Posted by
Carolyn Kontos, Wellness and Nutrition Coach on January 13, 2025
We’re halfway through January, and if you’re anything like me, you might be kicking yourself for falling behind on your New Year’s resolution. My aim for 2025 was simple (or so I thought) – do more strength training. Yet, here I am, happily wandering the JCC, chatting with friends, logging extra cardio, and leaving the weights untouched.
Instead of beating myself up or giving up entirely, I decided to dig into the science behind resolutions: Why they stick, why they fail, and how we can turn things around when we hit a slump.
Here’s what I learned:
- Specific Goals Work Best
Vague resolutions like “exercise more” or “lose weight” don’t hold up. Instead, focus on SMART goals that are specific, measurable, appropriate and time-sensitive. I’ve already adjusted mine. Instead of “do more strength training,” I now aim to snack on strength exercises at least four days a week.
What’s a strength snack? It’s short and manageable—three weighted exercises, two sets each, performed to fatigue. That’s it! No marathon gym sessions required.
- Approach-Oriented Goals Are More Effective
Research shows we’re more successful when we focus on what we want to gain rather than avoid. For example, instead of resolving to “stop eating junk food,” try, “Eat one colorful vegetable at every meal.” For me, it’s not about avoiding cardio or cutting out something I enjoy to make time for strength training, it’s about gaining the strength and balance through consistent effort that will keep me running and hiking for years to come.
- Social Support Can Be a Game-Changer
Having accountability or goal champions matters. Telling someone about your goal and inviting them to check in can make a big difference. With that in mind, next time you see me at the JCC, give me a friendly nudge, and ask “how many reps have you done today?” That might be the encouragement I need to pick up those weights.
- Make It Less Daunting: Break It Down and Check In
Resolutions don’t have to be all-or-nothing. Breaking them into smaller, manageable steps makes them easier to achieve. I’ve set a check-in date for the end of March to see how I’m doing. If I’m falling short, I’ll adjust and try again. Progress isn’t linear. It’s all about showing up consistently and recalibrating when necessary.
Need Help Reinforcing your Resolution?
If your resolutions are already feeling wobbly, don’t give up. Joining a group exercise class or working with a Coach can help you turn a vague goal into a clear, actionable plan. And you won’t have to go it alone!
If you see me at the JCC, don’t forget to ask me how many strength training snacks I’ve done. Fair warning, I might return the favor and ask how your resolutions are going that day.
Carolyn Kontos, MS, ACC, offers Wellness & Nutrition Coaching at the JCC through her Eat Well Programs. For more information, contact Carolyn at [email protected]
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