Wellness Works!

Resolutions for 2014-Achievable Goals

As we begin the New Year, feeling sluggish and guilty from the holidays, the tendency is to make resolutions for losing weight and getting into shape. Poor weather conditions throughout the country has made it even more challenging, as the inclination is to stay inside, cuddle up on the couch and just watch movies and snack. Now these best intentions are once again sabotaged.

The secret for success is to make resolutions (set goals) that are achievable. In our practice, our wellness coaches have a mantra, and that is “baby steps”. Sometimes it is one small goal at a time, and then when achieved, set another goal. Goals for change have to be realistic and attainable. People have to feel their successes. They need to feel good about themselves.

Possible achievable goals can be:

Lose weight-Lose 5% of current body fat instead of shooting for 15 or 20 pounds. Sometimes this can be accomplished by merely cutting out sugary sodas or energy drinks.


Exercise more-Reduce sitting time during the day. The goal is to exercise 25-30 minutes a day. For some, we know this block of time is difficult. Possibly take five five minute breaks throughout the day to just get up and walk around the office or do some stretching exercises at your desk.

Change eating habits-take five minutes for a healthy breakfast. Spread some peanut butter on whole wheat toast. This can be eaten while walking out the door.

Lower stress-take five minutes to meditate.

If your employer has a wellness/disease management program, take advantage of the coaching services. Having a coach/advocate as part of your support system can really make the difference in achieving your healthy lifestyle goals for 2014.