Encouraging Health and Happiness

Sustain Your New Year’s Resolutions with these 4 Easy Tips! 

New_Year_resolutionDon’t Give up on your New Year’s Resolution; Create Sustainable Habits!

Have you abandoned your fitness goals made during   the holidays? If you have, or are struggling to stay the course, don’t abandon all hope and give up just yet.

Long-term health and strength require an investment in your body that might not pay noticeable dividends for weeks or months. Just as your retirement portfolio takes time to achieve the desired results, your fitness goals might as well. Follow these next 4 tips to help you stay the course and achieve your goals in 2015.

1. Goal Specificity

In my 17 year career as a Strength Coach and Personal Trainer, the main reason I’ve seen people fail to achieve their goals is they weren’t specific enough when selecting them and the goals didn’t have an impactful meaning to their life.

I’ve become accustomed to this time of year when new faces appear in the gym. And they typically don’t last more than 4 or 5 weeks. There are way too many reasons to explain this, as everyone’s life is different. But, the one thing I continually observe is that people who create very specific goals have a better chance at achieving them.

Announcing that you’re finally going to get fit on Facebook isn’t specific enough and just showing up at the gym and floating around doesn’t cut it either. I don’t want to minimize these initial steps, as I realize making a written commitment and actually showing up represents huge progress for some on their journey to a healthier life.  If you’ve made it to the gym, it warms my heart to see you taking one step closer to better fitness.  And since you are already here, let’s make it an effective experience for you.

What I suggest are real quantifiable goals. Meet with a personal trainer to help you select the best ones for you if you’re not sure what they might be. Great examples are: be able to do a real bodyweight pull-up, be able to bench press/squat/deadlift your bodyweight, run a faster mile, or increase your flexibility/mobility.

Final suggestion, don’t set your goals too lofty. Make sure your new goal is realistic and can be measured incrementally. That way, as you are making progress, you’re more apt to stay motivated and be proud of your accomplishments.

2. Make it a Priority   

Treat training like an important errand. Make training part of your daily routine. As a trainer, I have a very busy schedule that fluctuates daily. When I have a 12 hour day filled with clients, I schedule my own training sessions in the middle of my day. That way I can focus on my fitness goals and stretch to restore my body from standing on hard surfaces all day. This helps me recharge and focus on my clients needs and deliver a better product.

If you can consistently remember to record and watch “the Voice or True Detective” you can make time to work out!

3. Proper Perspective

It takes a certain degree of perspective to succeed on a strength and fitness quest. Just think of the word “quest”. It implies traveling along an arduous path toward a worthy outcome. Most people are looking for something easier and quicker than that, and this is precisely why they fail to reach their goals.

Consider your current goal. Is it meaningful or is it a cliché that you’ve used before like “this year I’m losing my belly for good”? Are they your goals or ones you’ve heard other people say that sounded good to you? A goal that isn’t attached to something deep and personal within you is a dead end.

Make sure you’ve measured what’s at stake if you don’t accomplish your goal and what the benefits are if you do. This will help you have more to focus on. An example of this would be: If I lose 20 pounds this year my cholesterol and blood pressure will lower adding quality years to my life.

4. Expectation Management

Finally, it’s essential to remember that lasting results take time. A goal that’s worth the effort will take months or even years to achieve. If you think it’s going to happen overnight, you’ll be sorely disappointed.

Examine what you’ve set out to attain and why you chose it. Take aim at the target, remain steadfast in your pursuit, and accomplish it. You can do it. I believe in you!

Stay Healthy and Active,
Scott A. Jansen
Magnuson Athletic Club/ Fitness Manager


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