Don't Let Your Resolutions Fall by the Wayside: How to Stick to Your Goals in the New Year
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New Year's resolutions can be tough to keep, but with the right strategies in place, you can achieve your goals and improve your life.
In this post, I provide tips for choosing specific and measurable goals, starting small and building up, finding a support system, tracking your progress, being realistic, and not being too hard on yourself.
Learn how to set yourself up for success in the new year and make lasting changes.
As the new year approaches, many of us start thinking about resolutions – goals or habits that we want to adopt in order to improve our lives. But let's be honest: resolutions can be tough to keep.
A survey of 2,000 adults reveals that of those who’ve previously set resolutions, 68 percent have never fully achieved one.
So, how can you set yourself up for success this year?
Here are some tips for choosing and sticking to the best New Year's resolutions:
1. Make Specific and Measurable Goals
One of the main reasons resolutions fail is because they are too vague.
Saying "I want to be healthier" is a noble goal, but it's not specific or measurable. How will you know when you've achieved it?
Instead, try setting a specific goal like "I will go to the gym three times a week" or "I will eat a serving of fruits and vegetables with every meal."
These goals are specific and measurable, which makes it easier to track your progress and stay motivated.
2. Start Small and Build Up
Trying to overhaul your entire life in one fell swoop is a recipe for disaster.
Instead, start small and gradually build up to bigger changes. For example, if your resolution is to start exercising more, start by going for a walk every day for a week.
Then, add in a few strength training exercises.
As you build up your stamina and strength, you can increase the intensity and duration of your workouts.
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3. Find a Support System
Having someone to hold you accountable can make all the difference when it comes to sticking to your resolutions.
Find a friend or family member who shares your goals and check in with each other regularly.
You can also join a support group or find an online community of like-minded individuals to share your progress with.
4. Keep a Record of Your Progress
Tracking your progress can be a powerful motivator.
Whether it's a simple checkmark on a calendar or a more detailed journal, taking the time to record your progress will help you stay on track and see how far you've come.
5. Be Realistic
It's important to set goals that are challenging, but not impossible.
If you set your sights too high, you'll quickly become discouraged and may give up altogether.
Instead, aim for something that's attainable but still requires effort and commitment. Make sure you have the time and resources necessary to achieve your goal.
If you don't have the time to commit to a daily exercise routine, for example, consider setting a goal to work out three times a week instead.
6. Don't Be Too Hard on Yourself
It's inevitable that you'll have setbacks and slip-ups along the way.
Don't let these setbacks derail your entire resolution.
Instead, take them in stride and use them as an opportunity to learn and grow. Remember, the goal is to improve your life, not to be perfect.
7. On the topic of fitness
If you're looking to incorporate more physical activity into your routine as part of your New Year's resolution, there are many different types of fitness equipment that you might find helpful.
Here are a few options to consider:
1. Treadmill: A treadmill is a great option for those who want to get in some cardio at home. Treadmills come in a range of sizes and prices, so you can find one that fits your space and budget.
A few Atomic Recommendations:
NordicTrack: This line of treadmills includes a variety of models with different features and price points. They all have a powerful motor and a variety of workouts to choose from.
Bowflex Treadmill 22 | Bowflex offers a variety of fitness equipment, including treadmills. Overall, Bowflex treadmills have received positive reviews from users and experts, with many praising their durability and variety of features. It's worth considering a Bowflex treadmill if you're looking for a high-quality treadmill with a range of workouts and connectivity options.
2. Exercise Bike: An exercise bike is another good option for getting in some cardio at home. There are many different types of exercise bikes available, including upright bikes, recumbent bikes, and spin bikes.
A few Atomic Recommendations:
Bowflex Velocore | The Bowflex Velocore is an indoor cycle that is designed to offer a high-intensity, low-impact workout. I have the 22” inch monitor size, and I’m obsessed.
NordicTrack Commercial S22i: The NordicTrack Commercial S22i is a mid-range indoor cycle that offers a variety of workouts and adjustable resistance. It also has a large touchscreen display and a variety of features such as a built-in fan and a tablet holder.
Equinox | Soul Cycle At-Home Bike: The Soul Cycle At-Home Bike is a state of the art, sleek indoor cycle that offers a variety of resistance levels and a huge console that offers classes, streaming content from Netflix, Disney+, and Amazon Prime, as well as all kinds of music.
A few Atomic Recommendations:
3. Free Weights: Free weights, such as dumbbells and barbells, are a versatile and convenient option for strength training at home. You can start with a small set of weights and gradually increase the amount as you get stronger.
A few Atomic Recommendations:
Bala | Bala Bangles, Bala Bars, and Bala Beams are small, weighted fitness products that are designed to add resistance to your workouts. All products are made from high-quality materials and are available in a range of weights to suit different fitness levels.
