How to Make New Year’s Resolutions a Reality
Happy New Year! When December rolls around, I like to reflect on the year that’s ending and look ahead to the new year. In the past, I didn’t have much success with resolutions. I would make a vague resolution to ‘lose weight’ or ‘get healthy’ and would start the new year off strong, but would burn out and revert to my old habits in a matter of weeks. I didn’t have clarity around my long-term goals and the actions it would take to achieve them. In the past couple of years, I’ve refined my approach to resolutions. With some trial and error, I have figured out how to tweak my resolutions to make them a reality. I’m thrilled to share what has worked for me and the steps I will take this year to work towards my goals. As always, take anything that resonates with you and leave the rest behind. Do what works for you!
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STEP 1 – Create a resolution based on something you’re passionate about
Making resolutions with thought and clarity is a great starting point for success. Think about what is truly important to you. Brainstorm or make a list of what you might like to change, achieve, develop, or build on this year. What worked well last year? What didn’t work or go well? What truly matters to you? Do you want to try something new, gain or lose weight, build muscle or endurance, or learn a new skill? Create a well thought out resolution based on something that you really want!
STEP 2 – Make a reasonable plan and show up
Consider your current schedule, habits, and behaviours. Start where you are and build from there. Think about what will be reasonable to fit into your life. It’s extremely difficult to go from 0 to 100 and maintain that level of consistency. Make a realistic plan based on what is workable for your schedule and lifestyle.
Once you make the plan, show up! Execute the plan! Making plans and preparing to do things won’t actually get you anywhere unless you put in the work. Executing your plan consistently over time will result in the development of new habits and routines. Once your plan becomes a regular part of your routine, you’ll be well on your way to making your resolution a reality!
STEP 3 – Consider other factors related to your goal
There is likely a main focus related to your goal. For example, if you want to lose weight, the main focus is likely nutrition and hydration. Other factors to consider are mindset, sleep, stress management, exercise etc.. It’s important to maintain your central focus on nutrition, but also consider other factors that will influence your progress and success.
STEP 4 – Make a contingency plan
Trying to anticipate potential roadblocks and challenges will be helpful when life happens and other things get in the way of your resolution and may even temporarily take priority. For example, if you’re sick or injured, it’s a good idea to make a plan for rest and recovery and doing what you can as you’re able. It’s ok to take a step back and get back to your original plan as soon as it’s possible to do so.
STEP 5 – Track progress and re-evaluate as you go
Decide which tools you will use to measure your progress. I always recommend using multiple methods of measurement. For weight loss, the scale is a great tool, but it is SO important to prioritize your health; consider your energy level, and how you feel overall. Taking measurements, progress photos, and noticing how your clothing fits are other great ways to track progress.
My Resolutions – Building Vegan Muscle
In the past I have let fear stand in the way of trying new things or doing things that I wanted to do. I told myself I wasn’t capable, wasn’t strong enough, or didn’t have the willpower. After regaining my health, losing weight, and maintaining my weight loss, I feel empowered to make new goals and work towards achieving them. If I stay focused, committed, and consistent, I know I can make my resolutions a reality!
My long-term goal is to be the most fit, strong, and athletic version of myself. This year I will focus on strength training and building muscle. I want to gain strength, reduce my body fat percentage, and change my physique in a healthy and sustainable way. I’m so excited to see what I can achieve in a year! Breaking it down into smaller goals, I’m looking forward to seeing what is possible for me to achieve in 1 month, 3 months, and 6 months! Looking beyond 2022, I’m looking forward to seeing how much strength I can gain and how much I can change in 2 years, or by the time my 40th birthday rolls around. I’m sure my goals will change over time, but I’m looking forward to doing what I can to live a long, healthy, fit life!
Step 1 – Build muscle & strength this year in a healthy and sustainable way. Work towards being the most fit, strong, and athletic version of myself. Look to vegan strength athletes for inspiration, but compare me to me!
Step 2 – Switch from 3-5 days of classes at the gym to 3-5 days of strength training. Work with a personal trainer to build a solid foundation and build my confidence on the weight room floor. Follow my strength training plan.
Step 3 – Consider nutrition and fuelling for strength training performance, mindset, rest & recovery, sleep, stress management. Learn more about plant-based nutrition for athletic performance and gaining strength. Re-read The Plant-Based Athlete, listen to podcasts, watch YouTube channels, and connect with other vegan strength athletes.
Step 4 – Rest & recover if I get sick or injured. Do what I can as I’m able (ex. 1-2 days in the gym, familiar workouts, shorter sessions, lighter days, train body parts that are unaffected etc..). If the gyms close I will continue to train at home. My workouts won’t be the same as I won’t have access to the same equipment, but I will do what I can wth bodyweight training, my Lebert Fitness calisthenics dip bars, and dumbbells.
Step 5 – Track my nutrition, how I’m fuelling myself, and how I’m feeling. Track my progress in the gym – amount of weight, intensity, number of reps, number of sets. Use my Renpho Scale to track my body fat percentage and weight. Take measurements and progress photos as well. Adjust my nutrition and/or training as needed to continue to make progress towards my goals. Reach out for heal and support as needed!
I’m wishing you a happy, healthy 2022! What are your New Year’s Resolutions? Do you have a solid plan to turn your goals into a reality this year? If you’re planning to transition to a plant-based diet or lose weight this year and need coaching, support, and accountability, contact me to inquire about 1:1 coaching!
Here’s to making our New Years Resolution’s a reality this year! Wishing you all the best in 2022!