I hope you all had a wonderful Christmas with your friends and loved ones. Now... guest what time it is?
You got it! The count down to starting our New Years Resolutions has officially begun! New Year’s is a natural milestone that prompts us to reflect, to plan and to aspire. If you're like the majority of resolution makers, you started 2013 with the best of intentions to “lose weight” , “eat healthier” or “exercise more.”
How did that go? Did you reach the goals you set for yourself? If not, what did you do wrong? If you did, where do you go now? Now this might not be you but here is an interesting fact I came across: surveys indicate that over 50% of us make resolutions, yet only 10% of those people actually keep them. The main culprit behind this failure rate is the resolutions themselves weren’t well thought out or planned efficiently.
The first step to keeping your New Year’s resolution is to set SMART goals.
The acronym SMART stands for:
Specific
Your resolution must be clear and unambiguous. Instead of resolving to “eat healthier” you might resolve to “eat a green leafy vegetable each day” or “switch to skim latte’s with no sugar or whipped cream." Or instead of "exercising more" while diving head first into a typical crossfit gym, take baby steps and start a walking program that will lead to something more.
Measurable
While “I’m going to lose weight” or “lose 12 pounds” is measurable, it's more effective to set short term goals such as “I’m going to lose 2 lbs/month for next 6 months”. Likewise setting a goal of “going to the gym twice a week” is also both specific and measurable.
Attainable
Resolutions need to be realistic. Setting overly lofty goals like going to the gym every day is setting yourself up for failure, often for reasons beyond your control. Generally, losing 1-3 pounds per month for an “average” person is considered achievable (with work). With that knowledge, a goal of losing 5-10 pounds a week or month, which is extremely difficult, and requires a large volume of exercise and diet modification, would likely be unattainable. A good goal is challenging, but also realistic for YOU, not someone else. Which leads to relevance…
Relevant
Take into consideration your schedule, resources, interests and abilities in setting your goal. For example, if its difficult for you to walk a mile today then resolving to run a marathon in 6 months might not be relevant to your fitness level.
Time-bound
Goals must include estimated timelines for completion with both short and long term goals. For example, setting a goal of losing 2 lbs per month for 6 months is a SMARTer goal than simply stating “lose 12 pounds”. It doesn't set your goal too high, nor does it put end to it either. There is a path for continued health rather than becoming content.
The second step to resolution success is to develop a plan that allows you to monitor your track on a weekly basis. You’ve set SMART goals, but you need to define how to get there. A resolution plan should include “process goals” such as:
What ever your plan, you should monitor and record your progress regularly (weekly and monthly). Congratulate yourself on achieving your process goals, they are victories in and of themselves.
A few more tips that may help you adhere to resolutions and achieve your goals:
Have a Healthy New Year!
Tags: Exercise, Healthy Living, keeping resolutions, new year's resolution, weight loss, weightloss, wellness, Get Fit, Healthy Eating
You got it! The count down to starting our New Years Resolutions has officially begun! New Year’s is a natural milestone that prompts us to reflect, to plan and to aspire. If you're like the majority of resolution makers, you started 2013 with the best of intentions to “lose weight” , “eat healthier” or “exercise more.”
How did that go? Did you reach the goals you set for yourself? If not, what did you do wrong? If you did, where do you go now? Now this might not be you but here is an interesting fact I came across: surveys indicate that over 50% of us make resolutions, yet only 10% of those people actually keep them. The main culprit behind this failure rate is the resolutions themselves weren’t well thought out or planned efficiently.
The first step to keeping your New Year’s resolution is to set SMART goals.
The acronym SMART stands for:
Specific
Your resolution must be clear and unambiguous. Instead of resolving to “eat healthier” you might resolve to “eat a green leafy vegetable each day” or “switch to skim latte’s with no sugar or whipped cream." Or instead of "exercising more" while diving head first into a typical crossfit gym, take baby steps and start a walking program that will lead to something more.
Measurable
While “I’m going to lose weight” or “lose 12 pounds” is measurable, it's more effective to set short term goals such as “I’m going to lose 2 lbs/month for next 6 months”. Likewise setting a goal of “going to the gym twice a week” is also both specific and measurable.
Attainable
Resolutions need to be realistic. Setting overly lofty goals like going to the gym every day is setting yourself up for failure, often for reasons beyond your control. Generally, losing 1-3 pounds per month for an “average” person is considered achievable (with work). With that knowledge, a goal of losing 5-10 pounds a week or month, which is extremely difficult, and requires a large volume of exercise and diet modification, would likely be unattainable. A good goal is challenging, but also realistic for YOU, not someone else. Which leads to relevance…
Relevant
Take into consideration your schedule, resources, interests and abilities in setting your goal. For example, if its difficult for you to walk a mile today then resolving to run a marathon in 6 months might not be relevant to your fitness level.
Time-bound
Goals must include estimated timelines for completion with both short and long term goals. For example, setting a goal of losing 2 lbs per month for 6 months is a SMARTer goal than simply stating “lose 12 pounds”. It doesn't set your goal too high, nor does it put end to it either. There is a path for continued health rather than becoming content.
The second step to resolution success is to develop a plan that allows you to monitor your track on a weekly basis. You’ve set SMART goals, but you need to define how to get there. A resolution plan should include “process goals” such as:
- “Do at least 20 min of cardio 3 times per week”
- "Do at least 2 sessions of resistance training each week"
- “Eat salads with some lean protein for lunch on work days”
- “Cut out desserts except on weekends”
- "Walk on all breaks at work, everyday"
What ever your plan, you should monitor and record your progress regularly (weekly and monthly). Congratulate yourself on achieving your process goals, they are victories in and of themselves.
A few more tips that may help you adhere to resolutions and achieve your goals:
- Don’t go it alone: get a buddy to commit to the goals with you. According to Success Coach Amy Applebaum; including another person “creates accountability which is essential for success”
- Keep a log and celebrate the small successes along the way
- Be flexible: Work, family, weather, etc. can and will interfere with your plan. Be willing to modify your plan. You have a work project due so don’t have time for a full hour workout today? Don’s stress out. Maybe you can do 10 minutes today and make up for it another day.
- Don’t punish yourself. If you get off track, forgive yourself, revisit the plan and move forward. You’ll be more successful in keeping your resolutions if you perceive them as positive benefits for you not punishment.
Have a Healthy New Year!
Tags: Exercise, Healthy Living, keeping resolutions, new year's resolution, weight loss, weightloss, wellness, Get Fit, Healthy Eating