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by Lida Johnson

The new year is here‭, ‬and you know what happened‭. ‬Resolutions‭. ‬Upwards of 70%‭ ‬of people have a New Year’s resolution‭, ‬and nearly every one of those has some component of feeling better‭, ‬losing weight‭, ‬or getting in shape‭. ‬Sadly‭, ‬only 8%‭ ‬of New Year resolutions are successful‭. ‬How can you be more successful‭? ‬Three things can dramatically improve your success‭.‬‭ ‬First‭, ‬write out your mission statement‭. ‬That is your‭ ‬“why‭.‬”‭ ‬Why is this resolution or change important to you‭? ‬Second‭, ‬write down your goal(s‭). ‬And lastly‭, ‬have someone hold you accountable‭. ‬For the sake of this article‭, ‬I will speak towards goal setting‭. ‬Goals should be SMART‭ (‬Specific‭, ‬Measurable‭, ‬Attainable‭, ‬Realistic‭, ‬Time-oriented‭.)‬

Be‭ ‬Specific‭ ‬‭- ‬identify precisely what you want to accomplish‭. ‬Saying‭ ‬“I want to look good by next summer”‭ ‬is not specific enough‭.‬

Make sure it’s‭ ‬measurable‭ ‬‮–‬‭ ‬establish criteria for measuring progress toward each goal set‭. ‬If the goal cannot be measured‭, ‬it can’t be managed‭.‬

Make it‭ ‬attainable‭ ‬‮–‬‭ ‬the most important goals should be challenging but still attainable‭. ‬Saying‭, ‬“I want to run a marathon next month”‭ ‬isn’t very attainable‭.‬

Be‭ ‬realistic‭ – ‬It simply means that the goal is within your availability of resources‭, ‬knowledge‭, ‬and time‭.‬

Time-oriented‭ ‬‭- ‬Set a time frame‭. ‬Putting an endpoint on a goal gives you a clear target to work towards‭, ‬and without that‭, ‬there is no urgency to start‭.‬

When you are putting together your goals‭, ‬keep in mind there are different kinds‭. ‬I recommend one of each‭.‬

Outcome goals‭ ‬focus on a tangible and specific goal‭. ‬For example‭, ‬you want to lose a specified amount of weight in a specified amount of time‭.‬

Performance goals‭ ‬focus on achieving a certain standard independent of others‭. ‬For example‭, ‬you want to walk on a treadmill for 30‭ ‬minutes‭.‬

Process goals‭ ‬focused on actions‭! ‬For example‭, ‬you want to include a certain number of vegetables in your meals daily‭.‬

It’s important that as you create your goals‭, ‬you write them down‭. ‬And then tell everyone your plan and find someone to hold you accountable‭. ‬Just saying them doesn’t have the same effect nor nearly the same success‭. ‬So‭, ‬let’s put it all together in an example‭. ‬A goal may be‭, ‬“I want to lose 15‭ ‬pounds by my daughter’s wedding three months from now‭. ‬I will accomplish this by walking on the treadmill or outside for at least 30‭ ‬minutes a day‭, ‬six times a week‭. ‬I will include at least five servings of vegetables a day and drink at least nine‭, ‬8oz glasses of water‭.‬”

When you are tired and don’t want to do your goal‭, ‬or you have eaten poorly for the last couple of days‭, ‬or you’re just feeling like your off-track‭, ‬hit that re-set button‭ ‬‮–‬‭ ‬revisit your mission statement and goal‭. ‬And if you need more motivation‭, ‬a personal coach can help by giving you the support you need to attain your resolutions this year‭.

Lida Johnson‭, ‬Owner‭, ‬Head-to-Toe Coaching‭, ‬where I help people be their Best Self‭. ‬Certified Personal Trainer‭. ‬Certified Nutritionist‭. ‬Diabetes Prevention Lifestyle Coach‭. ‬Weight Loss Specialist‭. ‬Behavior Change Specialist‭. ‬Certified Group Fitness Instructor‭. ‬Lifetime Learner‭. ‬facebook.com/groups/headtotoecoaching‭. ‬HeadToToeCoaching@gmail.com‭. ‬203.260.2880‭.‬