It’s January 14…which is the perfect day to review your New Year’s Resolution! Did you set a health and fitness goal this year (like most people who set resolutions do)? What have you done these past two weeks to achieve it?
Most people set make some kind of resolution that has to do with diet and exercise, and most people have abandoned it by mid to late January. If this sounds like you, try this instead:
1. Make it a strength or skill based goal.
In my humble opinion, I think it’s bad to focus on weight or dress sizes. (Unless you need some extreme change! If you are significantly overweight or underweight, this may be right for you.) If you put in the work to achieve your strength based goal, you may change your body composition, you may look and feel better, but it doesn’t always make the scale go the direction you want it to go. Think about what capability will improve your circus.
2. Focus on one clearly defined resolution.
Don’t try to juggle 5 unrelated goals.
Pick one and dedicate yourself fully to it.
3. Pick an end date that’s not too far in the future.
You won’t remember what your 2016 resolutions were in December. I like to pick goals that are achievable in 1-2 months. You can always set another one after it!
4. Map out the actionable steps you will take to achieve this goal.
Here we go. This is more important than the goal itself. If you choose the right steps to achieve your goal and follow them consistently, you will probably fly right past that goal. If don’t follow the steps that YOU made up and YOU thought were reasonable, then you’ll have to evaluate how hungry you were for that goal.
5. Don’t obsess between the start date and the end date.
This is especially true if you're doing a weight/size based challenge (which I told you not to do, yo). Weight will fluctuate up and down, but hopefully there will be a linear progression in the direction that you want. IF you're doing this, weight yourself ONCE A WEEK MAX, do it in the morning on the same day, and remember that it's just a tool. Consider throwing out your scale (this is a link to a great article on the subject by Jen Comas Keck of Beauty Lies in Strength).
Follow through with the steps that you outlined and see where it takes you - by the END DATE. There will be ups and downs and plateaus, but don't let it discourage you. You're timeline should not be so long that are tempted to change course halfway through.
6. Plan for something different on your end date.
Evaluate yourself that day (Did I follow my steps? Did I reach my goal? If not, what could I do differently?) and then do something different. This could be as simple as taking your “after” photos and comparing them to your “before” photos. It could be a cheat meal out, a goofy workout, a trip to the trampoline park, or taking the time to create a new gym playlist.
And, of course, set some new goals and steps.