Tips on How to Stick with Your New Year’s Resolution

With the start of a new year, many will find themselves sitting down hoping to start the new year fresh, hence creating resolutions. Resolutions tend to have a negative connotation because of the fact that approximately 80% of resolutions fail each year, according to Forbes. We have ALL been in that percentage at one point or another. The fitness center has some tips to help you become one of those in the 20% and achieve your fitness journey related resolution.

1) Set a Challenging but Realistic Goal

It is common to dream big but have no plan of action on how you will achieve this aggressive goal. Many will say “I want to lose 50 pounds” but are unsure on how to actually get there or how to set smaller goals that lead you to that one big goal.

“SMART” is an acronym for: specific, measurable, attainable, relevant and time-based. Setting a SMART goal is important when starting so you have a plan of action. Set one long-term SMART goal and multiple short term progressive goals that act as markers to help your reach your long term goal. The long-term goal is something that you would want to achieve in a 6 month-1 year time frame and the short term goals can be broken down to weekly, bi-weekly or monthly goals.

Long Term Goal: Lose 2 inches off my waist in 9 months
Short Term Goals: This week I will- 1) Go to Yoga twice 2) Limit myself to one soda 3) Run 5 total miles.

2) Find a Way to Hold Yourself Accountable

Sometimes setting smaller goals to complement your overall goal isn’t enough. Brainstorm some alternative ways to hold yourself accountable to keep you on track.

  • Many people already check social media multiple times a day. A great accountability practice is to post everyday you attend the gym, whether that is an actual picture of you there, a post saying you were there, “checking-in” to your gym’s location or posting an image of your workout results (if you were wearing heart rate based technology). Having the positive feedback from your peers can help you sustain the motivation to keep going.
  • Find an accountability buddy. Maybe you aren’t on social media or don’t feel comfortable sharing publicly. Finding a buddy who will support you may be the better option! Whether you need to talk to them for: some pre-workout encouragement, reinforcement to not purchase that yummy chocolate lava cake, or some much needed kudos for completing a tough work-out; they can help you!
  • Find fun & interactive ways to stay engaged! This coloring book inspired accountability calendar is a fun way to keep track of your workouts! Each month is divided into shapes that represent each day of the month. You can color in the shape when you have completed your workout for the day. You can also color code them based on the genre of your workout.

3) Pick Only One Resolution

Just like the old saying, “Less is more”. Pick one resolution that you can put all your energy in rather than partly working towards three different resolutions. You can have multiple resolutions for the year but only focus on one at a time! Once you finish one, you can then move onto the next. Remember, the goal for a resolution is not only to achieve it but to maintain it and make it a lifestyle change. Trying to change too much at once can become overwhelming and you are more likely to stop altogether.


Don’t be afraid to fail; through failure comes growth. Any failure (past or present) are learning moments to discover how to adapt your challenge & re-focus. Start your journey with high expectations & motivation, but with the understanding that we are all humans. We all make mistakes. We all “fall off the wagon” at times. It is how you respond to the adversity that matters. Fall down seven times, stand up eight.

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