How To Turn Your New Year's Resolutions Into Actual Progress

Don't Throw in the Towel When You're Two Months in, Make Those Habits Last!

Katie Lahmann, MPH - Sunshine Strength Personal Training

You've probably heard of the people who join the gym January 1st, only to continue paying throughout the whole year...even though they stopped going in February. Did their motivation wane? Did they start without a plan? Did they train too hard, too quickly and got injured? Could have been all of the above. But another likely thought - they set long-term goals without any thought of how they were going to reach them. They knew they wanted to lose 30 lbs, run a 5k, and like who they see in the mirror, but they didn't have a roadmap to get there.

Want to know where they fell short? What all successful plans follow? CONSISTENCY.

No matter the goal, no matter how far it may seem, consistently following through with workouts, nutrition, mental health exercises, etc. will ALWAYS lead to results. Keep reading to learn more about the steps I take to help clients stay consistent (and how I do too!)

Main Strategies to Staying Consistent and Seeing Progress

#1: Make Process or Performance-Based Goals Instead of Product-Based Goals

Process-based goal examples are: exercise 3 times per week for the next month, drink 64oz of water everyday, turn off my devices 30 minutes before bed each night.

Performance-based goal examples are: be able to run or walk 1 mile without stopping, be able to do a full push-up, be able to do certain activities without pain.

Product-based goal examples are: lose 20 lbs, lose 3 dress sizes, look better in my bathing suit, run a half-marathon

While long-term product goals are important, if you don't set up process-based and/or performance-based goals along the way, (or instead of) it's like being on the ground with a ladder that has no rungs to get to the top. You know where you want to go, but have no smaller steps to get to the top. Setting these types of goals also give you more sources of motivation because you have little achievements that add up toward progress over time, rather than setting you up for frustration when your goal isn't finished as quickly as you want it to.

Progress takes time, effort, and perseverance! Little goals that add up to big goals are the way to go!

#2: Set Goals that Can Be Measured - And Understand How to Measure the Progress

I have seen many people struggle with quantifying their progress, so they automatically think they aren't making any. I.e. "My scale didn't move after I ate well and worked out for 2 weeks - I don't think anything will work." Remember, consistency is key here! Make sure that when you make those process-based or performance-based goals, you have a way to measure the progress.

Walk the same mile once per week, practice the push-up each week to see how close you are, keep track of how many workouts you complete each week, take progress photos to keep track of your body changes. If you stay consistent and work toward the specific goals you set out for yourself, the progress should follow.

#3: Set Up A Schedule or Plan and Follow It

If you only take one thing away from this article, it's that consistency is going to get you to your goals. I sound like a broken record by now, but it's totally true! This may seem like the most complicated step, but it doesn't have to be. In order to make a plan to follow, you need to make a goal first. Then, you can set up weekly workouts based on what your goal or goals are.

For example, if a client came to me and told me they wanted to lose body fat while gaining muscle and increasing their stamina, I might set up their goals and program something like this:

(by the way, these goals would obviously depend on the client's goals/mobility/skills/etc)

Performance-based goals:

Walk or run (depending on the client) 1 mile in X time

Be able to do 1 push-up from toes

Be able to hold plank for 1 minute

Process-based goals:

Eat 2 servings of vegetables per day

Drink 64oz+ water per day

Work up to taking 7,500 steps per day

Beginner workout plan:

Sunday: Focus only on Process-based goals

Monday: Total Body Strength Session

Tuesday: Focus only on Process-based goals

Wednesday: Total Body Strength Session

Thursday: Focus only on Process-based goals

Friday: Total Body Strength Session

Saturday: Focus only on Process-based goals

Sunday: Rest/Recoup Day (don't have to track)

Seems simple enough? The hardest part is learning how to perform the exercises and how to put the workouts together. You can definitely Google this information or look up videos on Youtube. HOWEVER, this is definitely where a fitness professional can give you the best help! I went to school for 6 years in order to help people understand how to effectively reach their goals with evidence-based, progressive exercise programs. If you don't know where to start or you need help with this, please set up a consultation!

#4: Establish a "Why" Before You Start

If you set off on your fitness goal journey by first understanding why you are doing it, you will be able to look back on this and use it to fuel your motivation. If your why includes weight loss or feeling/looking better, ask yourself why? again. Why do you want to lose the weight? Why do you want to look better?

One client I'll use as an example told me she wanted to lose weight. I asked her why and she looked deeper to find that she wanted to be more mobile again and able to take hiking trips with her children. Being able to spend that quality time with her children hiking and being more mobile helped her keep better motivation to reach her weight loss goals.

#5: Find Types of Exercise You Enjoy

This bullet point is pretty "to the point." If you enjoy something, you are going to make it a priority! If exercise feels like a chore, you may find every excuse to put it off. Research what you have available to you or think back on a memory you've had that was positive about movement/exercise. Many gyms and exercise class studios offer free trials, so that you can see if you like something before you commit to a membership. If you would rather workout from home, there are many virtual options for classes as well! Make sure to always choose types of exercise that feel good, don't cause pain, and that you look forward to doing.

In conclusion,

Think about using these strategies in order to set yourself up for success in 2023! No matter what your goals are, remember that consistency and having a plan will always set you up for success toward your goals. The secret to getting results NEVER comes from fad diets, 21 day fixes, detox teas, or quick fix programs. The secret to getting results is always: eating whole foods often, moving your body, incorporating strength training, hydrating, and adequate rest/recovery. Think about making fitness and wellness a lifestyle, not a means to an end!

If you need help getting started, you've hit a plateau, or you want someone to help hold you accountable toward your goals, contact me to set up a consultation! I would be happy to help you achieve any fitness goals you have for 2023!