We humans love a blank slate, don’t we? We like to start things anew at the beginning of a day, week, month and year. While there is really no magic in a calendar flipping to a new year, it gives us a strong sense of a new start, a new set of seasons and events, and a chance to make changes in our lives for the better.
That’s where New Year’s Resolutions come in…those promises we make ourselves to make aspects of our lives better and more rewarding. As a personal trainer and fitness instructor, January is a time when I see a lot of new faces with big goals and while I want every single person to succeed, from experience I know that many of those new faces will not become familiar. It makes me sad, because I witness the power of taking charge of your own wellness and fitness every.single.day in my career. It’s the most rewarding part of what I do for a living, and I want everyone to experience it!
So what’s with all those people who set resolutions and then let them slip weeks later? There are a few common New Year’s Resolution mistakes that people make, setting themselves up for failure. Let’s take a look at those mistakes, work out how to fix them, and get ready for the most successful year ever!
Mistake #1 – Not Knowing Your ‘Why’
You want to lose weight…why? You want to run a race…why? You want to start taking yoga regularly…why? Without a really strong answer to the “why”, those goals can be pretty much empty. Sometimes we get so caught up in other people’s achievements and successes that we start thinking of their process and their decisions (and their whys!) as the best way for us as well.
Working out your why is not as easy as it sounds. We are bombarded by media sources of every kind telling us what we should want and need (and you may remember how I feel about “should”…). But what we’re told to want and what we actually want is often wildly different.
So how do you work out your why? It can be uncomfortable to really dig deep into the why beneath your goals. A lot of emotion and baggage can be associated with having a goal we want to work toward – especially if it’s related to our physical appearance, like the common weight loss goal. You can say to yourself, “I want to lose weight because I will be healthier and have more energy.” That’s still a pretty generic ‘why’. It doesn’t get into the bones of what is going to make you succeed. It’s uncomfortable to face truths we may be hiding, like, “One of my parents died young and their illness was related to lack of exercise and poor nutrition – now I have kids I don’t want to put them through that,” or “I resent missing out on fun and activities when I was a child because I felt overweight and the target of bullies and now I want to make up for lost time.” Those are big, true, emotional whys that will drive you to accomplish what you’re setting for yourself.
Think about what and who matters most in your life and how the results of your goal are going to affect them and you. Think about what you love doing and what you’re passionate about, and how achieving your goal might affect that passion. Be honest with yourself about your motivation and you will find that driving force that will keep you on track to work toward that resolution.
Mistake #2 – Thinking Progress is a Neat Line
Two steps forward, one step back. And that step back is what we always fixate on when we’re working toward something, isn’t it? Setbacks happen. Injuries happen, plateaus happen, illness happens, major life crises happen. And those events can really mess with our progress toward a goal. Let go of perfection and allow yourself to trip up and have that step back occasionally.
Progress will happen when you are consistent. That consistency is the goal – it keeps you moving ahead and making progress, even if your progress would look like a big, jagged line if you mapped it on a chart. Life isn’t perfect and neither is progress toward any kind of goal.
Mistake #3 – Not Having a Plan
You know your why and you know it will drive you. You’re willing to face setbacks and work through them to keep chasing your goal. The how? You haven’t quite worked that out yet. Think about the following, all of which will help you formulate a good plan to follow for success:
- Where are the resources necessary to start planning?
- What kind of time schedule is necessary to be able to succeed? And what obstacles stand in the way of that time commitment?
- How can you set up your plan in a realistic way so you aren’t overwhelmed?
- Who can you call on for support and help?
As an example, let’s use a goal of getting to the gym or a fitness class or any kind of workout 3 times a week. What are the resources available? Fitness schedules, best times of day for outdoor workouts, finding or purchasing the right clothing, shoes and equipment are all resources you will need to research in order to make your plan.
When it comes to your time schedule, think about what will realistically fit into your schedule and what you’re prepared to sacrifice in order to make the time. Maybe Friday night will never work for you because it’s date night and it’s sacred. Or maybe you realize you can switch date night to a different day of the week so you can squeeze in your workout that day. Remember to take into account time spent getting ready and any travel time needed.
Sometimes we don’t realize until we start something that what we’ve planned is unrealistic for our lifestyle. It doesn’t mean you have to abandon your goal – just scale back and ensure that what you are planning is doable for you. Maybe three workouts a week is only possible if they’re 30 minute workouts. Or maybe you know you prefer longer workouts, so you change the plan to shoot for two longer workouts.
Finally, who can you call on to help you succeed? This is your support system and it can be the most important part of making your goal work – read on for exactly how important!
Mistake #4 – Forgetting Your Support System
Can you achieve big goals by yourself without any support from the people in your life? Well, maybe, but wouldn’t it be easier to get help and support from the people who love you? I know it can be hard to ask for help (or even vaguely insinuate you may be in need of some assistance…), but just like you would want to help a friend, yours want to help you. Your support system can be your family, your friends, close by or far away, or even a virtual group you’re part of – what matters is that they’re on your side, cheering you on, and giving you the help you need as you work toward a goal.
Mistake #5 – Giving Up Too Soon
This is the biggest mistake I see in the fitness industry, for sure. Sometimes it’s because someone does too much, too soon and burns out, or they fall out of routine and never quite get back to it. A lot of the time, though, frustration at perceived lack of progress is the big reason those fitness goals get deserted and people just give up. Remember how progress isn’t always a nice neat line? It also can be a painfully slow process. That’s why trainers will have you break up a big goal into smaller goals to work toward one by one. That’s why I make copious notes on every client’s programs, so I can tell them, you just lifted the heaviest you ever have, or the last time you tried that exercise, you couldn’t get through a whole set – look at you now!
Set aside looking for progress, or expecting it will happen quickly. Hang in there, do the work, and think about creating a consistent routine as your first goal. Then set a small goal that works toward your main goal to tackle. Those small victories can keep you from feeling that frustration and giving up too soon. Give yourself the gift of believing in yourself and having faith that progress will happen if you keep working.
The Bottom Line
Set resolutions or intentions that mean something to you – goals that make you want to work at achieving! Keep in mind that attaining anything in life can seem like a lot of ups and downs and hard work and of course nothing happens as quickly as we would like. But with consistency and support, you can absolutely do anything you set your mind to.
Need more ideas? Check out some of these articles for ideas on small, healthy changes you can make:
50 Easy Healthy Habits You Can Start Now
20 Ways You Can Reduce Stress in Your Life
35 Tips for Healthy Living and Happiness
The Best Advice for Getting Your Fitness on Track – 40 tips from Fit Mamas
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