Top 7 recommendations for New Year’s Fitness Resolutions

Why is it that our well-intentioned New Year’s resolutions usually fail by February? First off, we don’t set ourselves up with clear, realistic expectations. Secondly, we anticipate failure right from the outset. Perhaps the most common resolution is to exercise more. In 2019, 59% of people stated that exercising more was their top resolution. Naturally, eating healthy and losing weight were close behind. However, even though millions of people made these goals, most never follow through with them. According to U.S. News & World Report, around 80% is the failure rate for New Year’s Resolutions.

Here are some New Year’s fitness resolutions from Joseph Sudimack, Physical Therapy Program Director at Carrington College, to help people get in shape and keep up the positive momentum.

Top 7 recommendations for New Year’s Fitness Resolutions 

1. Physician involvement. Speak with a physician prior to beginning a new exercise routine and/or altering your diet. If there are any underlying conditions that have gone unnoticed, this will prevent you from doing more harm than good.

2. Think big, start small. Make long-term goals that will be obtainable then make small, short-term goals that will lead up to the long-term goal. For example, if you want to lose 30 pounds by the end of the year, you should have a set weight loss goal for each month 2.5.

3. Priority. Everything you do in life is based on your priority system. If it is important to you then you will do it without question. Make your New Year’s fitness resolutions a priority because there is always time in your day for your top priorities.

4. Accountability. Being held accountable is a powerful tool thus telling your family and friends will help with obtaining your New Year’s fitness resolutions. Added, meal prepping and set out your fitness attire ahead of time will also aid in your success.

5. If you do not make it, you do not eat it. The saying, “you are what you eat” is very true. Making your meals will make you more aware of what you are putting in your body thus the better you will eat and, ultimately, the better you will feel.

6. Life. There will be times in which you are unable to make it to the gym or unable to stick with your meal plan because of life. Do not let this get to you!

7. Have fun! This is the most important part of setting a New Year’s Fitness Resolution. Find something that you enjoy and stick with it. It takes approximately one moth for a new habit to be created thus you are more likely to stick with your new lifestyle after that time frame. You can do it!

Joseph Sudimack, MS, CSCS, *D, NSCA-CPT

Program Director, Physical Therapy Technology

Carrington College, Mesa (www.carrington.edu)

Joseph Sudimack has more than 15 years of experience in the health and fitness industry. He received a bachelor’s degree in Kinesiology from Arizona State University and a master’s degree in Health Science with an emphasis in Sports Performance from Rocky Mountain University of Health Professions. He is a NSCA-Certified Personal Trainer (NSCA-CPT), a certified strength and conditioning specialist (CSCS) with the National Strength and Conditioning Association, Functional Movement Screen (FMS) Level 1 certified, and a certified Basic Life Skills (BLS) instructor with the American Heart Association.

 

Contributions

• Flynn, C. (2019, June 25). Shedding Extra Weight Is More Than Just Diet and Exercise – Here’s What Else You Need to Do – PopSugar: https://www.popsugar.com/fitness/Natural-Ways-Lose-Belly-Fat-44829622
• Kuzma, C. (2018, August 26). In or Out – Choose the Best Scene for Your Fitness Routine – USA Today: https://issuu.com/studiogannett/docs/best_years_e911bf06c60cd2
• Malacoff, J. (2018, May). Simple Ways to Avoid Summer Workout Dangers – Reader’s Digest: https://www.rd.com/health/fitness/summer-workout-dangers/
• Pajer, N. (2018, July 13). 12 Genius Hacks For Becoming A Better Runner – Huffington Post: https://www.huffingtonpost.com/entry/how-to-become-a-better-runner-if-youre-a-beginner_us_5a68c9aee4b002283008ca7e
• Steber, C. (2021, August 13). 6 ways to use an Ab roller for core Strength, straight FROM TRAINERS – Bustle: https://www.bustle.com/wellness/ab-roller-workouts-core-strength.
• Steber, C. (2022, May 17). 6 Full-Body Tabata Workouts, Straight From Trainers – Bustle: https://www.bustle.com/wellness/full-body-tabata-workouts
• Steber, C. (2022, June 3). 10 Low-Impact Cardio Workout Ideas – Bustle: https://www.bustle.com/wellness/low-impact-cardio-workouts
• Steber, C. (2022, June 24). 11 Stretches for Mid-Back Pain – Bustle: https://www.bustle.com/wellness/stretches-mid-back-pain

 

Publications

• Sudimack, J., IV. (2019, February). Simple Tips to Stick with Fitness Resolutions. Arizona Health & Living, 8(102), 37.

Featured Photo by Boxed Water Is Better on Unsplash