Sticking to your Resolutions

                  Making resolutions is an easy process. Most people can identify things that they would like to change within their daily lives to improve the way they feel or the way they function to enhance their personal quality of life. Resolutions can really be anything that is trying to promote positive change ranging from eating healthy, working out more, losing weight, reducing stress, maintaining a clean house, garage, or basement, quitting smoking or reducing the amount you drink, and the list goes on and on. Regardless of what your resolution may be, there is one common denominator: sticking to a resolution is difficult. Below are a few quick considerations to take into account when setting your goal.

Know the “Why”

                Dig deep and figure out why you really want this change. Is it for yourself? Your family? Your friends? There needs to be some intrinsic factor that drives this desire to change and in order you’re your resolution to be meaningful you need to understand your driving force. Once you know this, educate yourself about the subject you are changing to help set realistic and manageable goals.

Accountability

                Make your resolution a priority à put it into your schedule! When something is written down it is much less likely to get forgotten or passed over. To skip this task you would have to acknowledge that you are skipping it as you read over it, which is more difficult. Wanting to change is not enough; you have to act on this desire.

                Utilize an accountability partner or group. Tell people what you are doing. This is also a strategy that makes it more difficult for you to back out of a commitment. Let your friends be friends and help you with this difficult endeavor.

Goal Setting

                Make your resolutions concrete or measureable. Without a way to measure your progress there is no way to ensure that you are heading in the right direction.

                Keep a log or track your progress along the way. A visual reminder is a good way to remind you what you have done and what you need to keep doing to get to where you want to go.

                Have long term goals (resolutions), but also create short term goals that are stepping stones to the bigger milestones.

                Have a deadline. Having an end in sight helps to make your resolution seem realistic. Without an endpoint any goal will seem daunting and unattainable. Make sure you know what you are heading towards!

Wager Something

                Making a bet is another way to hold yourself accountable and competition can help fuel consistency. A bet does not have to be money. You can come up with a funny consequence, a material prize, or just put pride on the line with a friend. Find out what motivates you and put it on the line!

Reward Yourself Along the Way

                When you do hit milestones or goals reward yourself! This is a way to make things fun and keep you interested and motivated along the way. These rewards do not have to be huge or detrimental to your goals. Maybe get that pair of workout shorts you have been wanting or see a movie with friends. Just have fun!

Whatever your resolution may be and the “why” behind your motivation for change, myself and the TheraCORE team truly wish you the best in your endeavors.

Good luck and stick to it!

Kyle Kibler, PT, DPT, CSCS

Accomplishing Your New Year’s Health Resolutions

Picture from: http://woodconsultgroup.com/tag/fun-at-work/

Accomplishing Your New Year’s Health Resolutions

Have you had troubles accomplishing your New Year’s resolutions? Studies show that by midyear, less than half had kept their January promises. With the right attitude and approach, you can improve your own odds. Here are the most successful approaches for accomplishing your New Years Resolutions.

1.      Create S.M.A.R.T. Goals. Specific, Measurable, Attainable, Relevant, Timely. Big-scale goals can frustrate you and may make you give up. Break them down into several smaller, easier ones. And list the steps for each. To lose 1 pound a week, you could try replacing dessert with fruit, for example.

2.      Share your goals with others. It’s best not to keep your goals to yourself. To improve your physical fitness, finding a workout buddy or hiring a personal trainer will hold you accountable with others. Tell a friend or family member about your plan. Having support can help keep you on track.

3.      Chart your progress. Keep track of how you are doing. People who do are more likely to succeed.

4.      Tackle one goal at a time. It’s tough to change too many things at once. It takes time to form bad habits, but it also takes time to replace them with good ones. Conquer one habit, then move on to the next

5.      Do not let one slip up derail you. Everyone has lapses when trying to build a healthy habit. It doesn’t mean you’ve failed. Forgive yourself for dropping the ball. Use it as a chance to learn what triggered you. If being around friends who are smoking when you’re trying to quit, you are more likely to lapse. Do your best to avoid those situations. Learn from your mistakes, and move on.

6.      Reward yourself. Rewards, however small, can motivate you. They remind you of your progress and make things more fun. For short-term goals, rewards should be simple, like going to a movie, getting a manicure, or buying a pair of shoes. Give yourself larger rewards for reaching bigger goals, like taking a vacation.

Zachary M. Schneider

Certified Personal Trainer (CPT), Corrective Exercise Specialist (CES)