Here we go again. January 1st is almost here and we're sure you've already started to think about what you might do to make this next year memorable. Will it be weight loss, starting an exercise program, quitting smoking, healthy eating, career aspirations, spending more time with your kids…. What's it gonna be? We'd like to ask you this - Did you make promises last year that you didn't keep? Most people never actually see their New Year's Resolutions achieved generally because they set themselves up for failure before the clock even strikes midnight! Here's some common resolutions and how you might approach them differently this year:
Weight Loss
The holidays tend to pack on a few extra pounds encouraging many to consider weight loss for the new year. Regardless of whether your goal is to lose 10 or 150 pounds, you can approach this aspiration in a more positive fashion. When a client consults with me and weight loss is their primary goal, I immediately encourage them to set goals that are more action-oriented instead of outcome-orientated. Weight loss is the end-result and unfortunately, it is often an outcome that is out of our direct control.
For example, perhaps your goal is to lose 10 pounds but what if you gain 4 pounds of muscle and lose 6 pounds of fat, you would feel like a failure even though you would have experienced very positive changes. Or what if your body is responding a little more slowly to your exercise sessions so you get discouraged by the slow losses in weight and give up on your program. It is far better to focus your goals on something you have immediate control over.
For example, instead of suggesting that you'll lose one pound this week, instead, decide that you'll workout 5 times or drink 8 glasses of water. You can see that these goals are easy to measure and control. Or you may want to consider setting an external goal like completing a 5km fun run, half marathon or challenging hike. You can imagine that during the process of training for these events, you will lose body fat, but this approach is much more positive and takes the focus off a negative body image.
Consider getting some help this year. A personal trainer will provide you with the variety, education, motivation, encouragement, safety and inspiration to see you through the tough times. Invest a little in yourself!
Exercise
Most people get a power-surge of energy in January and over-commit themselves to an exercise program. If you've had a difficult time working out at all over this last year, it's in your best interest to be conservative. For example, if you decide you're going to start exercising 5 days per week, you may achieve this goal in the first few weeks. But as life catches up to you, you may find yourself skipping workouts, such that, at the end of a week, you may have only completed 3-4 workouts. But 3-4 workouts is fabulous and a heck of a lot better than you were doing before but you will still feel like a failure because you didn't hit the 5 sessions.
Be realistic. Set a goal that you know you can achieve and this will give you the momentum to continue forward. Remember, consistency is the key. It's not what you do throughout January that matters. It's whether you can stay on track when the memories of New Year's Eve are long gone.
Nutrition
It's easy after you've over-indulged in all the holiday goodies to decide you're never going to eat chocolate or junk-food again. But how long do you think that's going to last? Soon the memories of over-eating will have faded and your cravings for your favorite goodies will return. Listen, 97% of nutritionists eat chocolate and other treats so how do you expect to forever forbid them from your diet. In order to succeed, you've really got to eliminate the all-or-nothing approach. Decide you'll only drink a glass of wine with dinner 3 nights of the week instead of 7. Or decide you'll have 2 free days each week to allow yourself some of your favorites. Or decide you'll eat late only 2 nights per week. Set yourself up for success.
Quitting Smoking
I can't proclaim to tell you how to succeed at this goal because, fortunately, I've never been addicted to nicotine and can't really imagine what's it like to experience withdrawal symptoms. But I do know that with this goal, as with any goal, if you can associate more pleasure with quitting than with not quitting and more pain with remaining a smoker than becoming a non-smoker, you're on route to a smoke-free body. Grab a pen and write down all the painful associations you have to remaining a smoker.
For example, your breath smells, your fingers and teeth are turning yellow, you're cancer waiting to happen, you're frowned upon by non-smokers, you're not accepted in most restaurants, you've been humiliated to partake in your habit in the worst of environments like the alley behind a government building….And now, write down all the pleasures you'll enjoy if you succeed at becoming a non-smoker. Keep this list handy so you can refer to it if you're tempted.
With any of your goals, remember that if you believe you can achieve something, you will. The power to aspire to great things happens first in the mind. Be prepared to regularly assess your goals and modify your actions if needed. Expect struggles and obstacles and decide beforehand, how you'll overcome them. If you do get off track, the key to success is learning from the experience and getting right back on route as quickly as possible. Good luck! |
