Mike Gorski, RD, CD, CPT
Hybrid Athletic Club and Fit Fresh Cuisine
January 1st has come and gone. Everyone sets lofty goals for the first of the year as New Year’s resolutions. How often do they reach these goals?
Researchers at the University of Scranton found that only 8% of people accomplish their New Year’s goals. A success rate of 8% is pretty low. I can’t think of one program or plan that someone would pay money for if they were told, “we have a great 8% success rate.”
How can you make sure that you accomplish your New Year’s goals, and become part of the 8%? Start here:
1) Where do you want to be in a year?
Yes, a year is a long ways away, but you do need to have that end goal in mind. What are you working towards – losing weight, gaining strength, saving more for retirement, finding true love? Anything can work here.
Example: I want to lose 20 pounds of body fat this year.
This is usually where people stop. They have their goal, and off they go. Like I stated before, a year is a long ways away. If you are trying to do something big like lose body fat, it won’t just happen overnight.
Once you set your year end goal, write down your “why.” Why is that your goal? Think hard, and keep asking yourself why several times to get to the deep rooted reasons.
Example: I want to lose 20 pounds.
Why? I want to feel better about my body.
Why? I want to be able to play with my kids longer?
Why? I want to be a great parent and set a good example for my family. This is your WHY. This will motivate you to stay on track, even in the hardest times.
2) Next, find what you have to do this month to accomplish your goal.
Maybe you need to start working out, eating better, and handling stress in a better way. Maybe you need to save $500 this month to pay for your planned spring vacation.
Example: This month I need to commit to eating better, exercising more, and using exercise to manage my stress instead of food.
3) Now, what do you have to do this week to accomplish your goal?
Try committing three days a week to planned exercise, or reduce eating out to two times per week, and put your saved money into your retirement account.
Example: This week I will get in 30 minutes of brisk walking three days, and try that Body Pump class at the rec center for one day.
4) Lastly, what can you do TODAY, right now, to get you one step closer?
Do you hate exercise? Don’t know where to start? Find a professional to help you. Skip eating out for lunch, and pack a sandwich from home, then tuck that $15 dollars into a “vacation” envelope.
Example: Today I will contact that Mike Gorski trainer guy from those videos and see what he recommends for me, and if he can help me or – Today I will sign up for a walking group/gym membership to help motivate me to move more.
Now you have your plan.
Work from the bottom up. Instead of focusing on that big year end goal, focus on what you need to do TODAY. Find a fitness professional, save $10, go on a first date, whatever you can do today to get you to January 1, 2017.
Keep your four-step plan on your desk, or computer, and update it weekly, monthly, or even daily.
By breaking down your year-end goals into daily tasks, you are more likely to succeed in the long term, avoid burnout and becoming overwhelmed, and accomplish your New Year’s Resolutions!