Resolution and Goal Setting 101

“I can’t believe I. . . .”
“I’m totally disappointed in myself.”
“I thought I’d do better.”

I’ve heard these statements a few times in conversations with clients recently, and I’ve been quick to change the tone of the conversation. Here’s why…

We are two weeks into a new year and already I see people judging themselves for failing. My thoughts?? There are still 49 weeks, YES, 49 weeks to go. That’s really cool. That is a lot of time to make a ton of change in your life.

I’m not a big resolution kind of person for a few reasons – mostly because of how people tend to frame resolutions and set themselves up for failure. But when it comes to resolutions or goals, I think there needs to be a few rules:

Photo from here, labeled for commercial reuse.

Photo from here, labeled for commercial reuse.

Make them positive and desirable.

If you set goals that are not desirable – or that are punitive, you’ll never meet them. If you set a goal to go to the gym 5 days a week in 2014, but you hate your gym, then that’s a HORRIBLE goal. A more appropriate goal would be to try 3 new kinds of exercise in the new year. Chances are you’ll find something you enjoy and it will give you some great results.

Focus on what you can control.

Often, I see people make goals they have no control over. “I will lose 20 pounds”, is a perfect example. You can’t control the scale and the scale does not measure success in fitness or nutrition. Here are some goals you CAN control that would lead you to your desire of getting smaller and leaner:

  • Work out 4 days a week
  • Eat at least 3 servings of veggies a day
  • Eat only 1 dessert a week

Make your goals public.

The more you share your goals, the more likely you are to hold yourself accountable. You will also quickly learn who in your life is going to be helpful and supportive. Spend more time with the helpful/supportive people in your life and less time with the others. You may even need a follow up goal of minimizing time with people who are not positive and supportive.

Create goals that are human and conducive to real life.

Goals like, “I’m not going to eat any sugar”, or “I’m going to exercise everyday” set you up to fail. A goal should not have that all-or-nothing mindset. Reducing sugar is a great goal. Exercising more is a great goal. It’s great to even put numbers with those kinds of goals, (“I’m going to exercise 5 days a week”). You want to avoid something that is unreasonable to maintain for the long haul. Consistent effort over time = huge change. Consistent means 80-90% of the time. Not everyday for the rest of your life.


Like I said, I’m not much of a resolution person. But I do like goals. And I’m a million times more accountable if I share them. So, I’ll share some my 2014 goals here:

  • Read 1 professional development book a month
  • Run 2 half marathons
  • Get in 250-260 workouts (about 5 days a week)
  • Take a vacation without my child (Key West in Feb – BOOKED!)
  • Start up Sync Fitness Free Family Boot Camps (starts Feb 1!)
  • Create more charitable giving opps for Sync Fitness, esp related to families and kids
  • Get more speaking gigs (just hired a speaking coach!)
  • Work on book (as in writing one). GULP.


I hope this helps you feel better about goal setting for yourself for 2014. If you need support with your goals this year, please contact us to figure out which of our programs would best help you meet your goals.