The new year presents a time for fresh starts, making it an ideal opportunity to set resolutions. A resolution isn’t just a goal; it’s a clear, firm intention to act. For many, these resolutions are health and fitness-oriented, often inspired by a desire for improvement. As an exercise physiologist, I work with clients who commit to meaningful health changes, driven by a vision of their best selves.
- COMMIT TO THE LONG HAUL, NOT A QUICK FIX
When setting resolutions, remember that meaningful progress isn’t instan- taneous - it’s gradual. The journey to reaching fitness and health milestones is less like a sprint and more akin to a marathon. Rushing the process can lead to burnout, frustration, and, often, giving up altogether. Instead, by pacing yourself and approaching your resolution as a lifestyle shift, you build sustainable momentum. Key Takeaway: Think of your resolution as a journey and prepare for it like you would a marathon, with patience, planning, and persistence.
- SET REALISTIC SHORT-TERM AND LONG-TERM GOALS
Having both long-term and short-term goals is essential. Short-term goals provide quick wins and keep motivation high, while long-term goals keep you moving forward. Short-term setbacks are natural, and they’re an opportunity to learn and reassess. It’s vital to approach setbacks with a growth mindset. Key Takeaway: Instead of viewing setbacks as failures, treat them as feedback that helps you adapt and adjust your path forward.
- FLEXIBILITY AND ADAPTABILITY IN YOUR MINDSET
Goals may shift over time, or you may need to adapt your approach to match your progress. The ability to adapt—to “course-correct”—is key to sticking with a resolution. I tell clients that setbacks and shifts are part of the growth process, an expected part of the journey. Staying flexible with your expectations allows for growth and evolution in ways you might not anticipate. Key Takeaway: Resolutions need a flexible mindset to grow, adapt, and change based on your personal development.
- WORK WITH A COACH OR ACCOUNTABILITY PARTNER
One of the most effective ways to stay motivated and maintain progress is to have someone to hold you accountable. A coach or mentor can help with setting realistic goals, making adjustments, and celebrating wins. Even if a coach isn’t accessible, find an accountability partner. It’s about creating a system of support to help you stay focused and motivated. Key Takeaway: Having someone on the journey with you—whether a coach or friend—can help keep you grounded and encouraged.
- BUILD “STICKTOITIVENESS”
Success in any resolution comes down to “sticktoitiveness” or perseverance. This characteristic is vital because it’s what keeps you coming back, even when it gets tough. Resilience, consistency, and determination to continue—this is the foundation for realizing any goal. Key Takeaway: Sticktoitiveness will keep you moving forward even on the hardest days.
In summary, success with resolutions is about taking deliberate action, allowing for change and adjustment, and being kind to your- self through setbacks. The necessary key to achieving success in 2025 and beyond is to take action on your resolutions, create a structure that supports accountability, and course correct as needed. With a commitment to flexibility, perseverance, and long-term thinking, you’re setting yourself up for sustainable success.
Article originally published in Stamford City Lifestyle Magazine in the January 2024 Health & Wellness Issue.
