups in a row, then 10, then 20. “Focusing just on that end goal can be problematic.” she added.

Choose something you enjoy. If you don’t like something, you won’t give 100%,     4     Keeping score can also be a good idea. “When I set goals with athletes, I look at three types of goals,” says Davis. Outcome goals are big-ticket achievements. A performance goal helps you assess whether you are on your way. Progress goals are day-to-day activities.     5    

Always reward yourself for achieving your goals, however small. “Even if just walking through the door of your gym is your first goal, you’ve achieved it - so well done,” says Davis.

【推荐2】How to Improve Your Mental Health

Your mental health is an important aspect of your overall health. No matter what your situation is, you can take steps to improve your mental health.

Take a self-assessment(评估). Everyone has what is known as “emotional intelligence” or EQ. EQ refers to how well you understand your emotions and actions. Figuring out your EQ is important if you want to improve your mental well-being.     1     A mental health expert can also help you determine your EQ.

Set goals. After you have completed your self-assessment, you can clearly identify the areas you would like to focus on improving. Take time to set some clear and achievable goals. These can be both long term and short term goals. Write down your goals.     2    

Handle your emotions. An important part of improving your mental well-being is learning to admit your emotions.     3     However, it is important to handle your emotions. Handling your emotions is a multi-step process. It includes sensing, naming, attributing, evaluating and acting.

Learn how to identify and deal with your triggers (诱因) . Everyone has different triggers.     4     To deal with your triggers, take some time to figure out what they are and develop plans for how to deal with them.

Gather information. Avoid the bad name that mental health issues are somehow not “real” problems. Your mental health is just as important as your physical health. Take some time to learn about the importance of your mental health.     5     For example, you might visit a yoga studio to ask them about the mental benefits of practicing yoga.