How many times have you set a goal to finally lose the weight, get stronger, reduce your blood pressure, get more sleep, and save more money? How many times have you started out strong in January, and by March, found yourself unmotivated and back to your old habits? Well, you are not alone. Only 8% of people who make New Year's Resolutions keep them. How can you be a part of this elite group of seemingly uber-dedicated, highly-motivated, super-human individuals? It's not about will power or having more time. It is about setting small goals that are attainable, realistic and working at them daily. Here are some considerations!
Pick the most important thing that you would like to improve. If it is losing weight, then set that as your goal.
Write it down. Write down how much you weigh now and how much you want to weigh this time next year. You have to know where you are starting in order to know where you want to go. You can simply weigh at home or you can get an InBody assessment for a more in depth body composition assessment.
Formulate a plan. How will you get there? This is the time to take advantage of everything that we have to offer at LIFT. You might choose to join LIFT Weight Management, utilize the services of a personal trainer, take group fitness classes, participate in small group training sessions, consult the dietitian, or train for a 5K. You might choose to use all of these resources!
Get an accountability partner. Whether it is your personal trainer, your health coach, a support group, your best friend, or a family member. Have someone who will encourage you and support your efforts.
Measure and reassess along the way. Track your exercise sessions and your nutrition. You can use an app, pen and paper, MyZone, or a combination. Weigh once per week. Get an InBody Assessment once a month. Don't forget to track your sleep. Eating nutritious foods and moving more is only part of the equation. You have to recover. Adequate sleep is absolutely necessary!
Reward yourself along the way as you make progress with new workout attire, a movie, or a massage. Celebrate the small achievements. If you lose a pound, reward yourself. You worked hard for it! If you slip a little, forgive yourself and get back on track. It will happen. You just have to move forward.
Most important, enjoy the process! Make those things that have helped you achieve your goals lifelong habits.
Remember that the New Year is the time to reflect on the past year and the behaviors that created the daily habits that either improve your health or worsen your health. This is the time to make the promise to yourself to start making those positive lifestyle changes that are going to help you become healthier and happier. Remember that change comes by working toward it, one step at a time. By making your resolutions realistic, there is a greater chance that you will still be going strong throughout the year and incorporating healthier behaviors into your everyday life.
Best to you and know that every team member at LIFT is here to support you in 2019!
Miki Martin, Director
LIFT Wellness Center/ LIFT Weight Management