Viva La Resolution Revolution!
Every year millions of us start planning our resolution list as soon the clock strikes midnight on January 1. And every year, most of these goals focus on losing weight and getting in shape. Basically, what we didn’t do last year!
We have been conditioned, like Pavlov’s dogs, to start salivating at the sound of the bell, or in this case, the sound of Auld Lang Syne. “Should Old Acquaintance be forgot, (drool, drool, drool) “Ok, this year will be better, I’m going to blah, blah, blah, blah, blah!”
We start the New Year mourning the failure of the past and hoping for the promise of the future.
How depressing! No wonder we drink so much champagne!
It’s time for a revolution. A Resolution Revolution!
Now, if I sound like the Grinch who stole New Year’s, please forgive me, it’s the furthest thing from my mind. This rebellion is not to take away hopes and dreams nor is it to stop anyone from focusing on living a healthier life. It’s the opposite.
I am going to show you how to write a resolution list that’s doable and attainable right away. No more rolling over resolutions from one year to the next. You will be able to start feeling successful the first week of January of 2014 instead of feeling disappointed the first week of 2015 that you once again, did not fulfill last years grand plans.
New Rules of Writing a Resolution List:
First Rule of writing a Resolution List:
Write a list of your past accomplishments! Before you write down one new resolution write down the accomplishments of last year, big and small. See where you were able to overcome obstacles, attain success, surprise yourself and find happiness. Start building upon these successes instead of dismissing them as inconsequential. No more creating resolution lists from a sense of failure! Write your resolutions from a positive, successful place.
Second rule of writing a resolution list
Tone down the goals and make them specific! It’s time to pull back on the grandiose nature of resolution writing. Big goals are overwhelming goals and often never get started let alone get accomplished!
1) I’m going to lose a lot of weight!
2) I’m going to be successful!
These kinds of goals are often vague and non-specific in nature.
They are result oriented not process oriented. We need to be thinking in terms of what steps we are going to take to get to the results we want, when we write resolutions.
Instead, write SMART Goal Resolutions:
Specific, Measurable, Attainable, Realistic, and Timely.
SMART Goals will be easier and faster to attain.
1) I am going to replace soda with water
2) I am going to take a one mile walk during my lunch break.
2) I will get in my work out 3 times a week even when I am tired and not in the mood.
This second set of goals are process oriented and will lead to the result of the first set of goals. By writing specific and doable goals, you will be able to start right away and measure your success in a clear-cut manner. Go for success instead of failure.
Third rule of writing a resolution list.
All goals must be quantitative not qualitative. You must be able to be measure your goals objectively not subjectively.
1) I’ll look great in a bikini by June 1!
2) I’ll be ripped by June 1!
Qualitative goals are abstract ideas that are based on subjective measuring. There is no set standard for being ripped or looking good in a bikini. The measuring gets done by looking in the mirror and pitting you against media driven standards. This can wreak havoc on your psyche. Most of us tend to morph our body image.
1) I’ll able to do 5 chin-ups by June 1
2) I’ll cut my running time 1 minute/mile by June1.
Quantitative goals are tangible markers that help focus your current workout or get you started if you’ve been sedentary. You need to do specific exercises on a regular basis to gain the strength and endurance to do 5 chin-ups or to quicken running pace. When you set goals to improve physical strength, power and endurance quantitatively, the qualitative results will happen. You’ll lose weight, get in shape and feel successful! Making these fitness gains will result in the increase in lean muscle mass while decreasing fat mass. You’ll start liking what you see in the mirror!
Now that you have a set of guidelines to writing resolutions, take the time to write your list. Be thoughtful and be positive. Write each and every resolution in way that serves you in the best way possible. The examples I listed were fitness and health related. Use these guidelines for every area of your life that you are seeking change.
1) Start by being a successful person capable of fulfilling goals
1) Tone down and be specific
2) Make the goals quantitative not qualitative
Viva la Revolution!
BY Deborah Brooks, CSCS
NSCA Certified Strength and Conditioning Specialist
ACSM Certified Personal Trainer
UCLA Certified Fitness Instructor
Precision Nutrition Coach