Happy New Year! January 1st is a time for new beginnings and goal setting. As a Fitness Professional the most common New Year’s Resolutions I hear are to Exercise More and Lose Weight. These steps are for any New Year’s Resolution (not just fitness). If you’re serious about achieving your 2019 goals, then this list will help get you there. Cheers to a Happy and Healthy New Year!
1. Just Start- The MOST IMPORTANT step in goal achievement is to start! Begin as soon as you can, because the longer you wait the less momentum you will have. Many people will overthink and spend time planning and strategizing. You can have the best plan and method for achieving your goal but unless you ACT, then all you have is a plan. Once you’ve started and gained momentum then you can be more systematic and devise a plan.
2. Be Realistic- When setting goals, make the goal realistic (a practical idea that can be achieved). Whether you want to lose weight or save money, you must set a realistic amount for both of these goals. *Setting unrealistic goals is a sure way to become discouraged and frustrated.
3. Develop a Plan- Focus on HOW you can work towards your goals rather than the goal itself. Once you decide on a goal shift your efforts to the process you will take to bring your goal to fruition. Develop a plan that fits the S.M.A.R.T. Goals approach: Specific, Measurable, Achievable, Relevant and Timely.
4. Put Your Goals Into Words- Write them down and talk about them. When your ideas are just in your head they can be forgotten or put-off. However, writing goals down gives them purpose and provides you with something to reference. Putting your goals into words also gives them life and makes them a reality. Talking about your goals will increase your accountability to yourself and to those you share them with.
5. Set Priorities- Everyone has a lot on their plate, so you must decide what’s most important. If losing weight and exercising is most important then your actions and habits should reflect this. Make your priorities bigger than your excuses and you will be sure to get closer to completing your goals.
6. Manage Your Time- We all have the same 24 hours in a day… use it wisely. Block out time each day to work on your resolutions. If your goal is to lose weight then allocate the time (i.e. 30 minutes a day) to workout. You must prioritize what is most important and be mindful of how you use (or waste) your time. If you struggle with making time for exercise, then In-Home Personal Training may be the service for you. Click Here to learn more.
7. Develop Daily Habits- If you want to change your life, you must change what you do on a daily basis. Small tasks repeated daily become a habit. These habits are the foundation that ultimately lead to goal success. Keep the daily habits small and attainable.
8. Be Flexible- There is no straight line to completing your goals. There will be ups and downs and surprises along the way. Stay committed to your decision, but be flexible in your approach. Sometimes your approach will change, but if you are serious about New Year’s resolution then you must adapt to the circumstances as they come.
9. Enjoy The Process- Achieving a goal does not happen overnight. You must embrace the journey and take things as they come. Take an athlete for example: the reward is not solely in winning the game, but in playing the game. Accept things days by day and enjoy each step that gets you closer to achieving your goals.
10. Embrace the Bad Days- There will be good and bad days on the journey to achieving your goals. I encourage you to embrace the bad days, because there will be those days (inevitably). The days when you don’t want to put in the effort or energy and giving up seems like your best bet. Sometimes, things will come up that you can’t control and you will feel like quitting. Don’t quit, just rest and re-establish your plan of action to continue on the path to completing your goals.
11. Ignore Self Doubt- In the beginning your goals will be exciting and new. But after a while you may question your ability and whether or not you can do it. The answer is, YOU CAN DO IT. The one thing I’ve learned from pushing myself or others during a workout is the mind wants to quit before the body. That voice in your head will either build you up or tear you down. You must ignore the negative self talk and not feed into all the doubts, fears and overwhelming thoughts. Stick to your plan and know that you can do it.
12. Remember Why You Started- Motivation is what gets you started but purpose is what keeps you going. Your purpose is your why, or the reason behind what you do. Whatever gets you out of bed in the morning or tells you to keep going should remain in the forefront of your mind. Your why is the fuel that feeds your goals.
13. Track Your Progress- Progress is what affirms that you are on the right track. Seeing the effort and work you’ve put into something will make you that much more motivated to keep going. It also highlights if what you are doing is working, and/or what adjustments you need to make going forward.
14. Celebrate Your Successes Often- You don’t have to wait to complete your goal to celebrate. In fact, it is better to celebrate the small victories as often as you can. Why? Because the brain loves the feeling and chemicals released when you conqueror a task or goal. When you celebrate small conquests it actually gives you more motivation and fuel to keep going. This is an example of a positive feedback loop.
15. Repeat- When you find what works for you, continue doing it. The actions and plans you follow will become a cycle. Always strive to move forward and remember that we are what we repeatedly do.
Thanks for reading! I hope you feel empowered and ready to conqueror your New Year’s Resolutions. Be smart and fierce in your approach because whatever the goal: you can do it!
In Health, Stephanie