Truth be told, I don’t really like New Years resolutions. Now is always the best time to make positive change in your life. If you know you need to get in shape and improve your health, why wait for a specific date? Also, fitness related resolutions always result in the gym being really crowded in January, which sucks for those of us who go year round.
That said, lots of people make fitness-related New Years resolutions – might as well make them good resolutions! Whereas most (read: crappy) resolutions are vague, outcome-oriented, and non-specific, we’re going to set better ones, which will be specific and action-oriented.
To further that end, I have created several “checklists”, which will let you know what pieces are missing from your fitness lifestyle. Start with the beginner checklist – if you can’t check off every item, the missing items are your new resolutions. If you can check them all, move on to the intermediate list, and so on. Notice that rather than vague, outcome-oriented “Lose 10 lbs”, these resolutions are specific and action-oriented.
Beginner Fitness Resolution Checklist
- Eat at least three protein-containing meals per day, including breakfast.
- Perform at least 2-3 resistance training workouts per week, which cover the major movement groups (legs, upper body push, upper body pull)
- Perform a comprehensive warm up with mobility work before each workout
Intermediate Fitness Resolution Checklist
- Follow the Nutritional Habits 90% of the time
- Take basic health supplements every day: fish oil (1-2 g), vitamin D (2000+ IU per day), multivitamin
- Perform 3 resistance training workouts per week plus two additional workouts (can be more resistance training, high intensity intervals, or sport). Total of 5 sessions per week.
Advanced Fitness Resolution Checklist
- Identify muscular imbalances and mobility limitations and address during every training session.
- If additional fat loss is desired, begin advanced dietary strategies (V-Diet, carb cycling, Get Shredded Diet)
- Perform resistance training program targeting weaknesses or sport-specific skills
If you’ve got all these items covered, there isn’t much more I can do to help you! If not, why wait for New Years to tackle your resolutions. There’s no time like the present.
Looking for help identifying or addressing any of these resolutions? Contact me about program design, nutrition consultation, or distance coaching. I also highly recommend Tony Gentilcore and Eric Cressey (and Cressey Performance in general) as well as Mike Robertson for these types of services. I don’t know them personally, but these guys are leaders in the field who train tons of clients to great success every day.