New Year´s Resolution 2014

With the new year just around the corner, now’s the time to start thinking about your 2014 resolutions.

We all know the drill: we start the year with good intentions, motivated and completely focused on what we want to achieve. Yet, how many of us actually keep our new year’s resolutions past January? A study found that 52% of resolution-makers were confident that they’d achieve their goals, yet only 12% succeeded.

The secret to keeping your new year’s resolutions

So, what’s the secret? The success is to plan ahead, identified a single resolution, set step-by-step goals, tracked their progress and made their commitment known publicly.

Plan ahead

Don’t wait until the new year to think about your resolution. Last minute decisions tend to be based on what is on your mind at that time. Instead, take some time now and reflect upon what you really want to achieve.

Identify one resolution only

Once you’ve really thought about what it is you want to accomplish in 2014, it is important you narrow it down to only one resolution. Many people often make the mistake of trying to achieve too much. The chances of success are greater when people channel their energy into changing just one aspect of their behavior.

Start small

There’s is literally nothing more daunting and demotivating than being faced with a huge task. Let’s take improving your fitness as an example, just thinking about it down makes it feel somewhat impossible. So, start by breaking it down into smaller and more tangible to-dos, like go for a jog twice a week, develop a healthy weekly menu plan, walk to work, instead of catching the bus, etc. Then set one main to-do for each week that is related to your fitness goal. All the steps are then visible from the beginning, so it’s clear the path you need to take.

Keep track of your progress

It’s very important to know where you’re heading and to make a note of your progress on the way. Tracking your goals (complete with Due Dates and Reminders) helps to maintain momentum and can help to ward off disillusionment. Plus there is nothing more satisfying than checking off your to-dos along the way.

Ask for support

Once you’ve set out all the steps you need to take to smash your new year’s resolution, try sharing your list with a trusted friend or loved one. Not only will you be ten times more likely to stick to your resolutions, they’ll also be able to help keep you honest, provide moral support and be there to celebrate with you, when you accomplish your goals.

Write down a Checklist 

• Measure yourself (not only by scale, but also with your tapeline)
• Although esp. at the beginning its difficult, but essential: make some ‘before’-selfies (just for you!! – you´ll be very proud of yourself how far you come!!)
• Set your goals
• Write down your goals
• Identify and choose only one resolution and focus
• Break down your goals into small steps
• Include some motivational rewards – you deserve it! What are the requirements to earn that reward? New athletic apparel? A new haircut ? Keep it in budget, but it should be something you can get excited about.
• Start tracking (if you need a good template, I would choose one of the following: [MOLESKINE WELLNESS JOURNAL] or [FITBOOK by FITLOSOPHY]. You canalso keep tracking on your personalized app [FITAPP] for android or IOS.
• Focus on your goal by illustration your look after reaching your goal and by imagination of your new body feeling - in case of a athletic resolution. You´ll find a lot of motivational pics on [Pinterest]
• Review your progress
• Sign up for participation in a sporting event
• Don´t forget to be too strict, if you get off course. Review what happened and jump back on track!!

MY RESOLUTION OF 2014 WILL BE TO CONTINUE MY WAY OF GETTING BACK IN SHAPE BY LOSING THE LAST POUNDS UNTIL REACHING MY (HEALTHY) BODY WEIGHT.

PASSING IN REVIEW, [2013] I STUMBLED TOO OFTEN IN TERMS OF MY CLEAN EATING-NUTRITION AND MY CONTINUOUSLY TRAINING: I'LL TRACK MY PROGRESS BY SHARING WITH YOU ALL GUYS. THAT MEANS, I'LL PROMISE TO POST MORE DETAILS ON MY BLOG.

New Year's Resolutions

What's your #1 health & fitness goal for 2013? Lose weight, healthier diet, get in shape, drop a bad habit? 

via google

The whole point of a New Year’s resolution is to start the year with a positive outlook and the hope for a better you. When you set goals that you can’t reach, the opposite tends to happen. Set realistic goals for yourself this year by following these tips. 

Be realistic. If you wake up on 1 January with a hangover and a strong urge for a double espresso and a bacon sandwich, is this really the day to begin the 'first day of the rest of your life?' Start on the 2nd, instead, and use the 1st to finish up the stilton and the Quality Street and to clear the cupboards of any other tempting food that is not in keeping with your new regime! 

Set a goal you can keep - take baby steps. First, choose a resolution that is attainable. Forget about losing 100 pounds or saving enough cash to buy a house. When you make goals that are unreachable, you set yourself up to fail. Instead, set small goals that you know you can reach. If you succeed, you can just keep going, and you'll feel great about accomplishing your goal. For example, set a time frame that within 3 months, you will lose 10 pounds. This would be a healthy way to lose weight, about 1-2 pounds per week. It is possible that you could actually lose more weight, which would make you feel that losing weight is easy. If you were trying to be healthier either through diet or exercise, set a more realistic goal. For instance, plan to exercise for 30 minutes 2-3 days per week, and gradually increase throughout the year. Set goals for the week or month. When trying to eat healthier, make small changes, such as eating one fruit per day, and increase as this becomes a daily habit.

Don´t go it alone - Get help. If you're setting a big goal, find someone to help you along the way. Want to lose weight? Hire a personal trainer or look for an workout buddy. Want to find a new job? Visit a career counselor. A professional who is trained to help you meet your goals will have an arsenal of tools to get you where you want to be. If you can't afford a professional, look for a friend, a websites or support groups to help you meet your goals. There you can motivate each other and share ideas. Most of life's challenges become less daunting when you aren't in them alone; working with a friend to reach your goal may mean the difference between success and failure.

Be patient. Fitness and weight loss don't happen overnight. That's why it is important to have a time frame for your goal. Set mini goals to work towards along the way - these give you something more immediate to aim for, and help you build confidence and faith in yourself.

Keep track. Spend some time formulating and writing down your health and fitness goals, ensuring they are challenging but realistic. Be positive and confident about your ability to achieve them. Keep a food and/or exercise diary to monitor your progress and help motivate you to stay focused on your goals. I use an excel-file for my plans and documentations of weight and training.

Make your health a priority Perhaps the most difficult thing to do is to make all of this work in your hectic schedule. It usually helps to maintain a list of things you need to do. To help with your cooking, try to plan a menu each week so you will know exactly what you need at the grocery store - and to minimize the possibility of ordering take-out. If you must eat lunch or dinner out, remember that healthy choices, such as salads or wraps, are better options. However, moderation is also OK. Occasionally having the dinner that you enjoy will not hinder your ultimate weight loss goal. As the saying is: Take care of your body.  It's the only place you have to live.  Jim Rohn

via google

In sum, don't try to put too much on your plate. Take each day as it comes, and do not get frustrated if you slip up every now and then. Don't be afraid to start again! Once you establish healthy habits, the rest will be that much easier. Treat yourself for reaching each goal or staying on track for a certain amount of time. Good luck with your resolutions!


As you know, I already set my cornerstones for 2013 so I don´t need a new year´s resolution. My plans and wishes are to be staying on track for reaching my goals of loosing weight, shaping and strengthen my body (with clean eating) and get into the best form of my body I ever have.

Take care!