5 Reasons Your New Year's Fitness Resolutions Will Fail

This year I resolve to:

  • Lose weight
  • Start a fitness program
  • Workout more
  • Eat healthier
  • Stop smoking, drinking, etc.

It’s likely you have had one or more of these resolutions on your list in the past.  It’s also likely you made it a few weeks, maybe even a few months, into the New Year then gave up on your resolution.  Why?

Why do most resolutions fail?

We ask too much of ourselves, we make a job out of reaching our resolutions and we aren’t very nice to ourselves when we slip up.  We become our own overbearing, micro-managing boss.  So, of course, we eventually rebel against ourselves.

Too Many Resolutions

The New Year brings excitement about the possibility of the future.  You may find yourself pumped up to accomplish lots of big and bold goals, so you make a huge list of resolutions.  That’s fine.  It’s good to get things you want to do in life out of your head and onto paper.  That’s the first step to bringing them to fruition.

Once you’ve made that list, prioritize it.  If you could only accomplish one resolution this year, which would you choose first?  Write it on a separate sheet of paper and post it somewhere you will see it everyday.  Honing in on one resolution helps you to get some real traction.  If you accomplish it before the year is up, you may find you have the confidence and motivation to accomplish a few more on your larger list.

Resolution Is Broad, Vague or Complicated

Losing weight is probably number one of a lot of resolution lists every year.    The problem with it as a resolution is that’s too vague.  How much weight do you want to lose?  Losing 50 lbs requires a different strategy than losing 5 lbs.  Losing body fat involves putting on muscle, so your scale and BMI index may indicate that you haven’t lost any weight for a while.

The other factor with the goal of losing weight is time.  When do you want to achieve this goal?  Is that realistic?  How much time to you have to give to your fitness program?

Diet is yet another factor.  Are you willing to change your eating habits?  That takes time too.

When clients don’t see the scale tip 5 pounds in the first week, they get discouraged and want to quit.

Losing weight is a big goal that needs to be broken down into smaller steps, benchmarks and goals.  Instead of resolving to lose weight.  Try a resolution that is specific, tangible and measurable like resolving to walk for 30 minutes/3 times per week or to eat your last meal of the day before 7:00pm.  At the end of each week, you can answer yes or no to whether you have accomplished what you resolved to do.  You may even lose weight as a result.

Resolutions Go Against Personal Values

You know that refined sugar is bad for you, so you resolve to cut all refined sugar from your diet.  Then you are invited to a good friend’s house for dinner.  She made her famous chocolate cake because she know you love it so much.  You value enjoying yourself, supporting friends and accepting hospitality.  You are now faced with a dilemma.  Do you indulge and break your resolution or do you go against your values and risk hurting your friend’s feelings to keep your resolution?

Whatever you decide that day, you will be left feeling bad in someway.  This bad feeling can erode your will to continue to pursue your resolution.  If it doesn’t erode it completely, you may decide to make exceptions or compromises to your resolution.  In any case, you lose your enthusiasm about your resolution.

When you make your resolution, check it against your personal values.  Think of circumstances where there may be conflict between your mind and your heart.  Factor that into your resolution plan.  If my resolution conflicts with my values, then I will _____.  You cannot predict every conflict but you can prevent that conflict from completing throwing you off your resolution.

Willpower Becomes Depleted

There are many theories about why willpower wears thin, but we do know that if you are trying to resist many things at once, your willpower depletes.  That is why having too many resolutions going at once becomes overwhelming.  Also having a resolution that continually denies you of something depletes willpower.

If you resolve to cut out grains completely from your diet, for example, you may find yourself drawn into daydreams about the popcorn that you smell someone microwaving in the office kitchen.  You may not even particularly like popcorn or ever had a craving for it like that before.  Because you are denying yourself of carbs, your brain will trick you into thinking you are depriving your body of something vital.

Maybe your resolution is too severe.  Try weaning yourself from grains.  You can decide to only have grain when you feel like you need them.  Maybe you absolutely have to have toast or oatmeal for breakfast.  Allow for that, but just remember to ask yourself if you really need it or if you think you do out of habit.

Negative Reinforcement

We are so hard on ourselves when it comes to resolutions.  We talk to ourselves in ways that we would never tolerate hearing from other people.  We call ourselves names to coax us into finally doing that resolution this year.  We look at ourselves so critically in the mirror.  One slip up and we call ourselves complete failures.

Before you finalize your resolution, look at what it’s saying to you.  Is it a resolution that’s fun, meaning that it’s challenging and novel?  Are you just creating my burden for yourself and becoming your own task master?  Will you feel a sense of pride and accomplishment with this resolution?  Does it enliven your sense of curiosity?

Let’s take the resolution, “I resolve to workout more.”  Jeez, really?  You already work 50 plus hours each week.  Do you really want more work?

What if you changed that to “I resolve to try new activities until I find one that I really love doing and is so much fun that I cannot wait to do it.”?  You’ve created a challenging adventure for yourself to start looking at sports, recreation and fitness activities of all kinds and trying them out.  You can enlist friends to join you. Who knows, you may find you are natural Parkour Traceuse/yogini.

If you are tired of making resolutions every year only to give up on your list mid-January, join Spitfire’s New Year’s Fitness Resolution Renovation Program.  In this program, you get to the heart of what you want to accomplish in 2012, creating a blueprint to get there, get rid of what’s holding you back, and build a fitness program that suits you, your schedule and your lifestyle.

