New Year's Resolutions - Don't just say it! Do it!

New Year’s Resolutions can be a cliché that can either help you grow, or for many of us, be something that makes absolutely no changes because we don’t follow through with the thought. The most common of these clichés is to workout more and eat healthier.  If this is your resolution every year, and you decided to try for it once more, let’s talk about setting it forth and becoming successful.


How are you setting yourself up for success?  Other than the overall goal of “workout more” and “eat healthier”, have you set any achievable goals for yourself?  This does not have to be something to fail at.  You can really succeed, as long as you have a plan.  Speaking the words of change out loud is not going to magically give you the body you deserve, make you faster or give you better endurance. Speaking the words of change is not going to magically make you buff or give you the 6 pack of your dreams, drop your resting HR, or even lower your blood pressure.  But, Planning, hard work, consistency, patience, and routines will help get you there OVERTIME. So even though you may be starting in the new year, don’t think of this as a 1 year only road. You have to create the habit, stick with it, and it will become a part of your lifestyle.

Let’s start a habit and keep it consistent with these tips:

1. Write down your goals and make them specific.
   1. Now, when I’m mentioning goals I’m not talking about the big picture of “eat healthier” and “workout more”. You need to think about smaller goals that are more achievable. These goals will be your building blocks to getting to the grand desire. These can be things that you consistently throw into your program.  Let’s start with 3 simple goals that are reachable on a daily or weekly basis and that are very specific to what you want to achieve. An example of a good goal is, “I want to get myself into the gym 4 days a week for at least 30 minutes.” Another idea of one is, “I’m going to introduce a new vegetable to my dinner each week.” Another is, “Last week I was only able to do 6 repetitions with correct form at a certain weight.  I’m going to keep the weight, and focus on building up to 8 repetitions.”  Each of these those goals is specific in what we want to achieve, and how we are going to do it.
   2. By giving yourself specific goals that can easily be met, it makes the healthier lifestyle resolution easier to attain. Just remember that success happens slowly, overtime, with work, and not with a snap of a finger.  You have to allow yourself to make small changes to move forward on the road you want.
2. Schedule out a plan.
   1. Don’t just think about what your schedule is for the week. Lay it all out on a calendar.  Whether you plan it for the entire month, each week, or just daily.  Planning ahead will help keep you accountable for what you are trying to achieve.
   2. Write out your work schedule (when do you leave for work, when do you get home, when do you have your lunch break or any free time during the day). Write out your social plans (are you doing happy hour after work, or meeting a friend for dinner?) Check to see where you have any openings in the schedule you just laid out for yourself.  Do you have 20/30/45/60 minutes before you leave for work to hit the gym or do a home routine?  Do you have time during lunch or after work?   What days in the week are you available to do your cooking – Is it only 1 or 2 days? Plan to cook in bulk for leftovers.
   3. Succeeding in your goals is all about prioritizing the things that are important to you. If you add these goals to your daily/weekly schedule, then you have already made the step in allowing it to become a part of your lifestyle, now you just have to execute the plan.
3. Skipping is not an option when forming a habit.
   1. It’s one thing if you have been active and consistent and know how to bounce back from a week off. But, if you are reading this, you are most likely having trouble sticking to this.  Don’t allow yourself to skip the days that you planned for yourself.  By doing this, you’re lowering the level of its’ priority and not allowing yourself to create this habit. Don’t make excuses for yourself, be consistent, and persistent.
4. Find the things that you enjoy.
   1. Get on a consistent schedule by doing a form of movement that you like, and/or finding people that you can share your workouts with. Find healthy foods and recipes that you enjoy. This way, it doesn’t seem and feel like chore and becomes more attainable.
   2. For working out, if you enjoy classes try different ones until you find the class you really enjoy. Find the class that helps give you the energy boost you need, or the calming mind that you seek.  Try different things until you find what it is you really like.  Grab a buddy to hit the gym with for resistance training- this way you both can keep each other accountable, push each other, and have some good laughs and conversations when you are at the gym.  Get a trainer if you enjoy the company, but want to focus on just you.  Find ways to enjoy what you are doing, set a great playlist and/or listen to a motivational podcast.
   3. For eating better, find different fruits, veggies, and recipes, that you enjoy. Eating healthy does not need to be boring or dull.  Learn how to cook with natural seasonings and flavors, add some zest to your meals.  Eating can be an emotional thing, so enjoy fueling your body with the proper nutrients, and enjoy giving your body more energy by eating more fruits and veggies in different dishes.

Don’t be the cliché that doesn’t follow through with your resolution.  If you want a change, you and only you can make it happen.  So, let’s get started!  

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Jenna Webster CSCS
@TheFitGirlWithCurls