What is the #1 New Year’s Resolution, year after year? You guessed it… losing weight and getting in better shape. But according to a new study, six months after Jan. 1, only 46 percent of those who make New Year’s resolutions have fulfilled them, says John C. Norcross, a professor of psychology at the University of Scranton who has conducted at least three studies on resolutions in recent years.
So how do you make sure that you succeed this year? First of all, you need to set S.M.A.R.T goals. Now grab a pen and write down your resolutions using the S.M.A.R.T formula listed below (and you SHOULD write them down because you are much more likely to succeed).
¨ Specific – A specific goal has a much greater chance of being accomplish than a general goal. To set a specific goal you must answer the six “W” questions—who, what, when, where, which & why.
¨ Measurable – Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track and reach your target dates. To determine if your goal is measurable, ask questions such as…How much? How many? How will I know when it is accomplished?
¨ Attainable – You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps.
¨ Realistic – To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.
¨ Timely – A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? T can also stand for Tangible—A goal is tangible when you can experience it with one of your sense. When it’s tangible you have a better chance of making it specific and measurable and thus attainable.
Don’t just say “I’m gonna lose some weight this year” and leave it at that! Make a plan, write it down and come back to that plan often. Also, don’t make it an all or nothing situation. If you have a setback, just regroup, review your plan and dive back in. If you need any help setting goals, give me a call at 913-393-3988 or send me an email at jrkuchta@fitnesstogether.com
In Good Health,
J.R. Kuchta
Certified Personal Trainer
Owner, Fitness Together Lenexa
