Katelyn Sander

Haven't Set Your Resolutions Yet? There's Still Time...

This is the year I’m going to stick to my New Year’s Resolution!

Does that sound familiar? Do you set new goals every year (maybe even reusing the same goals you set last year) only to see January come and go with the same old habits still in place?  Don’t get discouraged. You are definitely not alone – in fact – you’re probably part of the majority!

Setting goals is great – and I certainly encourage it – but you can’t expect things to change if you don’t change. This may sound simple (and obvious), but there is a reason why you’re not fully committing to achieving your health goals…but what is that reason?

One of the main reasons people struggle with sticking to their goals is because they’re scared of the changes they’ll need to make in order to see a shift. I know that change is uncomfortable; reaching your health goal may require you to step outside of your comfort zone. But what you need to remember is that many of the best things in life happen outside of your comfort zone.


“You never change your life until you step out of your comfort zone; change begins at the end of your comfort zone.” – Roy T. Bennett


Even after you’ve jumped in with both feet – with an open willingness to tackle the challenges ahead – I firmly believe that you need to have something that will keep you accountable. If you don’t, you’re more likely to fail (or not stick to your goals). So, what’s keeping you accountable in 2019? Are you getting healthier for your kids and family? Are you focused on improving your own mental health? It doesn’t matter what it is, it just needs to inspire you to keep working towards achieving your goals all year long.

Now you know where to start when creating your goals for the year, but how are you supposed to stick with them? Here are a few quick tips that will help you stay on track (or get you moving in the right direction again) this year.

  • Get back to your WHY? Like I already said, you need to have something powerful to keep you accountable. Why are you setting these goals this year? How would losing X lbs. make you feel? Why do you really want to change?
  • Reframe your setbacks. Don’t let your setbacks define you, create a more positive narrative for yourself. When you miss a step, take a moment, refocus, and start again. It really is just that simple.
  • Get help. Are you not getting to the gym? Are you struggling to stick to healthier food options? You might need help to commit to the change – and there’s no shame in that. Find a friend or family member to keep you focused (and join you at the gym). And if you need some extra motivation, hire a trainer. Let them help you set a plan to get you started on the right foot.
  • Rethink your goals. Are you being realistic about your training and nutrition goals? Setting realistic goals can be a huge challenge for many people. You may have grandiose plans for you and your life – and those are great – but you need to set goals you can actually achieve to keep yourself motivated. Remember, it’s better to set smaller goals that you’ll achieve (and then continue setting more and more advanced goals throughout the year), than it is to set a big goal and get discouraged when you fall short.
  • Get a clear picture. Having a very clear picture of how the new you will look and feel will help you to stay focused. Get that mental image in your head and hold onto it throughout the year. That’ll help you to get back on track when you do have a misstep.
  • Don’t sweat the small stuff. You’ve heard this a thousand times, but this is essential when you’re trying to achieve your health goals. Remember, every single day presents a new opportunity to start over.

So, if you still haven’t set your New Year’s resolution yet, don’t worry – there’s still time! Don’t just set a quick generic goal, take the time to apply some of these tips and put structures and a team in place so 2019 can be your best year yet!


Dena Ryde, MES, ISSA-FNS, Personal Trainer & Pre- and Post- Natal Exercise Specialist


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