I recently heard that the majority of people pursuing a New Year's resolution only last about three weeks before throwing in the towel. Three weeks! That’s pretty poor and a bit sad to be honest. Since fitness goals are one of the top resolution’s made each year, I started thinking about what it would take to make sure you can turn a fitness resolution into reality in 2012. Here’s my list of how to make your fitness resolution stick this coming year.
Make it your own goal – not someone else’s
Don’t aim to run a marathon because your neighbor is doing it. Choose a goal you are really fired up about achieving. If you don’t really WANT it, if there’s no real desire behind the goal you pick, it will become increasingly difficult to work towards as the year continues.
Call your shot
Once you’ve picked a goal that means something to you, let people know about it. Tell your friends and family what you plan to accomplish. Post it on Facebook or put it in the comments below. Putting it out there in the world makes you much more accountable and will hopefully get you some added support from those around you.
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Have a plan
Quite simply winging it doesn’t work. Take the time up front to come up with a plan for how you’re going to accomplish your goal. Your plan should include concrete steps for getting from where you are today to where you want to be. What’s your overall timeframe? What type of training are you going to do? How many times per week are you going to train? What changes are you going to make on the nutritional side of things? If you find yourself struggling for answers or don’t even know what questions to ask, hire a coach. It will be worth the investment to ensure you succeed.
Take one step at a time
Don’t attempt to change everything all at once on January 1st. This is a recipe for burnout and failure. Focus on small manageable changes that you know you can handle and tackle one of them before moving on to the next. Before you know it you’ll have made a whole bunch of changes and it won’t have been a colossal struggle.
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Focus on things you can control
Weight is going to change. Some days it’s going to go up. Some days it’s going to go down. I’ve worked with people who’ve dropped multiple jeans sizes and only lost a single pound. (They swapped muscle for fat and looked totally different but their weight didn’t really change). So, don’t worry about things like weight too much. Instead, focus on the things you can control. Are you getting after it when you’re exercising? Are you eating good, whole nutritious food? Are you maintaining a positive attitude? And please, for your own sake, be honest with yourself.
Evaluate your progress
I’d give yourself a solid 3-4 weeks of heads done pursuit of your goal first, then check in to see how you’re doing. If you’re making progress (look better in pictures, clothes fit better, feel better, etc) keep up the good work. If not, there are only two options. You aren’t following your plan with enough consistency, or the plan isn’t the right one for your goal. If you’ve been honestly consistent in working your plan, it’s time to re-evaluate your approach. If not, you need to re-dedicate yourself to your goal. Get back in touch with why you want to accomplish this and find that desire which will help you keep moving towards it. And don’t get down on yourself. As my dad likes to say “It happens to the best of ‘em.” Recognizing that you need a change, being willing to make the change, and staying motivated as you continue to work towards your goal is how you win the game.
Happy New Year everyone!
Allan Keller is a Westchase area fitness coach and owner of Direct Effect Fitness. Allan can be reached at 813-333-9922 or allan@DirectEffectFitness.com. Have a question about fitness or nutrition? Post a comment or send an email and you may see your topic featured in his next blog.