Setting the bar too high can set you up for failure right out of the gate. Assess your current situation and make goals that are attainable. Sure, you'll often hear me say nothing is impossible. Could you do a Couch-to-Marathon rally? Sure, it's possible, but is it probable? If the answer is yes then by all means, cash in your gift cards for some new sneakers. It's important to be honest with yourself.
This is Mt. Everest. Maybe not a realistic goal.
(If climbing Everest is your goal, I apologize...)
2.Tell Everyone
Everyone! Tell your friends, family, co-workers. Find an online forum and tell everyone on there too. This is a perfect opportunity to tell all your Facebook friends something that perhaps they didn't care to know (payback for all those times you read about what someone else had for lunch).
If your goal is a certain event - maybe a 5k Fun Run, maybe a Triathlon or anything in between, consider raising funds for a charity. Knowing that others are counting on you will help you stay motivated and on track. I competed in the 2010 Lobsterman Triathlon and raised money for the AFSP (American Foundation for Suicide Prevention). Knowing those donations were riding on my participation kept me honest all summer long during my training, and even helped me through the toughest parts of the race. In the end, everybody wins (except maybe your legs for the next 2 days).
Friends and family will not only hold you accountable, but if you're surrounded by the right kind of people, they'll also support you through whatever goal you choose.
3.Find a Buddy
...which brings me to my next point - don't go it alone! Commit to a goal and commit to someone else. Bodybuilding.com has some Helpful Tips For Choosing the Right Workout Partner. You can motivate each other through the entire process.
Picture it: It's a cold snowy February night. 7:15pm. You've been home from work for a few hours, dinner was served and enjoyed. Kids are settled in. Spouse is gearing up for some Must-See-TV. Do you really feel like going to the gym or to that class you signed up for? There's a serious chance you do not, but your workout buddy is already in her car on her way and you can NOT leave her hanging!
Tip - not all friends make good training partners. If you know you will enable each other to take a night off, pick a different partner, or make it a trio with someone who will keep both of you honest.
p.s. Babies and dogs don't count!
4.Write a Plan - Set Checkpoints and Deadlines
We all know it's true - by March chances are you've completely fallen off the resolution bandwagon. Maybe April 1st is the perfect time to schedule that 5k? (hint hint: Run for the Troops 5k Run/Walk is scheduled for Sunday April 1st, 2012 in Andover... and Oxygen's getting a team together).
Weight loss goals? Mark dates on your calendar - have someone hold you to monthly weigh ins and measurements to keep you on your toes.
If you leave your goal to "this summer" or "this fall" it will quickly turn into "next summer" and "next fall".
5. Plan a Reward
There are a few rules here. If your goal is weight loss related, please refrain from a food-related goal! It seems logical in a way, but as many of you know my opinion on dietary changes revolves heavily around sustainable lifestyle changes and not crazy one-time diets where you lose a crap-ton of weight and then gain it all back after your "reward" trip to the all-you-can-eat chocolate buffet at the Langham Hotel in Boston.
Perhaps there is a certain piece of clothing that you would love to wear if you were to meet your weight loss goal?
Maybe there is an active vacation you'd like to take if only you had the endurance and stamina.
Oh... and you'd think this would be a given (but trust me people, I've heard it all): if you don't meet your goal you don't get the reward!!
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