We’ve collected 9 tips from 9 expert athletes, dietitians, and coaches to help you crush your 2019 resolutions!
How to set a successful goal
🐝 You set a successful goal by being realistic and by preparing for failure. That may sound strange, but nobody is perfect. If you can realize that not every day will be perfect, you might feel better about your goals and resolutions. It can be hard to motivate yourself if you feel like you didn’t accomplish your goal perfectly the first time.
– Allison Maurer, Pittsburgh Pirates – Director of Sports Nutrition and Fueling
🐝 First of all, determine WHY you are setting this goal: Is it for your health, your professional development, your fulfillment, etc. and write it down.
Next, make it SMART:
- S. Specific: Be as specific as possible. What is the goal? How often or how much? Where will it take place?
- M. Measurable: How will you measure your goal? How will you know when your goal is met?
- A. Attainable: Is your goal achievable? Goals should challenge you but also be attainable.
- R. Realistic: Is your goal and time frame realistic right now? Do you have the resources you need for this?
- T. Timely: What is the timeframe for the goal? When will you work on this goal?
– Beth Wolfgram, Bowdoin College Sports Dietitian – Board Certified Specialist in Sports Dietetics
New Year’s resolution advice
🐝 Set goals that consistently tap into your internal motivations. For some people the end result doesn’t matter as much as the journey, so set goals that suit your personality. I found I was more motivated to set goals that were effort based, rather than results based.
– Mario Mendoza, Trail Runner – 2018 US 100K Trail National Champion
🐝 When it comes to the New Year, don’t change things up too drastically, otherwise it can be overwhelming. It’s a good time to reflect on the past year, what worked well, as well as areas that need more work. Have a set goal for the year to motivate yourself each day, yet be flexible in the process. Do what’s best for you, not what others think you should do. When your resolutions are intrinsic, you’re more likely to stick to it throughout the year.
– Jamie Hershfang, DW Running Member – Elite Road Runner
Tips on following through
🐝 Make the process fun! If you enjoy something, you don’t mind doing it. When you put in work, you can achieve your goal.
– Tyler Sigl, Mechanical Engineer & Trail Runner – 2018 US 50 Mile Trail National Champion,
🐝 People are more likely to achieve their goals when they are written down and reviewed daily. So, write down your goals and have them visible to be reviewed each day. Goals that are not written down and reviewed are not really goals, they are wishes. Write them in a journal, on a board in your room, on the refrigerator, etc. Review them and think about them first thing in the morning, during the day, and then again at night before you go to sleep.
– Pratik Patel, Director of Performance Nutrition and Asst. Strength and Conditioning Coach
🐝 Enlist support. Tell others about your goal and request their help in holding you accountable or find someone who has a similar goal and work with him/her to achieve your goals together. If you know your lifting buddy will be waiting for you at the gym at 5am, you’re less likely to bail on an early-morning workout. Set mini-goals to help benchmark your progress. For instance, if you’re trying to cut back on soda, you could start with 1 less each day per month, then 2 less each day for the next month. These small achievements allow you to build on your previous success. Lastly, reward yourself. Be careful with this, as rewarding yourself with an entire pan of brownies after a 10 pound weight loss won’t exactly set you up for long-term success. Consider rewards that continue to support your goals. You might reward yourself with a new outfit or a new pair of running shoes after achieving a goal.
– Brooks Ford, Military Dietitian
How to overcome challenges and frustrations
🐝 An accountability partner can assist you when you struggle with your goal or resolution. Remind yourself to take life one day at a time. If it’s an athletic goal, focus on listening to your body and take into account sleep and stress levels. Don’t force anything your body is rejecting. Instead of forcing a tough workout just because it’s crucial to get it in before a big race, complete the workout the following day when you feel better. Of course, always remember the long term, overall goal.
– Brendan Sage, Youth Track & Cross Country Coach – Competitive Runner
🐝 Be patient and forgive yourself. We’re all human, and if you believe in yourself enough, and take action, good things will happen as a result.
– Brennan Lagasse, Writer & Guide – Adventure Skier