How to set New Year's

Resolutions that work

Everyone knows the saying that goes something like “95% of new year’s resolutions fail”. 

Whether that number is accurate or not, we are all guilty of setting goals and not sticking to them, especially around the turn of the new year. 

And generally, it has to do with the fact that we set ourselves goals with great intentions, but don’t spend enough time figuring out the “where, why, what and how”.

A goal without a plan of action is just a dream. So unless you’re willing to do the work and plan out your goals, your goal of becoming fitter, healthier and happier is no different to dreaming that you win the lotto this year. 

Here is how we set goals at BBB. 

1. WHERE are you now?
As in, if you took a stocktake of your life right now, where are you and how do you feel about it?

Not geographically, but more so in regards to your physique, performance, pain-free movement and mindset around health and fitness.

If you had to rate yourself out of 10 for the above 4 elements, what score would you end up with?

If you could snap your fingers and make changes to your lifestyle, what would that look like? 

 

2. WHY do you want to change it?
Are you changing things for the sake of wanting change? Because you feel obligated to change based on societies expectations? Or do you really want to change your reality because you know there’s more in the tank?
Are you wanting to change to prove that you can (either for yourself or to be a role model for someone else)
Are you wanting to change because it will help you to surround yourself with people you’d prefer to be around and therefore find happiness? 
What would life be like if you could improve those metrics? Is the juice worth the squeeze? 
What would life be like if you continue letting these metrics slip the other way? Can you invision the discomfort of being even further away from where you want to be?
 

3. WHAT would you change about these 4 areas of your life if you couldn’t fail? 
Think big. 
Would you change:

– Your physique (lower body fat, increased muscle mass)
– Your performance markers (flexibility, strength, power, fitness)
– Your pain/ injury (Get out of pain or stay injury free)
– Your mindset (are you happy? do you stick to the things you promised yourself? Does your lifestyle provide you with the satisfaction you thought you’d have?)

Once you know what you want to change, it’s time to get specific. 

Rather than saying “I want to be fitter and healthier this year”, get specific on what that means to you and how you will define whether or not you have successfully achieved it or not. .

– Does being fitter and healthier mean that you’ll be able to run 5km in under 30 mins?
– Does it mean you’ll be able to touch your toes for the first time?
– Does it mean you’ll have 12% body fat, hit a bodyweight snatch and get your first muscle up?

By defining these scenerios, you’re forcing yourself to create parameters which all need to be aligned for you to achieve these goals which is essentially the same as setting multiple mini goals in one. 

You won’t be able to hit a muscle up if you’re injured, overweight and lazy, so by achieving the muscle-up, it means that you’ve more than likely …

a) held strong with an nutrition program and achieved a low body fat range
b) done the hard work of applying yourself to a strength program 
c) stayed injury-free so that you can continue being in the game for the above


 4. How will you make these changes and how will you keep yourself accountable for doing the things you said you would?
List out the action steps needed to achieve said goals. 
Break these action steps into mini task lists and non-negotiables. 
 

Next, list out anything that could go wrong and how will you get back on track when things don’t go to plan?

Do you know that you’re generally easily compromised by a good time with friends?
Do you throw in the towel as soon as you have one bad day? 

If so, what measures or thought patterns can you put in place to stop these from snowballing into huge negative spirals?

 

So, with these questions, hopefully you’ve started to produce a list of goals and action items you want to tick off this year and an arsenal of action steps needed to achieve them + a list of back up plans in case things aren’t going as expected.

Now, you have given yourself the best chance successfully achieve your new years resolutions. 

 

Your only task from here is to stay consistent and disciplined until you reach these goals and living up to your true capacity. 

Brandon Hasick

Brandon Hasick

Director and Head Coach
Body By Brando

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