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by Joanna Gil January 06, 2020 2 min read

We hope everyone has had an amazing end to 2019 and a powerful and intentional start to this new decade!  


We would like to open up an important topic that will serve as a guide for our own unique paths in all aspects of health this year 2020- whether it is physical, mental, spiritual, or even social. The goal is to pick a word, phrase or sentence that serves a purpose in your life, is intentional, has rich meaning to you, and will eventually bleed into various areas of your life.

Gretchen Rubin, author ofThe Happiness Project, came up with this idea which her followers and audience have been applying to each "new year" for years. She also came up with a movement called Walk 20 for 20 (#Walk20for20). The goal is to walk for 20 minutes every day in this new year. We can think of this as a foundation with which to build our exercise routines, whether we are continuing our old ones or trying something new; sport, exercise class, or  weight-lifting routine. Regardless of whether we exercise on a particular day or not, those 20 minutes need to be non-negotiable. Treat it like brushing your teeth! Is 20 minutes doable? Answer this for yourself and adjust as necessary! 


Along with a personal theme, the discipline and ability to perform our best is sure to exponentially increase the more we stay committed to our personal themes.   

List of possible themes to choose from- words or phrases 

  • Growth 
  • Bigger 
  • Stronger 
  • Lighter 
  • Repurpose 
  • Delegate 
  • Style 
  • Control 
  • Novel 
  • Upgrade 
  • Downgrade 
  • Lighten up 
  • Milestone 
  • Create 
  • Slow down 


When you read or say your word or phrase aloud, it should elicit a powerful internal response. Maybe you feel a tug in your chest or a gut feeling, whichever it manifests physically, your theme of the year should be meaningful, positive, and motivating! 


Other possible themes: 

  • Listen 
  • Open-hearted 
  • Eliminate 
  • Forgiveness 
  • Consistency 
  • Adventure 
  • Nourish 
  • Laughter 
  • Stress-free 
  • Awareness 
  • Intentional 
  • Flow 


Remember, there is no right or wrong... If you want to use a sentence or motto, do it! The goal is to turn your theme into concrete and manageable actions. Write it in your journal, planner, calendar, or have it engraved in jewelry! You can also create a vision board around the theme. This can be a great project to do with family or friends as we dive in to another wonderful decade, where we should seek to expand, extend, and excel into a stronger and more determined version of ourselves!  


Good luck on all of your goals and HAPPY NEW YEAR from UltimatumX :) 




Joanna Gil,BS Nutrition 


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