Bowflex | The Bowflex SelectTech Dumbbells are a type of adjustable dumbbells that allow you to change the weight by adding or removing weight plates. They are designed to be compact and easy to store, making them a convenient and space-saving option for strength training at home.
YesForAll | I personally have owned this kettlebell set for years and it has never done me dirty. (PS: You can also buy two sets if you are the type who needs matching sets for each kettlebell.)
4. Resistance Bands: Resistance bands are another convenient and portable option for strength training. They come in a range of resistances and can be used to target specific muscle groups.
A few Atomic Recommendations:
Bala | The Holiday Stretching Gift Set includes a set of Bala’s sturdy resistance bands - a must-have.
P.volve | The P.volve resistance band system is a fitness program that uses resistance bands to provide a low-impact, high-intensity workout. Some key features of the P.Volve system include:
Resistance bands: The P.Volve system includes a set of resistance bands in different resistances, which are used to provide resistance during the workouts.
Online workouts: The P.Volve system includes access to a variety of online workouts that are designed to be low-impact and effective in toning and strengthening the body.
Professional guidance: The P.Volve system includes guidance and support from certified fitness professionals, including a personal trainer who is available to answer questions and provide support.
5. Jump Rope: A jump rope is a simple, but effective tool for getting in some cardio. It's portable, so you can take it with you when you travel, and it's easy to use.
A few Atomic Recommendations:
Bala | Get it in Charcoal, Blush, or Sand to match your Bala Bangles and Bars; this jump rope is nicely weighted and one of my favorite home gym staples.
Tangram | The Tangram SmartRope LED is a jump rope that is designed to offer a variety of features to enhance your workouts. Some key features of the Smartrope LED include:
LED lights: The Smartrope LED has LED lights built into the rope, which allow you to see your jumps and track your progress.
Adjustability: The Smartrope LED is adjustable, allowing you to customize the length to suit your height and needs.
Connectivity: The Smartrope LED is connected to a companion app, which allows you to track your workouts and set goals.
6. Yoga Mat: If you're interested in incorporating yoga or other floor exercises into your routine, a yoga mat can be a useful piece of equipment to have.
A few Atomic Recommendations:
Alo Yoga | where would I be without my beloved Alo Yoga gear? Their Chakra Warrior Mat is one of my favorite mats in my home gym, and features a textured grid to guide your alignment
Gaiam via GetACTV | Gaiam is your OG and offers high-quality yoga mats that are designed to provide a stable and comfortable surface for practicing yoga. Mats from GAIAM are affordable and available in a range of colors and styles.
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Manduka | another OG, Manduka mats have been at the top of the yoga mat game for years. They make incredibly durable mats that last, and I have one of their EQUA® EKO® Round Yoga Mats (3mm) gracing my floor this moment. Lady Cat loves it, and so do I.
7. Foam Roller: A foam roller can be helpful for relieving muscle tension and soreness after a workout.
There are many foam rollers and mechanized rollers on the market that are suitable for different purposes and preferences.
Some foam rollers are made of denser foam, which can be more effective at providing a deep tissue massage, while others are made of softer foam, which may be more comfortable for people with sensitive muscles.
Mechanized rollers, also known as vibrating rollers, use vibration to help relax and loosen muscles.
A few Atomic Recommendations:
Bala | The Hourglass Roller is a foam roller made of high-density foam and has a unique hourglass shape, which is designed to help target specific muscle groups and provide a deep tissue massage. It also has a smooth surface and is available in several colors.
According to Bala, the Hourglass Roller can be used to help improve flexibility, mobility, and recovery after workouts. It is suitable for people of all fitness levels and can be used on different parts of the body, including the legs, back, and arms.
Hyperice | The Hyperice Vyper 2.0 is a cordless, portable, and powerful roller that uses high-frequency vibration to help reduce muscle soreness and stiffness. Turn on the Vyper 2.0 and choose low, medium, or high-intensity vibrations, all with just one button intuitively placed on the side for easy access.
Therabody | The Wave Roller combines powerful vibration therapy and an innovative wave texture to deliver the most powerful, efficient full-body foam rolling experience. This Bluetooth® enabled vibrating foam roller allows you to connect to the Therabody app for personalized recovery routines, releasing tension and increasing mobility where you need it most.
Triggerpoint | The TriggerPoint GRID Foam Roller is a high-density foam roller that has a multi-dimensional surface for a deep tissue massage. It is affordable, durable, and easy to clean, and comes in several sizes to suit different needs.
Hannah is wearing Bala Bangles and a lululemon bra and legging set
These are just a few examples of fitness equipment that you might find helpful as you work towards your New Year's resolution. Keep in mind that it's important to start slowly and gradually increase the intensity of your workouts as you build up your strength and stamina.
I hope these tips help you choose and stick to the best New Year's resolutions this year!
Wishing you all a happy and successful new year.
XOXO