We have all heard it before, and it has passed many of our own lips in conversation at holiday parties. “This year I am really going to do it. My New Year’s resolution is to get in shape.” Be honest with yourself for a moment. How many times have you made that promise?

  We know from research that exercise is one of the best predictors for success in not only losing weight, but also in keeping the weight off. So now that we know that exercise plays an important part in the weight loss picture, how do we increase our odds of sticking to the plan and reaching our fitness goals?

To find this answer, some soul searching must be done. In order to set a realistic goal, you must know your values. Values are held most important in life- time with the family, achievement at work, a good report from the doctor’s office- the list goes on and on. First, write down a list of things that you hold dear. Without having this list, a New Year’s resolution might not have a fighting chance. For example, promising yourself that you will go to the gym after work may send you off of the wagon in a tailspin, because it happens to be the only time you have to spend with your family.

Keeping your values in mind, make a list of the things that you wish to accomplish. This can apply to every aspect of your life. Now, take one of these goals and write it at the top of a blank piece of paper.  Write a more specific version of your goal- include who, what, when, where, why, and how.

1. Focus on the how aspect of your goal. Create a detailed list of steps that you will use to reach your goal. Which of your strengths can you draw upon to help you? Which of your weaknesses do you need to be aware of? What are the roadblocks that you anticipate? What are some things that can be done to overcome them? How are you going to evaluate whether you have accomplished your goal?
2. When will you accomplish your goal? Take the steps that you have created and apply them to a timeline. Try to reach a new step every 2-3 weeks. If this is impossible, try to break down your goal into more steps.
3. What are you doing now that will help you reach your goal? What are you doing now that is hindering you? What resources do you need to accomplish your goal?
4. Why do you want to accomplish this goal? What are the benefits you will accrue by reaching this goal? Imagine yourself having just completed your goal. How do you feel? What do you see? How will it change your life?

Now apply the above to the rest of your goals. Experts say that one of the keys to success is focus. Those who write down their goals are more likely to be a success than those who do not. Not only do the successful write down their goals in a specific way, but they also remain focused by reviewing their goals daily. Instead of making your New Year’s resolution fitness-oriented, make it goal-oriented, and increase your chances of success in fitness, and any other aspect of your life.

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