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New Year, New You: Revisit Your Goals

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The beginning of the year is a great time to set new goals and begin a new wellness journey. Every year people set a list of goals. In January, gyms are jammed pack. However, by February few people are still committed to their goals. Why do so many people fall off track? In my experience, I have found that setting realistic, measurable goals is critical for success. Also, you need to commit to a lifestyle change. The key is to create healthy habits, not reach a goal and return to your old ways. Let’s evaluate your goals and make sure you are on the right track. 

Measurable Goals:

What are your goals? If you answered, “Lose weight” that is too general. How much weight? How many dress sizes? If you are looking to “be healthier” make sure you specify what that means for you. Do you want more energy? Do you need to eat healthier foods? Sleep more? I highly recommend speaking with a wellness professional to discuss your goals and how to measure your progress. Remember, the number on the scale is not the only way to track progress! Don’t limit your success to your weight alone because you will overlook other improvements.  Also, set deadlines for your goals.  For example, if you want to loose 20 lbs. by April, understand that healthy weight loss is 1-2 lbs. per week. Focus on losing 1-2 lbs. each week instead of concentrating on the total 20 lb. weight loss goal.

Choose Activities

What is your plan to stay active? What classes will you take? Will you hire a personal trainer? Start choosing activities that you enjoy the most. If you like Dance or classes with music, Zumba and aerobic sculpting classes might be ideal. If you need motivation to lift weights, try a bootcamp. If you need intense cardio, try boxing or spin. Whatever you do, make sure you are consistent. Remember, you are more likely to stay on track if you enjoy your workouts, so be creative and have fun!

Create a Routine

Now that you know your goals and which activities you like, it’s time to create a routine. Every week, decide what time of day that you will workout. Don’t just say after work or over the weekend. When, where, and how long will you workout each day? Be specific so you can hold yourself accountable.

Track Your Meals

Write down what you eat! Write down the time, the foods, and the serving sizes for each meal or snack. You want to eat meals and snacks throughout the day. You should have eaten 5-6 times by the end of the day: Breakfast, Morning Snack, Lunch, Afternoon Snack, and Dinner. Focus on your choices and portions. Be aware of what you are eating on a daily basis. Also, stick to the 80/20 rule. If you eat healthy 80% of the time, and allow yourself to “cheat” occasionally, you will be fine. Don’t get extreme and completely eliminate “bad foods.”

You’re Not Alone 

You don’t have to reach your goals alone! Consider hiring a personal trainer. Join a group weight loss program. Find friends to workout with you. You will be more consistent if you have someone else encouraging you and holding you accountable.

 

 

 

 

 

 

About the Author:

Christina is the owner of Journey2Wellness, a health and fitness business specializing in online personal training, women’s fitness, corporate wellness, and athletic training. She is also the Executive Director of ADFP Inc., a non-profit corporation offering free and low-cost health education in urban communities. She holds a BA in Sociology, an MBA in Healthcare Administration, and certifications with the National Academy of Sports Medicine (NASM) and the Wellness Council of America (WELCOA). Visit www.thejourney2.com to learn more about Christina and her work in wellness.

A staff report from the online editor of Hers Magazine.

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