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tips on setting new year's resolutions

4 Tips for Setting New Year’s Resolutions

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Once again we find ourselves coming up on a New Year, and with that benchmark comes resolutions. Just coming off the holidays can mean leaving weeks of parties, drinks and holiday treats, and perhaps a few more pounds on the scale that you might want to burn in 2020. Or, possibly you have a race or other fitness-related goal you want to accomplish this year.

While the first few weeks of the New Year are notorious for gyms full of fitness goals, it is important to take some time to really think about your goals for the upcoming year and set resolutions that you will succeed at in 2020. Here are four tips:

1. Take time and set goals worth achieving.

Sudden epiphanies or a short lived yearning to burn a few pounds rarely results in life changing action. Take time to sit down and think about the real changes that you want made in your life and what it would mean to you. Settle on a few ideas and come back to them later in the day or week – the ideas in which you still find motivation a few days later are likely the changes that need to be made the most.

2. Be realistic.

Jumping from a couch to marathon might not be the most achievable goal for most people. However, going from a couch to 5k might be a little more reasonable. Bill Gates is quoted with saying “We always overestimate the change that will occur in the next two years and underestimate the change that will occur in the next 10.”1 Don’t discount the cumulative effect of small, but significant changes compounding year over year.

3. Write it down.

Write your resolution(s) on paper and post them in places you regularly see (think bathroom mirror, dashboard of the car, or near the computer). Frequent reminders throughout the day of the final goal and resolution will help you maintain motivation and increase the likelihood of long-term adoption/change.

4. Schedule ahead and make room for variability.

We all know that things are going to come up that will derail us from our fitness goals. Plan for the unexpected and don’t lose faith in yourself at the first hiccup. Schedule regular intervals to reassess how things are going at 30, 60 and 90 days into the New Year to reflect and make sure you’re still on track for your goals. At these times you can also make changes as necessary.

Staying on Track

Whether you have a physical or fitness related resolution, if you’re trying new or increased exercise, don’t try to push through the pain! A good rule of thumb is that if the pain is sudden, sharp, or increasing over the course of the workout, you should probably go and get it checked out. If this occurs, contact your local Athletico clinic and schedule a free assessment to get things checked out by one of our expert clinicians. Our team will take a look at your condition and provide treatment recommendations to help you back on track to achieving your goals.

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The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

1. Brandon, John. “25 Quotes From Bill Gates on How to Succeed.”, Inc., 15 Feb. 2016,

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