Here we are again. At the very beginning of a new year. A clean slate, it is a time to start fresh. This gets many of us thinking about making resolutions. We ask ourselves, how can we be better this year than we have been in previous years? We are reminded of those nagging things we want to improve about our physique or lifestyle. Yet, by the end of January many of these good intentions will fall to the wayside for another year.
At the health club this is a relevant problem. 
Here at Silhouette we don't want to just sign you up for a membership in January and then see you fall into the 30 day trap. When we tell you we are here every step of the way, we mean it! We want to help our members make the lifestyle changes they need and truly "feel their best from the inside out!"
So what separates a New Year's good intention from an effective resolution? The definition of a resolution is to act with resolve and determination. It can not be an empty wish it must be a firm desire. From there you must take action and turn your new desire into an everyday behavior.
Here are steps for making your attack plan.
1. Decide What is Important
Let's face it, your time is limited so first you need to identify which goals are most important and why so you can prioritize. For this exercise let's use an example that is applicable to the gym -
Resolution: To Lose Weight.
This is a common well intentioned resolution that is notoriously hard to stick to. The problem is very general and not something that is easily changed. However, it is possible to accomplish if you break it down and are determined to tackle it one step at a time.
The first thing to ask yourself is, why is this goal important to you? This will give help strengthen your resolve, figure out how much work you need to do, and make you conscious of what benefits you will receive.
For Example:
- My doctor told me I need to lose weight
- I want to feel better in my clothes
- I want to look good for my upcoming reunion
- I want to turn on my spouse
- I want to be around for a long time with my children
- I want more energy
- I want walking upstairs and doing errands to feel easier
- I want to decrease my risks for heart disease and diabetes
The key is you want to make them as specific to yourself and your situation as possible. Dig deep to find the triggers that will really motivate you so that you can think about them when you are tempted to give up.
2. Make it Concrete
The next extremely important step is to make sure you WRITE IT DOWN! The simple act of writing down your goal will make you more likely to achieve it. The sheer act of writing the goal down will make it more concrete in your mind.
There is a famous study by Dr. Edward Banfield of Harvard University that showed that the ability to set clear goals was the biggest indicator for later successes.
In 1979, the MBA graduates were asked, “Have you set clear, written goals for your future and made plans to accomplish them?” Only 3 percent had clear written goals and action plans to achieve them. Thirteen percent of the graduates had goals, but they were not in writing. The other 84 percent had no specific goals at all. In 1989, a decade later, the researchers again interviewed the students of that class. Surprisingly, they discovered that the 13 percent, who had goals that were not in writing, were earning on average twice as much as the 84 percent who had no goals at all. The truly amazing finding was that the 3 percent of students, who had written, clear goals when they left Harvard, were earning over ten times as much, on average, as the other 97 percent together.
When writing your goal down try to make it as S.M.A.R.T. as possible.
That is:
S - Specific - knowing exactly what you are trying to achieve
M - Measurable - there is a way to clearly measure your success
A - Attainable - You want an achievable goal, don't set yourself up for failure
R- Realistic - you have the time necessary and the ability to do the work required
T - Time Bound - you set a deadline for achieving it
It may require a bit of research to formulate the exact goal so remember those triggers and why it is worth doing. Now your goal to lose weight will look more like:
Goal: I will improve my Body Mass Index (ratio of height to weight) so that it is in the healthy range which will require losing at least 20 lb.s. If I lose the recommended 1 lb. per week this will be done by my 20 year high school reunion in June 21, 2010.
Note: that for a goal like weight loss it is important to use those initial time goals to get you started. However, to maintain a healthy weight the real goal will be a daily change in behavior that will lead to a long term healthy lifestyle. This is the only way to truly keep it off. The same goes for any other behavior like being more organized or making more money.
3. Make a plan
This may also require thought in order to plan out how this goal can be achieved in a way that is healthy and will fit into your daily life.
In the example of weight loss consider hiring a personal trainer. A trainer can consult with you on your diet and give you an exercise plan that will fit your personal goals. They will also help measure and monitor your progress. This will save you a lot of time trying to research what you need to do as well as prevent you from making some common mistakes.
At Silhouette we have trainers available to work with you around the clock. Also, for current tips from health resources check this blog, facebook, and twitter. One of our master trainers, Yvonne Hernandez, has started posting a blog with fitness and nutrition tips called, Pocket Hercules.
4. Make Yourself Accountable
One effective tip to forcing yourself to follow through on something is to tell other people about it. It helps to tell people who you know will understanding and supportive of your goals. If it is some one you trust you can ask them to check in with you to make sure that you are working on.
You can also make your goals public. Please feel free to add your goals on our comment board. The Silhouette staff will pay attention to give you friendly reminders if you need a little extra help with your health and fitness goals.
5. Do Something Everyday
Real change takes small changes everyday. Try to keep your goals conscious in your mind and take steps toward them everyday. One idea is to post your goals around your house or at your desk so you will see them and get little visual reminders. If you have a day where you can't make it into the gym try doing some crunches or yoga in your house. You want to keep your momentum going on your goals as much as possible until they become second nature.
6. Don't Beat Yourself Up
One reason why people give up on goals is because they are too hard on themselves if they don't see results right away. Also, they may lose momentum and just give up rather than start over. Rather than let that happen cut yourself some slack and be forgiving of your mistakes. It will be better in the long run to keep going after slip ups or long pauses than to give up entirely. Give yourself a break if you need one and remember those motivating triggers to get you going again.
The goals you write for yourself are not set in stone. It is a good idea to go back and reevaluate them when necessary. Once you have passed your deadlines you will want to create new goals in order to continue the process until it is second nature. If you find your progress surpasses what you initially thought it would make your goals more challenging. You want them to make you work a little above your comfort zone so that they are not too easy. This is how you improve. Of course if you make them too hard for yourself you may also want to adjust your expectations accordingly. The important thing is that you are very clear on what your goals are and how you are going to attack them. This will go a long way toward make resolutions a reality.
Here are some more resources on New Year's resolutions and goals:
ABC News: New Year's Resolutions That Survive the Test of Time
http://abcnews.go.com/Health/MindMoodNews/years-resolutions-survive-test-time/story?id=9404149&page=1
CBS News: How to Stick to New Year's Resolutions
http://www.cbsnews.com/stories/2009/12/28/earlyshow/main6029388.shtml
Realistic Resolutions From Dr. Oz
http://well.blogs.nytimes.com/2009/12/29/realistic-resolutions-from-dr-oz/
Los Angeles Times - Choosing Your Diet: A New Year’s Resolution Primer
http://latimesblogs.latimes.com/booster_shots/2009/12/new-year-resolution-diet-weight-loss-atkins-south-beach.html
eHow: How to Make a New Year's Resolution and Keep It
http://www.ehow.com/how_2140809_new_years_resolution.html
Goal Setting Guide
http://www.goal-setting-guide.com/
Weight-control Information Network: Weight Loss for Life
http://www.win.niddk.nih.gov/publications/for_life.htm
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