How to Maintain Your New Year’s Resolutions

New Year’s Resolutions

Here we are again, the beginning of a new year. We’ve spent the last month fine-tuning our New Year’s Resolution.. Motivation is high, we are determined to change our lives, and we have a plan to do it! The only question is, how long will it last?

You’ve decided this list of things is extremely important to you, so it should last as long as you need it to. But it doesn’t always workout that way. Many times the reason for quitting is the same, it caused too much stress to maintain.

We’re going to go over some things that will help you stick with your current goals, and create new ones that will get you there even faster.

Maintaining a Plan

Too often, we find ourselves SO ready to crush our goals that we are willing to dramatically change our lives in order to fit these new things in.

You might plan to go straight from work to the gym EVERY day. You’ll turn your phone off from 4-6pm so you have no distractions and you’re going to crush your workouts! Well, on Monday the school called at 3 and told you your kid is sick. Then Friday you realized you have a dentist appointment. There’s two days gone right there and now you’re starting to feel the snowball effect.

“Maybe I should hold off until next week so I can have a clean slate.” Guess what happens next? It’s February and your one-month gym membership expired. You see where I’m going with this? If you have been going to the gym consistently for the past few years, you know how busy it gets in January. But by February it’s always back to normal.

Instead of creating a new schedule that requires a dramatic change to your life, choose less abrasive options. If you’re completely new to working out, buy a few dumbbells and use those plus some bodyweight exercises and start at home. Create a routine that get’s your heart rate up and builds a regimen into your life. If you’re loving it after a month and you’re ready to make the jump, go get a gym membership.

In doing that, you’ll also notice that there are certain times you know you can always get your workout in. Now when you get that membership, you’ll know when you can go consistently.

Start Small

Dream big! No goal is out of reach! These catchy lines may be true, but they also require smaller milestones to be achieved along the way. We often overlook these. Your goal for 2018 may be to lose 50 pounds. But if you lose 1 pound in the first week, you’re going to realize how much time and hard work 50 pounds is actually going to take. That can be scary. It can feel overwhelming after just one week and you might feel like you can’t keep that up.

The best thing you can do here is take those 50 pounds and break them down into smaller goals. First checkpoint: 10 pounds. Week one you lose one pound, week two you lose 2 pounds, week three you lose two pounds.. You look up and you’re halfway to your goal already! It seems like losing weight is a physical transformation, which it is, but it is also extremely MENTAL. And in your mind, 5 out of 10 pounds is a much bigger accomplishment than 5 out of 50 pounds.

Think of it like climbing a mountain. If you are looking at the peak from the moment you start your hike, it’s going to feel like FOREVER. You will want to quit and turn around 100 times before you are even close to the finish. But if you know your first checkpoint is a waterfall 2 miles away, that is all your mind will be focused on. Then there’s an overlook another 1.5 miles from there. These small stops give you something to focus on, and before you know it, you’re standing on top of the mountain!

Incorporate Things You Enjoy

For those of you who have been following SD Evolution for a while, you know that our mantra is BALANCE. We want you to balance a healthy, happy lifestyle. We don’t want you feeling restricted and locked into something that you don’t want to do. And we show you how to do that while still achieving your goals.

The reason we do that is because goals are more easily attainable and sustainable when you enjoy what you’re doing. So if you want to lose 50 pounds but you hate the gym, are you just supposed to suck it up and deal with it? Well, you don’t have to. The gym is definitely a very valuable tool in transforming your body and enhancing your performance, but it’s not the only way to get there. You can incorporate things like swimming, hiking, sports… Literally ANYTHING that gets you sweating and your heart elevated. Go take a dance class.. It doesn’t matter. To lose weight the equation is simple, you have to burn more calories than you take in. That deficit creates weight loss. So if you can look forward to some of your workouts, you are going to hit them harder and more often.

Hit Your Goals

Once you have those things under wraps, the whole process becomes easier. So make it fun, set realistic goals and break them into smaller, more frequent goals. Most importantly, don’t give up. If you want something, go get it. If you put your heart into something and work hard for it, you can achieve it!


As always, if you need help, we provide online health coaching! This consists of custom training and personalized macronutrient programming! When you sign up for a membership, you aren’t just paying for coaches, you’re becoming a member of our team! Join the Evolution!


Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.