Trainer Sam Wood's six tips for sticking to your 2019 fitness goals

How’s your New Year’s resolution going? If you read that and immediately felt a pang of shame, you are not alone. I see it all the time, and I’ve been there myself.

Many people think that one time of year will be the catalyst for change. Highly motivated, they make a promise to themselves or to others that things will be different. I love the enthusiasm and I am all for hitting the ground running when motivation is high but you must have a plan.

Success isn’t seasonal and your January enthusiasm will be long gone come June. It’s what happens when motivation has deserted you that matters when it comes to making sustainable change. As you read this with another cold winter closing in and you aren’t where you wanted to be, that’s OK. The most important thing is that you don’t wait until January 1, 2020, to start again.

Here are my top tips to help you with a resolution reset with a plan.

SET A SHORT-TERM GOAL \ If you nominate a goal that is really far-fetched, the mountain can seem too high.

I like to work in 28-day blocks (go figure). No longer, no shorter. Make this goal specific and make it measurable.

SET SOME KEY RULES \ When I say rules, I don’t mean anything that is so restrictive you’re going to become overwhelmed and throw in the towel.

These rules might be small things like walking to the corner shop, keeping a water bottle on your desk at all times, only having two drinks on a weekend as opposed to a whole bottle, and so on. Small changes can often make a huge difference.

REMEMBER YOUR WHY \ What is the reason for choosing this goal? Is it because you want to be a good role model for your kids? Does it give you more energy? Is it because you never thought you could achieve it and you want to kick self-doubt to the curb?

Whatever it is, it doesn’t matter. It just needs to be your why and no one else’s. This can be easy to forget, especially when your motivation wanes. Continue to remind yourself of your ‘why’. Writing it down somewhere you can see it is a good place to start.

HOLD YOURSELF ACCOUNTABLE \ Or, if you can’t, get other people to. Make sure that you tell people around you what you are going to do and how you’re planning on doing it. When we tell people what we want to achieve and how we’re going about it, we are far more likely to be successful. Tell someone who will support you but also call you out when you’re slacking off or making excuses. If they care about you, they’ll help you stay on track.

DON’T LET OUTSIDE INFLUENCES DERAIL YOU \ This journey has to be internal. Keep your eye on the prize, control what you can and don’t let outside influences derail your progress.

RESET AND GO AGAIN \ When you reach the 28th day (and hopefully tick off that first goal) it’s time to reflect.

Where have you succeeded? Where can you improve? Make note of these, set a new challenge and go again.

28bysamwood.com