5 reasons fitness New Year's resolutions fail

A new year means a clean slate so it's the perfect time to create a new fitness plan. You'll likely start off well: You won't eat pancakes for dinner. You won't spent money on heels that are too high to wear. And you won't even skip a single workout. But a little voice in the back of your head reminds you that you didn't stick to last year's fitness resolution. Or the one you made the year before. And you just can't figure out why.

Gisele Tennant, a YMCA manager from Calgary, identifies the top five reasons that well-intentioned fitness resolutions fail and offers tools to help make this year's resolution stick.

Reason #1 why fitness resolutions fail: Setting goals that aren't SMART
We all know how important it is to have goals, but do you know what makes a SMART goal?

“SMART stands for specific, measurable, attainable, realistic and timely,” explains Tennant. “For example, saying I want to lose 30 pounds in a month is a specific, measurable and timely goal, but NOT attainable or realistic.”

Solution for a resolution that works: Tennant not only encourages people to determine goals that meet the SMART requirements, but also to identify barriers that may interfere with reaching those goals and draft a menu of strategies to deal with these barriers. Therefore, if you plan to go to a yoga class every Monday and Wednesday, but another commitment suddenly comes up on a Monday, you can use your backup strategy of going to a Thursday class or subbing in a different workout. “It helps to be prepared.”

Reason #2 why fitness resolutions fail: Doing what you think you should do rather than what you enjoy
When you're looking for inspiration, it's easy to find it in someone else's success. That's why you end up strapping on a new pair of running shoes after your best friend finishes her first 10K. But it's time to ask yourself what you like to do. “People think that they need to do what their friend is doing or what they see other people doing, even if they don't enjoy the exercise,” says Tennant.

Solution for a resolution that works: “The only exercise that you will stick to is the one you enjoy.” Tennant suggests making a list of your favourite activities and then incorporating them into your everyday life. “For example if you do not like cycling on a stationary bike, choose another exercise for your cardio. Perhaps you prefer walking.”

Continue to discover how positive thinking can help you achieve your resolutions this year...

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Reason #3 why fitness resolutions fail: Taking on too much, too fast.
Motivation is a wonderful, addictive feeling, but it can cause you to go a bit overboard. If your lazy mornings of sleeping in and lounging on the couch suddenly become marathon cardio sessions followed by some serious weight training, your body is not going to be happy with you. “Taking on too much too fast often results in a lot of muscle soreness,” explains Tennant. “And that can be a demotivator.” If the regime you've started is too strenuous, you're more likely to give up because you can't keep up the pace.

Solution for a resolution that works: Sometimes baby steps are the way to go. “The key is to develop the exercise habit first,” says Tennant. “Go out and do something you enjoy without thinking about the number of sets or repetitions.” If exercise hasn't been a part of your life for a long time, start small. Promise yourself that you will take the stairs at least once today. Then tomorrow, take the stairs every chance you get.

Reason #4 why fitness resolutions fail: Having an all-or-nothing approach rather than a day-by-day approach.
We not only want to look like fantastic by...well...tomorrow, but we also want to turn into athletes overnight. “Often people get discouraged if they can't exercise for a specific amount of time or a number of days per week. They give up and would rather not do it at all,” says Tennant.

Solution for a resolution that works: Creating a fitness schedule can be a great jumping-off point for some people, but you need to keep in mind that any form or length of activity will help you to reach your goal. “If you can't walk for 30 minutes, walking for 10 minutes three times will do, or even walking for 10 minutes will do. The cumulative effect of exercise is better than no exercise at all.”

Reason #5 why fitness resolutions fail: Negative thinking
You are your own worst critic. Who else knows about all the times you've failed in the past? And those memories can lead you down a dark path. “If you think you can't achieve it, you won't,” promises Tennant.

Solution for a resolution that works: First of all, forgive yourself. Each day is a new day and a new chance to treat your body with the respect it deserves. Secondly, remove “can't” from your vocabulary. It's not that you "can't run", but rather that you haven't learned to run, yet. Once again, Tennant encourages a strategic approach. “It's beneficial to identify strategies that will help get rid of the negative thoughts and replace them with positive thoughts.”

With these winning tools and a good diet that'll give you the energy you need to sustain an exercise regime, this could be the year those fitness resolutions not only stick, but also become healthy lifelong habits.

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