Learn more…

12 Hacks of Fitness, Holiday Style

Why add stress to an already stressful season by feeling guilty about getting to the gym? While you are out running errands or getting ready for the holidays, you can still get your body moving and, who knows, you may even enjoy time with your loved ones with these exercise hacks.
1. Take Those Stairs
Yeah, yeah, yeah, you’ve heard it a million times that you get a quick, heart-pumping workout by taking the stairs. You also get to avoid elevators with all awkward social interaction and people couching and sneezing in an enclosed space.

2. Park in the Boonies
Here’s the choice: (1) Park close to the lot exit and walk to and from the store then have an easy escape from the lot. (2) Waste time looking for a parking space close to the store then wait behind a line of cars to get out of the parking lot. Jogging while pushing a loaded cart is a great strength/endurance combo. You might even giggle a little.

3. Speed Shop
With your shopping list in hand, set a time limit to get everything on your list. If you have company, give them part of the list and set a rendezvous time. Since strategy and quick thinking are required, your brain gets some exercise too.

4. Catch That Train
Add cardio into your daily routine by setting up mini-sprints or speed walks. Metro pulling in just as you swipe your farecard? Make a dash for it. Is time running out on the “Walk” light? Put some hustle on it. Last call for boarding your flight? Hug that carry on tight and go for it.

5. Puddle Jump
Leap over puddles, balance on the ice, walk into the wind. Foul weather provides some great training tools.

6. Clean Up the Joint
Leaf blower be damned, a sturdy rack is a better piece of training equipment than any infomercial abs apparatus of the week. Break out the vacuum and the feather dust to get you stretching, reaching and lunging in no time. Clean house + good workout = peaceful night’s sleep.

7. Add Some Sparkle
Pull those boxes filled with holiday decorations and lights down from the attic. Pick out the biggest Christmas tree in the lot and carry it to the car. Get out the ladder and give the body a good stretch putting up the outdoor lights…or, keep the ladder in the garage and hone your climbing skills.

8. Deliver Goodies
Load up your kids’ wagon, stroller or rolling school bag with the treats you made to deliver them to your neighbors. You get fresh air, a little cardio and some big hugs. Caroling is also good, but not as appreciated as cookies.

9. Desk Chair Race
If your office party is lacking spontaneity and fun, instigate a desk chair race. It is great balance of workout and “Weeee!” factor. To increase difficulty, wear a pencil skirt and stilettos or add obstacles, like co-workers or your boss.

10. Play Hide the Presents
Do kids even know how to play Hide-and-Seek or Tag these days? They sure know how to search for hidden presents. Make a game of it. Hide presents in places where you and your kids have to stretch, crawl and climb to reach. Everyone gives a workout and has a bit of family fun.

11. Dance the Night Away
Your office lined up the sweetest dance floor with an amazing light display for the holiday party. Grab your date and hit that dance floor with a fury. Don’t shy away. Go into the light! You might not be dancing with the stars, but you’ll be the smoking hot star of the party.

12. Get It On
The stress of the holidays can smash the life out of anyone’s libido. But you have tried some of the other 11 holidays hacks, so your engine is revved (Especially, sine you were the tango stars of the office party.). Nothing incorporates all aspects of fitness—-strength, flexibility, endurance maybe even balance–like Sex. You get the extra benefits of total relaxation, endorphin and dopamine release and, you know, intimacy. Love on!

The Lesson of the Monster Hunter

Stop Fucking Playing It Safe

Ok, cursing in the subtitle is not my style but…

Fuck it!

I’m channeling the Monster Hunter here.

Are you playing it safe with your workouts?  Do you do just enough to say you did something?

You’re weak!

Leave it all on the trail, the road, the floor, the field.

Are you backing off on the yoga mat?  When the sensation of pain comes do you back off?

Yellow Belly!

Soften.  Go inside your pain to unravel the mystery it has to teach you.

Do you give into other people’s demands on your time and sacrifice what you need to do to stay healthy and happy?

You’re such a pussy!

Take back that time.  Your peeps will respect you more for it.  Plus, they cannot be happy and healthy if you aren’t.

Do you hold back your emotions because you think you’ll seem weak?

Fuck that!

Let it out.  Scream, cry, break something, sing, dance, whatever.  Holding onto that shit is just going to make you ill.  You’re human.  Revel it that.

Do you feel riddled with guilt if you enjoy eating too much?

You dainty pansy!

Enjoy the bounty that we are given.  Eat your fill of what nourishes you.  Heap praises on whoever cooks your meal, especially if that’s you.  Share the wonder with as many people as possible too.

You must do these things to be a brave and strong monster hunter.  If you hold back from life, even a little, a monster will smell that on you. It doesn’t matter what you call that monster or whether it is within you or outside of you.

It will press you because it knows you will give ground.  You already have.

It will keep coming at you until you’ve backed yourself over the edge of the cliff.

Live life in all its glory and all its suffering.  You will radiate so brightly that you blind your foe.

You will know when to press forward, when to stand your ground and when to drop and roll, so that the monster will wear itself out and give up.

This is a lesson I am still learning from the Monster Hunter, Benjamin Mufti.

When in doubt about what action to take, I ask myself, “What would Mufti do?”

We honor Ben’s memory this weekend at:

Tne Ben Mufti Memorial 5k Run/Walk
Sunday, December 4th
8:00am
Picnic area 24 in Rock Creek Park (next to the Carter Baron Amphitheater and the Tennis Center).

Cos is $25 for charity (+ a nominal service charge for online registration).  There will be no race day registration.

Register here: http://www.racepacket.com/calendar/frace.php?fid=77