Happy New Year!
With a new year always comes new year’s resolutions.
We all make them, but how many of us stick with them?
Here are 4 tips to help make this year your year.
Set Actionable Goals
These are your resolutions, but we’re going to add a bit more detail to them. Most goals or new year’s resolutions sound like:
“I want to get stronger”
“I’ll eat more veggies this year.”
“I’m gonna hit the gym more.”
While these goals are fine in and of themselves, they lack a well thought out plan to reach them. This often leads to not reaching your goals and to lots of disappointment.
Instead, follow the SMART model: Specific, Measurable, Attainable, Relevant, and Time. Planning out your goals using this model will help you define your goal and how to get there.
S - Specific: Define your goal in detail, being as specific as possible
M - Measurable: Adding a numeric value. What are you measuring?
A - Attainable: Make sure the goal is realistic and attainable, not impossible
R - Relevant: Making sure your goal lines up with what you want
T - Time-Bound: Giving your goal a timeline and due date
So, instead of, “I want to get stronger,” say, “I will add 50lbs to my squat within the next 12 months by squatting at least once a week, and by adding 2.5lbs to my squatting weight every other week.”
Instead of, “I’ll eat more veggies this year,” say, “I will have at least 2 servings of veggies a day by planning my meals for the week ahead of time. I’ll meal prep twice a week on Sundays and Wednesdays this upcoming year so my meals are easier to make and already have the number of veggie servings I need to reach my goal of having at least 2 a day.”
See the difference? One has a plan and is detailed on what you should be doing to reach them. The other is just an idea based on an outcome.
Start Small
It’s very easy to get caught up in all the hype around new year’s resolutions and want to do a complete 180 in your life, especially when it comes to health and fitness. Lift 5x a week, go swimming 2x a week, run 5k every weekend, eat veggies at every meal, eat 150g of protein every day, get up and journal for an hour when you wake up … you get the picture.
Lots of people try to go from zero to a hundred. Some even manage to keep up with all these new changes for a short amount of time. But 9 times out of ten (probably more to be honest), this is a recipe for burnout. From feeling overwhelmed, to exhausted, to always sore, most people start, and then go back to doing none of the things they originally set their sights on.
This is why most New Year’s resolutions don’t end up succeeding.
Instead, pick just ONE thing to focus on for the time being. ONE new thing to implement. ONE new habit to stick to.
Once you’ve picked that “thing,” habit stack it.
What’s that you say?
Basically, you attach your new habit to a habit you already have.
Want to read more? Place your book by your toothbrush. Every time you finish brushing your teeth, read a few pages.
Want to start going to the gym twice a week? Put your gym bag by your grocery bag, and make a pit stop to the gym to get a training session in before you do your shopping. This works well if your gym is in the same plaza as your grocery store.
After a while these habits start to come naturally. That’s when it’s time to add another!
Add Instead of Subtract
Instead of focusing on what you want to take away from your life, focus on what you’d like to ADD to it so you can be a better, healthier, stronger version of yourself.
For example, if you want to eat healthier, start by adding more nutrient dense foods into your diet. Start by adding more fruits and veggies to your meals vs. taking away the less nutrient dense foods like pizza, fries, and ice cream. What will happen is you’ll end up eating more fruits and veggies, get fuller from the fiber you’re consuming, feel less restricted about what you put in your mouth, and often automatically not want as much of the other foods!
If you want to add more movement in your day to day life, start by adding a 15 minute walk to your day vs. eliminating your tv time at the end of the day. This way, you’ll still get your extra movement in, and still be able to catch up on your new Netflix series.
See where this is going?
Take Responsibility
Everyone needs a bit of tough love.
No one else is going to make 2025 different for you. YOU are responsible for the decisions you’ve already made that have gotten you to where you are today, whether that be a good thing or a bad thing. That’s not to say that there are things out of your control, of course there are. But the ones in your control, that’s on you.
Want this year to be different? Make different choices.
Want to succeed more this year? Make a better plan.
Feel lost and don’t know where to start? Hire a coach that can help you.
Now, I’m not saying any of this is easy, it’s actually really hard to make a long lasting change! But acknowledging where you are and taking responsibility is the first step to cultivating a change in your behaviour.
All in all, remember to take small steps, give yourself some grace, and be patient - change takes time after all!
FINAL THOUGHTS
What if I told you that by the end of this year you could be fitter, stronger, healthier, more mobile and more confident?
What if I told you that 2025 can be your healthiest year yet?
All you have to do is start, and starting is usually the hardest part.
We can help with that.
Get in touch and we can set you up with a free one hour consult to go over your health and fitness resolutions and a roadmap to help you reach them.
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