1. No pain no gain

2. No excuses 

3. BEAST MODE

Want to achieve all of your New Year’s Resolutions and totally SMASH your goals? There’s the recipe. It’s time to go hard, ditch your excuses, and become a BEAST!

The Solokas Focus audience is a sharp bunch – not much gets past you guys. I’m sure you all know that’s not my true advice. If the goal is to boost anxiety and quit after a month, then it may be a practical message. On the other hand, the best way to achieve your goals is to start with small changes, take a calculated approach, and utilize all the resources available to you. Here are my TOP 3 fitness resolution tips that will create momentum, bolster your commitment, and help you have a successful new year.

1. Start Slow

Set goals that feel too easy to start. It is always better to set realistic goals and absolutely crush them than to be too ambitious and fall short. The former generates momentum and makes the process enjoyable (+feels AMAZING) while the later causes frustration. Examples of realistic goals include:

• Step inside the gym 3x/week. If you want to go home as soon as get there, do it! Baby steps

• Eat 1 more serving of fruits/vegetables per day

• Drink 1 more glass of water per day

• Go for one extra walk each day

• Perform mobility work for 5 minutes each day

These goals may seem ridiculously simple and easy - that’s the point! By lowering your expectations, you will, at the very least, establish healthier habits and start to move in the right direction.

2. Add, Don’t Restrict

Addition by… addition! Every 4 year-old knows that when they mess up, mommy and daddy take away the favorite toy, dessert. etc. This fear is deeply ingrained in all of us. For the sake of your inner child, don’t restrict yourself. Many make goals to:

• Cut out alcohol for a month

• Eliminate all added sugar for 90 days

• Remove processed foods from your diet for the next year

Sure, these are all fine goals that will technically improve one’s health. But, unless you’re an iron-willed robot, you will likely fall off the wagon and end up right back at the start. Instead, consider committing to actions such as:

• ADD protein, fruits + vegetables, and fiber

• ADD walks and more movement

• ADD 5 minutes of mindfulness

As a result of adding instead of restricting, you’ll naturally experience less discomfort, stay on track, and create new new healthy habits.

3. Take Advantage of Free Resources

There are HUNDREDS of free fitness resources. Many are high quality and others, not so much. The trick is to find the resources that are:

1. Reliable - Make sure that the people you listen to have adequate experience under their belts and/or credentials in the appropriate field. At the very least, ensure that the resource you trust provides sources for the claims they make.

2. Resonate with you - You’ll find that some messages (and people) click amazing well, while others just don’t hit home. Be patient and seek out sources that give you the information you’re looking for, in a manner that you understand and enjoy.

Here a few sources that produce evidence based, practical, and entertaining content.

A. RP Strength

B. Andy Galpin

C. Mind Pump

D. The Mike and Brooker Show

E. Me (don’t ever hesitate to shoot me an email!)

Wrap Up

New year’s resolutions can cause undue stress for a lot of people. Remember, time is a theoretical human concept - it doesn’t even exist! If you’re not ready, you don’t have to start a new endeavor today just because it’s January 1st. The weights and spinach will always be there waiting for you, whenever you’re ready to commit to healthier, sustainable habits.

There is nothing I enjoy more than helping people reach their fitness goals and lead healthier lives. If you need help jump starting the process, or just need some questions answered, please reach out!