The start of a new year always brings out a host of New Year's Resolutions relating to Health and Fitness. 

Lose 10kgs, exercise more, eat less, stress less - we've all been there before, starting in earnest with maybe a couple of weeks sticking to the plan and then losing our mojo and resolutions become modified, or worse still a distant memory!  10kg's becomes 'just a couple', exercise more becomes one session a week at the gym and the list goes on.

Like any goal setting exercise - and that's what New Years Resolutions are - goals need to be properly defined.  That is to say, they need to be specific, measurable, realistic and have a timeframe. Whilst "Losing 10kg's" is specific, we haven't given ourselves a length of time to complete that goal nor have we stated how we are gong to achieve get there.

It can be more beneficial to break a goal down into manageable, achievable chunks.  For example, a goal of "losing 10kg's" could be reworked to "losing 5kg's in 10 weeks.  I will achieve this by exercising 3 times per week and following an 80/20 rule with my food intake".  

Re-wording the goal this way gives you something definite to work towards and each week you can monitor your progress.   5 kg in 10 weeks is based on a 500g weight loss each week, you can tick off your weekly exercise sessions and record your daily food intake.  This can be a powerful tool in keeping you motivated - after all if you are seeing results each week you’re more likely to stick with your plan and achieve those resolutions.

If you have set yourself health and fitness related resolutions, have a look at this great resource written by the 'Downsize Me' Trainer LeeAnn Wann - a six week series of  articles, tips and tricks and advice on how to integrate exercise into your lifestyle.  Check them out at http://www.stuff.co.nz/life-style/wellbeing/invest-in-you/6241531/Invest-in-You-Part-1-Motivation

For those of you who set weight loss goals, here's another great resource http://www.fitday.com - a free online weight loss journal where you can track your food intake and exercise each day.  It's free and it's private!

Any questions or need help to get started, please don't hesitate to drop me a line at sovita@mypt.co.nz.  I am happy to help!

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