It’s that time of year again. Gyms get crowded with memories
of past failures, and broken resolutions. About 80% of
New Year’s resolutions fail by February, only a month into
the New Year. Every year “getting back into shape,” is the
number one New Year’s resolution… and every year it is
the number one failed resolution. Dreams of taking your
shirt off at the beach, or feeling confident enough to go
bathing suit shopping for the summer, quickly melt away
with the last snow fall. “Well, there is always next year,” is
a theme that many embrace, and unfortunately that also
comes along with the looming feeling of failure. The problem
doesn’t stem from a lack of effort by the individual, it
comes from a fundamental problem that runs deep in the
fitness world. My goal is to not let you become just another
statistic of New Year’s resolutions gone badly. Here are 12
ways (one for each month of the New Year) to set you up
for success in 2018, and finally give you the opportunity to
achieve the results that you deserve!
1. Take Your Time – As cliché as it sounds, fitness is a journey
and not a destination. Most people fail when they don’t
see immediate results, so they give up to soon. It takes
time to make changes in your body. Trust the process, enjoy
the journey, and the results will come.
2. Don’t Give Into Gimmicks – This time of the year, you
will be flooded with advertisements for detox teas, diets
that take off inches in just a week, and exercise programs
that will get you shredded in just 10 minutes a day. This
time of the year, the old saying that if it’s too good to be
true, it probably is, holds a lot of merit. Don’t let a well marketed
“solution” lead you down a path to failure.
3. Hire A Professional Coach – A professional fitness
coach will be your guide, your mentor, and your biggest
supporter to help you get through the failures that have
stopped you in the past. There are a lot of great coaches
who have dedicated their lives to helping people, and
you deserve to have one in your corner. How do you pick
out the right coach? Unfortunately, there is no standard in
the fitness industry, so my best advice would be to do your
homework. Read reviews, talk to his/her clients, but most
importantly interview the coach. You need to feel comfortable,
and trust your coach in order to fully buy in to their
4. Stay Positive – Fitness is supposed to be fun, but there
will be times that you will ultimately feel discouraged. Don’t
let those times of discouragement derail you from your
goals. This happens to everyone at some point in their
journey, but the people who succeed understand that it is
just a part of the process. It isn’t always going to be easy,
but there is always a light at the end of the tunnel.
5. Get 1% Better Every Day – There are going to be plenty
of days where you feel like you just don’t have “it.” The act
of just showing up and doing something, will be far superior
to doing nothing at all. The process of getting real results is
never an overnight success. If you strive to get just 1% better every day, you will continually make positive changes to move towards your goals.
6. Fall Off the Wagon, Don’t Let it Run You Over – You
are going to screw up. You are
going to eat something that
you know you shouldn’t have.
You are going to drink one to
many adult beverages that will
throw you off course. But THAT
IS OKAY! Not if, but when that
happens, don’t harp on it. Pick
yourself up, brush yourself off,
and hop right back on the wagon.
You are just one good decision
to getting back on track,
but all too often we let a bad decision
determine the outcome.
7. Don’t Be a Loner – First and
foremost, working out with a
friend is just more fun! When
you are having fun, you have
a much higher chance to succeed.
However, that is not the
only reason why working out
with a friend is more productive.
Lack of accountability is one of
the top reasons why people fail
to achieve their goals. When
you have someone that will
hold you accountable, it is a lot
harder to skip out on your workout.
It also flows in the opposite
direction. When you commit to
having a gym buddy, you take on responsibility of making
sure that they don’t fail as well.
8. Set Attainable Goals – Who wouldn’t love to be on the cover of a swimsuit magazine (or Metropolis Night for that matter)? However, for most of us, hitting the gym seven days a week, eating a strict diet planned by a nutritionist, and walking around at 5% body fat is just not realistic.
All too often, we set goals that we know we can’t reach, but it makes us feel good to say that we want them. Your success is like a snowball, start with losing one pound and gain momentum from there.
9. Track Your Food – If you’re just guessing, then you’re
not assessing. Tracking your food can be a tedious task,
but people who track their food have an 80% higher success
rate than those who don’t track. When you know exactly
what you’re putting in your body, you know where you
need to make some changes. There are plenty of free apps
you can download right on your phone, to help you do this.
10. Starvin Marvin was not Sexy – If you eat too much, you
will get fat. However, the opposite is also true. When you
under eat, and starve yourself,
your body will slow itself down
to match the lack of energy input.
Hence, your metabolism will
slow down and your weight loss
will suffer. Keep a fire lit in your
metabolism but getting the right
amount of nutrients that your
body needs. You’re not a bird,
so don’t eat like one!
11. Why So Serious? – The misconception
that in order to get in
shape, you need to spend your
entire life in the gym, couldn’t be
further from the truth. Fitness
isn’t about spending hours in
the gym, it should be focused on
achieving a higher quality of life.
Fitness is supposed to be fun,
so do the things that you enjoy.
Get outside and play with your
kids, or go for a walk with your
spouse. Fitness doesn’t have
to be so serious, have some fun
12. Throw a Few Back – Life is
way too short to deny yourself
the things that you enjoy. It is
okay to indulge a little, because
you are just one good decision away from getting back on
track. Where a lot of people go wrong is they deny themselves
the things that they enjoy, which sets them up for
failure in the future. It is the old adage of the forbidden
fruit. If you can’t have it, you want it even more. The point
of living a healthy
lifestyle is to enjoy
the things that you
want to, when you
want to. You can afford
to do this when
you make good decisions
of the time. Give
yourself a mental
break, and go have
a few drinks with
If you follow these
12 tips, you will
be on track to get
back into shape in
2018. If I can leave
you with one last
thing, it would be
to enjoy the process. It’s not going to be easy, but when
you look back a year from now you will love how far you
have come. If there is anything I can ever help you with,
please feel free to email me at email@example.com,
and make sure to follow me on Instagram (@mike_ercolano)
and Facebook (Mike Ercolano). Have a healthy and