It’s that time of year again!
“I’m on it!” “This New Year’s resolution I’m going to….?” Yawn…. so sick of hearing it!
Sick of hearing it from myself, my nephew, and my friends! I hear it every day at work.
We set these resolutions for some serious reasons but we laugh off that fact, and according to Strava only 8% of people will achieve their New Years resolution.
Most of us will even stop trying by January 12th or sooner! The 12th– is it that hard? Really?! Are we all a bunch of weak seeds?
NO! But to achieve your New Years resolution you have to do some serious soul searching and some serious planning. You have to ask yourself some BIG questions. And you have to answer them truthfully.
Life is about renewal. Have a positive take on the resolution. It has to be something you want to do, not what you have to do.
What is the ultimate end goal and why? For example, a goal of losing 50 lbs. by next year is a super goal.
But why? List them off: to reduce my blood pressure, so I don’t feel like crap every day, so I have more energy, etc.
Next, list off some of the positive results you will have with the weight gone: I will be able to run around with my kids and going for bike rides without sucking wind; I’ll look good!
Planning realistic resolutions is far and few between. 50 lbs. is a big number but it is achievable by breaking it down to 4lb weight losses over 12 months.
Start with your ultimate goal and work your way backward. Use the SMART acronym.
Developed by George T. Doran for business management purposes, it has carried over into every aspect of our lives to help us achieve success in any and all areas.
Specific – your ultimate goal must be specific.
Measurable – the goal must be able to be measured objectively and subjectively
Attainable – the specific ultimate goal is the long term goal. Now, it must be broken down into attainable steps. Daily, weekly, monthly, etc.
Realistic – while being 100% committed to your goal is important, we must have some really specific expectations when it comes to the goal.
Whether those be earned meals, days off from working out, leisure time, you name it. If you can’t adopt these into your lifestyle, you will have a very hard time achieving and maintaining the resolution.
Time-bound – While the 50lbs is the ultimate year-end goal, smaller goals tied into the end goal can help you stay on track. Lose 4 lbs. each month, increase my cardio by 10% per week with a goal of achieving 150 minutes per week by year-end – even these can be achievable broken down into smaller chunks.
Week 1 can start as simply as 10 minutes of cardiovascular activity 3 times per week. Then, week 2 to 13 minutes of cardio 3 times per week.
Week 3, increase it to 17 minutes 3 times per week and week 4, 22 minutes 3 times per week. You get the picture.
Add a day if you can’t make the time commitment each day. Be flexible!
Understand there are days you won’t be able to get the workouts in. If you miss the dose, just continue the dose the next day! Just like a medication.
Lastly, find ways to make achieving these goals easier. Find a workout partner with similar goals.
Join a wellness facility where an Exercise Physiologist can help you create the plan. This wellness center most likely has group exercise classes!
You don’t join a club to be by yourself! Also, use technology to your advantage.
Our smartphones and smart wearables measure steps, heart rate, calories, exercise, sleep patterns, and offer online coaching and community support. There has never been a time offering more avenues to success, but it’s much easier to navigate those avenues with a GPS and a friend/significant other as co-pilot!
Here is to a Healthy New Year and achieving our New Year’s resolutions.
For more information on Dedham Health, visit our website.
Guy C., – Fitness and Martial Arts Director at Dedham Health