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Another year, another influx of soon-to-be-forgotten gym memberships as people resolve to get in shape and inevitably fall by the wayside before Valentine’s Day comes around. It’s a cliche, but one that’s backed up by statistics: a study by Statista showed that a full 50% of Americans made “doing more exercise” or “improving my fitness” their 2021 New Year’s resolution. And studies report that 80% of New Year’s resolutions fail, with over half of those falling by the wayside by the end of January.
But that doesn’t mean that every New Year’s resolution is doomed to failure, though. The problem isn’t in making a resolution–we love that people want to improve their fitness and want to make a commitment to doing the hard work! The real issue is that most resolutions are just, well, kinda unachievable. So here are a few tips for making a New Year’s resolution that’ll give you a fighting chance of seeing success in 2023:
Make resolutions that are specific and achievable
One major problem with most resolutions is that they’re just so vague. “Getting in shape” can mean completely different things to different people, and can even mean completely different things to the same person depending on the day, time of year, and their mood. So toss out “getting in shape” and find a resolution that’s specific enough to be measurable, and realistic enough to be achievable.
Is your resolution to “start lifting weights” maybe a bit hard to track? Rewrite that as something measurable and specific, like “deadlift 250 lbs by the end of 2023” (or whatever makes sense for your progress, of course). And be realistic! If you’ve never laced a pair of running shoes, you might not be ready to tackle the Twin Cities Marathon. But signing up for a 5K or a 10K in the fall will give you a realistic and achievable goal to train for, making it all the more likely that you’ll keep up the jogging every day.
Reward yourself for success
Habits aren’t built just because we will them into being; there has to be a light at the end of the tunnel, or something that gives our brain those feel-good chemicals that it needs to stay motivated and turn action into automatic habits. “Go to the gym 3 times a week” is a great resolution, but unless working out is its own reward (you’ll get there eventually, but probably not on day 1), it’ll be hard to commit that time and energy unless there’s something for you on the other side.
For some people, a reward can be as simple as a sticker or a check-mark on a calendar. For others, it needs to be more tangible–maybe there’s a new video game coming out in March, and if you stick to your resolution up through release, you’ll reward yourself with a day-1 purchase. And don’t forget to celebrate yourself–it’s not narcissistic to throw a nice dinner with friends when you make it through the full year!
Find ways to hold yourself accountable
One of the most important factors in keeping a resolution is accountability. We all like to think that we hold ourselves accountable, but deep down we know that’s rarely the truth. Outside accountability can be a huge influence on how well we keep up when the going gets hard (ask anybody with a running buddy!), and that’s where The Gym MPLS’s “training first” approach comes into its own.
When you’re working with a trainer, you’ve got someone to praise you when you make it in, someone who you don’t want to let down by missing a session, and someone who’ll push you to be your best not just in the moment, but throughout the year. Don’t risk becoming just another New Year’s statistic, contact us at The Gym MPLS to ensure that your resolution turns into a real success story. For more info on The Gym MPLS or our Apex Anywhere program, email info@thegymmpls.com or give us a call at (612) 405-3002. And while you’re at it, give us a follow on Instagram (@trainwithapex/@thegymmpls) for daily motivation, tips for trainers, and more.
