Many of us will set some sort of new years resolution, but within 2 weeks 50% fail. By April less than 2% stay truth to their word and carry out their new years resolutions. Don't be the majority get started the right way.

1. Starting Off Your Healthy New Years Resolutions 2014!
Its here 2014 a new beginning, for some 2013 has been a difficult year whether it has
been a number of family bereavements, redundancies, relationship breakdowns or
poor health. 2014 means fresh new beginnings. As part of this people will set a
number of new years resolutions whether it might be to cut out smoking, no drinking
alcohol for the entire month or the most common one that is to lose weight. January is
a time where you see a surge in gym attendance, fitness classes or just a general
increase in physical activity. From my past experience for most people new years
resolutions are short lived some give up in less than a week others in 3 months but the
shocking fact is that 95% of us give up on our new years resolutions before Easter. So
what do you need to do to keep your resolutions on track?
1. Goals: - Without goals you have no focus or direction so go ahead set yourself
short, medium and long-term goals. I always tell my clients to set one fitness
and one nutritional goal. Your short-term goal should be something that you
can achieve in the next 4 weeks. Medium within 4-12 weeks and long term is

2. 2. 12 weeks plus.
Did you know that 75% of weight loss could be achieved by simply changing your
nutritional habits?
3. Don’t run before you can walk: - The biggest reason why most cannot
sustain their motivation is because people start off too intensely. Christmas
and New Year is a disruption to most people’s routines that is why I advise is
to gradually build up; this is much easier to build into your lifestyle turning
into healthy habits.
4. Risk and Reward: - This is very important, rewarding yourself or
incentivising is importantly as this increases exercise adherence and
motivation. The reward needs to be something small for example a trip to the
movies or a new dress. The risk you set has to cause embarrassment or
something you fear, now that’s going to be personal. I had a client that dressed
in women’s clothes all day.
5. Stick to the 80/20 rule: - This basically means 80% of the time have a perfect
diet; the other 20% have what you like. There is no such thing as the perfect
diet but enabling the 80/20 rule you don’t feel guilty eating food if you don’t
lose the weight you wanted to.
6. Commitment: - What’s the point in setting goals if you are not going to be
committed? You’re wasting your time. So if you are going to doing something
say you will and don’t let procrastination get the best of you.

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4. Adam Strong is a Personal Trainer, Athlete, Author and Transformation Coach. His
company Xclusive Corporate Fitness specializes in working with executives and
organizations in achieving peak performance in the corporate world. He has created
12-step programme using mindset, sports performance and nutritional strategies as a
vehicle to achieve this.
Adam Strong +44 (0) 7738-276169