Not everyone is a fan of ‘new years resolution’ and understandably so. According to some studies only about 10-15% of people actually follow through with their resolutions.
Personally, I don't really care for new years or the celebration of it. But it is a convenient time to set goals and plan out how you will achieve them. It gives you a good start date and allows you set up a timeline for specific achievements.
Often times people set unrealistic goals or their goals just aren't specific enough. Saying you want to 'lose weight' is not good enough. Instead, be specific, for example: lose 10 lbs in 90 days. It sets a realistic timeline, it's specific and you don't have wait 12 months to achieve it.
The first few weeks are always the easiest, and then it starts to go downhill. But why the decline so soon?! Well, it's not just a goal you’re trying to achieve, but rather your trying to change a behaviour. You’re fighting against your desires of wanting to go back to your old ways. So you have to build in environment in which you can change your behaviour.
Here are 5 steps that can help you reach your goals:
1. Specificity: Be specific about your goals. Don't be generic, like saying ‘I want to build muscle’. Actually state how much muscle you want to put on. 5lbs, 10lbs, enough muscle to make Arnold Schwarzenegger in his prime look small! Be as specific as possible!
2. Timeline: Your goal doesn't need to take 12 months to complete. Set a realistic timeline and then once you achieve it, you can reset for a new one. For example: First goal was to lose 15 lbs in 90 days. Once achieved, you set a goal of 10 lbs of muscle gain the next 3 months (just an example, focus on the first goal first!). 6 months in and you already achieved 2 goals!
3. Accountability: Find an accountability partner, app, prize etc... You can find a personal trainer to keep you accountable and build workouts and nutrition plans for you. You can join a gym with a friend and set goals together. There are also some good apps that can help you keep track as well.
4. Environment: If you want to lose 10 lbs in 60 days and you make a stop every afternoon at a Krispy Kreme, I'm sorry but good luck with that. Instead look up delicious healthy meals that you will enjoy and look forward to. Find interactive and fun workouts that make you look forward to getting to the gym. Have others join you and create a environment where becoming healthier and reaching your goal is fun.
5. Get Back Up!: When you slip and most likely you will, that's ok! Just remember your goal and refocus. You will have moments of weakness and a time will come where you want to go back to your old ways. And if you slip, acknowledge it happened and move forward. Reaffirm your goals and remember it's not a sprint.
Give those a try and let me know how it goes! The goal is to build a healthy lifestyle and become a stronger and better version of ourselves. It won't happen overnight, but you have the strength to do it!