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Many people talk a big talk when it comes to New Year's resolutions. Catch many individuals in late December and they've got ambitious plans for a fresh and healthy start. But too many discard their exercise resolutions along with the holiday decorations. By the time the first week of January is over, the tinsel is down and so is their hope for change.
So how do some people keep that Dec. 31st fire? What are the keys to becoming one of those stalwarts still going strong in February and beyond?
University of Utah Health Care exercise specialist Ryan Cannon has had a front-row seat to years of unfulfilled resolutions - and success stories.
"Around Thanksgiving, people start thinking ‘I can overeat until New Year's,'" said Cannon, who works with pre- and post-operative patients and others who simply want to get into shape at University of Utah Health Care's Orthopaedic Center.
Achieving resolutions is manageable by following a few steps, Cannon said.
For starters, it's important to set a specific goal, such as a 5-K or half marathon in the spring or summer. With an eye on a clear-cut future target, it's easier for people to stay on track than if they simply tell themselves they will "lose weight" when 2015 arrives.
And when it comes to goals, they must be accomplishable, Cannon said. In other words, instead of completely giving up chocolate, Cannon recommends cutting back to one or two pieces here and there - while adding a few more vegetables to dinner.
"People get overwhelmed when they set goals that aren't realistic," he said. "It's critical to set yourself up to succeed so you can stay motivated."
Looking for motivation? Cannon has found that the possibility of losing money is an excellent way for individuals to keep themselves honest. One example: Write a check to a politician you dislike. The penalty for not reaching your goal? You must send the check to the politician's campaign fund. You're likely to stay on the elliptical a little longer if you picture your money going toward yard signs and your name listed as a campaign contributor.
Perhaps even more powerful than money: There's nothing quite like good, old-fashioned peer pressure for achieving health goals.
"Establish an ‘accountability partner,'" Cannon said. "Choose a neighbor or close friend who will exercise with you on a regular basis."
Give each other encouragement and pep talks - and most of all: someone to answer to.
When a person knows her "accountability partner" is waiting at the park, ready for a morning jog, it's harder for her to roll over in bed and tell herself she'll go tomorrow.
For individuals embarking on ambitious weight-loss journeys and even for people who are already regularly working out, Cannon recommends seeing a trainer for one or more sessions. A trainer watches his clients in action and tells them if they're doing exercises correctly and efficiently. It's a great way to learn to avoid injuries and make the most of workouts.
Finally, what about folks who have failed so many times at the resolution game that they don't believe they can do it?
"Think about which steps you left out in the past. Maybe you didn't have an ‘accountability partner' or maybe you didn't set a reachable goal to work toward," Cannon said. "Just because you've failed in the past doesn't mean this isn't your year to succeed."
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