Make concrete goals to achieve change


It happens every year — the dreaded question.

“What’s your New Year’s resolution?”

Many of us want to have a healthier year, but what does this mean and how do we achieve it?

I hear people say, “This year I want to lose 30 pounds,” or, “This year I want to start running. This year I want to be healthier.”

Those are huge general statements, and it’s important to break them down into smaller goals.

It’s very overwhelming to set a goal and have an entire year to achieve it.

Most people don’t have the willpower or dedication to follow through, so here are some helpful tips:

When setting a goal make sure it’s precise meaning it’s measurable, observable and attainable.

Set short-term and long-term goals. Short-term examples: By the end of the month I will lose 5 pounds by working out four times a week. This weekend I will meal plan and Sunday I will meal prep. I will drink 80 to 100 ounces of water each day. Some long-term examples: I will complete my first 5K in October or I will register and print off a training plan to help me stay on track. By the end of the year I will safely dead lift my body weight.

Take before and after pictures. When you start to see changes in your body you stay motivated. When others see changes in your body you are unstoppable.

Document everything. Write down your starting weight, food journal (myfitnesspal is a great app on your phone). If you are weightlifting keep track of your weights and increase slowly, document your pace and distance if you’re starting to run/walk.

Tell the world. By telling your friends, family and the social media world you are committing yourself and ready for others to hold you accountable. When you decide to change your life, you have to prepare yourself for setbacks. These setbacks are not failures: only tests. Life will test you every day and you have to arm yourself with ways to fight back. Don’t give up, you are worth the time and energy and you can do anything you set your mind to.

RaeAnn Mellencamp is the head trainer at CrossFit Seymour. She can be reached through

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