• Look Ahead: Setting short-term goals now creates success for long-term goals after the
holidays. As soon as the clock strikes the New Year, your target goals transition from daily to
weekly. Reward yourself each time you reach a weekly goal. Be specific about your goals and
set a date for completion.
• Make Time: Allow ample time in your schedule for your
workouts – don’t intentionally get too busy. If you need to,
make an appointment with yourself to exercise.
• Plan and Prepare Meals: Make healthy entrees in advance to
take with you for lunch and for easy dinners at the end of the
day. Freeze the entrees if you need to. Most food items will last
for up to 30 days in the freezer. It takes about two-to-four hours
to prepare two-to-four weeks of meals.
• Setup Social Support: Find a friend or family member to
partner with you in your fitness program. Join a group exercise class and/or participate in a pre-planned meal and support
program.
• Track Progress: Don’t weigh on the scale every day, but
instead select the same day each week to check your body
weight. On the same day each month also measure body composition and take measurements.
• Perform Your Best: Walk, run or bike ride further and faster.
Use training progressions to work toward lifting more weight
than when you first started exercising.
• Keep a Journal: Track your goals, workouts, meals, measurements and results in a daily journal. It is a great feeling to go
back and review the progress you’ve made.
TM