There are many reasons people fail to accomplish their resolutions, but 3 of the main ones are:
*They are based on what someone else thinks.
*They are too vague.
*They don’t follow a realistic plan.
One of the keys to success is to revisit your goals – and the reasons for your goals – frequently, to make sure they still represent your desires. Here are 3 ways to do that:
Remember why you’re doing this in the first place.
Jeni Tackett: One of my favorite quotes is from David Viscott: “You must begin to think of yourself as becoming the person you want to be.”
Envision the lifestyle that YOU aspire to have. Do your original goals still fit your hopes? If not, make the adjustments you need to make to support your plans.
Cody Lichthardt: New Year’s resolutions and goal setting shouldn’t be about reinventing the wheel. You want to improve your fitness, not start over!
Think about what you are currently doing and find new ways to do it better.
Maybe you currently take a walk at work during lunch each day. Try adding 2 more short walks during your day.
Remember that small changes can make a BIG difference down the road!
Create goals that are S.M.A.R.T. – Specific, Measurable, Attainable, Realistic and Timely.
Cody: The first word is very important: SPECIFIC.
If you want to move more, be sure to come up with the specifics, including number of days per week, mode of exercise (cardiovascular, muscular strength, muscular endurance, flexibility), and, finally, the time, sets/reps or mileage desired.
Start simple (a specific movement, for example) to establish your healthy habit. Add on to it as you go.
Put your specifics in your calendar to help hold yourself accountable!
Try these goals:
*I will take the stairs at work 2 times per day.
*I will attend 6 fitness classes this month (pay for it in advance so you’re less likely to let it go to waste).
*I will stretch for 10 minutes 3 days per week.
Jeni: An important aspect of S.M.A.R.T. goal setting is making sure your goals are measurable.
If your eventual goal is to lose weight, how will you make that happen?
Look at your current eating habits, and pick out one or 2 behaviors you need to change. For example, do you eat too much at night? Do you skip breakfast? Do you snack on unhealthy processed foods like chips or cookies? Are your portions too large at dinner? Do you drink too much soda or alcohol?
Pinpoint your goals, and then determine what measurable steps you can take.
For example, to reduce portion sizes at dinner, eat off of a smaller plate, and avoid 2nd helpings.
Try these goals:
*I will eat 2 vegetables every day for 3 weeks.
*I will bring a healthy afternoon snack to work, such as a fruit and one ounce of nuts, and avoid buying snacks from the vending machine, for 3 weeks.
*I will eat a fruit or a vegetable for my evening snack for 3 weeks.
Jeni: Write out your S.M.A.R.T. goals, and post on the refrigerator, next to your desk at work, or by your bed.
Remember why you want to make changes to your diet: increased energy, keeping up with your children or grandchildren, walking up the stairs without getting winded, lowered cholesterol, improved blood sugars, or to fit better in your jeans.
We all have our own motivation for changing the way we eat. Focusing on what motivates you can get you through the challenging times!
Cody: Try these simple steps:
*Start simple and specific.
*Plan it and write it down.
*Continue to revisit what motivates you.
Making SMART goals can help you stay motivated in healthy ways!
|Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Rock Valley Health. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.|
|Aryn Lloyd and Cody Lichthardt are personal trainers at Rock Valley Health. You can read their bios and other blog posts by clicking here.|