Each year, millions of people make the resolution to lose weight in the New Year. Are you one of them? I see this seemingly innocent declaration as the most direct route to failure because you are starting off on January 1st as “not” accomplished. I encourage you to instead create a resolution, set goals and milestones and get an accomplice for your journey!
Here is what I mean:
I (your name) resolve to live a healthy lifestyle in 2015! My Goal, or measurable result, will be at my yearly doctor’s appointment (Insert actual date: December 2015), my doctor will give me a good bill of health including:
- Healthy Body Weight is between, ____ and _____
- My Cholesterol is: ________
- My Blood pressure is: ______
- I can walk 2 miles in: _____ Minutes
- Ask your doctor for other Healthy goals you can accomplish in 2015
After your resolution and goal is set, go backwards from your goal date, and create smaller monthly goals for each of your primary goals. For example if one of your goals is to walk 2 miles in 30 minutes then your goals could look this:
December 15, 2015
My Doctor tells me I am in good health, my body weight is a healthy weight and my blood pressure and cholesterol are all healthy. I feel good and look good! I have Walked 2 Miles in 30 minutes 4 x’s a week for 4 Weeks.
November 15, 2015
I Have Walked 2 Miles, 3 x’s a Week for 4 Weeks.
October 15, 2015
I Have Walked 1.5 Miles in 20 Minutes, 3x’s a week for 4 weeks.
September 15, 2015
I Have Walked In An Organized 3K Fundraiser, with Friends, at A Leisurely Pace. I Have Walked A 15 Minute Mile, 4x’s a Week for 4 weeks.
August 15, 2015
I Have Walked A 15 Minute Mile, 3x’s a week for 4 weeks.
July 15, 2015
I Have Walked 1 Mile In 15 Minutes. I Have Walked 1 Mile 4x’s a week, for 4 weeks.
June 15, 2015
I Have Walked 1 Mile 3x’s a week, for 4 weeks.
May 15, 2015
I Have Walked 4X’s A Week, For 4 Weeks, For 15 Minutes.
April 15, 2015
I Have Walked 4X’s A Week, For 4 Weeks, For 12 Minutes.
March 15, 2015
I Have Walked 4X’s A Week, For 4 Weeks, For 10 Minutes.
February 15, 2015
I Have Walked 3X’s A Week, For 2 Weeks, For 10 Minutes.
January 15, 2015
I Have Walked 2X’s A Week, For 2 Weeks, For 10 Minutes.
Now that you have your primary and monthly milestone goals set, you need to find your accomplice. This is someone who is priceless in helping you reach your December 2015 goal! Choose the person you are confident won’t let you wiggle out of your resolution, share with them your goal and ask them if they will hold you accountable to reaching it. Perhaps ask them to go along with you, or better yet, ask them if they have a resolution for which they want to be held accountable.
After your accomplice has agreed, create very specific check-ins or guidelines, such as; “Will you email me every Monday with a few words of encouragement?” “Can you be there in September at the finish line of my 3k?” Additionally, let them know what you need from them if they see you slipping from your game plan. Last but certainly not least, be sure to celebrate each of your goals along the way!!!