3 Ways TO Stick to Your Resolutions
Revised Nov. 28, 2023
DURING “PEAK SEASON,” DECEMBER TO FEBRUARY IS TRADITIONALLY A VERY BUSY TIME FOR THE FITNESS AND HEALTH INDUSTRY. PEOPLE TURN TO TRAINERS AND WELLNESS EXPERTS TO GUIDE THEM THROUGH THE BEST POSSIBLE PLAN TO REACH THE NEW GOALS THEY SET FOR THEMSELVES. TRUTHFULLY, THOSE OF US IN THE INDUSTRY TURN TO EACH OTHER FOR THE SAME ENCOUAGEMENT! WHY? WE ARE ALL HUMAN AND EXPERIENCE THE SAME ISSUES YOU DO WHEN IT COMES TO STICKING TO RESOLUTIONS.
As an NSCA Certified personal trainer, life coach, and fitness nutrition specialist with over 16 years of experience with hundreds of clients, my goal is to extend the time period that my clients stick to their goals each year.
I see it every year: a new client gets excited about their New Year’s Resolution to “get in shape.” They come to me with enthusiasm and hope in their eyes. We start a plan, they see results, they veer from the plan, we start over, they see results, and then life gets in the way… and they drop off. By the end of February, more than half of new gym members give up on the intended outcome they had just committed to a few weeks earlier.
There is no doubt in my mind this is a clear result of living in a world filled with expectancy and ‘guaranteed quick results.’ Every year, it gets harder and harder to convince clients that results take time. After all, it takes years and months to gain the weight. Therefore, learning the habits needed to work it off could take just as long. This may or may not be accurate in your case, but the point is that true health is accomplished over time by tackling small goals along the way.
There are quick fixes, but most of the time, they are at the expense of your health, well-being, and sanity.
As you look to make a resolution this year for your health, consider using the SMART method. SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. The more Specific you are with your goal, the better, measurable goals can be tracked and quantified, achievable goals are within reach and realistic, relevant goals are the ones that align with your values and priorities, and time-bound goals have a clearly defined deadline or time period for working toward the goal.
Here are a few ways to help yourself accomplish your resolutions, along with a winning mindset centered around being patient and allowing yourself room to slip up and jump back in. A lot of what I’m going to say next may sound cliche or really corny, but it is so true, so stick with me.
1. Find a trusted person / professional to help you!
This isn’t just a plug for personal training or life coaching. Creating a sense of accountability comes in a variety of ways for my clients and friends. Yours could be from a free group fitness class at your gym or work site. It could also be your spouse or best friend.
Having an accountability partner can make the journey towards achieving your goals more enjoyable and fulfilling. Sharing your successes and challenges with someone invested in your progress can make the process feel even more rewarding.
Find that person (or people) who are likely to be great at keeping you accountable and let them challenge you; it is out of love. Sometimes, you have to pay for that accountability, and that is ok!
2. Keep your goals visible!
You have probably heard the tactic of writing your goals down and posting them around you—your bathroom mirror, monitor, mobile device, or even in your car—so you see them throughout your day. Your notes can be big-picture or incremental items. If you decide to break down your goal into smaller, more manageable steps, which I highly recommend, create a to-do list of no more than 3 goals for each day, each of these smaller steps is even more of a reason to celebrate success.
No matter what you decide to include in your notes, consistent reminders will help to increase your motivation and focus, in turn leading to better results.
Consider taking this approach one step further and tell a whole bunch of people. (The person or people you chose for accountability are perfect for this!) Then, when you see Chris in the grocery store again in March, he will ask you how it’s going!
3. Give yourself grace!
You will not reach your goals overnight without a magic wand (don’t we all wish we had one!).
Patience through the process is essential to reach your goal(s). With time and effort, you will get there. Knowing that sometimes your body needs rest, sometimes your body needs a treat, and sometimes your body needs a change in the routine. Each of these stages is normal and to be expected. It is ok to be on a path with curves and switchbacks, knowing that the end goal is achievable even when adjusting your timeline.
When you feel overwhelmed or discouraged, take a few deep breaths and focus on the present moment. Remind yourself of how far you have come and the wins you have already made. Instead of dwelling on your mistakes, focus on your strengths to motivate yourself to keep moving forward.
Our bodies are magnificent and complex—even more so than science can imagine! Making progress at all is in itself a miracle. This may be the end of the year, but it is also a bright beginning to the new resolutions you have set out for yourself. If you feel like you’ve failed before and you are fearful of failing again, guess what? You are normal! Everyone thinks this. The key to success is not letting that fear keep you from trying again today.
As a trainer, I get to say, “You got this!” to each of my clients on a regular basis, and I love being able to be the one to encourage them. So to YOU, I say, “You got this!”
Whether you want to be the one I say this to as my personal client, or if you want to be the one who leads your corporate team to say this to each other as they reach their goals at the office, the first step is booking a consult with me. Click below to pick a time that works best for you. I look forward to helping you implement the plan and tools to get you to your next celebration.
