Top 5 Ways to Keep Your New Year’s Fitness Resolutions

1. Create a clear vision for your desired outcome

First you need to establish what it is you desire most. Brainstorm and write down at least 20 health and fitness goals you want to achieve in 2024. These can be anything from losing 10 pounds, running a 5K, learn how to do Olympic Lifting, learn to meditate, etc. Next to each goal or outcome, write down how long you think it will take you to achieve it. Will it take 10 years? 5 years? 1 year? 6 months? Or 3 months? Next step is to get specific. Narrow down your list to the one goal or outcome that can be achieved in one year or less and circle it.

Before you begin to create a plan, start by asking yourself a few simple questions:
• Who or what do I value most?
• How will my life be different if I achieve my resolutions?
• Who and what aspects in my life will be affected if I achieve my resolutions?
• If I don’t achieve my resolutions, who and/or how will this affect different aspects of my life?

If the resolutions you picked ultimately line up with what and who you value most, and positively impact all other aspects, then you are on your way to becoming your best self.

Dr. Edward Deci and Dr. Richard Ryan pioneered the Self-Determination Theory (SDT) of motivation. They found that the most enduring motivation is intrinsic motivation. In other words, if deep down you really want to learn a new language, you’re more likely to stick with it than if you simply think you should learn Spanish before you go to Mexico. It’s not what your New Year’s resolution is, but why you want it.

2. Identify key actions and behaviors to achieve your goals

Write down ALL actions and behaviors that you will need to take to achieve your desired goal. What will you need to be doing in 12 months, 3 months, 1 month, 1 week and finally down to each and every day. Highlight the one behavior you will work on starting TODAY that will give you the most momentum. The Institute of Motion, a Health Coaching Company, calls this “Your Momentum Generating Behavior.”

3. Focus on one new habit at a time

A habit is defined by an acquired behavior pattern regularly followed until it becomes involuntary. The Institute of Motion states that breaking habits and forming new ones requires a systematic approach, and that contrary to popular belief that a habit is typically formed in 21 days, the process is much more complex. The average habit formation is 66 days. It’s important to not expect perfection when implementing a new habit and it’s best to focus on one habit at a time rather than changing many things all at once.

4. Plan around your future obstacles

Write down all the future struggles you can anticipate that may prevent you from achieving your goals. For each obstacle, write down two to three potential solutions. Then identify the one habit you believe will help you overcome the obstacle and create long-lasting change and results.

5. Accountability: Hire or consult with a health coach

Coaching is the process that allows for self-determined goals to be achieved. Whether or not you’re able to achieve the previous four steps on your own, a health coach can make your resolutions a reality. With the methodology of habit formation, health coaching companies like The Institute of Motion have created a systematic approach to:
• Crystalize your cision or desired outcome
• Establish smart goals and milestones to measure progress
• Identify alternate habits and behaviors in your future obstacles that you may not see yourself.