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KEEP GOING!! DON'T GIVE UP!! Keeping the Staying Power of New Year's Resolutions Alive!

Updated: Feb 19

Keep Going with your New Years' Resolutions

As the calendar turns, the tradition of setting New Year's resolutions is embraced by many as a symbolic fresh start. However, the staying power of these resolutions often determines our success throughout the year. In this blog, we'll explore not only how your perspective on New Year's resolutions can directly impact your journey but also provide actionable strategies to enhance your commitment and ensure a transformative and successful year.

Define success for you

1. Define Success on Your Terms: Before diving into resolutions, take a moment to define success in your own terms. Whether it's personal growth, career achievements, or a healthier lifestyle, understanding what success means to you will guide the resolutions you set. We cannot meet goals unless we give specific goals. What does healthy mean to you? What does success mean to you? What does that look like? Define that definition in your own life and specifically write out that goal and you are halfway there already! Most goals cannot be met and also lose their luster if they are not properly defined. You, and only you, can define what that means to you because it means something different to everyone! And when the goal is properly defined, there are no if's and's or but's when you meet that goal. It is checked off and the feeling of success is amazing! Try it, your odds of success are already greatly improved!

Taking care of your body is a gift you can give yourself

2. Shift from Obligation to Opportunity: Instead of viewing resolutions as obligatory tasks, see them as opportunities for growth and positive change. When you approach your goals with enthusiasm and a mindset of opportunity, you're more likely to stay committed throughout the year. Your body is a gift, its a gift to be able to take care of it, make it stronger and healthier, it takes care of us all day long, protects us from disease and injury, takes care of our family, gets us through our workday. It is our responsibility to take care of it, its the only one we have! Change the mindset from discipline to devotion. I am devoted to a healthy body, I am devoted to a healthy lifestyle. I am devoted to serving myself first so that I can care for my responsibilities and those around me.

Set realistic goals

3. Create Realistic and Specific Goals: Set resolutions that are realistic and specific to your circumstances. Vague or overly ambitious goals can lead to frustration. Break down larger aspirations into smaller, achievable steps, making success more tangible and sustainable. Make them personal, make them apply to you. They are your goals. Whether it be a pair of jeans that you would like to fit into or fit into again, a number on the scale or a fitness goal (run a marathon, hike 2 miles without being winded, be able to bike the White Pines Trail to Rockford and back with my family). Make your goals work for you! To enhance your life! To make 2024 an amazing year of growth - for you!

Visualize the end result

4. Visualize the End Result: Envisioning the end result of your resolutions can be a powerful motivator. Whether it's picturing a healthier version of yourself (summer clothes offer little forgiveness, what motivates me personally is thinking of those summer clothes, how will they fit? Will they stop me from going to the beach because I'm not comfortable in a bathing suit? Will that hinder my summer plans? I don't want how I feel in my own skin to interfere with my life enjoyment, life is much too short for regret!). Visualization adds a sense of purpose and keeps your eyes on the ultimate prize. Keep that vision always at the forefront of your mind! Imagine how it will feel to meet that goal, daydream about what life will be like once you get there as you make daily choices to continue to work for that goal. Never let it go, never give up, redirect your thoughts when the negativity starts to creep in. Your mind is an amazing muscle that we need to utilize to help achieve our goals just as much as working out our body. Remember, remember, remember - JUST KEEP GOING!

Create and celebrate milestones

5. Celebrate Milestones Along the Way: Acknowledge and celebrate the smaller victories along your journey. Success is often a series of milestones, and recognizing your progress, no matter how small, boosts motivation and reinforces your commitment to the resolutions. Make promises to yourself for small goals met along the way to those bigger goals and keep those promises! For instance, on my goal list for this week is: Workout 4 times this week. My reward? Date night with my wife in which I am going to splurge with a cheat meal with my favorite food. Our weekly practice is to document our goals on Sunday to complete that week, we also have a reward for the upcoming weekend that we are going to treat ourselves to if we have a successful week. It makes life so much more productive when goals, milestones and rewards are clearly defined. Life is sweeter when you can celebrate your victories, no matter how small.

