Keeping Up the New Year High

It usually starts around February, sometimes as late as March. Has it started for you yet?  “I can’t exercise today because I have to go into the office early… my son has a dentist appointment… it’s too dark outside…” Bottom line, the New Year euphoria wears off. Did you make New Year’s Resolutions related to exercise, eating, getting healthier and losing weight? Have you set the same resolutions in other years?

About 40-45% of people in the United States make New Year’s resolutions and of those about 40% make resolutions to get more exercise. Some research has shown that after the first week 75% are still maintaining their resolution, after two weeks 71%, after two months 64% and after six months 46%. So while the number drops off quite a bit that’s still 46% of those who are maintaining the new behaviors they committed to. But, what about the other 54% who didn’t keep their resolutions?

Some of the reasons people don’t keep their resolutions are they set unrealistic goals, such as, “I’m going to exercise 6 days a week all year”. They set too many goals. “I’m going to get organized, lose 50 pounds and eat healthily this year.”  They make their goals unclear like, “I’m going to get more fit.”  Some people think it’s the thing to do on New Year’s Eve so they make resolutions off the top of their head without any real thought behind it or intention to commit. Also, some people state their resolutions in absolutes such as, “I’m never going to eat cookies again. I’m always going to exercise on Monday, Wednesday and Friday.” So some of the problem is in the goal setting itself. Do you recognize any of these tendencies in your resolutions?

What is the problem with not meeting your resolutions? Maybe there’s no problem, but if you’re resolution was meaningful to you it’s probably something you really want to do, that you believe will improve your quality of life.  For example, if you’re facing a health challenge a new more active lifestyle might be of great benefit to you. Often people feel hopeless about their ability to make meaningful changes and their self-esteem goes down. They feel depressed and this affects their quality of life, their relationships and their work.

However, if you did make thoughtful resolutions and it’s now March and you’re part of the 64% who made it past two months and you feel yourself starting to slide, the good news is that it doesn’t have to happen.

Something can be learned from the New Year.  It’s at that time when anything seems possible.  You are focused clearly on what you want.  And you know what?  That’s the most important piece of it all!  Because I, or any good fitness professional, can help you with the details.  But the “why you want to do it” has to come from you and a strong, initial commitment.

The definition of commitment that I like is this: “The ability to carry through with a worthy decision, even when the emotion or excitement of making that decision has passed.”  Think about it.  It’s easy to get excited about starting a fitness program and dream about all the possibilities but eventually the alarm clock goes off and you have to put on your workout shoes and do it. 

What will get you out of bed instead of hitting the snooze button?  Can you see it?  Create a vision of where you want your health and fitness to be at the end of 2007… or even, this summer!  If you begin to lament about working out, conjure up that vision.  Because otherwise what’s the point?  If you have no vision, exercise is just exercise.  Having that clarity of vision is important. How do you want to feel? What do you want to look like? (And be reasonable given your genetics, your body type, your age, what’s possible in one year)

Secondly, set SMART goals. You can reset or clarify your goals right now if you want to or need to. Resolutions and goals can be set anytime. SMART goals are goals that are Specific, Measurable, Achievable, Reasonable or Relevant and Time-based.  New Year’s resolutions tend to be for the whole year which is too long a time frame. By breaking it down into much smaller steps either weekly or monthly which you can measure and achieve, you are much more likely to experience success. This leads to higher self-esteem and a greater chance that you’ll keep going for the next week or month and be one of those who last 6 months or more in keeping your resolutions. An example of a SMART goal is, “My intention is to do aerobic exercise 3 times a week for 35 minutes for one month.” Then keep a log or write on your calendar what you do so you are measuring.

Try each month to come up with one new habit to make (or break) that takes you closer to your vision.  Keeping up the New Year high requires a why and SMART goal setting to fulfill your vision.  What’s your vision?