Man holding sparkler at sundown with fireworks going off


Coming up with and following through with your health resolutions for the New Year can be a daunting task.  Every December, it is easy to be enthusiastic about dropping fat, putting on muscle, eating healthier, etc. when January rolls around.  The problem with this way of thinking is that you are not taking into account the determination, discipline, passion, and willpower it will take in order to make it to you goal(s).

When it comes to meeting your fitness goals next year, there are a few things you can do to make sure you achieve (and possibly surpass) your New Year’s health resolutions.

Before you start thinking about the year ahead and setting goals, it is imperative that you think about what is realistic and how you are going to get there. For example, if you want to lose 30 pounds, you will need to realize that it won’t happen overnight. You will need to take the right steps (and most likely, many steps) to get there.

In order to be successful, you need to have a clear mindset.  You will need to exercise patience and be persistent.  One phrase that applies now would be…”Rome wasn’t built in a day”.  Give your goals time and focus on creating a solid foundation that will help you reach what you want to achieve.

No matter what your resolutions are for the year ahead, (fitness or not), here are some helpful steps to setting realistic goals for yourself.

  • Reflect on the year behind you.


While it is usually good advice not to dwell on the past, when you are setting goals it is a good idea to do just that.  It is important to think about what you have done – what worked, what didn’t work and come up with a plan on how you can do things differently.  For motivation, you can make a list of your accomplishments – none are too small to record.  Even the smallest accomplishment is a stepping stone to the finish line.

  • Make your goals M.A.T.

Measureable:  Whether that means weighing yourself, testing your body fat, or doing some kind of assessment, make sure know where you are starting and track along the way.  Keep a journal to record everything you are doing (e.g. workouts, food, weight amounts, etc. ).  It may sound tedious and/or difficult, but keep in mind what I mentioned in my opening paragraph – you must be determined and disciplined.

Achievable:  Set realistic goals for yourself.  Like I said before, if you want to lose 30 pounds, you can’t expect it to happen overnight.   Don’t make your goal impossible to reach.  You can and will get there but you must be patient and come up with a timeline that makes sense. For example, an achievable goal could be to complete one fitness class a week, or do strength training once a week… the list goes on.

Timed: Your goals should have a deadline.  Setting a deadline helps you focus your efforts, develop a more structured plan for actually achieving the goal, and creates a sense of urgency.  Those three things can be motivating.

One last piece of advice…

  • Be Flexible

While it is important to make your goal specific, it is also important to allow yourself to alter it as you progress with your fitness journey. Perhaps a goal that seemed right for you when you started, now seems too hard to maintain.  Allow yourself the flexibility to alter the course.

As always, the fabulous Personal Trainers at Prescription Fitness are there to help guide you and encourage you along the way.  2020 is right around the corner – start setting some goals! Go to

About the author : jhaase

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