Tips For Successful Twenty Thirteen Resolutions

Write down your goals.  One of the best things I heard in twenty twelve was: your goals are only dreams until you write them down.  It is so true; you have to commit to your goals by writing them on paper.  My advice to when writing goals is to write them S.M.A.R.T.E.R.
       Specific - tell yourself exactly what you are going to do.
       Measurable - if you can't measure it, you  can't manage it.
       Action Oriented - use action words.
       Realistic - should push you but not break you.
       Trackable - establish concrete criteria for measuring the attainment of each goal.
       End Point - give yourself a clear and precise target to work toward.
       Rewarding - this goal has to be something YOU want, not something you think others want.

How I used to write my resolution: This year I'm going to get back in shape.  The same resolution but written SMARTER: I am going to Dead Lift 300 pounds on July 1st and do so by training my hamstrings, glutes and back 2 times/week.  After you've written your goals SMARTER and committed to them on paper, put the piece of paper somewhere you will see them every single day.  The more you see your goals, visualize yourself accomplishing them and enjoying the reward of your accomplishments, the less likely you are to be derailed.    


Don't try to change everything at once.  The best thing I read this year was: when making lifestyle changes, if you make 1 change at a time you have 85% odds of succeeding, if you make 2 changes at the same time your odds drop drastically to 35% and if you make 3 or more changes at once your odds are a measly 10%.  They say it takes 21 days for changes to become habit, so if your resolution includes a lifestyle change consider breaking your resolution down into 3 week resolutions and change 1 thing at a time.

If your resolution consists of going to the gym more, weight loss and eating better. this is what I would do:
       Weeks 1-3: Form you gym habit and commit.  During the first 3 weeks, you can not let yourself stray from your schedule!
       Weeks 4-6: Eliminate your worst eating habit (late night snacking, dining out, etc.) and replace it with a         healthier option (not snacking after dinner, cooking meals at home, etc.).
       Weeks 7-9: What was your second worst eating habit has now become your worst.  Eliminate it!
       Weeks 10-12: Switch up your workout routine: add weight training, add another day of exercise, find a new way of incorporating cardio.
       Weeks 13+: Keep making one change at a time until you have accomplished your goal.


Find a partner in crime.  Exercising is SO much easier when you aren't doing it alone.  If you can find someone of approximately the same fitness level who is working toward approximately the same goal, commit to working toward your goals together.  If you have someone to meet after work or bright and early Saturday morning, you are more likely to get to the gym so you don't let them down.  Can't find a partner in crime and you know you need someone to hold you accountable?  Hire a personal trainer.  I'm not going to preach training because that is not what this blog is about.  However, if you have questions regarding personal training you may contact me via email trainerjasonbelz@gmail.com  Even I need a partner in crime when it comes to training.  I can find any excuse not to go on that long training run if I'm doing it on my own.


Tell others your goals.  If you don't have a partner in crime but are looking for a little accountability and outside motivation; tell others, who are goal setters, what you are working toward.  DO NOT tell your goals to the assholes in your inner circle.  Assholes are: individuals in your inner circle who resist change, individuals who never seem to have anything positive to say, individuals that mock others outside of your inner circle who seem to be living a good life, etc.  I used to be an asshole.

If you are going to open yourself up, make sure you open yourself up to the supportive people in your life.  Find those, in any one of your circles, who are setting and accomplishing goals currently.  If you're reading this; I am now in your circle.  I would be happy to ((high five)) you as you accomplish one goal after another.     


Stay positive.  Making a life change or "working toward something greater" is not easy.  You may face rejection, be forced to re-plan, get forced off your routine or deal with an injury.  When this happens, it is very important to keep the positive energy moving forward and not to give into negativity.  Don't let this type of self talk creep into your head: "I knew I couldn't do it."  "I knew I was weak."  "So-and-so was right, it's not something for me."  Instead use self talk like: "I will find a new way."  "I'm strong enough to get through this."  

You create your attitude.  If you tell yourself you can, you will.  If you tell yourself you're happy, you will be.  If you tell yourself you're a strong individual, you are.  I got asked just the other day, "Do you ever have a bad day?  I mean, your always so positive and up beat.  Don't you just have a day where your like...blah?"  The answer is NO!  Why; because I don't let myself have a blah day and you can be the exact same way.


My last bit of advice is:  Do what works for you!  I don't know everything.  I don't have all the answers.  There are hundreds of ways to achieve greatness in your life; these are what work for me.  If you find something that works for you, keep doing it.  I hope you all have a fantastic New Year and a very successful twenty thirteen.  I can't wait to see what the New Year brings for all of us!  -jason b.