We are almost coming to the end of the first week in January and we are hearing lots of “new year, new me”.. and I haven’t stuck to my resolutions etc
We are very proud of you at Sasta Sligo for committing to a better lifestyle and making promises to yourself.. But we want to say.. don’t be so hard on yourselves..
Loosing weight on your new year agenda?
According to a study by The University of Scranton’s Journal of Clinical Psychology, only 39% of people in their twenties achieve their resolution goals each year.
And the number keeps decreasing with age. By the time you are in your fifties only 14% of people achieve their resolution goals each year.
How can you make 2018 different?
Firstly REAL goals do not start on January 1st. Real goals are with us everyday.
Identify what will make you happy and more importantly WHY you want it. The WHY is what will carry those goals with you in 2018 and beyond.
Eg : Our clients say.. “I want to loose a stone”.. WHY? “Because I feel unfit and cant walk the same distance as I used to.. HOW will this help you walk further? I will increase my fitness and feel more energetic.. Get what we mean? Tie a feeling to that goal and a reason why and its more likely to happen!
A great way to stay aligned to your “WHY” is to keep a journal writing down every success and every failure. Looking for patterns so you can see why you keep falling off .. It is only when you recognise what you are doing wrong that are you able to change your actions and stop being triggered by what it is that sets you off course.
We of course recommend that you keep a food diary and we will help you with this.. But its also a good idea to bring some feelings into the journal also. So you can identify what feelings make you overeat, give up your workout, think you need treats etc. When you feel like giving up.. go back and refresh your mind on why you want progress!
Do not get guilty, beat yourself up and do not make excuses when you fail. Simply acknowledge it, determine why it happened and move on stronger and more determined.. Fail again.. Get back on it.. Repeat! Do not see it as starting over.. just continuing the lifestyle changes consistently. Build habits. Thats when results happen.
Don’t make dozens of huge grand resolutions! Small habits and progress= huge results over time.
In Psychology Today, a behavioural psychologist tells us the three things we must do to create a new habit:
You MUST pick a small action. “Get more exercise” is not small. “Eat healthier” is not small. This is a big reason why new year’s resolutions don’t work. For example, instead of “Get more exercise,” choose “Walk 1/3 more than I usually do” or “Take the stairs each morning to get to my office, not the elevator.”
You MUST attach the new action to a previous habit. Figure out a habit you already have that is well established, for example, if you already use our treadmills to walk three times a week, then adding on another level to the walk connects the new habit to an existing one. The existing habit “Go for walk” now becomes the “cue” for the new habit: “Walk on one level higher”
You MUST make the new action EASY to do for at least the first week. Because you are trying to establish a conditioned response, you need to practice the new habit from the existing stimulus 3 to 7 times before it will “stick” on its own.
Sticking to these rules we recommend
Small action : Commit to booking 3 workouts with us per week ahead of time and following through
Add a habit.. Perhaps its adding in a Hiit training with us or food prep on a Sunday night to ensure you eat better, or booking in ahead of time so you dont waste your sessions. Soon it becomes a habit.
Make it easy for January.. We are open 6am-8pm Mon – Fri and 9-2 on a Sat.. make it easy and book for a time that you know will work.. if you always miss early mornings.. don’t book them.. You will be likely to fail.
This year you don’t need GOALS.. Build on your existing habits and go from there.. Stick with what works for you.. Lets get you through January!!
Happy new Year! We are here to make those goals happen in 2018!
The Sasta team x