There’s an analogy about New Year’s resolutions that might seem a bit odd, but it paints a picture of what often happens.
Imagine for a moment you’re riding an elephant. At first, you’re moving along and feeling in control of the situation but, at some point, the elephant takes over and does what it wants to do.
Keeping resolutions are often like that elephant ride.
Instead of setting yourself up for failure by aiming at a date to make fitness changes, try these physical and mental steps that let you dictate the pace.
Think reset instead of resolution
New Year’s resolutions often begin with great intentions, but usually the person is aiming for a radical change and has no backup plan.
Suddenly, it’s a couple days into January and they haven’t stuck to their plan so the tendency is to feel failure and give up.
Rather than thinking of it as a big, looming goal, take the more flexible reset approach. Recognize you’re human and things can happen that bump you off track.
Set a goal for perhaps the month of January, but accept there may come a point where you have to reset. That backup plan still allows you to move forward without feeling guilty and see progress toward the ultimate goal.
Make it realistic
A common mistake people make is to set a goal that’s not realistic.
If someone has never run before, should the plan be to run a marathon after two months? Probably not.
Instead, set a goal that’s doable. Maybe it’s starting off with going for a walk around the block every day or doing some movement at home.
Achieving those small steps will bring feelings of satisfaction and inspire continuation of the plan.
Choose the right type of goal
There are two types of goals: an away goal and a toward goal.
An away goal is something like saying, “I don’t want to be overweight.”
A toward goal would be telling yourself, “I would like to be able to do GoodLife Fitness’s PEAK Training United class for a full hour by March.”
Rather than your goal being about something you want to get rid of or lose or get away from, key on the positive of what exercise will enable you to do.
Make a list of what you want to be able to do and check the items off along the way.
The proper environment
Set yourself up for success, including what you’re surrounding yourself with.
If a goal is nutrition-related and you recognize you have to stop munching potato chips at night, don’t buy chips.
It may also be hard to get yourself to the gym some days, but once you’re there, the environment will make you want to exercise. Remember that and use it as the motivation to get you there.
Building the right behaviours improves the chance for success.
Social support
There is an accountability that comes with doing something with a partner or group.
Take a buddy to the gym or go for a walk together.
Sign up for some personal training, participate in a group fitness class, join a team training program or attend a community group program.
Even an object such as a wearable fitness tracking device provides a type of interaction.
Expect setbacks
Just because you have an off day or off week, recognize you’re still working toward an overall improvement.
You need to anticipate how you can fit in your workout or nutrition choices if what you’ve planned doesn’t go well.
For example, if you’re stuck in a snowstorm at home and can’t get to the gym, what could you do for a workout at home?
The big picture
While you’re aiming for your fitness goal, keep in mind the big picture – the long gain, not just the short gain.
The benefits you receive by becoming more fit during the upcoming year include:
- preventing illness, injury and disease
- helping you enjoy a particular activity
- boosting your energy and vitality
- maintaining youthfulness as you age
- improving overall mental health
It always comes back to what exercise or fitness does for you. It’s really not about that number on the scale or fitting into a particular size of clothing.
It’s about becoming a better person for yourself and others. Achieving that shouldn’t be dictated by a date on the calendar.