Here we are on the edge of 2016, about to jump into the new year. With the holidays just behind us, I know that the last few weeks of my life have had a lot of excess. Rich foods, wine, and plenty of holiday cheer. Although I have enjoyed every sip, and every bite of my holidays, I also can’t help but feel a little self conscious going into the new year.

I know for me, this “holiday guilt” is usually a big contributing factor when it comes to making new year’s resolutions. However, this year, I’m making a choice not to make resolutions based on my insecurities, but instead, I’m making goals for 2017 that will build me up, and bring me joy.

I want to encourage everyone to look at the new year as an opportunity. A time to nurture body, mind, and spirit, and to learn what makes you feel good, both physically and emotionally. 

That being said, here are my tips for creating some NEW new year’s resolutions:

  1. Make goals based on intrinsic motivation
    • Intrinsic motivation basically means that you are motivated by an internal reward system; achieving the goal you’ve set will make you feel happy and fulfilled, or bring you personal pride. As opposed to something like money, or recognition from others.
  2. Take baby steps
    • I know it’s tempting to take a look at the calendar and say that this year you’re going to make a complete overhaul of your life. Maybe you want to change careers, or maybe you’re thinking of running your first marathon. If these big goals will bring you joy, then by all means, I believe in you! But try breaking them down into their smaller components, take baby steps, all of which will eventually contribute to the greater goal. If you want to run a marathon, start with a 5k, work your way up, and take pride in each small goal that you accomplish along the way to that full marathon.
  3. Set SMART Goals
    • SMART goals are Specific, Measurable, Attainable, Realistic, and Time-based. Setting SMART goals helps you to build a realistic plan of action, and gets you to think carefully about your goal before diving in head first.
    • Click here for some more info on SMART goals. Although this info is referring to fitness goals, SMART goal setting can be applied to any goal!
  4. If fitness, nutrition, or weight loss, are on your mind for 2017, consider ditching or minimizing the “numbers” approach
    • It may seem counter to the SMART goals approach, but it doesn’t have to be. Health and fitness is about way more than the number on the scale, or the number of calories you eat. You can set SMART goals like “by the end of January, I will be exercising for 60 minutes, twice per week” or “I will consume at least 5 servings of vegetables a day”. There are plenty of measurable goals you can set to improve your health that don’t involve stepping on the scale.  
    • Set goals for healthy lifestyle behaviours, and enjoy the rewards that come. Rewards like feeling more energetic, sleeping better, and feeling better in your own skin!
  5. Last but not least, don’t punish yourself if you slip up!
    • You are human, no one expects you to be perfect all the time. Set goals, do your best, but know that you are allowed to make choices that take you a little bit off track. An extra piece of cake isn’t going to set back your entire weight loss. You have to allow yourself room to be human, to make mistakes, but more importantly, you have to allow, and encourage yourself to keep moving forward afterward.


If you have questions about goal setting, or anything else, please comment or send me a message!

If you’re looking for some extra guidance moving forward with your health and fitness goals in the new year, check out my Fitness and Nutrition services!


Happy New Year from Work of A.R.T. Fitness!!!


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