The first few weeks of 2021 have come and gone. Are you still going strong on your New Year’s resolution? It’s no secret that many resolutions fail before the end of January. A 2017 survey by Marist College reports nearly 50% of Americans start the new year with a resolution. Many Americans plan on erase old habits and to better themselves by losing weight, saving money and eating better. However, only 8% of people actually achieve their goal! In fact research from the University of Scranton shows that 25% of people give up on their resolution in the first week– the FIRST WEEK! In an effort to help achieve our goals there are some basic things we can do to stay on course and carry our motivation from December 31st through the rest of the year.
Set Achievable Goals
Setting a resolution to shed thirty pounds is not a healthy, achievable goal for the immediate future. This might be a great target for you, but it’s more of a long term goal. In order to start losing the weight we need to make shorter, manageable goals to keep us motivated on the way. To put it another way, would you just go out and run a marathon on the first day? Instead, make clearly deﬁnable and attainable goals like:
- I will make breakfast twice this week.
- I am going to go to the gym 3 times this week.
- I will walk on my lunch break for 15 minutes 2 times this week.
These goals are well deﬁned, simple and achievable. Hitting small goals will help you to feel accomplished and that you are making progress. As you progress your goals will change along with you.
You need a baseline to know where you start point is. The easiest way to do this is to take 3-5 days and write down your current habits. We recommend writing down everything you eat, the approximate portion size and how much you exercise. Don’t forget to write down exercise frequency, intensity, duration as well! This will be your starting point and can easily guide you towards making the short term goals. It will illustrate what your good and not-so-good habits currently are. For example, if you ﬁnd you eat sweet and sugary snacks after lunch, then make a goal of eating a fresh piece of fruit instead 2 times this week.
Variety > Boredom
The success of programs like p90x are based on confusing your muscles into working harder than they are. If you approach your ﬁtness in the same manner, the workouts will stay fresh and continue to be challenging, both physically and mentally. Despite the doldrums of dreary weather, try to break up stale routines by running, biking, hiking, or performing other activities outside; just do something different every workout. If you’re looking to try something new, read up on mindfulness, TRX or stretching!
If you are interesting looking to accomplish your fitness goals or to learn more about goal writing, give us a call today! New Jersey has direct access which means you can come see us without seeing your doctor! We can see you quicker than you could get in to see the doctor, while also saving you both time and money!
Please, call us to schedule your evaluation at one of BeneFIT’s locations, Bridgewater (908.203.5200) or Chester (908.879.5700) with one of our highly trained Doctors of Physical Therapy!