- 7 Simple Steps on Keeping Your New Year’s Weight-Loss Resolution
- ABOUT THE AUTHOR
- The Best Strategies to Stick to Your New Year’s Resolution to Lose Weight
- 1. Create SMART goals.
- 2. Make a vision board.
- 3. Make meal prep part of your routine.
- 4. Exercise regularly.
- 5. Schedule cooking dates with friends.
- 6. Use an app to stay on-track.
- 7. Eat a nourishing breakfast.
- 8. Build a support group.
- 9. Record your progress in a journal.
- Personal trainers speak about weight loss for New Year’s resolution
- Starting the New Year Right
- Slay Your Goals Planner
- How to start your new year right!
- 1. Do a yearly review
- Write five things….to get started.
- 2.Reorganise your workspace or living space
- 3. Increase your awareness of your thoughts.
- 4. Schedule family time/reconnect with family
- 5. Take daily steps toward achieving my long-term goals.
- The Pros of this printable Planner:
- The Con’s To This Book:
7 Simple Steps on Keeping Your New Year’s Weight-Loss Resolution
Is It a New Year’s Resolution or Just another New Year’s Delusion?The New Year is when numerous people embark on making resolutions, especially the resolution for weight loss. Sadly, most do not even follow through a week in taking the necessary steps to succeed with their new resolution.
So I ask you…Do New Year’s Resolutions work or not? Whether a New Year’s weight-loss resolution is that or just a delusion is based on how you view it. If you make a weight-loss resolution in relation as a negative, then chances are you won’t stick with it very long.
If you only see a weight-loss New Years resolution as: Diet Deprivation Starvation Hunger You will most assuredly fail.
However, if you view your New Year’s weight-loss resolution as a fresh start, chances are you will accomplish it and allow it to become a new lifestyle.
If your New Year’s resolution is weight loss, pick out the positives such as: Improved health Lowered body fat Increased energy Improved self-esteem Increased metabolism Improved digestionNow that you have your thoughts flowing in the right direction, what are the steps to take to being a New Year’s weight-loss success? Set short-term goals to be successful at your goals, set short-term goals, such as monthly goals. For example, write down a realistic amount of weight you would like to drop in a 4-week time span.
Create a list of things you will give up:
For your weight-loss New Year’s resolution to be a success. For example, make a list of three bad habits that are currently stalling your weight-loss endeavors, such as tapering off colas, candy, and eating out.
Create a deadline:
For your New Year’s weight-loss resolution to be a success, create a deadline. A deadline gives you a sense of purpose and urgency. Mark a deadline on your calendar. In addition, entering transformation challenges will help you meet your deadline.
Create a course of action:
Create your action plan on how you will meet your weight-loss goal. Write out on a calendar your monthly short-term goals, the days you will weight train, and the days you will do cardiovascular. Having your week or even month planned out in advance for you to follow takes a lot of last-minute guesswork and decisions out of the equation to keep you on track.
Tell your family, friends, and co-workers about your new fresh start and get their support:
When others know about your goals they will usually keep you accountable for them by asking you about it and how you are doing.
Make the grade:
Create an accountability sheet to score yourself each day. Your goal, ideally, is to make a perfect score daily in all areas of fitness (what and how much you eat, water intake, and exercise). Making yourself accountable every day in a written format will more than likely keep you on track better.
Reward yourself for meeting goals:
When you complete a short-term goal successfully, reward yourself. A reward for your success doesn’t have to be food related. Reward yourself with going shopping for new clothes for your changing body or color your hair for a new image.
A New Year’s weight-loss resolution is what you make it. Put your focus into the positive and how it can actually benefit you in the long-run. When you can envision what you want the final outcome to be and the course of action it will take, you are better equipped to be a success.
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ABOUT THE AUTHOR
Karen Sessions has been in the fitness industry since 1988. She is a nationally qualified bodybuilder and holds two personal training certifications. She has written 6 ebooks on fitness and has helped hundreds of clients transform their bodies. http://www.theelitephysique.com “Use of this article is authorized provided it is reproduced in full, and all web URLS are active hyperlinks directed to the author”
Tags: bloodpressure, denver, diabetes, health, healthyeating, newwestphysicians
The Best Strategies to Stick to Your New Year’s Resolution to Lose Weight
If the new year rolls around and you’re ready to swear off alcohol, chocolate, and bread… for life, you’re not alone. It’s totally normal — and really exciting — to create health resolutions following the overindulgent holiday season.
