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“New Year, New You!”

We’ve all heard it, and probably said it, many times before, but have you ever had success in actually sticking to your health and fitness new years resolutions?

Whether you like to call it a resolution, or just a goal, the New Year is the perfect time to set your intentions and make a change. Here are our TOP TIPS to setting your health and fitness goals for 2019 and for once, ACTUALLY sticking to them!


The very first step before thinking of whats next, or what can be changed is to reflect on the year that was. What worked? What didn’t work? What are you proud of yourself for? What slipped to the bottom of your priority list that probably shouldn’t have?

Reflect and identify WHAT happened, but also nut out WHY those things happened. This will give you clarity of what have been your priorities, and obstacles in the past, so you can plan how to overcome or rearrange this in the future.


“SMART” goals are those that are Specific, Measurable, Achievable, Realistic, and Timely. It’s all well and good to have a new year goal of wanting to “be healthier” but how will you really know at the end of the year if you have achieved this when there are no specifications around what “healthier” is, and no quantifiable way to measure it?

For example to make a goal of “I want to increase my fitness” a SMART goal, you could set:

“I want to be able to run 5km without stopping by the end of July”

Specific: it outlines the type of fitness you are aiming to improve – running
Measurable: it has a goal distance – 5km, and a parameter – without stopping
Achievable: it mustn’t be too unattainable – it’ll only discourage you if it is!
Realistic: the measure and time must be realistic in comparison to your current fitness level, and the amount of time you can realistically spend working towards this goal.
Timely: It has a time constraint as to when you want it to be achieved by – end of July


Pick up a pen and paper, or jot them down in the notes section of your phone or laptop. This way they are there, concrete, in hard copy, and you can refer back to them over time. Sure you may edit or modify your goals along the way, but the original intention is there in writing to hold you accountable to yourself.


Research has shown that you are 65% more likely to achieve your goals if you share them with someone. Whether that be a friend, partner or work colleague, share your goals with them – this gives you an accountability partner, and will make you much more likely to succeed.


A year is a really long time! If this is a true “New Years Resolution” and you want to change a habit for an entire year, and beyond, it is so important to refer back to your original goal at regular intervals so that it doesn’t fall to the bottom of the priority list, and come Jan 1st of the next year you realise you forgot all about last years goals and resolutions!

Set reminders in your phone at regular intervals, say every 2-3 months, to reflect back on your written goals. How close are you to achieving that goal? If you’re not close, why not? Does it need to be edited to become a little more realistic? Or do you just need to re-set your priorities?


And finally, make sure to reward yourself when you do achieve these goals! Take yourself out for breakfast, buy yourself some new activewear, or treat yourself to a little pamper day. It is so important to celebrate the wins, and give yourself a pat on the back, ready to create the next change.

So go out there and smash your health and fitness goals for 2019, and if you need an accountability partner, the staff at Sum of Us are here to help you and cheer you on along the way!

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