A New Year resolution involving your health and fitness is usually in the top 2 or 3 resolutions based on nation-wide polls. Unfortunately, approximately 8% of people actually accomplish their New Year resolutions, whether it’s health and fitness or something else.
That leaves a lot on the table in terms of accomplishing things that at one time meant something to you. Sure, resolutions don’t necessarily have to be easy, but they do have to be meaningful. So why do so many people “fail” at achieving their New Year resolutions?
There could be several answers to that question. We could blame it on life, work, family and friends, motivation, etc., but the truth of the matter is that most people don’t actually know how to achieve such goals.
So whether your goal is to make more money this year, quit eating fast food, or lose body fat, you still need to be able to structure and plan your actions around achieving that goal. This usually means paying attention to detail, so that’s where we’ll step in. And since we’re a personal training gym in La Crosse that specializes in fat loss, we’ll stick to more of the health and fitness side of things even though these tips will help you achieve any New Year resolution you may have!
1. You need to define your resolution
It’s easy to say what you’re going to do this year, now it’s time to take action! You need to write this goal down somewhere that allows you to see it frequently. Sometimes just a post-it note on your desk or a card on the fridge is all you need.
The next part of defining your resolution is making it a S.M.A.R.T resolution. Besides writing your goal down, using the S.M.A.R.T. system is the next action step.
Specific: Instead of I want to lose 15 lbs, write down I want to lose 15 lbs of fat.
Measureable: You need to be able to track your progress! Just saying I want to lose 15 lbs leaves you with only a scale as your way of measuring (which is pretty unrealistic because your body can fluctuate 2-6 lbs on a daily basis). Saying I want to lose 15 lbs of fat allows you to measure body fat %, inch measurements, skin fold measurements, etc.
Achievable/Attainable – Can this resolution actually be accomplished? How can it be accomplished? A goal of losing 15 lbs of fat could equate to losing 4 lbs of fat per month, which would simply down to 1 lbs of fat per week.
Realistic – The resolution has to be realistic for you to put into the work! Having a resolution of losing 15 lbs of fat by tomorrow is unrealistic. Having a goal of losing 15 lbs of fat isn’t though. Set your expectations high, but don’t kid yourself here!
Timely/Timetable – You have to set a deadline. You absolutely, positively need a deadline. Napolean Hill once said “A goal without a deadline is just a dream.” Giving yourself a deadline (timetable) creates a sense of urgency for you to accomplish your resolution which helps get the ball rolling! If you go at a rate of 1 lb per week, you’ll hit your goal in 15 weeks (approximately 4 months). Let’s turn your resolution into a real goal and give it a deadline!
2. Know your “why”
Once you have defined your resolution, ask yourself “Why is this my resolution?” Then ask, “Why is this important to me?” The answers to this question are worth their weight in gold alone as it pertains to your motivation and your attitude (mindset), which we’ll cover in Tip 4.
3. Don’t fall into a one size fits all (fad)/quick-fix trap
Fads are everywhere. Fads involve supplements like a magic pill or powder or patch that will cause you to lose weight to the “just 15 minutes a day” workout plan. These are meant to appeal to the “quick fix” variety. However, these fads don’t actually help you long-term as the typical focus isn’t actually you, it’s money. Someone, somewhere is reaping the benefits (money based of sale/commission) of you getting sold into their quick fix trap. If you want real, sustainable results you should be focusing your efforts on something that offers you support, information, and efforts. You also need something that is based more on your long-term results and lifestyle (individualization) because not everyone has a life like you. Just because it worked for someone else does not at all mean it will work for you. The more individualized you get, the better off you will be!
4. Change your mindset, change your outcome
This is a big one for me personally and I share it with all of our members at Unity Fitness. If you’re not in the right mindset for your goal (or resolution), then you’re going to have tremendous difficultly on accomplishing that goal.
The mindset I’m referring to is a growth mindset.
The growth mindset is incredibly crucial in order for yourself to grow, see results, and then continue to see results. We’ll continue with our resolution to lose 15 lbs of fat since that is relevant to not only this post, but a lot of our members (at Unity Fitness, we specialize in fat loss/transformation, movement, and performance).
Your body burns fat in one way, but you can do many things to get it into a state to burn fat. If you have a night where you drink a little too much alcohol or go out to eat for pizza and dessert, the last thing you should do is beat yourself up over it. Reacting this way will only create stress. This added stress builds up and makes mobilizing fat (you need to mobilize fat to burn fat as fuel, which is how you burn fat) next to impossible since the stress levels keep fat storages in their place.
Essentially, the thought process is since you had a bad night of eating or drinking, then everything is wrecked and there’s no reason to strive for your resolution anymore. This all-or-none type of thinking (fixed mindset) is a deterrent to what you’re really after. Contrary to popular belief, health and fitness resolutions/goals revolve around a lot of gray area rather than being black and white (all or none).
The best advice is to learn from your choices and know that this resolution is a journey. Acknowledge the choice (notice I’m not calling this a failure, but if I did, it would be a learning opportunity), learn from it, move on from it, and get back on track to pursuing your resolution instead of wasting an energy beating yourself up over it.
If you ever find yourself in a time of struggle or confront with a tough decision, go back to your “why” and use that as your motivation. Choices will become a lot easier once you know your “why” and you’ll also have a clearer attitude. It’s a simply phrase, but it works: change your mindset (attitude), change your outcome (results).
5. Hire a coach who is an expert in your resolution’s field
This is a part that stumps a lot of people because we have the belief that we can do it all on our own. You know, we can, but a coach expedites the process! They help you avoid mistakes and setbacks so you can continue to move forward at an appropriate pace.
Statistics show that 15% of the population now has a gym membership (up over 3% through the last 18 months). Of those 15%, about 15% hire a personal trainer/coach to assist them in their health and fitness endeavors.
There are two primary reasons you should hire a coach:
- Their expertise in the area
A coach is an expert for a reason. They’ve done the research and are continuing to research and have helped many more individuals in the same goal/resolution. The coach’s expertise is giving you directions from your starting point to your destination in the quickest, safest way possible.
Here’s our coaches (the best in the fitness business industry, I might add):
Per the goal of losing 15 lbs of fat, the coach will help you with exercise by providing you with the correct program with the right amount of exercises and cardiovascular work, nutrition, recovery, and unconditional support.
The accountability aspect a coach brings is unparalleled. To have someone holding you accountable to your resolution while also providing you guidance and feedback is by far the best path towards achieving your resolution.
At Unity, we refer to our fitness experts as coaches because we help you than just exercise. We coach you on how to move better, eat better, and feel better about yourself. Every member at our facility has a coach to communicate with because we know how important having someone offering guidance and accountability has on you (and your results).
These 5 Tips to Finally Accomplish Your Resolutions should really come in handy. Like I said before, most people do not accomplish their resolutions because they simply don’t know how to take action towards accomplishing them. These Tips create action steps towards your resolution, but now it’s up to you to stay consistent by continuing to take action.
Last year we created the #UFRevolution because our mission is to create life-changing results. We want to help completely change your life as we help you better yourself through health and fitness.
The next step to take is to attend our free event: Resolutions to Revolutions: How to Make Goals (and Results) Last on January 4th. We’ll go over these Tips, but also show you how to create sustainable change so you can live a better, happier, and healthier life!
We also have several short-term programs coming up in January (6 Week Transformation Challenge and Fit in 42) boost your results even more. You can get a full experience of our training methodology, classes, our community, and our coaching/expertise by simply filling out this form for your 21 Day Jumpstart program as well.