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Staying Motivated in the New Year

gym journal

Staying Motivated in the New Year

Are you working on setting up those new years resolutions? How long do you typically stick with them? Most people write them down, check them off for a few weeks, and then lose their focus. So instead of making unrealistic goals, lets start with some ways to stay motivated during the new year so that you can achieve those goals.

Goal Setting: 

When making a goal for your wellness plan you need to start with simple goals and then progress to longer range goals. So for example lets say you want to lose 25 lbs in 2017. So realistically you can lose 2 lbs a week so lets start with a 4 week goal but you are not always going to start losing and seeing changes until week 4-6. So instead of setting a goal in terms of lbs, lets set a different goal. 

New goal: Don’t set yourself up for failure based on a number…

In the first 4 weeks you are going to eat a healthy diet, exercise 4 times a week doing cardio and weights, and making healthy lifestyle choices such as not drinking alcohol on the weekdays. With setting these goals you might not start losing weight within your time line but your not setting yourself up for failure if you were not to lose your specific weight goals. Setting a goal with realistic expectations will help you keep these lifestyle habits in the long haul.

Tracking your Goals: 

The next step is incorporating these goals into your lifestyle. If you are not a swimmer, hate water, and do not like getting into a bathing suit then your goal is not going to incorporate adding swimming 3 days a week to lose weight. You must make your goals something you can incorporate into your lifestyle and it has to be something you enjoy doing.

Making it a team effort:

You will never be able to achieve your goals on your own. You will need help from a friend or a spouse. Here are some tips..

  • find a workout partner
  • go to a meal prep class with your significant other to learn to prepare healthy meals
  • find a group fitness class that you enjoy and get to know the other people in the class
  • find an accountability partner with similar goals and have someone check in on your from time to time


Don’t forget to set yourself up for success. Maybe you want to have a spa day with a friend or you are planning a beach trip and want a new swim suit. Have a goal in mind but also a reward for yourself when you achieve your goals.