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This Month In Body
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    Whatever your resolutions were, how are they going? Maybe you’re still going strong or perhaps your commitment is failing and you’re falling back into old habits. The good news is that you’ve not lost yet. Here are some tips to help you stay on track and reach your goals this year. Read >>
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Health and Fitness News

Resolution Check-Up

What happened to your New Year’s resolutions?

New Year’s resolutions are a good thing. It’s important to constantly evaluate your life, make decisions toward healthy changes, and then do the hard work of making those changes. This is the process of becoming a better person.

So what resolutions did you make this year? Did you plan to exercise more, lose weight, save money, quit smoking, or get organized? Whatever your resolutions were, how are they going? Maybe you’re still going strong or perhaps your commitment is failing and you’re falling back into old habits. If you’re struggling, you’re not alone. Making new habits stick isn’t easy.

The good news is that you’ve not lost yet. You can still get back on the horse and ride into the sunset. Here are some tips to help you stay on track and reach your goals this year.

Slow and Steady

Resolutions should be based on attainable goals. Yes, you can cut all added sugar out of your diet or do 100 push-ups, but that’s difficult to do overnight. The best way to keep resolutions is to start small.

This might mean cutting out one soda a day for a week. The second week, cut out two a day. If daily exercise is your goal, start slow. Go for 10 minutes a day the first week, 15 the next, and so on. Remember—it took years for your bad habits to develop, so don’t expect to change them overnight. Besides, drastic changes are rarely lasting changes.

Narrowing It Down

If your New Year’s resolution list is long, you may want to pare it down. While there’s nothing wrong with having lots of goals, you have a greater chance of keeping resolutions if you focus on one or two specific goals at a time. With a massive list of resolutions, you may become overwhelmed and give up before you get started. Overcoming poor health habits requires a lot of energy. Target one bad habit at a time and dedicate all your energy toward replacing it with a new habit. As soon as you have that one under control, move on to the next.

Enlist Support

The more people who know about your resolution, the greater your chances of keeping it. Tell family and friends, join a support group, or become part of a club or class with your same goal. Find someone with the same resolution to keep one another accountable. Celebrate your victories together and drag one another back on the wagon when necessary.

Learn from Mistakes

Setbacks and mistakes are inevitable. Instead of beating yourself up or giving up altogether when they happen, learn from your mistakes and move on. But first, take note of what caused the setback and how you can respond differently when that obstacle shows up again.

Track Progress

One of the best ways to stay motivated to reach goals is to track your progress. When you see how far you’ve come, you’re more likely to stay committed. Whether you prefer pencil and paper or an app, take meticulous notes of your progress, whether your resolution involves exercise, diet, weight, finances, or something else.


There’s nothing magic about January 1. Each new day is a chance to recommit, to start over, and to make resolutions toward healthy change. If your New Year’s resolutions have fallen by the wayside, it’s never too late to begin again. Recommit today to your resolution, and take it a day at a time.

Stick to a Plan

Maybe your resolution was vague. You wanted to spend less money or make new friends. It’s hard to reach a goal if you don’t have a clear plan of how to reach it. Take time to make a written plan, and be specific. Brainstorm what it will take to change old behaviors and steps you can take to form new habits. Include ways to overcome challenges, avoid triggers, and stay on track. Then, get to it!

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jasonkozmatransparent-fornewsletter.pngAbout our programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health, appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, dramatically increase their strength and flexibility, and achieve extreme cardiovascular fitness.

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