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Making Your Resolutions Stick
By Rick Streb
Here at Lakewood Health & Fitness Center, I talk a lot about the importance of goal-setting. I think it's one of the keys to health and fitness success. As you flipped your calendar over to begin a new year, I bet you were thinking a lot about goals, too. Whether it's weight loss, increasing your stamina or toning your butt, who doesn't make a New Year's resolution every January 1? Or perhaps the better question to ask is: Who is still keeping his/her resolutions on January 31? Has your New Year’s Resolutions already fallen by the wayside?
I'd really like you to be one of those people who get what they want. There's nothing as rewarding as making improvements to boost your self-confidence and make you feel like you can conquer the world. That's why I'm offering you three can't-miss goal-setting tips to help you on your way. But first, here are three goal-setting strategies that are sure to fail.
Your New Year's resolution will be a bust if...
You base your goal on a fleeting thought. We all have those moments when we can't zip up our pants or see an unflattering picture of ourselves and resolve on the spot to do something. Those moments can be useful catalysts for change, but you've got to base your aims on more than just a momentary bad feeling. Reaching your resolutions takes planning, hard work, commitment and sacrifice. If you’re not willing to do what it takes to make your resolutions become reality, then the only person you are kidding to begin with is yourself!
Your goals are vague or general. Saying you want to lose weight is a pretty worthless statement unless you define it in specific detail. Determine exactly how much weight you need to lose by looking at established measurements like body mass index, body fat percentage or, at the very least, a height/weight chart. Think about it. If your goal isn't definite, how will you know when you've reached it?
You have no plans to make it happen. It isn't enough to just show up at the gym on January 2. How are you going to get from point A to point B? You need to think through details like how often you're going to exercise, for how long, where, when and with whom. Leaving it to chance guarantees you'll crash and burn.
Your New Year's resolution will be a success if...
You have a strong initial commitment. When you're trying to change a habit, the first month is the hardest. After that, your habit will feel more established, and you won't have to try as hard to weave it into your life. So when making your resolutions, psyche yourself up to take it day by day for at least 30 days. Constantly remind yourself how important your goal is to you and what it will mean to actually achieve it.
You have a way to cope when the going gets rough. In the past, what have you typically done when a temptation has been thrown in your path? Do you dig your spoon in and think, "Eh, I'll start again tomorrow"? You know you're going to have weak moments, so be ready for them. Have a coping strategy like taking a walk around the block or 10 deep breaths when faced with fudge chocolate cake or mashed potatoes. Do whatever it takes to get you through and keep you going.
You keep track of your progress. I can't stress this enough. If there is one single point that I should emphasize, this is it. Keep an exercise and eating diary. Write down as much detail as you can think of. This will create a blueprint of your accomplishments and disappointments. If you succeed, you have a step-by-step guide outlining exactly how you did it. If you fail, the reasons are often contained on the pages of your log.
Have a happy, healthy new year and may all your dreams come true.
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