Tips to help you keep New Year's resolutions
The two most common New Year's resolutions are to eat healthier and exercise more. Only 20% of people that set these as their goals reach them.
We wanted to give you some tips and tricks to help you start off on the right foot and continue to reach your goals and not be a part of the 80%.
1. Set realistic goals. Over the years of being a personal trainer, I have seen people go intense and hard into a workout routine. This can lead to getting hurt, soreness that lasts for days on end where it is almost unbearable to move, or something worse. This then leads to giving up on their goals because the intensity is too hard to sustain.
2. Going on a strict and restrictive diet. Over the years we have seen Atkins, South Beach, Paleo, Whole 30, Keto, etc. All of these get great results quickly, which people like, but they can end just as quickly. Studies have shown that dieters fail 95% of the time. Learn to eat in moderation and learn to eat within your own behaviors.
3. Accountability partner. The first step is to go public with your goals that you are trying to reach. By doing this we have seen an increase in results by upwards of 65%. To increase this even more, having an accountability partner or hiring an accountability partner, like a trainer, increases success by 95%.
4. Have a fitness plan. Going into a workout without a plan is setting you up for failure. Knowing what your workout is going to be when you get into the gym or start your home workout increases your chance of completing a good workout, making it easier to continue for the long term. A good goal to aim for is 25 minutes of strength training and 20 minutes of cardio to get you started. Here is a free guide for a workout routine: mypathwellness.com/home-work-out.
5. Journaling your workout routine. Taking your workout to the next step is to track your routines. Knowing what you did the last time you worked out helps to see over time the improvements you are making. Writing down your sets (the number of times you do an exercise, typically three) and your repetitions (the number of repetitions you do in a set, typically 15).
6. Track your progress. What gains are you making on your workout routine? Are you losing weight, inches, body fat or muscle? A majority of people pay attention to the scale and see they either gain or lose weight. But what are you actually gaining or losing? Where are you losing or gaining it? Having a regular check in once a month to see progress is a great way to see how you're doing and to keep you on track to your goals. I recommend only monthly, as daily is a recipe for disappointment, and can lead you to to end your goal early.
These beginning steps are a great way to get started and to maintain progress on your goals. Understand that it takes time to reach a goal. Plan for this to be part of your lifestyle, and it will be sustainable and attainable.
If you struggle doing any of these or need any help setting these up, My Path Wellness has the tools to help you reach your goals and the support you need to keep on track.
Mike R. Thomas is the owner of My Path Wellness, 4103 S.E. International Way, Suite 303, Milwaukie.
You count on us to stay informed and we depend on you to fund our efforts. Quality local journalism takes time and money. Please support us to protect the future of community journalism.