We’re one week past the average life span of a New Year’s resolution. Have you beaten the odds? If you are still on track –regardless of a few derails—you are well on your way toward making permanent positive changes. What a beautiful thing it is when determination triumphs over procrastination and strength of mind is stronger than excuses.

Now is the time to really test your mettle. For most, approximately 3 to 4 weeks after goals are set and plans are made, fortitude and desire tend to fade. Why? For one, we are easily motivated on New Year’s Eve when our stomach is full (vow to eat less), just had a cigarette (vow to stop smoking) and champagne is flowing (vow to do everything right). Or perhaps reasonable goals were set but now the thrill is gone, workout buddies are showing up less often, the results you hoped for aren’t showing up either or those nagging aches and pains are making the couch look better and better. This is when so many drift into self-doubt and decide they are too weak to stick to their goals for the umpteenth year in a row.

Don’t give up—if you feel like throwing in the towel, step back and give it another chance. The advice below just may help.

• Don’t be so hard on yourself. Emotion creeps in when we start making changes in our habits. No one said it was going to be easy. Well, we all think it sounds easy when we declare our goals in the midst of friends and confetti. But, then reality enters. A habit is a habit for a reason but feeling guilty is the first step toward failure. Instead of getting discouraged, get re-motivated and enlist support from a friend who exercises consistently. No one makes changes without a few setbacks. Respect them and learn from them.
• Revisit your original goals. Find the list—you do have a list don’t you? If you don’t, now is the time to put pen to paper. If you do have one, review it and consider lowering your standards. I know that doesn’t sound hyper motivated, but chances are your resolutions were overwhelming you and causing you to fail. Figure out how you can alter the plan just enough to let you back in the game. Maybe you need to allow more time to recover between workouts; perhaps you need to reward your good efforts with something you love. Also, adding variety to your training regimen will not only prevent boredom/burnout, but it may also make you less likely to be injured.

• Take small steps. Live in the moment by being aware of the choices you make. Stop punishing yourself for the past. It’s a waste of time and energy. Save your energy to make little steps on the journey to health. There are no shortcuts. Just like a nice hot bath, you need to ease into your new lifestyle before it feels comfortable. If losing weight is one of your goals, lots of small choices add up to significant changes. For instance, opting for a glass of water or a cup of tea instead of a soft drink (even a diet drink) will bring success one step closer. Just as there are bad consequences from bad decisions regarding your health, there are good consequences from every good decision you make.

• Embrace the weirdness. If exercise is new to you, it will take time for your body to adapt. The great news is that your body is a master of adaptation when it comes to muscle recovery and cardiac response. Yes, it will feel foreign and sometimes a little uncomfortable, but soon it will feel more natural and you will become stronger and more energetic. Modest changes and challenges especially in the beginning will give your body its best chance at developing power, speed, balance and flexibility. Skills you may have lost will reappear and help you feel more at home in your skin. Don’t be surprised if you also feel more confident and happier—these are some of the amazing residual effects of physical activity.

• Change it up. Take note—If you have exercised in the past—have laid off and are just now getting back to it, try something different. Going back to the same old, same old will probably land you right back where you were when you toasted in the New Year. Think a little out of the box—please. If you have always worked on machines in a gym, try some free weights; if you have always participated in aerobics classes—schedule a personal training session; and if you have always felt comfortable swimming laps—take a kickboxing class. Remember, it’s not always about being comfortable. Fact is— results will come when you start moving away from that comfort level and giving your body something to think about.

Move into February with a steady dedication. It’s never been about who reaches their goals first. Rather, it’s about who’s still holding onto them at the end. Believe you can do it and you will.

Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311 or e-mail cindysays@aol.com. Look for Cindy’s award winning fitness advice book, CindySays… “You Can Find Health in Your Hectic World” on her Web site www.cindysays.com or contact the YMCA at 340-3527.