“What New Year’s resolution fitness goals have you set for yourself?” How many of us use that phrase? Let’s take a look at that word. “RESOLUTION.” RE – Solution. It sounds like we’re doing something over again. Re-doing the same “solution”.
If you have a track record of establishing well-meaning goals for the upcoming year only to become discouraged, fall off the wagon and quit or forget what your plan was (or some other excuse), it’s time to implement some strategies that will help you be successful in your efforts.
1) WRITE DOWN YOUR GOALS Establish short term goals as well as long term goals. Day by day goals, weekly goals, as well as monthly, 6 month, and yearly goals. Actually set deadlines for meeting these goals.
2) START A JOURNAL On a regular basis review what your goals are and do some journaling about where you are in that process. Take an honest look at what’s working and what’s not. For example, if you set an exercise goal of working out 3 times a week and after a month, you realize you only managed to get 2 workouts in for the whole month and it should have been 12 workouts – something isn’t working.
3) JOURNAL REGULARLY Not just your food intake, but also your fitness activities. Journal your regular workouts as well as the daily chores and “fun” life activities such as shopping all day, hauling wood into the house for the fireplace, taking the dog for a walk, playing outside with the kids. On days when you just can’t seem to kick it into gear – take your journal out and read what you’ve already accomplished. This might help to motivate you to continue on your journey.
4 NON-SCALE VICTORIES Also journal those “non-scale victories”! That pair of pants you’ve been trying on for the past 3 months that finally fit and don’t leave you with a “muffin top”. How about when you go shopping for new panties and find that you no longer can buy the “Just My Size” brand because you’ve under-grown that brand? Or when you seeing old acquaintances who don’t recognize you because you’ve changed. Attending those parties and buffets and being strong enough to say “no” and stick to your plan. These are kind of motivators you can lean on during the “weak” times and if you journal them, you will have them at your fingertips.
5) SMALL CHANGES COUNT Make small, accomplishable changes in your daily routine surrounding food and exercise. If you try to make too many significant changes all at one time – it can be overwhelming and discouraging, and can ultimately lead someone to give up. For instance, if drinking regular soda is a part of your daily routine – consider this: on average, a regular soda is around 200 calories – if a person drinks 2 a day, that’s 400 calories. Over the course of a week, that’s 2800 empty calories. Considering that 3500 calories is equal to one pound, eliminating the soda can mean the loss of a little over three-quarters of a pound per week, three pounds in a month – simply by giving up the soda. The small changes are what lead to long-lasting lifestyle changes that will help you reach and maintain your fitness goals.
6) SELF EVALUATION Ask yourself: “What’s getting in the way and preventing my progress?”
ACCOUNTABILITY?
Consider partnering up with a motivated and disciplined workout buddy. Or better yet, get set up with a personal trainer and commit to regular sessions – much like you would for other important appointments such as the doctor, dentist, chiropractor or massage therapy. A personal trainer can hold you accountable, keep your program progressing and prevent plateaus so you can keep advancing toward your ultimate fitness goals.
Find an online community with forum members with goals and resources similar to yours. Cyber-buddies can be great motivators and accountability partners.
LACK OF ACCESSIBILITY TO A GYM, EQUIPMENT AND OTHER STUFF?
While these items are great for keeping workouts fun and exciting, they aren’t essential to moving your body, burning calories and getting fit. You can do a search on YouTube for different body weight exercises that you can put together for a good workout.
If you use your imagination, you can use many household items as substitutes for weights. Laundry jugs filled with clean kitty litter or sand make great dumbbells or Kettlebell substitutes. A dowel rod and a couple of inexpensive resistance bands are a good way to start barbell-type resistance training for overhead presses or upright rows.
DO YOU DREAD EXERCISE?
Is there some part of your workout routine you really hate doing which makes you actually dread doing it? Try putting that particular exercise at the beginning of your routine, get it out of the way, give yourself a feeling of accomplishment and you’ll feel more like completing the task at hand. Try finding different things to do which get you moving and burning calories and don’t feel like “work” but are fun and exciting. If you love to dance, then dance! Maybe a class setting like Zumba is more to your liking than getting on a stationary bike and pedaling for 5 miles getting nowhere.
Try implementing some of these strategies so you can be successful in reaching your goals and not have to re-do some of these same solutions next year at this time. No more New Year’s Resolutions – only New Year’s Solutions. Let’s make it a great year!
Debbie Corey aka “mdsqueen” (Kimkins forums)
lost nearly 100 lbs, registered nurse & certified personal trainer