According to Statistic Brain Research Institute (SBRI), a statistical survey and research organization, the number one New Year’s resolution people made in 2015 was, not surprisingly, to lose weight. Interestingly, SBRI estimates that of the 45 percent of Americans who make New Year’s resolutions, only 8 percent of those individuals achieve their goals successfully.
Real talk: It’s tough to stay motivated come mid-January.
This year, instead of giving up on your goals two weeks in, try implementing these easy (and surprisingly fun) strategies to help you stay on-track to weight-loss success. New year, new you — for real.
1. Create SMART goals.
Think about what you’d like to accomplish — whether it’s losing weight, eating more whole foods, consuming less sugar, cooking regularly, or starting a new exercise plan — then create two to three challenging but achievable goals. The best goals pass the SMART test, meaning they’re Specific, Measurable, Attainable, Realistic, and Timely.
“It’s important to create goals you can stick with, so start small. If your goal is too far out, it’s easy to lose momentum and procrastinate,” says Paige Benté, M.S., R.D., C.S.S.D. Instead of committing to lose weight, a goal that’s well-intentioned but too broad, Benté suggests making a more specific goal to lose 10 pounds in five weeks.
For every goal, write down several easy, actionable steps you can take each day, week, and month to achieve it. When you crush the original goal, sit down and assess what you need to do next to meet the next milestone on your weight-loss journey.
2. Make a vision board.
A vision board (remember bulletin boards?) is literally a visual representation of your resolution, with illustrated ways you plan to achieve it. It’s like a real-life, tangible Pinterest, only more focused and personal. Include encouraging quotes to inspire, yummy and healthy recipes to make, photos of exercises you plan to do, images of parks or trails you plan to hike or run on — whatever empowers you to take control of your health and remind yourself why you’re doing these things.
Focus your vision board on how you want to feel, not just how you want to look (so nix the sexy swimsuit model photos, just in case you were going to go there). The more you can visually represent how exercising, eating clean, sleeping more, enjoying life, etc., can make you feel like a better version of yourself, the more effective it will be at inspiring you to actually become that person.
Hang it where you’ll see it every day.
3. Make meal prep part of your routine.
Invest a few hours of your time each weekend or at the start of each week to plan and prepare as many of your weekly meals as possible. “Keeping healthy foods on hand makes sticking to your goals way easier,” says Benté. “If you have cut veggies, grilled protein, and pre-made grains in the fridge, you never have an excuse to cheat.”
Research shows that deciding what you’ll eat well ahead of the point where you’re ravenous and prone to eating whatever you see first, or you’re in a restaurant and about to order, can help you make healthier choices that are aligned with your weight-loss goals.
If you’re new to cooking, particularly healthy cooking, you don’t need a lot of fancy kitchen gadgets to get started. Basics such as measuring cups and spoons, a decent (sharpened) knife, cutting boards, pots and pans, a blender, wooden cooking spoons, and a spatula can get you up and running. Watching cooking shows and gathering a variety of healthy, easy-to-follow recipes can provide a quick culinary crash course.
4. Exercise regularly.
Exercise and eating right go hand in hand. The more active you are, the more energized and empowered you’ll feel. Krista Haynes, R.D. and Openfit nutrition manager, says: “If you make other positive lifestyle choices , then general health and self-care becomes top of mind and you’re more likely to carry it over into all areas of your life, including what you eat.”
While you need to clean up your diet and eat appropriate portions within a specific calorie range to lose weight, working out can rev your metabolism, increase your amount of lean muscle mass (read: you’ll eventually look fit, not just thinner), and help you maintain an overall healthier and high-functioning body. Exercise and increased daily activity (walking, taking the stairs, cleaning the house, riding a bike) can help improve sleep quality, mental outlook, self-esteem, and productivity.
5. Schedule cooking dates with friends.
Eating healthy doesn’t have to be a chore. To make it easier and way more fun, set a weekly dinner date with a friend, or invite your neighbor over for a weekly meal-prep sesh. Chip in for ingredients and test out new healthy recipes you’ve both been wanting to try.
If you make seemingly mundane tasks, such as grocery shopping, chopping vegetables, and stocking the freezer with make-ahead meals, more social, you’ll make catching up productive and positive for you and your friend.
6. Use an app to stay on-track.
You’re on your phone all day, anyway — you might as well use it to help you reach your weight-loss goals.
MyFitnessPal is a great option. “You can look up foods, create recipes, and make sure your macros are in check,” Benté says.
