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3 Tips to Establish Your New Year Resolutions

3 Tips to Establish Your New Year Resolutions

As we reach the end of the year it is time to look back at our successes and get excited about what is ahead.

It’s time for a fresh start! and setting up your new year resolutions is part of it!

Whether it’s to exercise more, eat healthier, lose weight, quit smoking, manage money better, or learn a new skill, etc., simply no matter how you feel about resolutions, chances are most of us are looking to kick off the New Year on a good note.

The problem is, they’re also the most difficult to stick to. Most people are great for a few weeks in January. But by the time February and March roll around, gyms are getting quieter and quieter as the very same people are resorting back to their old habits.

Why does this happen? It’s simple. Most people’s resolutions are way too unrealistic and don’t fit their lifestyles.

To help you get started and nail whatever it is you’re aiming to accomplish next year, let’s look at the 3 cool tips to help to define your new year goals!

Establish Achievable Goals

First, consider what you want to achieve, and then commit to it. Set SMART (specific, measurable, attainable, relevant and time-bound) goals that motivate you and write them down to make them feel tangible. Then plan the steps you must take to realize your goal and cross off each one as you work through them.

Goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to turn your vision of this future into reality.


Training specifically for improved performance is the best way to reach your goals. Even if your goal is to look better in a swimsuit, focus on getting stronger and improving your performance in the gym.

No matter what your goal, focus on achieving a better workout than the time before. That can simply mean using more weight or performing more reps than last time. Keeping this goal in mind can have great consequences for your body composition (less body fat and more muscle), training goals, and overall health.

By focusing on improving your performance, you’ll be motivated to return to the gym week after week, and month after month. This goal is a positive motivator— as opposed to something like trying to lose weight.


Progress goals address your roadmap to success. This includes things such as your training calendar and nutrition plan. Make a schedule to stay consistent and identify how much training is necessary for progress to happen.

For example, you might aim to weight train five days each week, do cardio three days per week, and watch your daily caloric intake—which is sometimes the hardest goal to keep.


These goals reflect your personal investment in the process—outside of the gym. Use these goals to address other areas of your personal life that can benefit or harm your progress.

Final Thoughts

Once you have defined your goals remember to set objectives to help you accomplish your goals this could be set for days, weeks, or months.

When you have something you want to accomplish, it is important to set both goals and objectives. Goals without objectives can never be accomplished while objectives without goals will never get you to where you want to be.

Example of SMART Fitness Goal

S = I want to improve my fitness level with running

M = running 5 miles with ease

A = I will run three days per week, varying duration and speed: Two 30-minute runs will be at a faster speed. One 45-minute run will be at a slower speed.

R = Frequent running is relevant to my other goals of gaining more lean muscles and energy

T = 6 months from today

Formulated Smart Goal Statement

By the end of June 2018, I will be able to run five miles. I will have achieved this goal by running three days per week. Two 30-minute runs are at a faster speed. One 45-minute run is at a slower speed.

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