Four tips to start the new year out right

Avoid the New Year’s resolution trap

January, 2010…you’ve been handed a proverbial clean slate -- another chance to shrug off your bad habits and reach for your dreams. It never fails to evoke feelings of hope and renewal, but is it really a trap?

In an attempt to bottle that New Year’s vigor, you’ve probably made a few resolutions. As a personal trainer I am a huge proponent of goal-setting. But before you get too far into the new year, you ought to know this:

It has been reported that 92 percent of all New Year’s resolutions end in failure.

That means that fewer than 1 out of every 10 people will successfully accomplish their resolutions in 2010. Ouch! Those statistics are brutal. Who in their right mind would take the time to make resolutions when failure is that imminent?

As a fitness professional with more than 25 years of experience in the industry, I’d like to coach you through this sticky situation. Yes, most people fail to achieve their New Year’s resolutions. However, I am going to clue you in on what the 92 percent do wrong and teach you what the 8 percent who succeed do right.

First up, the 92 percent who fail. These well-meaning folks share a common mistake that puts the nail in their coffin before they’ve even begun: they bite off more than they can chew. In all the excitement of becoming a better person and changing their life in the new year they make the crucial mistake of committing to do too much. But reality sets in, a few weeks or even days into their reformed life, and they give up.

The 92 percent give themselves an easy way out. They approach their resolution with an “all or nothing” attitude. Once the “all” becomes too tough they opt for “nothing.” And just like  that, another resolution ends in failure.

Now let’s examine the 8 percent who succeed with their resolutions year after year. The key to their success is quite simple: They set realistic goals.

Instead of resolving to lose 50 pounds by June, they commit to exercise 3-4 times each week.

Instead of resolving to give up all carbs, they commit to bring healthy snacks to work instead of eating from the vending machine.

Instead of resolving to drop three sizes in three months, they commit to losing one pound each week until they reach their desired size.

Instead of resolving to never eat out again, they commit to eating healthy all week and rewarding themselves with one meal out on the weekends.

If you want your resolution to stick, think of something simple and realistic. Sure, it certainly won’t sound as cool as the resolutions that the 92 percent make -- but they aren’t going to keep their resolutions anyway.

Remember that the whole point of making a New Year’s resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference over time. And if your New Year’s resolution has to do with losing weight and getting into great shape (and whose isn’t?), studies show you can dramatically improve your chances of success by working with a certified personal trainer. A fitness professional can help you to set realistic goals, develop a fitness plan that fits your lifestyle, and enable you to avoid yet another New Year’s resolution disaster.

— Joe Thiel

Joe Thiel is a certified personal trainer and professional health and wellness coach. He and his wife, Jill, own Fitness Together, a personal training studio in Springfield. Contact him at [email protected].