New Year’s feels like a time for a fresh start! You are full of hope and new ideas, ready to achieve more this year, and ready to make some positive changes. Whether you want to make more time to spend with your grandkids, travel more, or put your health first, the new year is a time when you are thinking about new goals.
Health and fitness goals are front-of-mind for many people after the holiday overeating. A lack of sleep and changes in your schedule may have left you feeling tired, achy, bloated, and carrying a bit of extra weight.
According to U.S. News, 80% of resolutions fail by the second week of February. You’re not alone if you haven’t followed through with your resolutions in the past. Let’s discover ways you can achieve your goals this year and make those resolutions stick!
Try these four tips to achieve your goals in 2019.
1. Make a Step-By-Step Action Plan
To be successful with a goal, you need to have a plan for how you are going to achieve it. Start by creating a goal that is measurable and set a realistic date for when you are going to accomplish it. Break your big goal down into small steps. What action will you need to take?
If you want to hike 10 miles with your girlfriends on a special trip this year, then break down how often you will hike and exercise each week leading up to the date of your trip. What types of exercise do you need to do? On what days will you exercise?
If you have been struggling with stubborn pounds around your waist and have decided you want to lose 10 pounds, plan out your action steps. What exercise will you do and when? What foods will you eat? When is a realistic date for you to reach your goal? What time is best for you to fit these changes into your day?
2. Find Your “Why”
Let’s face it. If exercise was on the back burner for a while, you need to discover exactly why you want to get started again so you will stay consistent. It’s not always going to be easy. There will be days where you just don’t want to exercise.
Take a few minutes now to journal or brainstorm about why you really want to feel better. Don’t skip this step! Take time to dig deep down within your soul. Dig past those surface-level reasons and dig down to exactly what you could do if you were more in shape.
How would you feel? Do you want to have the energy and stamina to take that bucket list vacation? How would your family feel? Do you want to easily get up and down on the floor with your young grandkids? Do you want to look your best at your daughter’s wedding? When you take the time to really understand your “why” you can remind yourself to stay on track when times are tough!
3. Tell a Friend
Social support is the key to success, especially with your health and fitness. Who can you reach out to on days where you want to stay curled up in bed and skip your exercise session?
Share your goal with a close friend or two. If you have a friend with a similar goal, become accountability buddies and help to keep each other stay motivated! Plan to exercise together or join a group program, even better if it includes others in your peer group!
4. Record and Reward Your Progress
Be sure to record your progress. Remember your goal needs to be measurable. If you want to lose 10 pounds, track your weight on the scale and also measure your waist circumference.
If you want to be able to take a hiking trip with your girlfriends, then you need to be able to hike 10 miles while chatting it up! Be sure to keep track of your progress along the way towards your goal.
Your progress may not always be a straight line towards your goal, however, tracking your progress can keep you motivated and help you to see you are overall getting closer to your goal. And if you’re not moving closer to your goal, how can you get back on track?
Once you reach your goal, be sure to celebrate! Keep your celebration in line with your health and fitness goals. Celebrate with self-care by treating yourself to a pedicure or massage, buy a new book or your favorite specialty tea, or go out to lunch with your friends! You have worked hard and achieved more than most. You deserve it!
About the Author:
Aubrey Reinmiller is a certified personal trainer, a licensed Physical Therapist Assistant, certified Senior Fitness Specialist, a Functional Aging Specialist, and author. She is the owner of Vitality Fitness and Wellness, a fitness studio helping those over 50 to reinvent aging! She offers online fitness solutions through www.AubreyReinmiller.com
Aubrey is the author of an Amazon Best Seller book, Reinvent Aging: The Over 50 Fitness Guide to Improve Energy, Strength and Balance.