Give yourself the best possible chance of making sure you stick to those New year resolutions.


I hope you all had a lovely Christmas and new year. As this is the time to make those new years resolutions and start putting them into place, I just wanted to share with you what I have learnt over the last 15 years, working with a diverse range of clients. I hope you will be able to use some of this knowledge to kick start 2018 and still be on the right path at the same time 2019.

It can be a daunting thought when your list of New Years Resolutions is so long you just don’t know where to start. The first and possibly most important thing to remember is New Year is not meant to serve as a catalyst for a complete character change. It should be used as a time to reflect on the past year’s behaviour and habits, and make a promise to yourself to make “positive lifestyle changes”. Breaking down your overall goals in to smaller bitesized and attainable ones can help you get there in stages. This will help keep the enthusiasm and motivation as you hit those targets and keep pushing you forward. By making your resolutions feasible , there is a higher chance you will stick to them throughout the year, incorporating healthy behaviour into your everyday life.

Below I have given you a few steps to follow to ensure your success.

Start Small

Make resolutions that you believe you can keep. For example if you want to improve fitness and lose weight, aim to schedule 3 or 4 days exercise into your schedule. If you aim for 7 days a week, realistically you will not be able to stick to it and consequently give up. As this behaviour becomes the normal you will be able to add more. If you want to have a healthier diet don’t replace your whole fridge with salad and soy milk as this will feel like a punishment. Start small by swapping certain foods for the healthier option, as your confidence increases you can do this more and more. Educating yourself will play a crucial role in making those nutritional changes and will ensure you make the changes suited to you.

Change One Behaviour At A Time

An unhealthy lifestyle develops of a period of time, so to undo and replace bad habits will also require time. The best way to tackle it is not to assume you’ll wake up and things will just happen, but work at implementing these changes daily and keep learning and improving.

Talk About It frequently 

Share your goals with family and friends. for example if for example you have told your work colleagues that you are trying to lose weight they can support you if you feel like getting that naughty chocolate bar on your coffee break. Likewise if your family are fully included on you new and exciting lifestyle changes, they can help you.

Don’t Beat yourself up

Remember perfection is not reality, minor missteps when reaching your goals are completely normal and all part of the process, just learn from them and use them as a one off or a treat and allow them to file your hard work moving forward.

Use help where and when you can get it, this will help you hit those targets. If you know someone who has achieved amazing results don’t be afraid to ask them what they did, any information can be adapted to your goals and help you in your quest. If you feel like despite going to the gym and sticking to your routine, you are not hitting your goals, seek the help of a personal trainer. Don’t be afraid its a waste of money, a good trainer will not aim to string you along for as long as possible. A good trainer will endeavour to get you results that are maintainable whilst giving you the tools you require to do it on your own!! Just do some research before going with a trainer, as a rule you don’t want to use a trainer who has minimal experience or who has qualified in a six week intensive course. Expect them to offer you a free trial session and consultation, this way you can see if you work well together and he has the tools to help get you to where you need to be!

Good luck, for 2018 and feel free to contact me for any assistance.


Tk Fitness

Toby King Personal Trainer

Toby King is a personal trainer in Cardiff that helps his clients lose weight, build muscle and improve their health. If you would like to hire Toby to help you achieve your fitness goals please get in touch.