5 Ways to Keep Your New Year's Resolution
Every January the gyms in Austin fill up, and by February a lot of those people are gone. That’s not because they’re lazy. It’s because most resolutions are built like a sprint, and real change is more like a long walk.
Back on New Year’s Eve in 2016, I wrote a short list on our old blog about winning your resolution. I’ve coached hundreds of people since then, and the list still holds up, but I’ve learned a lot about why it works. Here’s the updated version.
1. Make a 3-month plan, not a 12-month promise
“This year I’ll get in shape” is a big, foggy goal. Three months is long enough to see change and short enough to stay focused.
My old advice was to schedule 20 workouts in three months. I still like that. It’s less than two a week, which sounds almost too easy, and that’s the point. Put them on your calendar like appointments. When you hit 20, set the next 3-month goal.
2. Find a friend who wants to do it with you
In our experience, people who have a buddy stick with it far longer. It’s harder to skip a walk when someone is waiting for you at the trailhead at Town Lake.
Your friend doesn’t have to have the same goal. One of you might want more energy, and the other might want to get stronger. What matters is that you check in with each other. A text that says “Did you go today?” is enough.
3. Put something on the line
The old version of this tip said to pay for a membership, because commitment is key. I still believe that, with a twist. When you put some money, time or effort into your goal, you take it more seriously. That could be a class pass, a coach, or even a new pair of walking shoes.
The bigger idea is to make a choice that tells your brain, “I mean it this time.” It’s like buying the plane ticket before you plan the trip. Once you’ve bought it, you find a way to go.
4. Get help when you’re starting something new
If you’re trying a new kind of exercise, a session or two with a trainer can save you a lot of frustration and soreness. They’ll show you good form, help you start at the right level, and keep you from doing too much too soon.
The same goes for food. Changing how you eat is a skill, and it’s easier with a coach or a Nutritionist who can help you build a plan that fits your life.
5. Let nutrition carry you
This is the one I care about most. Back in 2016 I told people to grab any paleo or vegan book. My thinking has changed: you don’t need a label or a strict plan. You need real food, eaten in a way you can keep doing.
Here’s what we focus on with clients:
- Vegetables at most meals
- Protein you enjoy
- Fewer processed foods
- Water through the day
- Eating regularly so you don’t get so hungry you grab anything
Exercise matters, but in my experience food is what moves the needle for most people. It’s not about eating less. It’s about eating like a human again.
What to do when you slip
You will have a week where nothing goes to plan. That’s normal. A missed workout or a pizza night doesn’t erase your progress. The people who keep their resolutions aren’t the ones who never slip. They’re the ones who start again the next day without beating themselves up.
No shame, no guilt. Just pick the next small step.
Game plan for this January
- Pick one health goal for the next 3 months.
- Text a friend and ask them to join you.
- Put your first five workouts or walks on the calendar.
- Make one change to your plate this week, like adding vegetables to lunch.
If you want a few more ideas on how habits stick, read The Transformation, or check our recipes for easy meals to get started.
Start the year with a simple reset
If you’d like a structured first week, our $27 7-Day Reset walks you through it one day at a time. It’s a low-pressure way to kick off the new year and see how your body feels.
What’s your goal for this year? Share it in the comments so we can cheer you on.
