Out with the old, in with the new. That’s what many focus on once January 1st rolls around. Saying goodbye to the old and looking forward to a clean slate. For many the new year is inspiring but at the same time intimidating. When the new year approaches it almost forces us to make lofty goals and resolutions. Whether it’s hitting the gym more or eating healthier, the idea of a fresh start is undeniably appealing. However the reality is most resolutions are abandoned by mid-February.
Whether these goals are over ambitious, lack specific planning, or fail to align with your existing habits and lifestyle, sometimes they just don’t stick. But it’s time to change that. It’s time to make 2025 different. If you’ve lost steam in the past then you have to approach resolutions differently. The key lies in transforming them into sustainable, healthy lifestyle changes not loft goals- one step at a time. Here’s a guide for making your goals stick and setting yourself up for long-term success.
1. Identify your “Why” and Start with Clear, Achievable Goals
One main reason resolutions fail is they’re either too vague or too extreme. Statements like, “I want to get in shape,” don’t give you a clear plan or picture. Sure we all want to get into shape but the main question is how? That’s why setting specific goals like, “I'll go to the gym three times a week and sign up with a nutrition coach,” are essential. We like to call them SMART goals—specific, measurable, achievable, relevant, and time-bound.
Other options to stay on course include breaking larger goals into smaller milestones. For example, if your resolution is to run a marathon, awesome but start small. Being by committing to running a mile or so three times a week, then gradually increasing your distance over time.
Motivation is also strongest when tied to personal meaning. Why do you want to achieve your resolution? Is it to improve your health, gain confidence, or to set a positive example for someone you love? Understanding your “why” gives you a deeper reason to persevere if challenges arise.
But remember, a resolution without a plan is simply a wish. You’ve got to own those promises and thoughts and have a plan in place. Once you’ve defined your goal, map out the steps needed to achieve it. If you want to eat healthier, great. Start by planning out your meals, stock your kitchen with nutritious options, and identify obstacles (like eating out) so you can prepare for them. And don’t be afraid to reach out for help. Experts like the ones at CrossFit Threefold are determined to guide you on a path of optimal health- one meal at a time.
2. Build Healthy Habits Gradually
Trying to overhaul your life overnight is a recipe for disaster. Instead, focus on building one habit at a time. Research shows it takes an average of 66 days for a new behavior to become a habit, so give yourself permission to start slowly, be patient and focus on consistency. Slow and steady always wins the race.
One important habit to really get into is creating a routine. Routines create structure and make it easier to stick with your goals. Schedule time for your new habits just as you would for important meetings or appointments. By prioritizing these activities, you’re more likely to follow through. A great tip is to combine new habits with existing ones to help them stick. For example, if you’re trying to meditate daily, do it right after brushing your teeth in the morning. Make Sunday a day where you shop and meal prep for the entire week. That way you aren’t second guessing what’s for dinner and you’re ensuring healthy meals are ready to go.
3. Seek Support and Accountability
Change is tough. No one said becoming the healthiest version of yourself is easy, but there are ways to make it more manageable and it starts with community. Sharing your goals with friends, family, or a support group keeps you accountable and provides encouragement when you’re struggling. Surround yourself with people who inspire you and celebrate your achievements.
Some great options are joining online communities, finding a workout buddy, or hiring a coach to guide you on your journey. CrossFit Threefold thrives on community. Quite frankly without it, we’d just be a regular gym. But we’re that and so much more. The amount of care, dedication and support Threefold radiates is the reason why so many clients keep coming back for more. They feel empowered, supported and see results.
We also like celebrating. Truly who doesn’t? Celebrating milestones reinforces positive behavior and keeps you motivated. Not only do we love to showcase when our gym family members reach goals, we also encourage you to do the same! Choose rewards that align with your goals rather than undermining them. For example, treat yourself to a new workout outfit after sticking to your exercise routine for a month. You’ll feel accomplished, proud and have some new gear to kick it in at the gym. It’s a win-win situation.
4. Monitor Your Progress and Reframe Your State of Mind
Regularly tracking your progress helps you stay focused and identify areas for improvement. Tools like apps, journals, or spreadsheets to measure your achievements. Take before-and-after photos, record how you feel physically and mentally, or log daily accomplishments in a gratitude journal. If you sign up for a personal coach, tracking progress will be one of the most important things they help you do. Keeping your eye on the prize, adjusting where necessary and setting new goals to achieve greatness are all pieces to your fitness puzzle. As you progress, your goals may evolve. Periodically reassess your resolutions to ensure they’re still relevant and challenging. Adjusting your goals doesn’t mean you’ve failed—it’s a sign of growth.
And what if your progress isn’t exactly where you want it to be? No sweat. Literally, that’s the purpose of a coach. They’ll help you reframe your state of mind, and goals. View setbacks as opportunities not roadblocks to your success.
Everyone experiences setbacks, but how you respond to them matters most. Instead of giving up, reflect on what went wrong and how you can overcome similar challenges in the future. For example if you miss a week of workouts due to illness, or a vacation just make a plan for a gradual return instead of trying to make up for lost time all at once.
5. Make It Fun and Long-Term
Deciding to make healthy changes is amazing but if those changes feel like a chore, you’re less likely to stick with them. So what’s the key? Find ways to make your new habits enjoyable! If you’re not sure a group class is for you, try personal training. Giving yourself permission to experiment with different activities until you discover what excites you is also important.
Remember, fitness and your health are not one size fits all plans. They are unique and personal so spend some time getting to know yourself and what motivates you to be your best.
Keep in mind that while short-term goals are motivating, the real value of a resolution lies in their long-term impact. Visualizing your life with these positive changes and capitalizing on how you’ll improve health, increase energy, and enhance your overall well-being is invigorating!
Focus on creating lasting change, not just a fad or a short-term fix. Your body and mind are precious- it’s time to start taking control and working toward being your best self inside and out! Embrace your resolution as part of a lifelong journey toward health and happiness.
So What Are You Waiting For?
The proof will be in the product and all you have to do is follow through. Resolutions are more than a one-time a year change. They’re decisions, goals and pathways towards a better you. A you that craves a healthier lifestyle. So work hard, celebrate your progress along the way and never give up!
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