New Year’s resolutions are notoriously difficult to stick to. In fact, less than a quarter of people who make them are still going strong by February 1. So how can you make sure your new year, new you goals stick? We asked our certified personal trainers!

Q: Let’s start with making a New Year’s Resolution. How do I pick one that I will actually accomplish?

A: Making New Year’s Resolutions, or goals at any time of the year, is all about the acronym S.M.A.R.T. Start with visualizing what you want to accomplish and ask yourself, are these goals Specific, Measurable, Achievable, Realistic and Time based (S.M.A.R.T)?

For example, instead of saying “I want to be healthier this year” focus on creating a more detailed plan of action. Be specific. Rather than the blanket statement “be healthier” set specific goals like loose five pounds, get 150 minutes of exercise every week or eat so many helpings of vegetables a day. This creates a measurable process for you to track your progress and help keep you motivated. While you do want to push yourself, focus on setting goals that are achievable. Setting the bar too high out of the gate is likely to make you feel discouraged and guilty when you don’t reach it. Finally, give yourself a set time table to achieve your goals. For New Year’s, goals can cover the entire year or even just a month. The important part is to create goals that feel personable and set you up on the best path for success.

Q: Okay, so now that I’ve got my S.M.A.R.T resolution, how can I stick to it? How do I not cave by the second week of January?

A: Start small and work your way up! As you go about your goals, ask yourself if your actions are forward or backwards steps. For example, if your goal is to loose twenty pounds this year think about your different meals and snacks. If you consume a healthy meal of carrots and lean protein, is this a forward step helping you achieve your goals or a backwards step? If you eat a cupcake for dessert, is this a forward step or a backwards step? You don’t have to be perfect and cut out all of your favorite foods, it’s just important to be conscious and purposeful of your decisions.

Q: Do you have any final advice before we go out there and crush this year?

A: Keeping going one day at a time – Don’t give up! Everyone slips up and sometimes life gets hectic and we lose track of our goals. DON’T beat yourself up about this. Reset, refocus and remember why you were working towards change in the first place. Resolutions are not about being perfect. Instead, it’s about the process towards becoming a better, healthier version of you!

Check out our 2021 Wellness Challenge to help you reach those New Year’s goals! With a little old fashioned work, you’ll emerge from the challenge lower in body fat, higher in muscle mass and with a set of healthy habits for a lifetime. Learn more about our 6-week challenge at greatermidland.org/wellness-challenge.

Rachel Webber, Program Coordinator at Greater Midland (Corporate Wellness) & ACSM Certified Personal Trainer and Group Exercise Instructor.