7. Eat a nourishing breakfast.
Habits — both good and bad — have a domino effect, which is why it’s crucial to start your day off right by eating something healthy and satisfying. “I truly believe that if you set the stage early with a healthy breakfast, you’re more likely to make nutritious choices throughout the day,” says Haynes.
Some examples of hearty and healthy breakfasts: chia pudding, breakfast quesadillas, egg muffins, and super seed energy bars. While you’re at it, revamp your morning cup of joe with healthier versions of a pumpkin spice latte, salted caramel cold-brew coffee, peppermint mocha latte, iced french vanilla swirl, or banana milk coffee.
8. Build a support group.
Find friends who have similar nutrition goals as you — or at least just a desire to practice healthy eating — and start a group email chain. Send an email once a week that invites everyone to share their current struggles and successes, no matter how small. Having a space where you can encourage one another, ask questions, and dispense advice makes you feel less alone.
Similarly, use social media as a positive outlet to support your fitness journey. Post before and after photos on Instagram, pin photos on Pinterest of healthy recipes you cooked, connect your workout results to Facebook via apps, and follow health and fitness figures who inspire you on Twitter.
9. Record your progress in a journal.
Each day, take two minutes to jot down what you ate, how you moved, and how your body felt as a result. You can also include notes about dishes you loved, new recipes you tried, cravings you had, soreness you felt, how many reps you completed, or challenges you overcame. “ can not only help you lose weight or discover food intolerances, but it can also help you fill in nutritional gaps you might not otherwise notice,” says Haynes.
Recording your journey can help you track your progress over time, and hold you accountable when your motivation lags. If you have a streak of clean eating and workouts logged, and you have to break that for no good reason, marking a zero in your journal can feel depressing. You won’t want to look back on the past year and see a bunch of donut holes, er, zeroes. If you can get in the habit of keeping detailed notes on how you respond to the diet plan or exercise regimen you’re following, you’ll start to see what works for you and what doesn’t. And, if it you need to make tweaks to your routine if you hit a weight-loss plateau or fall off the health wagon for a little bit, you’ll have a great place to start.
Personal trainers speak about weight loss for New Year’s resolution
MARION COUNTY, W.Va. (WDTV)– A new year brings new goals, or a chance at ones that were set previously.
Consumer affairs reported that 75% of Americans are setting weight loss goals for 2020.
The report also states, “The beginning of the year feels like a fresh start, a new beginning filled with possibility. We also tend to let our diet, exercise and sleep slide a bit during the holidays so we are starting with a few additional extra pounds which motivates people to make these resolutions too.”
Losing weight always ranks high amongst other new year resolutions, but certified personal trainer, Bobbie Beaudry, said sticking with it continues to be an issue for many.
“Whenever you start the new year and you don’t have a concrete plan, and you’re just going to wing it, a lot of times we fail or we give up because we kind of lose our focus,” Beaudry said.
Which is why very few people follow through completely with their resolution.
Ginger Getz, a certified group fitness instructor and personal trainer at HealthPlus, said there are other factors to consider as well.
“I think fitness for this area especially during this time of year, the days are shorter. We tend to get a little seasonal disorder,” Getz said.
However, with proper preparation, a new year’s resolutions can be successful.
“Before the new year even hits, start really getting your plan down,” Beaudry said.
“Proper rest, proper hydration, decreasing sugar, increasing fruits, vegetables, lean meats, cutting out processed foods, these are all very simple things that don’t require a lot of numbers and overthinking, but are going to make you feel really good,” she said.
“Feeling good is going to be that motivation to keep you going because you want to thrive.”
For those who don’t have access to a gym, trainers at HealthPlus said the best thing to do is to just always stay moving.
“Believe that you can achieve this success, believe that if you follow the steps, that if you follow the protocol that it does work. And so a lot of times we just worry too much about it being perfect and we don’t think about progress.”
Progress that will hopefully keep motivating all year long.
The HealthPlus Fitness Center also offers an eight week boot camp program in February to help people stick with their resolution.
“We recognize the importance of accountability,” Beaudry said. “There’s a lot of statistics showing that, that increases your success by 65 percent,” she said. “When you have accountability as well as a very structured goal, that goes up to 95 percent.”
For more information, you can contact Bobbie Beaudry, 304-368-5455.
Starting the New Year Right
- Set clear goals- This may seem obvious but one of the top reasons people don’t see their vision through is because it is not clearly defined. Having a defined goal will help make sure you stay on track.
