The New Year is quickly creeping up on us. Do you have a New Year’s
Resolution? Well, if you’re like most Americans (88 percent in 2001 according to
a GNC poll), you have at least one resolution. And, if you are like the majority
of these promise-makers, your resolution is probably related to health and
fitness. In 2001 (according to GNC), 55 percent promised to eat healthier, 50
percent resolved to exercise more, and 38 percent wanted to lose weight.

While resolutions are well-intentioned, unfortunately most people fail at
keeping them. With all the hype surrounding these promises, it’s easy to get
caught up in it without really taking them seriously.

We live in a throw-away society and even our resolutions, I’m afraid, are not
immune. However, especially for promises that include improving our health, it’s
in our best interest not to take them lightly.

So, what’s the secret to successful resolutions? While you can’t wave a magic
wand and make your resolution come true, there are some easy steps to take that
will make it easier to fulfill your promise to yourself.

  • Choose an obtainable goal. Resolving to look like a super model is not
    realistic for the majority of us, but promising to include daily physical
    activity in our lives is very possible.
  • Avoid choosing a resolution that you’ve been unsuccessful at achieving
    year after year. This will only set you up for failure, frustration and
    disappointment. If you are still tempted to make a promise that you’ve made
    before, then try altering it. For example, instead of stating that you are
    going to lose 30 pounds, try promising to eat healthier and increase your
    weekly exercise.
  • Create a game plan. At the beginning of January, write a comprehensive
    plan. All successful businesses start with a business plan that describes
    their mission and specifics on how they will achieve it. Write your own
    personal plan and you’ll be more likely to succeed as well.
  • Break it down and make it less intimidating. Rather than one BIG end goal,
    dissect it into smaller pieces. Set several smaller goals to achieve
    throughout the year that will help you to reach the ultimate goal. Then, even
    if you aren’t able to reach your final goal, you will have many smaller, but
    still significant,
    achievements along the way. For example, if your goal is to complete a 10K
    race, your smaller goals could be running a 5K in less than 30 minutes, adding
    upper and lower body strength training to increase your muscular endurance,
    and running 2 miles with a personal best completion time.
  • Make contingency options: Don’t assume sticking to your plan will be
    smooth sailing. Plan on hitting bumps along the resolution road and be
    prepared with specific ways to overcome them. What will keep you from skipping
    your workout or stop you from having a cigarette? This may mean seeking help
    from family or a professional, writing in a journal, etc.
  • Give it time: Most experts agree that it takes about 21 days to create a
    habit and six months for it to actually become a part of your daily life.

Reward yourself with each milestone. If you’ve stuck with your resolution for
2 months, treat yourself to something special. But, be careful of your reward
type. If you’ve lost 5 pounds, don’t give yourself a piece of cake as an award.
Instead, treat yourself to something non-food related, like a professional
massage.

Ask friends and family members to help you so you have someone to be
accountable to. Just be sure to set limits so that this doesn’t backfire and
become more irritating than helpful. For example, if you resolve to be more
positive ask them to gently remind you when you start talking negatively.

Don’t go it alone! Get professional assistance. Everyone needs help and
sometimes a friend just isn’t enough. Sometimes you need the help of a trained
professional. Don’t feel that seeking help is a way of copping out. Especially
when it comes to fitness, research studies have shown that assistance from a
fitness professional greatly improves people’s success rate.

Limit your number of promises. You’ll spread yourself too thin trying to make
multiple changes in your life. This will just lead to failure of all of the
resolutions.

Test your flexibility: Realize that things change frequently. Your goals and
needs may be very different in April then they were when you made your
resolution in January. Embrace change, even if that means that your resolution
is altered.

Keep a journal: A journal helps you recognize your positive steps and makes it
harder to go back to the same old habits.

On average only about 20% of us keep our New Year’s resolutions. Unfortunately,
some of the biggest failures are found in fitness resolutions. But don’t let the
statistics get you down. By following the tips above you’ll be better equipped
to fall into the successful 20% category.

About the author:
Lynn Bode is a certified personal trainer specializing in Internet-based fitness
programs. She founded Workouts For You, which provides affordable online
exercise programs that are custom designed for each individual. Visit: http://www.workoutsforyou.com
for a free sample workout.

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