It’s beginning to look a lot like…New Year Resolution time!!!

That’s right! It’s that time of year when we all start making our resolutions for a new year. Some of us are so ambitious we will actually have a list!! I am not about to tell you that resolutions are foolish or unnecessary, in fact I believe a little year-end introspection sets the tone for the new year. I advocate for spending time thinking about, recognizing and celebrating your successes.

That said, making plans for what we want to accomplish in the year ahead is a great idea. In fact, Katherine Paterson wrote, “a dream without a plan is just a wish”.  Do you want to make your dreams a reality or just wish they were true?  So should you make resolutions or not? You should do what works best for you but here are five tips on how to not only make your resolutions but keep them so that they are among your successes at the end of 2017. Ready? 3-2-1 GO!!!!

  1. Studies show that resolutions are best kept when they are specific and measurable. (more on this later)
  2. It takes 21 days to make a new habit or break an old one.
  3. Most people are not able to break or make more than 2 habits at any one time.
  4. People are visual – write your resolutions down some place where you will see them at least daily.
  5. If you REALLY want to succeed in any plan and especially with a change of habit, recruit support


That’s it! Five easy steps and you are on your way! You’re thinking, “Thanks, Captain Obvious!! But what do these 5 steps look like in action?”

Let’s say your resolution is GET HEALTHY in 2017. How will you know whether you did this or not?

[trx_title type=”3″ style=”underline” align=”center” top=”inherit” bottom=”inherit” left=”inherit” right=”inherit”]Let’s use the 5 steps: [/trx_title]

[trx_title type=”6″ style=”divider” color=”#FFFFFF” top=”inherit” bottom=”inherit” left=”inherit” right=”inherit”]Step 1 might look like:[/trx_title]

  1. Lose 20 lbs of fat
  2. Lower blood pressure to 128/76
  3. Be able to ride the Assault Bike for 10 minutes without stopping

[trx_title type=”6″ style=”divider” top=”inherit” bottom=”inherit” left=”inherit” right=”inherit”]Step 2 maybe looks like:[/trx_title]

  1. Prepare my own meals for at least 12 of 21 meals/week in January. (You can increase this as makes sense for your schedule over time but the key here is making the first increment absolutely doable.)
  2. Ride the Assault bike 2 minutes at least 3 times/week in January and then add 1 more minute each month.

[trx_title type=”6″ style=”divider” top=”inherit” bottom=”inherit” left=”inherit” right=”inherit”]Step 3[/trx_title]

Is that you are only working on improving the quality of some of your meals and increasing your bike endurance. 2 things.

[trx_title type=”6″ style=”divider” top=”inherit” bottom=”inherit” left=”inherit” right=”inherit”]Step 4[/trx_title]

Could be writing the goals in step 1 on your bathroom mirror, taking a picture of that reminder and saving it as the background on your phone or putting them on a post-it note on your laptop.  You get the idea- visible every day.

[trx_title type=”6″ style=”divider” top=”inherit” bottom=”inherit” left=”inherit” right=”inherit”]Step 5[/trx_title]

And this might be the hardest one of all – tell EVERYONE that cares about you what your goals are and ask for their support. If you and your best friend/spouse/etc. eat out frequently, ask if they will food prep and cook with you just one night a week instead of going to the pizza place.

Write your goals on the goal board in the box. Tell your coaches you want to ride the Assault bike and they can help you work it into your warm up/cool down. You are not asking others to hold you accountable – that’s all you. You are simply asking for them to help you keep your goals up front in your daily activities.

At the end of January, acknowledge your progress and celebrate your successes!!!

[trx_title type=”6″ style=”regular” align=”left” top=”inherit” bottom=”inherit” left=”inherit” right=”inherit”]What’s that you say???[/trx_title]

You only food prepped one week out of 4 in January?

You blew it and now you’ll have to wait until next year, right?  

Oh… well Ok… that’s because you are human and live a life.

S%$T HAPPENS THAT WASN’T IN YOUR PLAN!!! It doesn’t mean you failed at all.  It only means it’s February and you need to reset your goals.

Return to step 1.

February goal – You are going to prepare 12 of your meals for at least 2 of 4 weeks.  

You are killing the Assault bike for 2 minutes 3 times a week so now you will do 3 minutes every time you ride.

That’s all there is to it – lather – rinse – repeat. By breaking out your goal into achievable and measurable parts, you have a 300% better chance to achieve the goal!

Serving the Watertown, Oakville, and surrounding areas Crossfit Reload can help you set and keep your resolutions helping you achieve yout health goals for 2017!

Call us, book an appointment, or just contact us.  You have nothing to loose!


~ Kimberly Belval