The New Year Fitness Resolution Solution
As 2022 comes to a close, thousands of Rehoboth citizens are preparing for the start of a new year—perhaps you’re one of them. Maybe you might want to use this opportunity to start fresh. Maybe part of your fresh start is to exercise more, eat more healthfully, and lose weight.
Here are my top 10 reasons to exercise and stay physically fit:
1. Feel better and more energized
2. Sleep better
3. Build a stronger heart and
4. Improve appearance
5. Reduce stress
6. Improve flexibility
7. Improve self esteem
8. Reduce the risk of major illnesses
9. Improve memory
10. Increase lifespan
Now, let me coach you on how to systematically set your goals.
Set specific and reasonable goals. Make a list of your goals and share it with some friends. Don’t set your goals too high. Instead, make them smaller and more achievable. Rather than saying, “I’d like to drop 20 pounds,” make it five pounds and then set another goal for dropping another five pounds. If you share your goals with a friend, you’ll have more accountability to follow through with your goals.
Try something new. It’s a new year, so why not try something new? This past year I committed to trying Pilates and loved it. When you try something new, commit to doing it for two months or more to see if you actually see results. According to a 2009 study published in the European Journal of Social Psychology, it takes on average 66 days for a person to form a new habit. If you prefer to be outside, look into activities such as FaceBook groups or Meet Up groups with people who have similar interests. Making it social can increase the chances of you sticking with an activity.
Create a set schedule. A key aspect of sticking to your resolution is coming up with a schedule that will work for you. If you’re not a morning person, by all means do not try to wake up early to exercise. Make your resolution work within a timeframe that will work for you, and schedule it into your smartphone so that you can see it every day. This will help you establish a routine and build strong habits.
Be accountable. Probably the most successful form of accountability is to have some skin in the game, perhaps a financial commitment. Try signing up for a non-refundable class to have that added motivation to show up. You can also look into hiring a personal trainer. Not only will you get ongoing motivation and workout tips, but you may also feel guilty if you don’t show up for your session.
Create a buddy system. By far this is one of my favorite tips to encourage fitness enthusiasts to adopt a lifestyle of exercise and nutrition. Recruit a friend or group of friends to begin the fitness journey with you. You’ll be surprised how much more fun it is to have a workout buddy. My top two reasons for having a workout partner:
Accountability. If you have somebody waiting for you, that is motivation to get you to show up.
It’s fun! The comaraderie of having a workout partner can be more enjoyable than working out by yourself.
Try a motivational podcast. Your smartphone has many options for you to get that added bit of motivation. Several of the top-rated podcasts include: Good Life Project, Hidden Brain, The Tony Robbins Podcast, and School of Greatness to name a few.
Make exercise YOU time! Think about using exercise as your mental tune up. It’s the perfect time to breathe, practice gratitude, and focus on feeling positive in a healthy way. Changing how you think about fitness will assist you in looking forward to the YOU time that you deserve.
Craft reminders. Try placing sticky notes around the house and in your car with reminders to keep you focused. Some of my own favorite sticky reminders are: Focus! Do you really need that or are you bored? (Post on the refrigerator.) Engage your core! Be Proud—Stand Tall! Be Strong! You can also create a custom sticky using a picture out of a magazine of someone you aspire to look like. (Be real and reasonable.) Having these reminders can help you start your new year off on the right note.
Let’s look forward to a great 2023! ▼
Jon Adler Kaplan is a Health Coach and Fitness Trainer both virtually and at Rise Fitness and Adventure. He’ll be starting a new 8-week virtual fitness and nutrition support and coaching group in mid-January. Email Jon for more info—and a discount!—at: email@example.com