Making Effective Resolutions for the New Year - Ivana Chapman

Making Effective Resolutions for the New Year

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list of resolutions

Decide on the right resolutions for the new year.

Another year is wrapping up and everyone’s getting ready for the big party and promising to “be good” as soon as the calendar flips to January 1. Maybe you’ve made fitness resolutions before (last year?) and you’re wondering why you’re not yet where you want to be. Not all fitness resolutions are created equal, but with the advice below you can make effective fitness resolutions for the New Year.


Yes, you can promise to lose those last 10 pounds again this year, but without a specific plan to get there you’re unlikely to do it. Break down your goal into daily, weekly, and monthly steps.  Base those steps on things that you’ll be doing (3 weight training sessions a week, adding more protein to your diet, 1 new fitness activity a month), rather than just the weight you want to lose. Focusing only on the outcome won’t get you the results you want. Focus on the process – the steps you’re taking to get there – and you’re more likely to be successful.


You can tell yourself that you’ll never eat chocolate cake again or that you’ll work out every day, but setting resolutions that are unrealistic is setting yourself up for failure. Make your goals about what you’re going to do and achieve, rather than focusing on what you aren’t allowed to do.

Maybe this is the year you’re finally going to compete in a bodybuilding or fitness competition, or run that 10K. Or maybe you’ll finally bench press your body weight. Whatever the activity, it’s best to focus on achievements rather than weight. If losing 10 pounds or putting on 15 pounds of muscle is your goal, having an “action goal” that leads you there will be more effective than just focusing on the numbers on the scale.


Look back – BRIEFLY – on goals that you didn’t achieve in the past year. What kept you from accomplishing your goal? How can you overcome those challenges if they come up again?

Learn from your past mistakes and design your strategy for being successful in the New Year.


Whatever goal you’ve set for yourself, get a professional to help guide you on your path.  Preferably someone with qualifications and experience related to what you want to do. Teaming up with a friend or colleague can be helpful, but if their motivation goes down as the early months of the year pass, you’re likely to fall down the same path.

If you’ve tried and failed at a fitness goal before, it’s probably time to take a new approach.  Finding someone with the right tools to keep you focused on your goal could be all the difference that you need.


There’s something about a new year that brings a feeling of optimism and hope. It can be a fresh start and an opportunity to make big changes in your life. With the right strategy, you can achieve all those fitness resolutions in the New Year!

Ivana Chapman 

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 6-year-old boy. She is a writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
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