- Be flexible- In order to be the best you, being flexible is extremely important. Try being open to new ideas and keep an open mind with suggestions that come your way.
- Bolster your network- follow or connect with people that you respect and admire. Also, reconnect with some of your older connections that you may not have spoken to in a while.
- Get organized- Being organized can be the key to success and relieving a lot of daily stress. Try cleaning up your email inbox. Make sure files are where they should be. This will help you focus and be more productive.
The New Year brings an opportunity to start off with a clean slate. It gives you the chance to learn from your stumbles in the past and improve yourself. While nothing is certain, staying positive and having a plan will give you the best opportunity to succeed.
By Bob McLaughlin | People Science Sr Talent Advisor
A new year inspires renewed energy and excitement for what could happen. It’s a fresh start and the perfect time to reflect on the past and plan for the future–to set goals and figure out how to meet them.
We may already be a couple of weeks into January, but it’s not too late to kick things off with a bang to help ensure growth for your business. Check out these six tips:
1. Learn from the past. Look back at the previous year. Assess what went well and what didn’t, and find takeaways from both, the mistakes and successes. Review your business plan and make updates. Were there big moves you wanted to make last year but didn’t? Did you want to expand your team? Open a second location? Expand your office space? Take a hard look at where you’ve been, and perhaps where you wanted to go but didn’t, so you can better know where you should be heading.
“We can draw lessons from the past but we cannot live in it.”–Unknown
2. Focus on the future. As you develop projections for the year, consider the broader economic conditions and how they might impact your market. Of course, keep in mind that projections are just that–projections. It’s impossible to know what will happen, so ground your projections in as much data and objectivity. Knowing the latest business trends and economic news will arm you to handle the constantly changing environment. Finally, rely on the experience of others to help. Many have been where you are now and possess great wisdom. Look for one or more mentors to offer advice for growing your business.
“The future depends on what you do today.”–Mahatma Gandhi
3. Improve communication. Effective communication is vital to business success. Encourage your employees to share their thoughts about the past and the future. Provide several ways they can communicate with you, from regular team and one-on-one meetings to an online chat platform. Have an open-door policy and be open to receiving honest feedback and ideas. Set the tone for consistent and transparent communication.
“Most people do not listen with the intent to understand; they listen with the intent to reply.”–Stephen R. Covey
4. Find new ways to create buzz. With so much information and so many products and services flooding the market, it can be very difficult to differentiate your business–especially on a reasonable budget. Look for simple, affordable, and creative ways to stand out from others. Think of ways to connect with your customers using social media platforms, starting with the big three: Facebook, Instagram, and Twitter. All are free and can effectively reach your customers while generating word-of-mouth about your business and its products or services. When used well, social media can greatly promote special deals and giveaways, and provide a vehicle for sharing the day-to-day, behind-the-scenes glimpses that give your business personality and establish customer intimacy.
“I define marketing as sharing what you love with people who want to hear about it.”–Joanna Penn
5. Mind the budget. It can be difficult to keep track of all expenses, especially while juggling many areas of the business, but it’s crucial. Businesses can maximize dollars in numerous ways–from tracking tax-deductible business expenses and minimizing long payment terms, to making monthly instead of annual insurance payments and leasing or buying used office furniture and equipment. And, while employee costs are a major business expense, you must make smart decisions here; you can’t focus only on cost-cutting. Effective hiring practices will help ensure you’re getting the best bang for your buck. Consider hiring temporary staff or interns during busier times to help save on overall costs throughout the year.
“Beware of little expenses. A small leak will sink a great ship.–Benjamin Franklin
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Slay Your Goals Planner
- Comprehensive Guide
- Covers more than one type of goal you could set
- Divided into easy to follow sections
- Motivational Quotes every step of the way
- Dated and Undated Calendars included so you can use repeatedly
- Full section for lists and tasks
- Priority Matrix
- Strategically plan your whole year in one planner
- Has the potential to overwhelm BUT approaching sections at a time is a way past it
After a very recent purchase, an excellent year and me smashing all of the goals I’ve set recently, I wanted to help you start your New Year right! A lot of people tend to start the New Year hungover, groggy and attempting to figure out their New Years Resolutions, which will inevitably fail.
The reason that most resolutions fail is that you just pick one. Usually, there’s no follow up, no plan of action to help you achieve it. Most people just pluck a thought out of the air and then get disheartened when they don’t meet their ‘goal’.
