top of page

10 things you must do to make your New Year's Resolutions stick.

Now's the time of year to self-reflect. What's your grade for year 2022? What are the things you did best? Which aspect of your life would you like to improve?

Each year, more than half of Americans make New Year's Resolutions. Though the success rate is statistically low in most research, the data often fails to account for the happiness and fulfillment achieved in the intention behind it. Before you start, it's important for you to understand that no matter how close you get to our goal, the process of going after something that you feel is important is proof that you feel optimistic about your life, and the future. Of course, it's pretty dope to belong in that 8% of people who manage to keep their resolutions strong, but the act of making them, and striving towards a realistic goal will no doubt have positive effects on your life, and may also inspire those who will get to live around you. If you're looking to improve, good for you. Don't take it lightly.

What's your motive?

Some may resolve to work harder, more efficient. Some set firm determinations to call their Mom more often, stay off social media, or maybe cut alcohol completely, however, the biggest resolution of all is to achieve a desired form of physical health.

Imagine having energy and drive everyday, not only to consistently achieve your greatest aims and desires, but achieving the State Of Healthy Flow will also help to lower stress levels, improve sleep quality, improve focus, and could overall add a few more years to your life.

Whatever your motivation this season, The DHF understands that this time of self-reflection isn't easy, and setting a course of corrective action to better yourself takes a little bit more than a promise to start, so we've crafted a few tips that are sure to add an increase to your chance of fulfillment.

10 things you must do to make your New Year's Resolutions stick.

1. Seek professional advice.

Before you begin on your fitness resolutions, it is important for you to educate yourself in some way or form. Learn about your body. What's your blood type? Do you have any underlined physical conditions?

Go in to your Doctor for a check-up, and share that information with a fitness professional, and/or qualified nutritionist, and a significant other.

If you've been working out consistently and aren't reaching your goals, a fitness professional can change or tweak your workouts to make them more efficient and effective while keeping you motivated and providing educated advice. If you're just getting started, a fitness pro can customize a program that will work for your body and schedule. A good nutritionist will help you learn to eat healthy, and your significant other will help hold you accountable.

2. Set realistic goals.

Most simply say they want to tone up, get in shape, or even lose weight, but what does that actually mean? How much does that statement allow you to account for? Your goals should be clear, specific, and measurable.

Unclear, nonspecific, immeasurable goal: I want to lose weight.

Clear, specific, measurable goal: I want to lose 10 pounds in 30 days.

Think it all through and write it down. No idea is real until you've put it on paper. Ideas must transition to plans, and plans must transition to action. Ask yourself when setting your goals: What kind of actions will keep you engaged and excited to finish? What are the steps?

3. Make a personalized schedule, and respect it.

It's important you understand the difference between a goal, and a system. If you're a coach, your goal is to win a championship and your system is what your team does to get better every day. If you're an entrepreneur, the goal may be to build a stable business, the system is the sales and marketing process. Goals set direction, systems make the progress. If you set out to do anything, make sure you understand the steps it will take to get it done. A goal needs a system, and a system needs a schedule. By setting a respectable schedule, you eliminate the biggest excuse before you start.

The world can make you feel as if there isn't much time for self improvement, but that excuse is more of a testament to priorities. If time management is challenging for you, it's a must you make a full weekly schedule that will help you to stay focused on your new disciplines. Your schedule should include ALL of your top priorities in life, and a realistic timeframe to nurture each instance, for balance.

Try stacking your habits. Schedule 10 pushups before you shower or eat. Meditate while that coffee is brewed, read a health magazine while you sit on the pot. Habit stacking saves time but also helps when transitioning into more productive habits.

4. Drink More Water...

One of the most important things you can do for your health is drink more water. Adequate Hydration can prevent dehydration, brain fog, fatigue, help control calories, energize your muscles, balance bodily fluids, helps your kidneys, and many more benefits that are honestly too long for me to name in this feature. Stating the benefits of water alone will totally change the subject.

Start this today: To achieve adequate hydration, Kris Calmese, President of The DHF, suggests drinking half your body weight in ounces of water every day, beginning with a glass in the morning and the last few ounces no later than an hour before bed.

Adequate hydration improves mood function, which is key in maintaining high levels of optimism.

5. Be Active whenever you can.

Take the stairs. Find a regular outdoor activity. Visit a skating rink, join a bowling league, or bundle up and go for a walk. Your training schedule doesn't have to be the bulk of your exercise. Do things that make you feel good. Go places.

Get up, get out, and get something.

Being healthy and fit is result of lifestyle choices, not sporadic activity. Don't set yourself to look fit, be healthy!

Remember: Everything you do could lead to a much better you.

6. Don't burn yourself out.

Start from where you are, and grant yourself the patience you deserve. You won't burn away years of unhealthy habits and distractions by having daily 3 hour workouts. You won't erase any fouls by starving yourself of calories, or running mountains everyday until you puke.

We love the idea of hard work here at The DHF, and understand the many benefits gained through high intensity exercise (a higher lactate threshold, greater calorie expenditure, improved cardiac output, etc...) however, we also understand the benefits of gentler-paced workouts (such as increased fat utilization, stress reduction, lower blood pressure, etc...). Balance is key.

Plan a routine that is both fun and fulfilling. Take some time to recover and let your mind, your muscles, and your heart take a breather. Implement stretching, yoga practices, breathing exercises, and meditation as well as a well balanced diet. Even if your goal is to become an Olympian, you must respect your body enough to allow it to heal and recover.

Keep in mind: Your body is multifunctional, it doesn't stop working, until it stops.

7. Track your progress

Tracking your progress is one of the most important tips on this list. If you're beginning new tasks or creating new habits tracking your progress is a sure way to help prioritize, plan, and adjust.

Once you can clearly identify what it is that you want to achieve, set a deadline, set milestones, and be sure to write everything down. If you've chosen goals that are clear, specific, and measurable, tracking your progress could be the most rewarding feature of your system. This will help you stay engaged and focused.

8. Be aware of yourself

Your first day in the gym may feel a bit overwhelming. It's natural. You may notice yourself sweating before your workout even starts. New adventures are exciting this way. This kind of anxiety could be more associated with how much you want everything to go right, as opposed to the fear of what's wrong. Self awareness is key. You and your body is designed to do amazing things. If you've already gone to the doctor, and consulted with a fitness professional about your workout, and a nutritionist about your diet, understand you're in the best position to make everything work. All that's left is for you to believe in yourself enough to get the work done. Be confident and find a way to love what you have already made plans to do.

9. Keep your vibes high.

Expect resistance. Some of your days in the gym will be tough. You may cramp up, you could twist an ankle, the weather may make it difficult for you to get to the gym. You might feel sluggish some days. There will be naysayers. You'll be criticized for making resolutions, and trying to better yourself. Things that aren't important will fight for your attention, but you have to be resilient. Stay focused.

A low vibrational mindset, low vibrational foods, and low vibrational people will lower your energy. There will always come a challenge that will make you want to quit, those are the times your strength matters the most. Stay positive. Take care of what you need to take care of as you prioritize other aspects in life, but make sure to not get too far away from your schedule.

10. Align your environment with your goals

Distractions are imminent. You're going to be pulled in every direction this year, and every emergency presented will feel more and more legit as they come.

Remove access to things that are toxic for your goal. If giving up alcohol is important to you, pour that bottle of spirits down the drain. Don't leave things around you that will ruin your process. This include any kind of noun you can think... If it's bad for you, it's bad for you, no matter the amount.

Shaunn Northern, Executive Director

The Department of Health & Fitness


bottom of page