Did You Make a plan?

Are your resolutions successful? An action plan is composed of several specific do-able activities. Did you make a plan?

Successful Resolutions don’t just happen; they require a little forethought and planning. Desire and commitment alone will not get you to the gym three days a week if meetings, carpool, winter weather or favorite TV shows get in the way. Even changes that will eventually give you more positive energy take some getting used to in the beginning.

The challenge of change

Statistics tell us that many people have difficulty changing health behaviors. For example, only 50 percent of people beginning an exercise program will still be with the program after three to six months. Quitting smoking, eating a more healthful diet and drinking less alcohol are difficult as well. A decision to change requires that you rearrange your life in some way.   The first step in implementing a New Year’s resolution is to create an action plan to help you achieve your goals.

Give your goal an action plan

Many people get derailed early in the year because their goals do not include a specific plan of action. After all, you can’t “do” a goal unless you have done some careful thinking and planning. Resolutions like “get more exercise” or “eat better” are difficult to put into operation. An action plan is composed of several specific do-able activities that will help move you toward your goal. If your goal is to get more exercise, for example, you will need to decide what kind of exercise to do, when to do it, and with whom (if others are involved). Be sure that the type of exercise you have selected will help you achieve your fitness goals and is appropriate for any health concerns you may have. And of course, you will want something that is enjoyable and fits into the rest of your life.

Be sure goals and action plans are feasible

Do feasibility studies from time to time to be sure your goals and action plans are realistic. One of the most problematic goals for a New Year’s resolution is weight loss, especially substantial weight loss. It’s more helpful to focus on associated behaviors that you have more control over, such as exercising regularly and eating more fruits and vegetables. Sometimes goals are too vague, for example “manage stress.” If stress management is the goal, an action plan must include a specific prescription for stress-reducing activities, such as exercise and time management.

Sometimes action plans look great on paper, but require more time and effort than you’re willing to expend. Adjust accordingly. It’s better to plan for small changes and really make them, than to throw in the towel when the grand plan becomes impossible to accomplish.

Substitute “learning experience” for “failure”

Difficulty sticking to your plan is not failure; it’s a learning experience. Every time your plan does not work, you learn something about yourself and the behavior you are trying to change. You learn what works for you in your life, and what doesn’t work. Each time you try to change, your chances of success increases. Many changes, such as quitting smoking or starting to exercise, often take several tries before a person is successful.

Set and accomplish quick and easy goals

When you feel successful early in the behavior change game, it is easier to continue your efforts. As you devise your action plan, begin with steps that are quick and easy to accomplish. Reward yourself for exercising two times a week or signing up for that stress-management workshop. Charting your progress enhances the feeling of success. Keep track of your exercises or relaxation sessions on a calendar. Log the miles you walk, cycle or swim.

Get your friends, family and coworkers involved

Getting others appropriately involved in your action plan gives you momentum and social support. It’s easier for you to eat better if everyone in your household signs on for more healthful meals than if you have to shop and prepare a separate meal for yourself. When healthful behaviors are simply part of your family life, workday or social life, they start to happen on their own, with less effort from you.

Get good advice

Get help from knowledgeable people. Ask your exercise instructor or personal trainer for help with your program; get input from a nutritionist about dietary change. Your health care providers may have good advice. Ask for recommendations for good books on topics of interest, and use motivational readings to reinforce the benefits of your resolutions to keep you on track.

Share on facebook
Share on twitter
Share on email
BE FIT JC Workout exercises Twisted Burpee Ladder
Weekend Warrior Workouts

Twisted Burpee Ladder

This Twisted Burpee Ladder list of exercises may look complicated, but over time you will view it as a great accomplishment. Switching up rep amounts

Read More »
Recipes Nutrition BE FIT JC Two-bean Turkey Chili
Fitness in the Kitchen

Two-Bean Turkey Chili

I love the taste of black beans added to the traditional kidney beans for this two-bean turkey chili. You can substitute the cans of tomato

Read More »

Real
Reviews

TOM LORIO
Read More
"I wanted to learn how to take better care of myself and Ron has helped tremendously. He’s gotten me to the gym 5-6 days a week, taught me how to eat better and also think better about exercise and myself. He’s got a great group of trainees and makes a point of introducing you to them, so the gym begins to feel like a family. Just yesterday, I did the City Challenge obstacle course, something I’d never thought I’d do. Now I’m looking forward to next year and training more intensely with his team."
MELISSA CATE
Read More
"When I started working with Ron I was 240 pounds and in a total state of denial about how I got to that weight and how I was going to lose it. I really had no idea what was in store for me. I am not going to lie. It has been a bumpy road, but Ron helped me open my eyes to see I was not loving myself but lying to myself. He helped me regain the self-esteem I had lost over the years and in doing so lose 40 lbs. I am so glad I contacted him and truly consider him family. Thank you Ron for your encouragement and honesty."
CAROLINE B.
Read More
"Ron's attention to training is INTENSE. I love the combination of his workouts. There is nothing pretty about it. You will work hard, at your own pace, but he will push you. I have seen results in 4 workouts and CANNOT wait to do more. The costs is simply MORE FOR YOUR MONEY when it comes to semi private training. I highly recommend dumping your gym and joining BE FIT JC @ World Boxing Gym. I have checked out gyms like LA Fitness, Club Metro and Hamilton Health & Fitness - and you get way more for your $."
JOHN W.
Read More
"I see other people with trainers who concentrate on bulking with weights without discussing aerobic training or diet. Ron concentrates on stretching and weight training always emphasizing proper technique. He clearly explains why one way of doing an exercise is better than another. The building block approach is effective because you don't get discouraged right away by not being able to perform an exercise. Ron pushes you to a point where you might feel you could go before you would get discouraged."
SUSAN G.
Read More
"After three weeks, I was ready to give up. Ron spent the next hour just talking about our lives outside of me gym, how what we were doing in the gym positively affects our lives outside the gym. FOCUS... Facing and conquering the next challenge, and the satisfaction that goes along with moving on to the next level. Over the next year, I trained with Ron twice a week, and found he was able to get me up on a Saturday morning reaching limits I never thought possible and feeling excited."
Previous
Next

Have Fun
Be Healthy
Achieve Goals