How to start your new year right!
with Free Printable Yearly Review Worksheets
Grab a glass of water and let’s get started.
1. Do a yearly review
Answering these questions can help you brainstorm goals and habits you want to achieve in the new year.
In a typical yearly review, you should answer these types of questions:
- What went well for me last year?
- Anything that was not so great?
- Did I achieve anything?
- How did I improve my life?
- Did I improve my relationships? How?
- What can I do to improve my relationships?
- Is there something I wish I did more of?
- What do I wish I did less of?
- Did I remember to celebrate my successes?
But don’t worry, all that type of stuff is included in the free workbook. Even better, grab the planner and you will achieve EVERYTHING you want next year! I know, I used in 2016, 2017, 2018 AND 2019 and smashed ALL the goals that I made!
“What have you done today to make you feel proud?”
I want you to start a list of things you are proud of.
Write five things….to get started.
“I’m proud of…..”
For me, I am very proud of the way I managed my emotions during an incredibly stressful time a few years ago. I’m proud that I continue to meditate and take care of myself.
I’m proud that I’ve been helping some gorgeous ladies figure out their business goals and ways to implement strategies in their Craft blogs.
If you think 2019 sucked for you, write a list of your accomplishments.
Keep asking yourself what you are proud of and grateful for until you have at least 50 items.
2.Reorganise your workspace or living space
Having a fresh start can be uplifting. I find the process of decluttering very satisfying. Starting work with a clean desk makes me feel as though my mind is clear and ready to focus.
Related: How To Be More Productive With These Proven Decor Hacks
3. Increase your awareness of your thoughts.
I am a keen advocate of Mindfulness and meditation. It’s a beautiful method of Self Care that returns excellent results. I could shout from the rooftops about the benefits of meditation.
Related: 5 Creative Journals For All Skill Levels!
4. Schedule family time/reconnect with family
Time spent with family can give you warm fuzzy feelings inside. A form of mindfulness is being aware of your surroundings, what you hear, what you can feel and be in the moment is an excellent way to enjoy time spent with loved ones.
Related: The Best Planners To Help You Plan Your Days Like A Pro
5. Take daily steps toward achieving my long-term goals.
This is so important and is a huge part of my life. I developed a daily routine where I record the things that I’m grateful for; I remember to state my long-term goal and figure out an action plan before I start to work.
Doing that helps me to figure out the most important task that will get me closer to my goal.
In the evening, I review the day. I celebrate three accomplishments from my day, state my goal and evaluate what makes me most grateful. Doing this practice keeps me focused and helps me to have a vague idea of what I want to do the following day.
I try not to stress about the next day too much and focus on relaxing and preparing for a good nights sleep.
With a good nights sleep, you could conquer the world!
I consider myself a goal-setting Ninja but Nadalie takes it to THE NEXT LEVEL with her book ‘How To Slay Your Goals‘. It’s an incredible, value-packed resource that you need to get your hands on!
I printed out my copy last week, grab a cup of coffee and started going through the sections.
The Pros of this printable Planner:
- It’s a comprehensive guide to help you figure out what your intentions are.
- It doesn’t just cover a specific type of goal; i.e professional. All aspects of your life are included.
- Nadalie walks you through every stage in the goal-setting process.
- The book is divided into sections which is a great idea because as one unit it could be a bit overwhelming.
- There are motivational quotes every step of the way to help you keep momentum.
- You can strategically plan your year so that your goal is the focus.
- Includes both dated and undated calendars/weekly planners.
- There’s a full section for ‘To Do’ lists, Nadalie breaks it down so that your goal is the priority. That helps you figure out exactly what you need to do to get to your main goal.
- Nadalie teaches you how to use a priority matrix, which is hands down, one of the reasons I achieved every single one of my goals for the past 3 years in a row.
Due to medical conditions, achieving one of those goals in a year would have been an amazing feat for me, so I’m hella proud of myself.
The Con’s To This Book:
Honestly, I could only think of one; there was SO much in the book, I did feel a tiny bit overwhelmed at all the thinking and soul-searching that I had to do. And I already know what some of my goals for 2020 are!
However… you can just take a deep breath and print out a section at a time. Voila. Because you will need all of the content to keep you covered all year! At the early stages though, printing out a section at a time can be a real lifesaver.
If you haven’t got a clue about what kind of goals you want to start, take this quiz:
Overall, I would highly recommend this guide. If you are aware of how much amazing content is included and can use it in small sections, you will take over the world my friend!