Tips to Tackle the Dreaded New Year's Resolution

By Raquel "Rocky" Herron, BS, NASM-CPT

"New Year, New You," "Make This Your Best Year Ever," "Get Fit in 2016." Do these headlines sound familiar? Pick up any newspaper or magazine this month and these statements will undoubtedly be staring back at you. January is the start of a brand new year, which means the holidays are over and it's time for those resolutions to take priority, specifically health and fitness resolutions.

Whether people are willing to admit it or not, fitness resolutions are almost always at the top of the resolution list. Each year, we tell ourselves that this is the year we're finally going to look amazing in a bikini, run a 5K, or simply just get to the gym! While some succeed and reach their goals, most simply give up. Is there a magic formula that only some are privy to and others are not? No, in fact, there are some simple tips that can be useful for anyone looking to succeed with their fitness resolutions.

When it comes to setting goals and resolutions, a key point to remember is specificity, especially with fitness goals. As a trainer, when someone tells me that they want to be fit, I have several questions that come to mind. What do you mean by "fit?" Do you only want to lose body weight or do you want to be stronger and faster? Do you want to be able to run a five-minute mile or simply walk up the stairs without getting winded, or both! It's easy to see why having a specific goal is important. Different goals require different plans.  Someone who wants to be a faster runner is not going to spend all of their time swimming, but may require a different plan than a new mom who is seeking her pre-baby body. Having a specific goal will lead to a plan that is designed for that goal, which will help you succeed, which leads into my second point, having a plan.

Many things in life require plans, and fitness goals are no exception.  Having a fitness plan is like having a set of blueprints for your fitness goals. One of the first steps in finding the right plan should probably include a session with a certified personal trainer at Pearce. Great trainers are equipped with the knowledge to help pair specific plans with specific goals. One of the most commons statements I hear is simply, "I don't know what to do." It's definitely understandable, given the information overload available at our fingertips. A trainer will point you in the right direction and make getting in shape less daunting. Plus, starting off with a great plan will help you avoid wasting time, which can lead to feelings of frustration and failure. 

Now that you've set specific goals and have a plan in place, take the time to track your progress. At the start of your program write down important information such as body weight, measurements for specific body parts, the amount of weight you're using with your strength lifts, and the amount of time you're able to run/walk. Each week update these numbers and see if progress is being made. When you can see your results not only in the mirror, but in the weight room and on the treadmill, you'll be encouraged to continue your efforts. Seeing results, even if they're small, are needed to keep motivation up. 

We can't have a serious talk about New Year's resolutions with addressing the idea of realistic goal setting and realistic results. Expecting to lose a large amount of weight or gain super strength in a short amount of time is highly unrealistic, but expecting a reasonable amount of weight loss and increases in strength and cardiovascular conditioning with a proper plan and great nutrition is realistic and definitely achievable. I see many people start a fitness journey with great intentions, only to fail because their expectations were just not realistic. If you've been sedentary for years, it will take many months to get into great shape. If you've been a junk food eater all your life, it will take time to reverse those habits and implement healthier ones. The truth is that we all want results fast, but results take time and consistency is a must to reach your goals. If you only adhere to your plan half of the time, you can only expect half the results, but if you consistently put in the hard work that's needed, you'll see the results you're seeking.

Getting fit and sticking to your New Year's health and fitness resolutions does not have to be hard, but it will require dedication to a plan. By setting specific, realistic goals, consistently adhering to a great plan, and keeping track of your progress, you'll be in great shape in no time. Let the knowledgeable fitness staff at Pearce help you be the best you in 2016!