Macaroni Moms : Fitness Matters

Tips on Keeping Your New Year’s Fitness Resolutions

By By Dena Kapelushnik, CPT January 5, 2011

Every year, the holidays come and without fail, our pants get tighter around this season. With the overwhelming joy, stress, and chaos that the
holidays may bring, it’s no surprise that come January 1, so many people
run to the nearest gym and commit that this New Year is “the year they
finally stick to their resolutions.” Anyone who has been to the gym in
early January knows that this craze will die down by March. So what is
it that makes people so motivated at the start of the New Year, but
quickly let it fall to the waist side….literally?

The first step to keeping your New Year’s resolutions is to set attainable goals. Promise yourself to include exercise and fitness 3 to 5 days a week in your life, instead of focusing on creating a six-pack that you’ve never
had.  Promise to eat more vegetables instead of deciding to completely cut out foods that you do enjoy.

Avoid choosing a resolution that you have been unsuccessful at in previous years. This will only set you up for frustration and disappointment. Limit the number of promises you make for yourself, so that you’re not flustered
and can concentrate on those that are really important to you.

Recruit a solid support team of family and friends. If this is not available to you, put yourself in a situation that allows for it. Places like Weight Watchers offer great support if you
take the time to be a part of it. Ask those around you to hold you
accountable. It is much easier to slip into old habits then it is to
make the positive changes for the new ones.

Break down your goals even further to make it less intimidating for you. Set smaller goals to achieve on your way to the big picture. Be sure to reward yourself when you pass through these milestones. Celebrate your
achievements, but be careful on how you do so. If you lose 10 lbs, it
may not be appropriate to have a pizza party, instead it may be more
rewarding to your mind and body if you treat yourself to a massage.

Remember to give yourself time when you embark on the “new you.” Keep fitness in your life for at least 6 months so that it becomes a lifestyle habit. If you need to, sign yourself up for at least 3 months
of personal training so that you have no choice but to hold yourself
accountable for what you really want. Research studies have shown that
assistance from a fitness professional greatly increases your chances of

Plan for bumps in the road. As in any journey that involves change and growth (or shrinkage in your case), there are hard times. Life can get in the way of personal
resolutions, but it is important to persevere! If we all stopped when
things got tough, we would never make it anywhere. Understand that in
order for the body to change, it must be challenged and that involves
hard work. Make sure you have someone in your corner who can coach you
through the hard times, even when you want to quit.

Most importantly, enjoy your goal. Understand that changing your body can feel like a full-time job with benefits that are life-long. It’s OK to be selfish and reward yourself
for hard work and for attaining milestones. This is one resolution that
nobody can do for you. It’s a journey that builds character that can
never be returned --with a new and improved body that you’d never want
to return.

Dena is a NASM Certified Personal Trainer and owner of Trainer 2 You, a company that send personal training to your home to help save you time,
exercise and stay healthy. For more information, visit her website at You can contact her at or by phone at (908) 839-7768