Learn from your setbacks

6. Learn from Setbacks: Inevitably, challenges and setbacks may arise. Instead of viewing them as failures, consider them as opportunities to learn and grow. Reflect on what went wrong, adjust your approach, and use setbacks as stepping stones toward success. We all fail. It took me years to learn this but everyone fails, at some point, it happens. But those that learn from their failures, those are the winners. I've learned that I set myself up for failure by waiting until the end of the day to get my workout in. It rarely works for me, especially in the winter. I tend to make excuses or skip my workout, it doesn't work. But if I get my workout done in the morning, I work that into my morning schedule, my success rate for getting my workout in that day is vastly increased. So its all a dance, learn what works, learn what doesn't. Do what works for you! We are all different and that's okay. The main lesson is that we learn what works for us! But KEEP GOING!

Always grow

7. Cultivate a Growth Mindset: Adopting a growth mindset is crucial for long-term success. Embrace challenges, welcome feedback, and see effort as a path to mastery. A growth mindset fosters resilience, making you more adaptable to the twists and turns on your journey. Lets say you are well on your way to a fitness goal and an injury happens - that can really suck the motivation from anyone! But it happens more than we would like to admit! What do you do? Well, what can you do? Can you switch up your workouts to give your body time to heal? Can you find a substitute regiment to keep your body healthy as well as nurture healing? What can be done to keep moving towards the goal? That's where growth in the midst of challenges comes in. Lets be flexible, lets look for solutions instead of giving up. Can you step away from heavy weight training or intense cardio and attend yoga classes until you feel comfortable going back to a more intense workout? Or work with an experienced personal trainer that is skilled in working around injuries but mindful of rehabilitation? We are very mindful of keeping current and/or past injuries a priority when creating our client's workout sessions. We don't want to add any extra stress on any body part that is needing extra care, our goal is to support injuries and help you work through them to keep you on the path to reaching your fitness goals. There are solutions out there, just KEEP GOING!

Stay Consistent

8. Stay Consistent with Habits: Resolutions often involve forming new habits. Consistency is key, as habits are the building blocks of success. Establish a routine that supports your goals, and over time, these habits will become ingrained in your daily life. I cannot stress this enough, in my 15 years of personal training experience, consistency wins the race. This is a lifestyle and the tortoise (not the hare) wins the race. Show up every day, whether you want to or not, that's the most important part, that's the grind, that's what forms the healthy habits and changes our lives into something so much better. When the motivation wanes and life gets in the way - make time for yourself, make time to be healthy. I promise you won't regret it.

Strategies for Commitment:

Now, let's explore practical strategies to enhance your commitment and stick to your New Year's resolutions:
  1. Create a Visual Reminder: Design a visual representation of your resolutions, whether it's a vision board, a digital wallpaper, or daily affirmations. Place these reminders in prominent locations to reinforce your commitment daily.

  2. Set Short-Term Milestones: Break down your long-term goals into smaller, achievable milestones. Celebrate these milestones to maintain motivation and provide a sense of accomplishment.

  3. Accountability Partners: Share your resolutions with a trusted friend, family member, or colleague who can serve as an accountability partner. Regular check-ins provide encouragement and help you stay on track.

  4. Schedule Regular Check-Ins: Set aside time at regular intervals to assess your progress. Use these check-ins to reflect on what's working well, adjust your strategies if needed, and renew your commitment to your resolutions.

  5. Incorporate Joy into the Journey: Infuse joy into the process of achieving your goals. Find pleasure in the activities associated with your resolutions, making the journey itself fulfilling and enjoyable.

  6. Adapt and Evolve: Be open to adapting your resolutions as circumstances change. Life is dynamic, and flexibility in your approach ensures that your goals remain relevant and achievable.

The staying power of New Year's resolutions lies not only in your perspective and approach but also in the strategies you employ to enhance commitment. By defining success on your terms, embracing resolutions as opportunities, setting realistic goals, visualizing success, celebrating milestones, learning from setbacks, cultivating a growth mindset, staying consistent with habits, creating visual reminders, setting short-term milestones, engaging accountability partners, scheduling regular check-ins, incorporating joy into the journey, and being adaptable, you create a comprehensive blueprint for success. The way you view and engage with your resolutions, combined with these actionable strategies, sets the tone for a transformative and successful year ahead. Remember, success is not just about achieving goals; it's about the journey you embark on and the person you become along the way.


The only workout you will regret, is the one that never happened


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